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48

MYTHBUSTING First of all, there are some myths present that cripple a lot of attempts to get into shape. Before we start addressing the question itself, those myths have to be busted. Myth 1: Weight loss Myth 2: Spot reduction Myth 3: All you need is exercise Myth 4: All you need is a diet Myth 5: Doing crunches helps you develop a 6-pack Weight loss The ...


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The lycopene in tomato juice provides antioxidant protection during exercise, repairs damaged muscles, and also reduces risk of heart disease. Tomato juice can be better than energy drinks at helping the body recover from exercise, a new research has found (https://www.thehindubusinessline.com/news/science/Tomato-juice-best-post-workout-drink-Study/...


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The basics of getting abs Abs come from low body fat and large core muscles. Ultimately weight doesn't matter, though checking your weight can help with achieving the low body fat. To get abs, you need to first need to cut enough fat that your muscle tone becomes visible. This is best achieved through the combination of healthy, disciplined, and goal-...


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You're 15, you still have several years of development left. There's no magical panacea that will suddenly give you a few inches of height, platform shoes or heels not withstanding. Height is determined by genetics, primarily. However, maintaining a healthy diet, low in processed foods, and keeping yourself fit and active will allow your body to grow to it'...


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Define waste. You may or may not gain weight, but there are other considerations at play. Excessive caloric intake will probably cause you to gain weight, plus there are other metabolic considerations from the reduction in exercise that may have an affect as well. When you have an excessive amount of protein intake, then you start placing a larger burden ...


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Fat loss will come from eating less calories you consume, and the easiest way to create a deficit is through your diet. The biking is a great supplementary activity, but it will be extremely difficult to add mileage or begin additional jogging without consuming more calories to make up for those activities. Adjusting your diet while maintaining your current ...


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Both your friend and wife are wrong. Your friend seems to believe that fasted cardio leads to greater fat loss, but it simply doesn’t. Your body might attempt to use more fuel from fat during such a session, but it makes up for it later in the day, thereby rendering the attempt neutral (neither good or bad). Whether you exercise fasted or fed should be ...


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Your question is very general, and will therefore only attract general answers, so this will be that. Fixing posture While you don't mention this yourself, C.Lange makes a good point about posture in the comments. To elaborate, it's clear from your second picture (shoulders from the side), that your shoulders are slumped forward and your neck has a sort of ...


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184g of Protein does not sound unreasonable to me for someone who is actively exercising. It can be a lot, but it only amounts to ~740 Cal of your daily consumption. So you will need to be eating more than that overall. First, I would check your math. Most lean meat has about 25g / 4oz serving--or as much space on your plate as a closed fist. A chicken ...


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Alcohol has many detrimental effects in the body, and you cannot replace carbs with it. Lowers Growth Hormone and Testosterone Inhibits recovery Causes dehydration Lowers muscle glycogen Decreases aerobic capacity It is caloric, but non-nutrient Alcohol has a catabolic effect on protein synthesis; the result is lower muscle mass/smaller gains, but it also ...


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First off, don't place too much value in your identification as an ectomorph. It belongs to a very old, and debunked myth about somatotypes. Now, the point of creatine isn't to gain a permanent weight increase. The point of creatine is to improve muscle recovery between sets by increasing their susceptibility to water, and thus their durability and stamina. ...


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The best you can do is: Gather facts about what you are doing, hopefully backed by scientific studies. Gather facts on how your body is improving. Regular physicals or blood work will arm you with how your body is responding to the regimen. Ask questions to engage in dialog. Don't get dogmatic. Understand that your family is trying to look out for you, so ...


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Hi Zerotoinfinite, Look at this picture As you can see in the picture, the biggest contributor to gaining six pack is lower body fat percentages. As you can see, the six pack becomes more visible as the body fat percentage reduces. So, reduce your body fat percentage and your six pack will become visible. With regards to your specific question about ...


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Because they're all based off vaguely defined math formulas which were created by various scientists that used questionable methodologies in an attempt to make a generic consensus on what people need to eat. They are best guesses based on a user's age, weight, height, activity level, and sometimes bodyfat percentage. However, everyone's caloric need is ...


8

You do not have "low testosterone" and even if you did, you would build muscle and overall fitness the same way that everyone else does - through training. 350 ng/dL is within a normal range for a 35 year old man, for reference 450 ng/dL is the 50th percentile (the exact middle, neither high nor low). Getting to a healthy bodyfat level will likely ...


8

When simultaneously doing body recomposition (losing fat weight) and trying to push your strength lifts, the highest priorities are carefully balanced overall calorie intake, and a high proportion of protein. You seem to be doing okay with overall calorie intake. Keep an eye on your energy levels, throughout the day and during workouts. If you consistently ...


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The fat gained around the belly is likely to be "visceral" fat. That is, this fat surrounds your internal organs. Fat gained around thighs and other parts of the body is "subcutaneous" fat, or fat stored under the skin. Increased visceral fat puts one at greater risk for cardiovascular disease, as opposed to subcutaneous fat, which is less harmful. A ...


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There really is no "limit" to how many calories that a person can absorb in a day. Using them, however, is where other factors come into play, that are very much dependent on the person. For example, during his heaviest training days, Michael Phelps is reported to be consuming between 10-12,000 calories a day. However, if you don't exercise to meet that ...


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I was still a bit unsatisfied with the answers so far so spent a couple of hours doing research on this. I found a key review of glycogen usage in resistance training that has some useful numbers (Astorino, T., & Kravitz, L. (2000). Glycogen and resistance training. IDEA Personal Trainer, 11(7), 21-23.). The studies reviewed were typically small and ...


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Your program can be improved by simplification and emphasis on objective metrics of progress. Forget about creatine, BCAA, and other expensive supplements. You are so far away from your genetic potential that these are a waste of money. You can make incredible novice gains without them. (Multivitamin is a fine idea though.) Drop the leg press, anything ...


7

There are a lot of diets and a lot of claims. A lot of them are simply not true. The problem with pasta, rice, potatoes and bread is that they are high in carbohydrates and by that high in calories. If you want to lose weight (and by that reducing the fat that covers your abs), you should try to keep your caloric intake below what you burn each day. How you ...


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Enemy is a strong word, and carbohydrates can be a great fuel source for athletes and those engaged in any training program. However, as the saying goes, Too much of a good thing... When you take a bite of something that contains carbohydrates, the carbs will eventually convert to blood glucose (blood sugar). A high level of blood sugar can be toxic, so the ...


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With the statistics you've given, you're about 6ft weighing 195lbs. You aren't really overweight (based on recommended height/weight from this, this, and this sources ). My recommendation is that rather than focusing on losing weight, focus on building muscles. Based on that, I'll criticize a few things: First, your breakfast isn't completely balanced. ...


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First you should have clear some concepts. You don't burn fat on belly by doing abs, nor do you make ab muscles visible by doing abs. As it's said, abs are made in the kitchen. Doing abs workout, what you do is make them bigger, as with other muscles. You should focus your routine almost the same way you focus it for muscle gain, but introduce some more ...


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If this was a one-off, perhaps you don't need to do worry about it. However, if situations like these repeat themselves, it might be a good idea to simply observe, for a time, your eating habits and think about what might trigger these hunger attacks. (What follows are two observations of my own. They might or might not fit your sitation; please judge for ...


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The most important rule of thumb for gaining/losing weight, is that this happens in the kitchen. Dietting Weight is lost when the calories you consume amount to less than the calories you burn over a period. So if you spend 2500 calories a day, your food intake should be less than this. But when I say "day", what I really mean is any larger period of time. ...


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You are skinny-fat. Stop dieting. Lift heavy, eat more: this will make you strong. What you eat should be high-quality food; skip the soda and sweets. Don't think of it as a "bulk"--just eat as much high-quality meat and vegetables as you need to fuel your lifting. In a few months, after you have some muscle mass, start doing some cardio to lean out. But ...


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Let's break it down. Credit:myfitnesspal & reddit This is bad for a whole host of reasons: Micronutrients? One serving of salad and veg is not enough. You need to have more variety or get a multivitamin in there. This WILL NOT address your low mineral intake though. Macronutrients? Broken down your carb/protein/fat ratio is 1/0.18/0.12 which is ...


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First let's look at what your acquaintance actually does to the diet itself. Suppose that his normal TDEE is 2500 kcal. That means, at his regular activity level given his job and physique, training not considered, he'd need about 2500 kcal per day to supply his body with the energy it needs. Eating that, there would be neither weight gain from excess ...


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First of all Kudos for learning about the misconception, and adapting your approach. You're also going to have to tweak your question from "how to reduce belly fat" to "how to reduce fat", because as you now know, you will either lose fat all over your body, or not at all. Gaining muscle while losing fat That's the holy grail of fitness. The truth of it ...


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