Getting Rid of my Fat

[Mysterious ManParticipant 337]

Hey, brothers. I’m in of some advice.

When I was younger, I would eat excessive amounts of food, and now I’m stuck with a flabby gut that I can’t get rid of, no matter how much I try.

This is close to what it looks like. This is not me.

What is the best way to go about getting rid of a flabby stomach? How can I start to get thin again?

"Our virtues and our failings are inseparable, like force and matter. When they separate, man is no more." -Nikola Tesla

[Anonymous 25]

eat plenty of fruit and vegetables. avoid packaged meals / foods, they are high in sugar and fat.

reduce your calories so you are losing 2 pounds a week (one kilo).

Exercise, but increase the amount of exercise you do gradually. You wouldn’t run a marathon overnight and if you try to overdo it you wont stick to it as your body wont have the stamina

Don’t crash diet, your body will go into famine mode and make it harder to lose

I’ve got to six pack shape several times this way.

Weights really help for me, but you can do it without

[AwakenedParticipant 35201]

Do you eat a lot of carbs ? If you eat a standard American diet, then yes you eat A LOT of processed CRAP.

Cut out as much as possible : white sugar, white flour, juice, soda and other junk food (chips, corn chips, ice cream etc.)

Eat Meat, Eggs, Dairy, Vegetables, go easy on the starches and don’t over do the fruit

If this doesn’t do it enough go stricter low carb (IE Atkins type diet/ Keto etc)

In a World of Justin Beibers Be a Johnny Cash

[Mysterious ManParticipant 337]

Anonymous wrote:

eat plenty of fruit and vegetables. avoid packaged meals / foods, they are high in sugar and fat.

reduce your calories so you are losing 2 pounds a week (one kilo).

Exercise, but increase the amount of exercise you do gradually. You wouldn’t run a marathon overnight and if you try to overdo it you wont stick to it as your body wont have the stamina

Don’t crash diet, your body will go into famine mode and make it harder to lose

I’ve got to six pack shape several times this way.

Weights really help for me, but you can do it without

Thanks, Machiavelli. I’ve been trying to cut out all of the toxic processed crap that comes into my household and convert to an entirely organic diet, but my mom won’t go to the store and get food that doesn’t make me sick. Once I start working, I’m going to get the organic vegetables and fruits I damn need. I also went the gym, but it’s awful being in public, and I would rather stay in public or go at the early hours in the morning. I have weights at home, so I can just start lifting at home instead.

"Our virtues and our failings are inseparable, like force and matter. When they separate, man is no more." -Nikola Tesla

[Mysterious ManParticipant 337]

Awakened wrote:

Do you eat a lot of carbs ? If you eat a standard American diet, then yes you eat A LOT of processed CRAP.

Cut out as much as possible : white sugar, white flour, juice, soda and other junk food (chips, corn chips, ice cream etc.)

Eat Meat, Eggs, Dairy, Vegetables, go easy on the starches and don’t over do the fruit

If this doesn’t do it enough go stricter low carb (IE Atkins type diet/ Keto etc)

I’ve been trying to cut out processed crap from my diet but to no avail. I’m going to try and see if I can’t bargain with my mom to see if we can’t start looking for actual food.

"Our virtues and our failings are inseparable, like force and matter. When they separate, man is no more." -Nikola Tesla

[Anonymous 18]

The problem with weight loss is the motivation usually dissipates overtime. And people fall back in their old habits.

Intermittent Fasting – 16 hours of nothing (except water and black coffee). You keep your insulin levels low and burn fat. Each time you eat and spike your insulin levels you are storing fat. 16 hours gives you the dip in insulin in order to mobilize/burn fat for energy.

Exercise – Cardio/run/jog. 4-5x/week. 15 minutes-30 minutes.

Eat Healthy – Throw junk food out. Don’t buy it. Avoid the temptations.

24-hour fasts – Once every week or every other week fast for 24 hours. It is more for mental and positive feeling effects than strictly for weight loss. But it goes in line since you are not eating and adding to the fat stores.

Weight lifting – This is far the most active routine you can utilize to burn fat quite fast if combined with above. You build muscle that use more energy at rest and build stronger bones.

Not withstanding your age (say you are 60+) and medical conditions – you should be able to achieve your goal of fat loss.

Again, as they say, do consult your doctor.

[Anonymous 42]

You have enough stored fat to power yourself over the Himalayas, start your trek and don’t look back, your heart needs to be elevated to pounding for at least 20 minutes a day, something I haven’t been doing but has been bothering me. In a relatively short time one goes out of shape and in relatively short time one gets back into shape. When your metabolic rate increases you feel much better about EVERYTHING.

I’ve spent countless hours sweating buckets, breathing hard, and heart pounding. I’m gonna train for skiing this year, and like other times I fell out of shape I know I’m gonna spend the first week or two feeling like I’m gonna DIE and wanting to literally vomit on my feet it’s something that just happens when the juices start flowing when you’re out of shape.

Start by using your own body weigh to build and strengthen muscle while the fat withers away! Climb hills and Mountains if you have any, if it’s flat get on a bicycle and pump away!

You’ll never do it on diet alone without suffering physical damage. Starvation is not the answer, only heat and sweat will dissolve the fat. I found skiing to be both physically and mentally rewarding, I dread the hum of my bicycle mounted to the track-stand (friction wheel like dyna-tune) especially now that my fish-tank is empty.

My point is, boring is boring so why not try something that’s exciting and hard for muscles to do?

I would have been a fat overstuffed f~~~ had it not been for the sport of skiing, I have more ski-miles under my belt than 5 Mercedes Benz Diesels all worn out!

I see men half my age and twice my weight! Women 3 to 4 times my weight, in a world like this a man can easily get crushed!

[DoinMyOwnThing40Participant 1000]

Join a gym, not a pussy ass gym that does not allow deadlifting or grunting. Lift weights. Do only the big lifts that require compound joint usage. Don’t do any waste of time stuff like bicep curls, tricep pushdowns, or crunches.

Do bench presses or my favorite decline bench presses. Do squats or even the hack squat machine is good. Do stiff legged deadlifts (conventional deadlifts are not worth it in my humble opinion). Do barbell bent over rows. Do standing barbell overhead presses. Add in things like farmer walks and battle ropes and Turkish get ups.

Check out Stronglifts 5×5 for a great workout plan. Follow it but you can tweak it a bit if you like. Lift only 3x per week. Make sure you get enough rest. Eat plenty of protein (stay away from protein drinks or shakes, they tend to make you gain a belly). Honestly, you need to get 1 gram of protein per pound of body weight per day if you are lifting. This is HARD to do without eating too much. The good thing with lifting heavy is that you CAN eat. Do not be afraid of carbs if you start to become a regular lifter.

Important………stick to a certain number of calories each day. This is the #1 most important thing when it comes to losing body fat and looking good. I can’t stress this enough. Go to a few caloric needs calculators on the internet and find your ideal caloric needs for you. When you find that number stick to it! For me, I am allowed to eat about 3300 calories a day to look my best while gaining muscle without gaining fat. You need to find your number and absolutely stick to it. This means if you eat an 1100 calorie lunch at McDonalds from time to time………you are ok as long as you dont go over your caloric intake for that day. Your dinner will need to be healthier.

The worst thing to do is become obsessed with diet. Counting carbs or worrying about everything you put into your mouth is a recipe for failure. Unfortunately though you DO have to count your calories. That is the one thing that is non-negotiable.

The good news is that after a while of continous lifting, drinking plenty of water, eating mostly protein……..you will begin to not crave bad foods. You will no longer feel the need to eat a plate of nachos supreme for your dinner. Trust me, it’s a good feeling. This is because your body chemistry will no longer be out of whack.

Once your body chemistry is no longer out of whack you will no longer have these sugar highs and lows. No major cravings anymore.

1. lift 3x per week following a stronglifts 5×5 routine
2. Start your day with 20 ounces of water. Drink about a gallon of water every single day.
3. Protein, protein protein. But do not be afraid of some carbs. Vegetables are essential and should make up a good portion of every single meal you eat.
4. Count your calories every single day. If you go over one day, don’t worry. If you go over 10 days in a row, then you need to worry and cut back a bit.
5. Creatine Monohydrate is a proven muscle builder. Use it. But absolutely you need to drink your water especially if you take Creatine.
6. Try to sleep 6-8 hours every single night. 8 is better, 6 is acceptable sometimes.
7. Sugar is your major enemy. EXCEPT right after your workout. Some sugar right after your workout is totally fine. I said SOME not a ton.
8. Fish oil is a great supplement. There are not many supplements that you will need but Fish oil is one of the few supplements that is essential. Aim for 2 grams a day of EPA/DHA. Not just 2 grams of fish oil but 2 grams of EPA/DHA. Read the labels of the fish oil! Don’t buy a cheap Walmart brand. Read the label and make sure you read the serving size. One softgel should provide you with approximately 900 milligrams of EPA + DHA. The total milligrams of fish oil should not be more than 1400 per softgel. This takes research and reading to make sure you don’t buy the wrong s~~~.
9. Vitamin D3 if you don’t get sun and especially during the winter is essential. I take 2,000 IU on days I don’t get in the sun and everyday in the winter.

You won’t be able to lift much in the beginning. So what? Take your time and progress slowwwwwwwwly. Add a little bit of weight maybe 5 pounds every week to your lifts. Take it slowwwwwwww. Progress will come but it will take patience. Never attempt to lift more than you don’t feel 100 percent confident that you can get 3 reps. Once in a while you can go for your max, but dont do this more than once a month or so. Use spotters with the bench press and the decline bench press. I never use spotters because I never lift more than I am 100% confident that I can get in 3 reps. I only use a spotter once every couple of months when I want to max out.

SEE A DOCTOR before you engage in physical activity. Get a comprehensive blood test. Follow your doctor’s advise when it comes to taking things like D3, Creatine, and Fish oil. For me, they are great. But you need a blood test to determine if maybe they are not so great for you.

Women are parasites. Each and every last one of them.

[Canis lupusParticipant 144]

I may try the 5×5 method. Thanks for posting this. Should I do cardio after my workout? I want to lose fat.

[DoinMyOwnThing40Participant 1000]

Just one more thing. Lifting is the best thing you can do but it’s not the only thing you can do. Boxing or kickboxing workouts a couple of times a week can only help you with your fat loss goals.

If you choose to lift make sure you do it with proper form. A few sessions with a personal trainer is a great idea.

One last thing though……..if after one solid year of working out you do not notice a significant loss of body fat……..then you may need to consider liposuction surgery. But don’t even consider it until you have put in one solid year of working out and doing everything right. I personally can live with a little tiny bit of a gut. It’s so negligible that it doesn’t effect how I look or feel one bit. If i wanted to lose it I would need liposuction. But I am not worried about looking like a ripped bodybuilder. That is of no concern to me. All I know is that in a tank top I am very happy with how I look. I am completely fine with that, especially being 42 years old.

Women are parasites. Each and every last one of them.

[DoinMyOwnThing40Participant 1000]

Canis lupus wrote:

Should I do cardio after my workout?

If you want you can do 3 cardio sessions per week. But it may be difficult to do if you are lifting 3 days a week. I would rather you focus on doing things like prowler sled pushes and farmer walks for your “cardio”. But if you truly want to, you can do 3 cardio sessions per week, about 40 minutes each session.

Just remember the more exercise you do the hungrier you will get. And to an extent, this is okay. But I find that I eat too much with lifting so I constantly have to try and be careful not to overdo it. Adding in cardio would just make me hungrier.

Stronglifts says no to cardio. But it will not hurt you to do 3 cardio sessions per week (not on your lifting days, lifting is taxing enough). I personally don’t do it because I am not worried about being a ripped bodybuilder.

Try the weights for a while. If you want you can add in cardio sessions if you find that the weights are not enough.

Or better yet do 2 kickboxing heavy bag workouts every week…..each workout should be one hour. And skip the cardio machines all together.

I just find that lifting is enough for my needs.

Women are parasites. Each and every last one of them.

[DoinMyOwnThing40Participant 1000]

I keep thinking of things I want to add. I am real windy on this topic because I have spent so much time and energy the past 2 years in “building a better body.”

Don’t take Creatine until you have been lifting at least 6 months. Your body will grow at a high rate the first year or two anyways because your body is not used to lifting.

If your doc takes your blood and tells you that your creatinine levels are too high, then you should take his advise and not take creatine anymore. Or at the very least just cut down. For me I take 5 Grams creatine only on my workout days. That’s it. My creatinine tests are now normal because of this. Taking 5 Grams every day my doc didn’t like that.

Women are parasites. Each and every last one of them.

[DoinMyOwnThing40Participant 1000]

Check out Jordan Syatt and subscribe to his emails. This man is really good, really knows his stuff.

Women are parasites. Each and every last one of them.

[Herr.KaufmannParticipant 78]

Mysterious Man wrote:

Thanks, Machiavelli. I’ve been trying to cut out all of the toxic processed crap that comes into my household and convert to an entirely organic diet, but my mom won’t go to the store and get food that doesn’t make me sick. Once I start working, I’m going to get the organic vegetables and fruits I damn need. I also went the gym, but it’s awful being in public, and I would rather stay in public or go at the early hours in the morning. I have weights at home, so I can just start lifting at home instead.

Onto it bro. Good one.
I did the same. Organic and non-gmo so it duddin’ (doesn’t) f~~~ with your hormone levels.
A gym does have its benefits I will admit but it can become costly. I have been working out at home for over 5 months and made some decent gains with diet and exercise. I only used 4kg weight and have become a lot stronger than I was before. I saw results in 2-3 months.
Do you smoke or drink? If so I would ditch them both. I stopped drinking completely.. Was a very occasional drinker, liked my Heineken and Rekorderlig cider.

[Anonymous 3]

Cardio is great for what it’s for, which is lung and heart health. You will increase your oxygen uptake, which allows you to do tasks for longer and recovering breath quicker.

You can even see this in non-athletic activities, simply for instance just talking or singing. With high health you can talk or sing longer without taking a breath, with low cardio you will have to stop and take a breath frequently.

Everyone SHOULD get cardio, but probably first you need to lose fat. To lose fat it’s diet and resistance training helps, also getting some sun and adequate sleep. Outside of winter and the start of spring, generally speaking cardio if you’re doing jogging gets you the sun you need too.

Modern life is unhealthy and that’s why people are fat. There’s no real trick to it other than not being trapped at work all day long. People a couple hundred years ago didn’t know about weight lifting and didn’t watch their diets, they just were out a lot and didn’t sit in chairs in front of computers for most of the day.

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