Leaning weight out

[Nocardia]

Originally Posted by yellowpower

Smoking part doesn't really matter. Fruits and veggies, yes a must. Try to take your coffee black its not that bad, or lessen your sugar intake significantly since you drink more than one cup a day from the sounds of it.

Has no one commented on the very first part of the very first post to "help" the op "burn off fat and gain endurance".

That initial comment makes it hard to even read anything after it (unless I misread what you mean)

OP, one of the best things you can do for your health is quit smoking (as I assume you don't want to just be "lean and versatile" without becoming healthy)

[jasonturbo]

Originally Posted by bcrdukes

^
The scientific argument against doing that is that it slows down your metabolism.

Well all know but I personally don't agree with the "scientific" argument, and question it's validity.

Skip breakfast, eat small meals, drink lots of water, you will lean out. (As long as the small meals aren't 99% pringles.)

I believe that your body doesn't "adjust" its metabolism over a period of say 4 hours.

I can tell that I have no trouble at all losing weight lol... gaining on the other hand seems to be an issue, unless I eat 100000 calories a day.

[blagh]

1) cardio 3-5 days a week (till ur sweating pretty hard)
2) weight lighting 3-5 days a week (doesnt really matter if strength, endurance etc)
3) CUT CARBS (most important step, do your research find out what u cant eat)

i can tell u from experience that this is the fastest way to lean up. I've lost upto 20 pounds in 3-4 weeks by doing this

[BN-604]

if you want to lose body fat you need at least 45 minutes of excerise and try eating less. If your hungry don't eat till your full just eat till your not hungry. Also get more sleep and drink tons of water. You'll be losing body fat a lot quicker

[red kryptonite]

Cardio: I recommend swimming or HIIT runs on the treadmill
Weight Training: I do both low weights-high reps and high weight-low reps. Switch it up every week
Eat 6 meals a day: Each meal should be about the size of your fist. If that doesn't fill you then add another half fist of veggies
Skip the carbs: If you can't cut it out cold turkey then pick brown over white, eat it as your first meal
Drink lots of water: drown yourself with it, drink like its running out tomorrow lol But don't take this one too literally, don't drink to the point when it's thinning out ur blood

[bcrdukes]

^
I've been doing this.

So far, it's working.

[unit]

carb cutting works but its so hard to follow for the long run.
if you're going to the gym regularly and have the rest of your diet in check, keep yourself sane by allowing some healthy, slow digesting carbs.

[bcrdukes]

Originally Posted by unit

slow digesting carbs.

Would complex carbs fall under that category?

[kevin7352]

yea same thing

[instantneedles]

You want to make sure you quit smoking entirely for sure... To the guy that says smoking isn't going to be a problem for you... Well here's the thing... Smoking has chemicals that actually speed up atherosclerosis which in turn promotes fat accumulation... And especially since you're trying to lose weight, that's exactly what you're trying to avoid...

1) Do aerobic exercises (60-70% of your max heart rate) After 4 weeks, increase the intensity of your workout by 10% either by duration or intensity

2) Weight bearing exercises, focusing on endurance first, and then onto strength. 15-20 reps with 1-3 minute breaks in between. 8-10 different exercises that work all the large muscle groups in your body.

3)Eat natural fiber containing natural complex carbs... and solid lean proteins to increase your metabolism. I'm not a dietician, so do your research and look for foods that are beneficial for your body. Foods that come to mind are fish, chicken breast, brocoli, nutella, whole wheat everything. STAY AWAY from refined carbs such as gummy bears, etc. When grocery shopping, focus on picking out foods from the perimeter of the store. The foods that are most harmful to the body are usually found in the aisles.

4) Keep yourself hydrated throughout the day. As a male, you should be attaining 13-15 cups of water/day. This will increase diuresis, or urine output and you will lose a significant portion of your weight simply from loss of water weight accumulating in your body.

Find a way to fit in exercise into your daily lifestyle. For example, if your girlfriend/spouse enjoys jogging, make an effort to go out on a jog with them. Or if your dog needs to be walked each day, maybe go for a longer stroll with them. There will always be time/opportunity to exercise throughout the day.. you just have to implement it into your daily lifestyle.

[hal0g0dv2]

^^^^well said