How to not be a Fat Boy

Hi Guys,

Im new here and Kick @ss site by the way.

Within the last couple of years Ive been getting more and more into fitness. Got my body fat percentage down in the 12% range now. Although Christmas put a moneky wrench in the gears as it does every year. Ive found through experience that you put weight on in the Gym and lose weight in the Kitchen. The summer of 2007 I was running a half marathon once a week with a 5-10km in between and didnt really lose any fat. Had kickass legs though. The big thing that helped me drop 5% body fat was changing what I ate. Ive started vegitizing everything I make now. Spaghetti is my favourite so instead of using beef I use lentils (the poor mans meat) and lots of vegitables to add fibre to my sauce. I turned a 800+ calorie meal into a 520+ calorie meal. It doesnt sound like much but if you reduce the fat you consume and take a 280C per day out of your diet and add excersise to the mix. I think you'll get good results.

If you want to really get in shape go for the the Tabata method - copied this from a website I found a while ago...

Tabata is the name of a Japanese researcher who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. It's one of those strange training programs that seems to fit across disciplines: it's excellent for bicyclists, speed skaters, Olympic lifters, or the person looking to lose fat quickly.

This training method is so simple, yet so incredibly difficult, that athletes tend to try it once, acknowledge its greatness, and then vow to never speak its name again. What is it? It's simple: take one exercise and perform it in the following manner:

1) For twenty seconds, do as many repetitions as possible.

2) Rest for ten seconds

3) Repeat seven more times!

That's it! You're done in four minutes! Oh, and that thing you're trying to brush off your face? That would be the floor.

Originally Posted by why

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DNP

This stuff cuts the fat like a miracle. I take 600mg a day, and I've never felt hotter before in my whole life.

Eat healthy. Start doing 30 minutes of cardio a day. Eat less calories than you burn. /thread

Originally Posted by why

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No, it's not. That's the point.

There have been several studies showing hiit to be more effective.

To not be fat - lifting weights helps because in addition to burning calories while working out, your body continues to burn calories while recovering. Lift 3 days a week, do HIIT on 2 of your off days.

Originally Posted by captainmo

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There have been several studies showing hiit to be more effective.

More recent studies showed it's a wash between HIIT and "constant-state cardio". Do a search, some links might have even been posted somewhere in the archive.

Of course, knowing how things work in the fitness/nutrition industry, the consensus might change any minute. Till then tho, I still do HIIT every once in awhile for a few reasons, cardio effect not being one of them.

Originally Posted by captainmo

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There have been several studies showing hiit to be more effective
I'd love to see them. (In reality I've already seen them. I just want to show people why exercise science is for the most part abject to the dollar and hope people will understand more about exercise and cease the free marketing for those dangling the carrot in front of the industry.) Anyway, please post them. They fall into the same category as 'eating breakfast makes you thinner': causative conclusions based on correlative evidence.

Originally Posted by joeygladstone

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Eat healthy. Start doing 30 minutes of cardio a day. Eat less calories than you burn. /thread

+1

go swimming , ride a bike, or both.

Originally Posted by why

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HIIT is ridiculous. It even sounds silly.

Why not say 'run for cardio'? It sounds better, makes sense to more people, and is equally effective.

That's 100% false. Integrating HIIT into cardio programs has been shown to be much more effective for fat burning. Here's a good read...

http://www.wannabebig.com/article.php?articleid=292

You're not going to burn fat unless you get your diet in order. Even pro athletes and bodybuilders will tell you that. Here's a good article to get someone started. HIIT differs from a medium to moderate intensity cardio workout by way of time and effort. HIIT: Intervals alternating between %100 effort and 70-80% (the latter usually being measured by speed/heart rate). Personally I've seen higher working heart rates doing intervals on a rowing machine or treadmill than I have just being out for a moderate intensity run. Intervals allow you to spend less time exercising but also takes a lot more effort. EPOC (post-exercise oxygen consumption) is why HIIT works. http://www.unm.edu/~lkravitz/Article...ocarticle.html Personally HIIT has worked for me for fat loss (40 lbs in 6 months) because I don't have a ton of time to spend at the gym. If I were to give someone advice though, if they're trying to burn fat and up their endurance, just set goals. I'd set a distance goal first and then try to reach it in shorter amounts of time. HIIT is going to seem impossible to people who are really out of shape. I'd also suggest that if you really want to lose fat you need to be lifting weights too. Full-body exercises like squats, overhead press, deadlifts, bench press, and pull-ups are a good place to start. And you don't necessarily have to run. There are tons of other really good modes of cardio.

Originally Posted by B1FF

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This stuff cuts the fat like a miracle. I take 600mg a day, and I've never felt hotter before in my whole life.

Never tried it and it's wiki scared me a bit.

As the answer is more most of life's questions... booze and Adderall!

Originally Posted by JoeWoah

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Never tried it and it's wiki scared me a bit. As the answer is more most of life's questions... booze and Adderall!
Not only did the wiki scare me but then the google results and what people consume in their "cycles" freaked the crap out of me.

Originally Posted by wiscogooner

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EPOC (post-exercise oxygen consumption) is why HIIT works

EPOC is minor. It represent very little additional calories burned. Even then, its factors are intensity and duration. HIIT increases intensity while shortens the durations. 'Standard' cardio has a longer duration but decreased intensity.

If someone were to run 1 mile in 6 minutes or 1 mile in 10 minutes the calories burned is almost identical. HIIT represents the former, 'standard' cardio the latter.

Professional athletes never train at maximum intensity all the time, so I don't know why recreational athletes assume they can.

Then again, recreational athletes generally represents people trying to stay in shape, not actually trying to be athletic.

At any rate, HIIT and 'standard' cardio are the same thing repackaged. It's not magic.

Originally Posted by TyCooN

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There wasn't much exercise in boot camp, and I had to eat that food. I came back gaining Ten pounds of fat, and I'm struggling just to run One mile now. Help

What kind of boot camp did you go to where you there "wasn't much exercise?" My buddy lost over 20 pounds in boot camp.