Losing body fat quickly

[madunit]

well i started with a few simple things, forcing myself to eat a larger breakfast on a daily basis (I have a habit of skipping meals, especially breakfast)

I found after 2 days that I woke up starving.

I also started jogging. Was going well for about 3 days, until I suffered quite a severe ankle injury which is taking forever to heal. I cracked the ankle bone, the tendon and tore some muscle off the bone in my foot as well as doing ligament damage.

It's been 8 weeks since the injury. I am able to walk without limping again now, but it still has some small localised swelling and am unable to put too much weight on it, so all running exercises have been abandoned. I've tried to do some boxing type drills, but just aren't finding them to be effective with one foot practcially staying still all the time.

 

[melon....]

I'm hoping to get back into playing Cricket this year after having almost 3 years of nasty knee troubles (Footy injury, I never got it properly fixed until last June)

It's now 100% according to the Doc and Physio, problem is, I've probably put on almost 20kgs on weight over the 3 years.

Everyone in my family are large people, with the exception of my mother who weighs under 80kgs due to a very strict diet and exercise routine.

All my uncles weigh at least 115-120 kgs, as does my father, they are all 6 foot or taller.

I'm 108kgs as of today and stand at 6 foot tall.

I want to get back down to at least 90-92 kgs.

My biggest problem is that I still have the same high carb diet I had when I regularly played sport, but with limited exercise, it's been getting stored as body fat.

Anyone have some ideas to help out. I want to improve fitness and drop the body fat quickly (I've never had to lose weight before, so I'm a bit of a novice at how it's done).

I currently walk about 10kms a day just going to and from work and have bought some weights and will start jogging and possibly a boxing exercise routine soon, but i'm concerned that my diet and my seemingly sh*thouse metabolism and genetics may be a huge hurdle.

Cheers.

Unit,

I had a very slow metabolism. Im 6'2 and weighed around 100kegs. Im now down to 85, feel stronger carry less body fat and my endurance has improved 10 fold, often playing 2 soccer games back to back without trouble. i have quads, calves and abs again and im in my forties.

I stopped using weights to work on shoulders, back and chest, and only use small dumbells for arm work. The key for me wasnt cutting the calorie intake, but increasing metabolic rate. i managed this by splitting my 3 meals a day into 6. Just eat half of what you normally eat in one sitting with tehother half in a second sitting.

Breakfast cereal at 7:30am - fruit at 10:am - no breads.

Lunch - 12:00 one sandwich, tuna, chicken with salad/lettuce/tomato. 200gms of nuts an egg and protein shake at 15:00.

Dinner - 6:00pm - Some Carbs (small portion), pasta or rice with beef, pork or chicken. 8:30 desert - yogurt with a piece of fruit or a salad. if you have a sweet tooth and grab a chocolate thats ok, just make sure thats all you consume in that period. I dont find it a negative to eat carbs at night as i exercise late in teh evening anyway - usually before bed.

Eat greens. Veggies. Lots of them. High vitamins, low fat. raw if you can. I enjoy snacking on Fresh Soy beans (like teh ones yuo get at Yum Cha in the pods). As addictive as Cashews without the fat. Hows this for strange. The hearts of cabbages. next time someone makes a salad or a coleslaw, tell them to keep the fleshy heart of the cabbage. Sounds absurd I know, but huge in fibre and vitamins. And it beats eating carrots! LOL. leggumes - peas, beans, whatever greens you can get into yuo, get them into you.

You'll find the change in intake will modify your metabolism, allowing your body to process smaller amounts of food for longer more continuous periods. less time to store as fat.

Works for me.

Exercise I cut back the weights on chest, back and legs and do more higher repetition, circuit stuff. Get the heart rate going. for chest and shoulders - Daily, 3 x sets of 50 pushups - 1 flat, 1 inclined facing up a staircase and one decline down the staircase. BUild up to0 50 if you cant finish a set comfortably. Dont over strain or fatigue. if yuo fatigue you are doing too many. As strength improves so will the rep count.

Do daily. Sit ups - 3 x sets - 25 reps front, 25 reps one one side twisted, and 25 the other side concentrate on the "love handles" or obliques - 1 minute rest between sets. repeat for 3 sets - total of 225 situps a day. Sounds like alot to start with and may be. you can vary each odd day by doing leg raises or jack knife instead of situps, or crunches with legs resting across a chair parallel to floor. Vary it up.

The routine takes about 20 minutes. keep rest in between sets to a minimum - get through it fast.I dont road run - too hard on back and knees. i do short bursts in game situations on grass at training once a week and play on the weekends. But the exercise helps.

Yoga is also something to consider - it will help you shed flab and strengthen your core and improve flexibility. If it was good enough for Ricko in 2002 its good enough for us. LOL.

 

[Dirty Hoe]

melon...no offence, but you have no idea.

that 'diet' is one of the worst i have read in all my time of training...please dont ever give advice! absolute bs

mate you are going 13 and half hours without any protein. you have protein at 6pm for dinner, then your next feed of protein is lunchtime, wtf.
why no breads for breakfast? if you are going to have bread, the best time is for breakfast instead of lunch.
why lower the weights? going heavy will burn calories like you will never believe!
with your advice on situps, you almost makeout that you can spot reduce haha

still cant believe you go over 13hrs without protein...punishing your own body, HARSH

 

[melon....]

melon...no offence, but you have no idea.

that 'diet' is one of the worst i have read in all my time of training...please dont ever give advice! absolute bs

mate you are going 13 and half hours without any protein. you have protein at 6pm for dinner, then your next feed of protein is lunchtime, wtf.
why no breads for breakfast? if you are going to have bread, the best time is for breakfast instead of lunch.
why lower the weights? going heavy will burn calories like you will never believe!
with your advice on situps, you almost makeout that you can spot reduce haha

still cant believe you go over 13hrs without protein...punishing your own body, HARSH

Dude, where did you get 13 hours? I have eggs and Protein supplements through the day. Breakfast includes eggs on some mornings and toasted breads, and cereals, loads of carbs and fibre. Lunch also includes Chicken sandwiches (more bread - more protein), or Fish. Plenty of protein through the day. i didnt write down my entire dietry menu, just some examples. As for not having any idea, the topic is about shedding fat quickly and hopefully safely. 15 kilos in less than a year and still maintain a strong physical capability to play 2 games of football a week plus train on the park for another 2 hours midweek...Id say my techniques work. You got to remember, Im not doing the muscular damage you are probably doing with big weights. My protein intake doesnt need to kick in overnight on the same level as yours as Im not in need of as much repair as a body builder.

The key in my very valid advice, is eat less more frequently. Metabolism is EVERYTHING. Weights are not.

Why lower the weights? To slow fatigue through mass and enable a higher repetition rate - increase cardio and guess what, burn even more calories. Heavy isnt the only thinig that burns calories - light and fast does it to - with less stress to the body. let me guess...you drink cold water too right? If you know your stuff youd understand that reference. And more improtantly why you should only drink water thats above room temperature.

Going heavy will burn calories, and also potentially make Mad Unit gain weight, albeit muscle mass. he also stressed that he has injuries, which could restrict the mass he can work with.

I should have been more detailed in my summary, for "experts" like you. And dont knock my abs routine. Coupled with some of the inverted stuff I do, Im willing to bet youd struggle to do it for 2 days straight let alone 5 days a week, and id also bet your core isnt as strong (nor your obliques as impressive) as mine, and Im in my forties

Whatever works, but dont knock what works for me. Im fitter and stronger now than when i was in my 20s. And Im in better nick than when a personal trainer tried to help me.

 

[Hadwin]

Losing fats rapidly is also miserable and harmful for health..
It can cause some serious problem for you as kidney damage...

 

[Cliffhanger]

Trying to lose body fat quickly is a mistake, it will only be temporary, your body will go into starvation mode and you will end up back where you started. Don't think about your weight, there's a difference between weight loss and fat loss. You have to figure out your body fat percentage. 500-1000 calories below maintainance is a good start but try and acheive this by upping your exercise levels.

Losing fat is 70 per cent nutrition and 30 per cent activity, if your nutrition is a problem design a meal plan and stick to it. What you gotta do is adopt better habbits. The problem is habbits is they are controlled by your subconscios and it takes time to adopt new ones. You have to constantly remind yourself of your goals and what needs to be done to acheive them.

 

[Noa]

Ive gone from 114kg to 89kg the past year and i lost my first 10kg very quick by eating small meals and lots of cardio (i had to make a weight for a job).

The mistake everyone makes is getting to a goal weight and basically reverting to what they were doing in the first place. I made sure once I got to 106kg to gradually increase my calorie intake while starting a pretty comprehensive weights routine which I still do 3x a week.

I have to say Im looking good P

 

[Noa]

Btw I dont recommend doing what i did to start my weight loss but if you do do it have a plan of action once you get to your weight.