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Heya all, over the last year or so since I mentioned my past bodybuilding hobby I've had a fair few people pm me to ask about losing weight, I was pm'ed a minute ago by a chap who shall remain anonymous about shifting the last stubborn bits of fat and being in a good mood wrote a lengthy response.
I thought I'd post it in here as it's a fair sized response and might be of some use to some people.
My response was as follows.....
First of all congrats at sticking at it and losing 3 stone, shows you have what it takes mentally, which is the hardest thing.
As for what you have asked, that's the stubborn bits left, the only way to get them down is not just to "lose weight" but you need to lower your % of weight that is bodyfat.
Right you need to....
Eat 6 small meals a day
Make sure you don't go without a small meal for like more than 3 hours. A small meal is fist size or smaller.
This keeps your metabolic rate high and helps with the fat loss. It stops your body storing fat like people who eat 3 square meals a day.
Drink s**t loads of fresh cold water, also have plenty of black coffee/tea, the water is to keep you hydrated and caffeine acts as a metabolic stimulant. These two can do wanders on their own, but don't do the Caffeine without the extra water as the last thing you want to be is dehydrated when trying to shift fat, your piss should be clear and you will be peeing for England with all the water and caffeine unfortunately.
NOTE (don't drink too much caffeine though, 5 cups of tea/coffee a day should be a limit really and less if you are caffeine sensitive or really over weight)
Don't have caffeine too late though as you need quality sleep to get anywhere with training too. Try to get 8 hours a night and don't vary your sleeping pattern too much.
As for diet, get plenty of protein!!! all carbs should be brown not white so no chocolate/sweets, no white breads/pastas...basically brown rices wholemeal breads and wholemeal pastas for your carbs.
Try to get some good fats e.g Flora spread and olive oil (don't go overboard though) but don't cut all fat out though as when you do your testosterone drops lower than normal which is the worst thing you can do for fat burning.
Try not to eat after 6pm and if you do keep it protein, I usually have a tin of tuna if I'm hungry in the evening.
If you work out regularly concentrate on weight training.
A good 3 x a week workout is
10Min's rowing warm up
35-45 Min's hard weight training
20 Min's treadmill.
Reason being is if you do cardio first all you are doing is burning calories in your blood, muscles and liver stored as glucose and glycogen, then when you come to do weights you have very little energy, so you burn naff all fat and get a s**t weights session to go with it.
If you do it the other way around like I've stated you warm up then end up burning all the glucose/glycogen in an intense weights session (which is good for other reasons which I will come onto in a minute) then you have very little left for your running so the 20 Min's running burns more fat than if it was done before the weights.
Focusing on weight training is doubley good as it will speed your metabolism up for about 24-48 hours after the session, also by growing lean muscle mass you will increase your metabolic resting rate (amount of energy/calories your body uses just to keep alive and warm) so whilst you are sat watching t.v. you will be burning more calories than if you had less muscle.
As for weight training I could talk for hours so typing it isn't going to get everything down but basically concentrate on big compound movements
Squats
Chin ups
Dead lifts
Bench press
Military/shoulder presses
Barbell curls
Dips
You get the idea.
Don't mess around with shitty little weights, do that weights session like your life depended on it and push yourself every session, just doing that alone will shift fat as your testosterone will sky rocket as a result of it and you will gain lean muscle.
One other thing that really helps if you can manage to do it is doing cardio on it's own first thing in the morning on an empty stomach.
Morning cardio on an empty stomach is the main difference between a guy with a flat stomach who has some muscle's who trains and eats well and a guy who models on C.K. underwear boxes
It makes a massive difference....but not many people (including myself these days) can be arsed to get up early to do it.
Just thought I'd put this here so next time someone asks for some advice on this subject I can link them to this thread.
Paul
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). My new job should mean I will have evenings again and a bit more time. I'm more than capable of getting up early so this looks good!
hope thats not just a ramble
