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jsorr2

Losing fat, the easy read guide

12 posts in this topic

1. Losing fat depends on how many calories you eat (calorie being a measure of energy to heat water)

2. If you eat less calories than you burn, your body burns the remaining from your fat stores. If you eat more, then it stores fat.

2. Grab your weight in pounds (kilograms x 2.2) and times that by 12-13.

That's how many calories you need to eat to lose weight

3. The important thing is to eat that or less than that calorie max. Eat a variety of protein, fat and carbs. Balance is good. Just remember, good fats are needed for testosterone support, carbs are needed for energy/mood, and protein is needed for muscle support.

4. Make sure to get your heart rate up 3-5times a week. Igniting your metabolism is important, so make sure you do some activity or exercise (body weight exercises/running/lifting weights) for a good 30mins-1 hour. Make sure your BPM is in the 65-80% range (can tell using a treadmill heart monitor)

5. If you follow these guidelines: training 3-5times a week, and hitting your calorie requirement, then you will lose weight.

Common misconceptions:

1. You can't tone your muscles, you either lose fat and they become more defined, or you gain muscle and the fat around the muscles shapes more.

2. you can't spot reduce fat. You can't just burn fat from your stomach by doing situps, you always lose fat from everywhere in your body. Losing weight has to do with getting your heart rate up, keeping it high for a good amount of time, and eating less calories than you burn.

3. Eating hardly anything should = greater fat loss. NO. If you do this (eating 1 meal a day) than your metabolism will mess up, go into survival mode, and terrible things will happen.

4. "don't eat carbs after 6pm". It doesn't matter when you eat food, as long as you don't eat when you sleep. The thing that matters is how much you eat, not the timing for fat loss/gain. Your organs health on the otherhand may be an issue over the long run. If you don't believe me here's an example: If you ate nothing all day, and then ate some toast before bed, will you gain weight?

5. "More than 80grams of protein is bad". If you're participating in weight training than your body weight in lbs of protein is benefical (I personally eat 200grams protein per day). It's got a lower GI, so it's harder to break down as well. Mixed with carbs, it makes the carbs lower GI (the lower GI the meal is, the longer you gain energy from the meal)

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Meal timing is irrelevant, you can eat 1 meal a day (Having all your calories there) and won't mess up your metabolism, GI is irrelevant for body composition, other than that, a better guide rather than the bro-tard on the other thread.

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Meal timing is irrelevant, you can eat 1 meal a day (Having all your calories there) and won't mess up your metabolism, GI is irrelevant for body composition, other than that, a better guide rather than the bro-tard on the other thread.

yeah man, I personally eat like half a kilo of kangaroo before bed everyday. GI helps for energy purposes too.

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