How does /fa/ lose unwanted fat?
"Crept's guide to weight loss"
Calories are your main priority.
You want to eat as few calories as possible.
You HAVE to eat, or you will binge.
Water obviously has no calories, and don't sweat drinking diet coke (no calories) if you're craving something
Black coffee has no calories, and offers caffeine - this helps some not eat, which is helpful because you may feel fatigued from diet change.
Vegetables are very low in calories, and in some cases you burn more calories digesting them. You can essentially load up on vegetables until you are satisfied with how you feel.
Fruits can be eaten generously, but avoid bananas because they have 150 calories roughly and add up quick, same with large oranges - 50 calories a piece.
Regardless, you can probably load up on fruit and be well under your normal caloric intake.
Don't drive yourself crazy counting sugars and carbs.
That's essentially it.
Anything else you want to eat, take the calories into consideration and try not to overdo it and develop an eating disorder
Cardio is best for weight loss, even if it gets in the way of your gains. Try biking for a lower impact exercise.
Also, limit the amount of food you eat (stick with one plate and one plate only, no seconds) and cut soda from your life; the carbonation will make you feel short of breath.
First rule is, do not go fat free.
Fat intake is related to testosterone level in the body. More testosterone means your body uses the fat, and not store it for future (which is helpful if you're a woman expecting a child).
Find out your BMR, this will give you an estimate of the calories you can get away with every day just to maintain your weight.
Eat at a deficit, and cut down on fat intake by all means, but do not replace that intake with carbs and sugars. Instead of garlic breat with your pasta, for example, take a side of vegtables.
Eat more veg than you do fruit. Fruit are healthy for you, but they contain a shitload of sugars. Vegtables are king for a food you can eat all day without putting on any weight.
Drink more water.
And work out. 10 minutes a day of elevated heart rate will help, but lifting will burn more calories without making you feel the hunger you get with cardio.
>mfw /fa/ giving the shittest advice
No, you won't become swole from lifting weights for a few months and everyone knows toned is better than frail skinnyfat. If you can't do both of those then you don't deserve to be skinny.
You can eat a shit load of chicken before building up too many calories. Seriously. You still have to count though. Don't just stuff yourself with what you think are calorie-low foods.
Yes, agreed. Hopefully you actually READ everything I said, because I mentioned you can probably eat fruits and vegetables until you're full, as desired, and be under your normal calorie in take which would in turn cause you to lose weight
how do i get rid of my face fat, im not even skinnyfat, im pretty lean.
my face has 0 definition, at least my jaw is decent
>inb4 comments about my nose
I know :___; probably gonna get surgery
Ok niggers. As someone who has a lot experience in fitness, and is currently kinesiology/physiology major in 4 year, I can say one thing: mild caloric deficit over long periods of time. This coupled with serious weightlifting and regular medium intensity cardio. Eat when your hungry, have a high protein meal supplement after your workouts and sleep over nine hours a day. I can't stress how important sleep is. When you starve yourself as per the advice of most faggots in this thread, you will notice that you lose weight in the first week, but soon you gain weight doubly as fast, and hunger and no-results is a vitriolic mix of dread and disconcertment. Also eat at least three hours before going to bed. Lastly, pussy is honestly the greatest motivation imaginable. Ask a girl out, get a haircut, a couple new fits, and you'll be at the gym 6 times a week.
will black coffee stain my teeth, or is that a load of baloni?
There is this thing called working out and eating less food, OP. You should try it some time.
ive got some meds that i can take when i need them which are meant to stop my hands from shaking and shit and they apparently increase testosterone levels, will they help with weight loss?
remember that you do need protein, fat and carbs for your body to do its thing
starving on 1500 cals a day is really not fun or healthy, i know from experience. I fucking hate driving so I sold my car to ride my bike everywhere. Like another anon said, it is really hard to gain weight when you're riding 300 miles a week. I've been eating 3000 cals or more and haven't gained a pound (still /fa/ @ 132-134 lbs, 6ft ). Feel much better though. do it, get active
>How does /fa/ lose unwanted fat?
>2014 being fat
>mfw when op is fat
try adderal or meth if not please an hero you fat pig.
still sad the thread 404d before I posted my edit
is this picture bullshit? id like to do it because i cant afford a gym membership, but i can get my hands on dumbbells probably.
i mostly wanted to know about the effectiveness of the routines i posted. im probably going to add some more leg exercises, and its not my first time lifting either, so i know to let my muscles rest. diet's not an issue either. basically the only thing i dont really know how to do is organize a workout plan.
im experimenting with skipping breakfast, eating healthy snacks throughout the afternoon and eating a normal meal for dinner. i also drink green tea daily and am vegan and drink 2 liters of water daily. I've been doing this for a few days and have slimmed down (but it's probably just water weight)
You are lucky I saved my response...
ignore the grammatical errors.
And you will need a gym for weight training. There is no way around that.
>but it's probably just water weight
wouldn't recommend making a habit of entirely skipping breakfast, tho. instead try: a small bowl of cold fruit and coffee/tea for breakfast, whatever you normally do for lunch/throughout the day and keeping things minimal with a small salad for dinner. don't eat w/in a few hours b4 bed, get plenty of rest. throw in some exercise here and there to boost metabolism. also consider: you do actually burn a considerable amount of calories while you're sleeping (exercise will boost this too - hiit a bestgirl), so if you're getting hungry before bed, just brush your teeth and go to bed hungry...
lift motherfucker lift. If you lose weigh and dont tone your muscles you will look flabby as fuck. Also eat less calories, learn how to count calories and for example eat 500 kcal less (its 2000 or so kcal per day)of what you normally eat and done.
>wouldn't recommend making a habit of entirely skipping breakfast
to briefly elaborate on this: it's actually a good thing to 'kickstart' your metabolism with some breakfast, not to mention your brain needs energy (and yes, some carbohydrates) to function properly.
now, obviously it's called breakfast because it's breaking your [overnight] fast, and one may be inclined to think: 'hey, if i've already fasted for the last 12 hours, i'll just keep it going till lunch, dinner, etc. for maximum kcal deficit/weight loss'.
while this mentality may be not entirely untrue, or impossible to utilize/commit to, odds are you'll get hungry later and just binge at lunch ruining whatever you thought you had going. intermittent fasting can be an effective way to boost kcal deficits/weightloss, but it can also be tough. binge failure rate is pretty high, so i wouldn't recommend trying it at first.
furthermore - this idea of 'kickstarting' your metabolism is real as well, so while you are breaking a fast, you are also warming your body up and burning more energy as well. so keep breakfast healthy and light, and you will be feeling better, working smarter and even burning more...
also, it's important to remember that, while energy deficit is important in weight loss, so is consuming enough to keep your body working. these diets that cut out an entire group of macro-nutrients are entirely bunk imo.
>seriously, no eating fat, carbs, protein...etc...?
carbohydrates aren't the actual enemy, chances are it's the types of processed carbs you're eating. so have a little fruit here and there, as an earlier anon said, try and eat more veggies than fruit and you'll be at a healthy ratio, and eat enough protein (obvs) to maintain or more to grow muscle...
i find that this is the big piece of advice /fa/ never recommends, because we're all terrified that lifting a little is going to turn us into meaty giants who can't fit into our skinny jeans. i lost more weight just doing pushups and shit (no access to a gym in this period lol) than i did when i was trying to run and bike a lot, although maybe this was a more viable option for me than most people since i am predisposed to building muscle on my legs and i was looking for any alternative to getting beefy thighs that there was
Stop eating shitty food and drinking shitty drinks.
You can over-think things as much as you like, but this is the essence of it.
Don't make any changes that you can't commit to in the long term without medical advice and/or definite point of change. Excessive restriction WILL fuck you up.
>extract mp3 from youtube motivational videos
>knees weak, arms are are sweaty
>when you wanna be succesful as much as you wanna breathe, than you'll be succesful
>IT'S NOT OVER UNTIL I WIN
i don't want to bulk at all in fear of losing my pretty bitchboy facial aesthetics under added weight (it's happened before). i already have a halfway ottermode body but looking to gain some more muscle. how to achieve without weight gain in face.
>get free personal trainer for the month at my gym
>too scared to cancel it after the month ends because I don't want to be mean
>tfw getting bulky and 2beta to tell him I want to be a hungry skeleton
eat less than you burn. there isn't anything else to it
how to achieve it without going insane and eventually quitting depends on the individual.
small meals never worked for me. intermittent fasting all the way. i can go 7-8 hours with just a cup of coffee if i'm focusing on something i enjoy or working on a project. and i feel great.
also actually losing weight permanently is really fucking slow. starving for a week you'll lose a bunch of water weight and feel like you achieved something but it'll come back fast if you go back to your old eating habits. actually losing bodyfat is a long ass project, a marathon. so don't try to do it all at once, rather work on building your routine and picking up habits that allow you to eat healthy while still feeling good and not craving for calories.
Not the one you're replying to, but I go for a 45 minute run every other day at 12 km/h. Don't know how much it burns, think around 600 kcal.
Also watch your food, only drink hard liquor or wine instead of beer and no sugary soda. Or do whatever the fuck you want but keep it under 2000 kcal a day.
>pull up bar
All you need. Maybe a mat. I do this routine of incremental sets (no resting, or as little resting as possible between sets):
For every pull up, do two push ups and three sit ups.
So you start at 1 pull up, 2 push ups, 3 situpts. Then you go back to 2 pull ups, 4 pushups, 6 situpts, then 3, 6, 9. Then 4, 8, 12 and keep going up.
If you can comfortably make it up to 10 pull ups, 20 push ups, 30 sit ups you're doing well and should have a magnificent chest, back, core, and arms. By the time I could get to level 10 comfortably, I had developed a great back, chest, arms and core, but if you want to look smaller then just end it after level 7 or 8 to stay lean.
I also do a set of 10-15 minute ab and leg workouts 3-4 times a week, each set lasts 50 seconds, no rest between sets, the whole routine takes 5 minutes, so repeat from the start as necessary:
- Situpts (or variation for intensity)
- straight leg raises (lying on your back)
- left side plank
- straight leg raises (sitting, bracing with your hands)
- right side plank
- go back to situps
i think a really important thing is to find a place where you enjoy running
i used to always do this one route, and after 6km and 20 minutes each time, id be fatigued
however, one time i tried a different place, and ended up running for like an hour without being tired at all
Terrible idea. Higher alcohol and sugar content (fructose) compared to beer (its calories come from wheat).
Also, Alcohol has a detrimental effect on testosterone, which in turn affects how fat is dealt with: High testosterone levels use the fat, rather than store it.
There's evidence to suggest moderate drinking (no more than 2 pints per day) actually has no bad side effects when it comes to health and exercise. So long as it falls within your caloric intake.
MK4 STYLE MUTHAFUCKA!
You're right about wine containing more kcal than beer, but you're not supposed to be drinking as much of it.
Also, fuck not drinking alcohol. You have to keep life interesting. 2 pints arent going to cut it for me, I am glad slaving away at cardio and lifting whilst eating less to get my booze on. I also come from a line of heavy drinkers and feel like men who can't hold their booze are inferior.
Google 'TDEE', work it out and then eat 500 below that.
Use myfitnesspal.com to track your calories and macros, that's all there is too it.
It really is that easy.
I'm doing the opposite trying to put on weight and it's working.
Good luck Anon.
This isn't bad for conditioning and stuff, but the /fit/ in me is having a panic attack
You're never going to get "too big" by doing bodyweight stuff like this. I agree that by the time you get 10/20/30 you'll probably look pretty good, but I have to disagree on the "end at level 7 or 8 to stay lean" part. By the time you're repping those numbers, you're working entirely on building endurance, after that you'll get stronger (making it easier to maintain your body) but you're definitely not going to get any bigger
> but the /fit/ in me is having a panic attack
Yeah, don't worry - I know what you mean.
I was applying the /fa filter when writing, because I didn't want to scare anybody. You don't get huge or anything, but the muscle I've put on I can imagine scaring a lot of skinny guys here who want some definition.
Once weekly for the pull/push/sit exercise. 3-4 times for the abs and legs, but if you're running, you can probably skip that, only do it only once.
You're body will be sore as fuck doing the pull/push/sit, so take it easy, you don't have to reach 10 pull ups straight away. If you're running 6k a week, you should be able to make it to 5 pull ups, then each week try and do the same or one set more.