[G4paintballer]

So I decided to make my gut go away, so that means dropping like 20lbs (I gained 30 one summer so I need to lose it)

I know I need to work on my diet.

But for FAT BURNING exercises what could I do?

Or would running and biking be my best bet?

[Distortion_UK]

you got it in one, diet.

Honestly you can fun for 3 hours a day but if you have a shit diet the weight is going to stay.
Things like running, swimming, biking, squash, racket ball will all speed it along. IF you change your diet.

[Toat]

I'm in the same boat as you. diet diet diet, and buy a good pair of running shoes and start jogging on the reg.

[G4paintballer]

My shoes are good, I had to look around before I spent the money on a pair, I bought reebok realflex's.

[G4paintballer]

I really need to work on my diet, I work in a restaurant and my dad is a chef, so I don't exactly eat smaller portions or really healthy.

[Dak-Attack]

Calorie counting.
Compound weight lifiting
Cardio


That is the order of effectiveness in which you can lose weight.

[TechPB-Mike]

Most people would agree, if you made a list of 10 things you need to do to lose fat, the top 8 would include nutrition

bottom 2 are exercise.

2 whole eggs, 1/2 avacodo, 1 apple for breakfast

1 chicken breast + green veggies + 6 almonds for 11am lunch

1 chicken breast + 1/2 sweet potato + 6 almonds for 2pm lunch (lunch carb)

1 chicken breast + green veggies + apple for dinner (6pm)


^^^ try that diet. It's got protein, it's got fat, it's got fiber, it's got fruit, and you can modify it or change it based on your needs, performance, or anything else. If you are working out, maybe add a scoop of whey after you workout, if you aren't, scale back the protein intake slightly, or half the apple at breakfast and dinner (1/2 at breakfast, 1/2 at dinner)


For cooking the chicken, take 4 chicken breasts, coat them in mustard, bake them in the over for 35 minutes at 350 degrees the night before. For the veggies, take broccoli, asparagas, or bok choy and steam them for 10 minutes in a steamer. You can spray them with butter spray if you want some flavor, or sprinkle a little salt and pepper on them.

Drink at least a half gallon, to a full gallon of water each day, starting with 2 to 3 tall glasses in the morning. Some people might call this a "paleo diet", or whatever, but it's basically healthy protein, healthy fats, healthy veggies and greens, healthy fruits, healthy fiber.

It's simple, easy, and works great for losing weight. Also cut out the caffeine if it affects your sleep (lack of sleep = increased cortisol = weight gain). If you base your nutrition on the diet I listed above, you'll be full all day long, cravings go to zero, you'll preserve muscle and fat will slowly come off.


As far as exersizes, you can go several ways-

Muscle building = this will slowly increase your metabolism, which will burn more calories each day
light cardio = strict diet + light cardio is a great way to lose fat. You don't build muscle, but you burn calories through the light cardio and that adds to the deficit

try enrolling into a local crossfit gym, you'll really like it.

[G4paintballer]

What exactly is crossfit? I live in a small town so that may not be do-able, but I could try a gym.

And my knees aren't in that great of shape, so I'm trying to stay away from abusing them too much.

The diet sounds good, I'll give it a try since I need some ideas on what I like.

I'm not too worried about muscle, I'm decently built as it is, could use it in places though.

This post has been edited by G4paintballer: 04 May 2012 - 07:40 PM

[drexler]

G4paintballer, on 04 May 2012 - 07:39 PM, said:

What exactly is crossfit? I live in a small town so that may not be do-able, but I could try a gym.

And my knees aren't in that great of shape, so I'm trying to stay away from abusing them too much.

The diet sounds good, I'll give it a try since I need some ideas on what I like.

I'm not too worried about muscle, I'm decently built as it is, could use it in places though.

See my bigass link.


Btw Mike.

Got 199 reps at RX weight on Wednesday's WOD.

Come at me bro

http://www.crossfit....ve2/004152.html

This post has been edited by drexler: 04 May 2012 - 07:48 PM

[G4paintballer]

Looks difficult

[PBPnAZ]

Intermittent Fasting works well for some people. There's a free pdf about it at this link http://www.precision...mittent-fasting