Weight Loss / Muscle Building Guidance

Eat as low cards as possible and workout like a beast.

 

I've given some massive and very detailed posts in this section of the forums regarding some good strategies for weight loss and exercise, but I am going to make this one short and snappy.

Some things you can do:

• Exercise rigorously first thing every morning before you eat. When you exercise right after a meal or snack, you are basically burning calories that your body is still taking in. If you exercise in the morning when your stomache is empty and has been for the entire night, your body goes straight to burning fat instead. This helps you shed weight a bit faster.
• Instead of eating big meals (breakfast, lunch, dinner, for example), start eating smaller portions more often throughout the day. This helps speed up your metabolism, and also gives you constant energy throughout the day.
• Equally important - possibly even MORE important - is your diet. Obviously you are going to need to exercise frequently and intensely if you want to shed weight. But you can lose weight 2x as fast by changing your diet and drastically reducing your portions. Make sure to eat a lot of protein as well if you are working out and doing muscle exercises. Protein is very important for keeping your energy up and helping you to bulk up.
• Drink lots of water throughout the day.
• Abstain from alcohol & drugs, and any sort of junk food. That is all toxic CRAP that your body does not need.
• As for exercising, do cardio every single day (except for maybe one day a week if you have a rest day), and vary your weight workouts regularly, targeting different areas of the body on different days, different muscle groups, varying the amount of reps & the actual exercises you do. Your muscles begin to "remember" your workouts and get used to them if you perform a repetitive workout routine. Switching it up allows you to actively work ALL areas of your body, and keeps your muscles working constantly. This will help you bulk up quite fast, & examples of exercises and amounts of reps can be found all over the internet and on men's health/body-building websites.

I hope that helps you Good luck man, just keep working hard and don't give up, and you will get where you want to be eventually!

 

I have pmed you.

 

I haven't read everything you said but I did read the first lines and I already disagree with them.

"Exercise rigorously first thing every morning before you eat. When you exercise right after a meal or snack, you are basically burning calories that your body is still taking in. If you exercise in the morning when your stomache is empty and has been for the entire night, your body goes straight to burning fat instead. This helps you shed weight a bit faster."

You are bassicaly telling him when he wakes up that he would need to have a workout because he will lose pure fat then. This is completely true. But ask yourself what goal is harder to reach? Gaining muscle or losing fat? Losing fat ofcourse. What you better could suggest to him is, doing a 5 minut cardio session in the morning for pure fat. He would lose about 90 kcal's in that time which is great for 10 grams of fat. Do not make him excersize any muscle because muscle growth does not work that way, if he trained it that day before then he should not train it again because the muscle grow when they are in there repair mode. If you let him have a hardcore workout in the morning, keep in mind that he would brake hes muscle again while they are not repaired yet but most important he is working out in a catabolic state which means that he will lose hes muscle the fastest way possible. He can do it way much better then that to be honest, for another fact. If you have a amount of 2.5KG muscle in your body which is not even visible, you will burn 325 calories more through that day because your muscle eats. You need to have him high in calories and let him lose fat the slow but right way because if he does not and then later when he wants to start to gain muscle, it would take him months to get back the kilo's of muscles that he lost with not eating enough. While if he just did hes nutrition better and higher, he would diet for 2 to 4 weeks more, he would not of have done that. I'm sorry if my spelling is wrong, english is not my natural language. I know what i'm talking about though, I've been training for seven years now and I started as a fat cunt of 103 or 104KG.

Another tip:

"Afterburn effect" Eat the right amount of fats, carbs and proteins and then have your muscle workout. During this session you have burned the kcals of your carbs, when your zero carbs then you start losing fat. So after the muscle workout you do a cardio session. After burn works kinda like a natural fatburner pill. Your heart beat will raise for about 48 hours and you'll lose more calories then you would lose normaly in that 48 hours. A fat burner works the same, it raises your heart mostly so that you lose a calorie quicker. Does some other stuff to though.


Blah.. I'm tired, really. I'm sorry if i'm offending you zerkerfirst, I'm really not. Don't feel too, you might though. I'm just trying to help. I had last night a leg session and today chest and triceps, gonna hit back and biceps today. I'm kinda annoyed. Sorry ;D (Plus I'm in the cut).

 

I didn't really read your entire post, because I feel that you probably misread mine. I was just offering some tips on how he can slim down and get in shape, and the morning is one of the best times to exercise because your body has literally "fasted" overnight and so you have no digesting calories to burn off.

I merely suggested "exercise" though, I did not necessarily hint on lifting weights, and if that is what you interpreted then I did not mean to give that impression. I was referring to burning fat - which would obviously be achieved primarily through a cardio workout (I know weights help burn fat too, but that is not what I am talking about).

When I used to exercise in the morning, I would get up and go for a run, or drive to the gym and do an hour on the bike or treadmill as hard and fast as I could. Then I would go home, shower, eat etc. and save my weights workouts for the night times after work. I also only ever lifted weights every other day, and I varied the muscle groups and areas of the body I targeted with those workouts, as not to stress out the muscles OR hurt myself.

 

Losing weight is really one of the simplest processes that one can do as far as self-improvement goes. The answers really simple:

Calories in VS Calories Out

You should be losing more calories than you gain in a day. Find out how many calories your body needs for maintenance (there are plenty of online calculators for this) and you should be 500 calories under that per day.

On-top of that, eat HEALTHY. You're carbs shouldn't come from little debbie snacks and chips. Macronutrients are important in both gaining muscle and losing weight. If you're doing cardio (Which you should be, because its extremely healthy for your heart, regardless of your body fat%, ex: All the tops body builders still do cardio) you need to figure in the calories you burn in that cardio, and make sure you're not anything under 500 for your calorie deficit at the end of the day.


Foods to be eating for calories:
All natural yogurt
cottage cheese
egg whites
whole grain breads
skim milk (if any at all)
lowest fat chicken breast you can buy
peanut butter
lots of veggies
salads

If you are really SERIOUS about losing weight and changing your body, especially if you want to go past being not fat and gain muscle, check out the bodybuilding.com forums. Its been helpful in so many ways to me, and in 4 days when summer begins ill be going hard in my workouts with information about supplements, macronutrients, and work out routines that I've learned from there.

 

This might sound stupid at first, but it's very easy and DOES work. Reverse your meals. What I mean by this is have your largest meal in the morning (breakfast) and then have your other meals for the day smaller and smaller, eventually ending with your dinner as the smallest meal.

The basic idea is that you'll burn the calories from all the food you eat through out the day, then, at night when you aren't very active and don't burn many calories, it won't matter because there won't be many to burn.

I probably made that sound more complicated than it is, but it does work. I went from 18% body fat to 12% body fat in a few months (was working out too).

 

I was reading an article about Zyzz on http://www.simplyshredded.com/ awhile ago, and I thought it was very informative and filled with excellent information. I began reading many of the other interviews with the body builders, and they all contain very similar information (mainly the exact diets & exercise routines of the bodybuilders).

I would highly recommend reading the interviews of the body builders, and pay attention to the areas where they talk about their diets and their exercise plans. They make it SO EASY for you by literally listing everything they eat and their exact routines at the gym. Obviously, they are professional body builders and so are not going to want to completely copy their diets and routines, but it gives you a general idea of what foods are healthy, high in protein, etc. if you are somebody who isn't very knowledgeable in that field (like myself haha).

Hope that helps a bit and that you can find some interesting information there regarding dieting & exercise routines. I know I did

 

For the eating parts here are some helpful hints;
1. Drink a glass of water before and during your meals (it helps fill the stomach with a zero calorie liquid, can also help you lose some water weight)
2. After every bite, lay your fork down and chew 30-50 times (this lets food settle in your stomach to create a more filled feeling.)
3. Switch Out all drinks with water, one milkshake a week can add hundreds of calories.
4. Take one indulgence and cut it (could be the bag of chips after work, or that slice of pie)
5. Gain muscle first, while you work out don't try losing the weight first, your metabolism will rise if you work out and then the fat will just melt away.
6. Add lots of fresh vegetables and fruit to your diet! Youget filled up on healthy.
7. Another great thing to do is switch bad foods for healthy, change chips and dip to veggies and dip, or fried chicken with grilled chicken.
8. Keep at it, don't give up!
hope this helped