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O/T: Health Trying to loose weight (not succeeding )

Discussion in 'Health and Fitness' started by Bhanu, Apr 26, 2018.

  1. Krissu
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    It's great to hear that you want to make changes. The MOST important thing is not to give up. And no, your age is not the reason.

    I'm following a direct eating plan what is made by and expert and with this plan it doesn't matter how much you train, you will lose weight anyway. For me it's normal to work out, so I don't follow any training plans. I like to do whatever I want and it makes training pleasant for me. This all together works for me.

    The main tips are to drink at least 2L of water every day; do not snack between your main meals - eat your main meals when you feel hungry - approximately one hour after eating your hunger hormone (ghrelin) will go down (knowing this will help you stop snacking). Try to move at least 10 thousand steps in one day - nowadays it's easy to keep track with watches or even phones. Stop eating white sugar - there are other ways to make your coffee/cakes/food sweeter. Stop making excuses (it's easier to say than do) - you need to have discipline (to say no to burgers, pizzas, cakes and snacking!).

    It’s quite difficult to start eating right (I mean portions) but I think you should also buy yourself some kind of trustworthy eating plan (maybe you have friends who have also struggled with weight and have achieved their goals, so you can ask their advice - because like in life: you don’t take advice from people who don’t have a clue what they are talking about. Theoretically we are all smart but not all have balls to go further than theory). Having eating plan helps you understand what your body needs. You can also use almighty google and try to figure this thing out on your own but it can get little bit confusing, so it's better to listen what experts say.

    Good luck!
     
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  2. Nomadic
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    I haven't read all of the replies here, but as I'm sure some other members have mentioned: Losing weight is a simple concept. It is not as hard as people make it. They just love to tell themselves that it is hard so that they don't feel as bad about not doing the work. Losing weight (atleast, rapidly) only requires two things:

    1. Being in calorie deficit. Which is a fancy way of saying burning more calories than you are eating. Your body naturally has an amount of calories that it needs to maintain muscle and weight each day. This can differ depending on the person but a good general rule of thumb is somewhere around 1500-2000 calories. Seeing as how you are only 172 pounds, I would say you are on the lower end of that. Eat less calories than that per day. The TYPE of calories plays a large role in this as well, but that's a whole other conversation. Look up grocery lists for losing weight on google, you will get tons of helpful results that will provide you with some foods that are the right types of calories. You just have to choose to actually go out and buy those healthy groceries.

    2. Exercise. Jump rope can be a fun way to get into cardio workouts. It's what I done and I haven't turned back since. It burns calories WAY more efficiently than treadmills, elliptical, etc. and you get to learn a new skill and build leg muscles at the same time.

    Last piece of advice: don't be afraid to get uncomfortable. While doing cardio, sometimes your heart feels like it's going to come out of your chest. Sometimes while lifting, your shoulders are going to feel like they are going to fall off. This is what creates growth and starts to create transformation in the body. Don't listen to your body when it's telling you to quit, unless it's from an unhealthy type of pain.
     
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  3. MatthewPL
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    Hi. Before you start doing anything, you should:
    - figure out your body type (mesomorph, endomorph, ectomorph)
    - ask yourself, how long you are on caloric deficit (maybe you have metabolic damage, read about this topic)
    - figure out your calorie intake with this equation:

    (TDEE – Total Daily Energy Expenditure)
    TDEE = BMR + TEA + EPOC + TEF + NEAT


    BMR - Basal Metabolic Rate

    Woman:
    BMR = (9,99 × weight in kg) + (6,25 x height in cm ) – (4,92 × age in years) – 161

    Men:
    BMR = (9,99 × weight) + (6,25 × height in cm) – (4,92 × age in years) + 5

    TEA – Thermic Effect of Activity

    Strength training
    7–9 kcal per minute according to intensity

    Aerobic training
    5–10 kcal per minute according to intensity

    EPOC – Excess Post-exercise Oxygen Consumption

    Strength training
    4–7% BMR

    Aerobic training

    - low intensity + 5 kcal
    - medium intensity + 35 kcal
    - high intensity + 180 kcal

    TEF – Thermic Effect of Food

    6-10% TDEE

    NEAT - Nonexercise Activity Thermogenesis

    According to your body type NEAT is equal:

    - 200-400 kcal - endomorph
    - 400-500 kcal - mesomorph
    - 700-900 kcal - ectomorph

    This is your maintenance point. If you want to lose weight cut approx 200-500 kcal and observe.
    Take notes every 2 weeks and make adjustments if required.

    Good starting point with macronutrients may be:
    - 2-2,5 g protein per kg of bodyweight
    - min 0,5 g fat per kg of bodyweight, I suggest 0,8-1g
    - rest -> complex carbohydrates, simple carbohydrates before and after workout only.

    High intensity training (I mean weight training not HIIT), 4 days a week, . Cut your cardio off and observe.
    Good luck.
     
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  4. Cashflow Queen
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    Hi looks like the topic was beaten to death... I lost 20 lbs (15% of my total weight!) in 1 year and I am lazy as hell. All I did was eat less and lift weights at the gym! I was never hungry though because I made sure to have a lot of yummy protein. But it’s about making this a habit and following your healthy eating 6 days of the week, going to the gym 1-3 times a week, EVERY week consistently for months and a year will pass and eventually it’s your lifestyle for life. Don’t give up. Record somewhere obvious your weight every month so your slow but steady progress shows. A few pounds every month may not seem like a lot but boy after time that adds up quick!

    Lazy person’s way:
    Research suggests that cardio burns very few calories per hour... and most people hate running. Meanwhile lifting weights is fun and you get the benefit of your body continuing to burn the calories for a 24 hr period following workout. And then because you have more muscles over time your body is just burning more calories all the time while resting. Take the path of least resistance!
     
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  5. Rafael_PL
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    You need to figure out your daily calorie requirement and eat less than this level.
    Source of energy is important too. For example, for me fats are better source of energy than carbohydrates.
     
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  6. M Eve
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    Well done for wanting to make changes you've done the hard part.

    As said previously by others stay in a calorie deficit and choose a diet/meal plan that's sustainable to you (I.e. Keto, paleo, intermittent fasting) don't do too much too soon as it can do more harm than good.

    Slowly build up your gym and cardio time and include compound exercises (squats, deadlifts, bench press, overhead press).

    There's tons of articles, studies and research you can read up on.
     
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  7. • nikita •
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    Everyone giving all these long answers... you just need to eat less and move more.

    - Lift weights
    - Cut out junk food
    - Eat lean meat & fish, and green vegetables

    Personally, cutting out grains leaned me out completely, sorted out any inflammation and loss of energy. I wouldn't cut out meat at all, anyone who tells you to eat high carb and low fat/protein is setting you up for failure.
     
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  8. Bhanu
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    Bhanu Bronze Contributor Read Millionaire Fastlane I've Read UNSCRIPTED Speedway Pass

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    Hi All ,

    Wanted to update(as promised 15 days ago) :
    I lost around 1-1.5 pounds of weight. Not much I know but I think I am on right track .
    Things I think working :

    1. Intermittent fasting .(did this for most of the days ,plan to continue it)
    2. Added jogging to my schedule .(burning 100 Calories a day)
    3. Eating 33% less food.
    4. Taking plenty of sleep ( 8 hours)

    Things I want to include
    1. Drinking more water
    2. Eating more fruits/vegetables

    I would like to thank all of the forum members for their invaluable inputs.Really really appreciate it . Also apologies in case I am not including all the suggestions . I choose the one's which I think can be effective and suit my job/business regime .
     
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  9. AgainstAllOdds
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    This.

    Get the app MyFitnessPal.

    Start tracking how much you're eating and how many calories you're actually consuming. Focus on calories to start. Later start focusing on optimizing your diet for protein to gain muscle, etc.

    I'm on a cut right now. "Cheats" that help me:
    • Intermittent fasting - look it up; it helps you be less hungry and has huge benefits
    • Chipotle/Other "healthy" fast food - eating low calorie foods is tough for me because I never have the time to cook something that tastes good, so I outsource that process
    • Halo Top Ice Cream - look it up
    • Protein - staves off hunger
    • Caffeine cycles - three weeks of caffeine, one week off - stimulants help you be less hungry; cycle to prevent tolerance building
    • Working out - I find it easier to diet if I do some sort of lifting same time so that I'm motivated to get results
    Read this blog: https://leangains.com/.

    Watch all of these videos: Jeremy Ethier

    Both are backed by scientific study and not bullshit.
     
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  10. AgainstAllOdds
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    Also you're tracking the wrong metric.

    Weight isn't what matters, but body fat %.

    Get a body fat monitor off Amazon and start tracking how much body fat you're burning. I fluctuate daily with around 8-10 lbs of water weight. Weigh in at 203 in the morning. Then 213 post workout.

    Weight is a misleading metric.

    Also make sure you're tracking your calories through MyFitnessPal - at least for the first week. If you don't know how many calories/how nutritious something is that you're eating, then you're not going to make the right decisions.
     
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  11. B. Cole
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    X2 on MyFitnessPal. It will really put into perspective how many calories you eat a day, plus track and deduct excercise, walking, etc.

    What a lot of folks above said - Don’t complicate it, just stay in a caloric deficit. Only thing I would add is keep your fiber up and eat as clean as possible, no dirty carbs and sweets, clean protein/fish, vegetables and healthier carbs. I lost 43 pounds in 4 months doing this. Get the Fiber One gummies or comparable, eat a couple a day. It’s like a snack but keeps your insides moving despite the lack of fat and increased protein.That and enough water helped me a lot.
     
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  12. Baku85
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    Sorry I have not read every post here, but probably I wont repeat anyone here.
    Read about lady called "Ewa Dąbrowska", Im not sure how it is with books in english as she is polish author.
    Anyway idea is damn simple.
    For 6 weeks you eat between 400-800 calories.
    Just fruits and vegetables, from fruits only apples ( plus sometimes little strawberries and smth more but I was eating only apples 1-2 per day it is ok ).
    Idea behind it is that, after few days your body came to inner eating, and starts eating your fat so you don't feel hungry anymore.
    Diet
    Results are damn great, and btw. everyone should do it at least 1 time per year ( next times 2 weeks are perfectly ok, just 1st time 6 weeks ).
    ---- EDIT
    And of course after those 6 weeks, don't be retard like many ppl over internet and start eating healthy. In her books everything is explained.
    Regards
     
  13. J.Sark
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    When I was 16, I was 100 kg. I dropped 30 kg in 6 months on a low fat diet. It was effective, yes, but less than ideal.

    Nowadays, I recommend the paleo / primal approach (high fat, medium protein, low carb). Open your mind and read The Primal Blueprint by Mark Sisson.

    This book will change your life. No more calorie counting, never hungry, you get to eat all types of delicious foods (bacon anyone?) and perform more consistently on your day to day life (no mid-morning weird cravings).

    I do calisthenics 3 times a week and I get to eat as much as I want. Just taking care of a couple of factors will do wonders for your health (I count calories, but just because I acquired the habit previously and I kind of enjoy doing it).

    TL;DR:

    - No gluten. Low carb (no sugar or processed crap whatsoever)

    - Lots of veggies and real food (think about something that you could eat in nature's state without complicated processing)

    - Walk frequently

    - Intermittent Fast once in a while (I like the leangains approach, eating every day within an 8 hour window and fasting for the other 16)

    I was really sceptic when I first heard about this, after I used to believe the complete opposite to be healthy. However the arguments to support this theory are really solid in my humble opinion, and after trying it for a month, there was no turning back for me.

    I would give it a try.
     
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  14. Jessica90
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    Usually our metabolism slows down after 25. This could be a reason. If you are going to the gym and not seeing results maybe you should contact a nutritionist.
     
  15. Curtmantle
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    I did something similar when I lost 36lbs a couple of years ago. I did a blood sugar test and noticed it was quite high (although not quite Type 2 diabetic level) and by coincidence, the Blood Sugar Diet had just been released in the UK.

    This is very similar to a Paleo and Keto diet with low carbs, high protein and lots of vegetables, but you only eat about 800-1000 calories a day. I know this doesn't sound like much, but I'm a 6'2" man and actually felt more energetic than I did before the diet (zero afternoon drowsiness). In terms of exercise, I bought a Fitbit and walked at least 10,000 steps every day, without fail.

    I did this for 8 weeks and stuck to it religiously with no processed or high GI foods at all and no added sugar. Result, I lost 36lbs in 8 weeks and my blood sugar dropped down to normal.

    Losing weight is very personal and a diet is only effective if you can stick to it, but for me, this was the easiest diet I've ever followed and I've stuck to a similar, albeit less strict, diet ever since and only put on a few pounds.

    Robert Lustig's Fat Chance is a good book to read and the book that got me onto the diet was The Blood Sugar Diet by Michael Mosley (UK) which is a short read and low price.

    Good luck to everyone trying to shift some weight.
     
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    Bhanu, are you hungry again within a few hours after you eat? If you are a snacker or crave sweet things, you may be slightly hypoglycemic (which won't show up on medical tests). It's sort of a pre-cursor to diabetes. I am hypoglycemic, and after I figured this out, I eat according to the hypoglycemic diet found at Hypoglycemia.
    After eating sweet things, bread, or rice, I would get very shaky if I didn't eat again soon. There's an assessment on that website from a doctor who has studied it (and lived it) for decades, as well as his grown children, and most of his patients. I recommend his diet for any hypoglycemics (only if his description of hypoglycemic symptoms describe you). The website is for fibromyalgia, but there is a high correlation to that with hypoglycemia. I followed this diet for 2 years without problem, ate a ton of food, lost then maintained a happy weight, and my cholesterol was for the first time in the normal range. Then I moved and took a job where I had to attend catered networking lunches (always with bread/pasta in the main dish!), and gained a lot of weight. I am now back on the hypoglycemic diet and never going back. If you are truly hypoglycemic and you follow this diet, you will feel sick for about 3 days, then you'll feel so much better that you never even want to cheat with sugar/carbs- it's just not worth it. If you aren't hypoglycemic, it would be hard to stay on it (you will need to cook- you can't even use pre-shredded cheese because it has potato starch to keep it from clumping). Restaurants can be difficult, but not impossible. It's similar to Atkins or a Keto diet, but not exactly. Many diabetics have gone on it, and were able to stop taking their medications. Since you've been doing so much effort, I thought it might be worth it for you to look at the symptoms. Hope it helps you or someone else reading!
     
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    100% agree about Ketogenic lifestyle. I do keto and use Cron-O-Meter to track my food intake.

    I subscribe to Thomas DeLauer: Thomas DeLauer

    Dr. Berg: Dr. Eric Berg DC

    Add in HIIT workouts and you have a recipe for success.
     
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    That is the stupidest thing I have ever read about dieting. That big of a caloric deficit is not healthy at all.

    Just because someone wrote a book doesn't mean they know what they are talking about.
     
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    So much text... yet i wanted to drop some bullet points that helped me lose weight.

    - Stop eating / drinking sugar (corn syup, industrial fructose, galactose, glucose, maltose, sucrose).
    - The less processed your food the better. "Quit eating industrial garbage". It matters where you get your energy from!
    - Instead of 3 big meals eat 5-6 small ones.
    - Eat more vegetables and fruits.
    - Eat less animal products (especially eggs, meat and diary).
    - Exercise often with 24-48 hours rest intervals and 8 hours of sleep.

    It's 80% food choices and 20% workout.

    I know most of this sucks, especially if you have food cravings. Start small, improve daily, make it a habbit, succeed.

    Good luck!
     
    Last edited: Jul 25, 2018
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    Drink more water( or cordial) nothing fizzy though. It is amazing how much this can change things and how little you need. I drank one pint of fluid before eating anything. Remember you should be drinking about 8 pints a day. If your not then your eating to get the water, which is a high calorie way of getting.

    Before breakfast, 1 pint of fruit juice, before lunch, 1 pint of tap water, before tea one pint of cordial. Want a pizza? Or a biscuit? Just drink one pint of a good fluid first. Both my sister and myself had great results. I always made sure I got a good breakfast as well(even if the other meals suffered) though all are best. Lots of fluid wait 15 mins then eat your meal/snack. 9/10 I didn't want it anymore. I got some pint glasses from Amazon since it made it easy to track. You can start by just taking your normal amount of fluids out of the pint glass and see how close you are. I was only taking in about 2 of the recommended 8. I never felt thirsty only hungry.
     
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    Start by waking up one hour earlier than you normally wake up. Go for a walk or run or some form of cardio for 30 minutes. This is really for general cardiovascular/heart health. It also burns some calories.

    Go through your refrigerator and cupboard/pantry/cabinets. Throw out any junk food.

    Go to your local grocery store. Shop around the perimeter of the store. This area contains the natural foods; Dairy, meat, produce etc. (Except the Donuts next to the produce. Forget about those. I know I'm a hypocrite always buying produce and donuts/cookies. Goddamn placement next to produce) Eat meat, seafood, vegetables, nuts, seeds and oils. All natural whole-foods. No processed stuff. Ideally you want a protein, vegetable and complex carb(potato, brown rice etc) with each meal. Sorry but no fruit. Yes, they full of micronutrients(vitamins, minerals, phtyonutrients) but they're like candy when it comes to sugar.

    Pick 30 minutes - 2 hour window of the day. Use this time to lift weight or really any sort of resistance exercise. (bodyweight, calisthenics, weights etc) Ask a fellow gym goer for advice they will help you out.

    If you keep consistent with this, you will start seeing results about 3 months. After three months go to your local mall. Ask any female associate to help you out. They are more than willing to give you free style advice because they want to help good looking guys.

    Ask your barber or stylist to style your hair.

    Use meetup.com or google events in your local town/city. Go to these events and meet people.

    Go do some hobbies. Be them creative or social.

    Read books. 52 books in 52 weeks challenge.

    You can meet and talk to women anywhere. Your local coffee shop, bars, grocery stores, etc.
     
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    I have to kindly disagree on this one.

    I'm eating 3-4 servings of fruit every day (1-2 apples, 1 big cup of mixed berries, cherries and raspberries and maybe 1 cup of blueberries) since 4 years and i'm staying lean and even lost a lot of weight.


    View: https://www.youtube.com/watch?v=nU_RkeA88DY


    View: https://www.youtube.com/watch?v=sHEJE6I-Yl4

    It's hard for people to dump all diary, meat, seafood and oil intake (although it would be the best solution) and i totally understand this - but go easy on it. Like "once or twice per weak" (overall) easy.

    If you follow the Checklist of Dr. Michael Greger (and don't have any metabolic disorders - which i don't know if you do) you will succeed. I can say this for sure - because i did.

    View: https://www.youtube.com/watch?v=g0UmVKA-4F8

    Notice how many servings of dairy, meat, oil and fish are in there? Exactly - None.

    If you want to go this route, you will have to supplement B12. Yes, it's necessary! B12 originates from bacterias. Humans don't have enough natural intake, animals don't have enough natural intake - which is why it's supplemented to animals too. Don't make a drama out of it - just skip the "middle-animal". 1.000 IU (international units) of B12 every 2-3 days is more than enough.

    Here is a link to the one's i'm using:
    Jarrow B12

    Best of luck!
     
    Last edited: Jul 29, 2018
  23. MoBrown
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    The questions are all pertinent to the issue and OP should really give his best to answer them. If not here, then to himself. That would be a start.

    Aside from being very individual dependent, proper nutrition is still terra incognita to a large extent. Apart from several well established and proven truths ( like junk food isn't good for you) practically everything else seems prone to trends.

    Add biz interest into the mix and this is what you've got - overall confusion plus more and more people with weight issues of various degrees, some of them doing their best, yet not succeeding.

    Short advice would be:
    1. Learn about macronutrients and calories. Use some of these nutrition tracking apps, they'll teach you a lot in no time. Mine is nutritionix - can't post a link for some reason, but easy to Google.

    2. Customize the heck of your weight loss plan. You need to do No 1 above first to be able to do this properly. Adjust your eating and exercise plan to your daily routine, work around it.

    3. If you are the type who can keep consistently exercising alone, you don't need a gym. Let's face it - it's a massive loss of time (getting ready to go there, getting there and back). Youtube is your friend and for every expensive piece of equipment there's an alternative exercise for the same body part without it. I've lost 35 lbs since NY without any gym and this is not the first time in my 53y old life.

    4. Find a reasonable nutrition plan and customize it. Don't do anything extreme. Apart from good advice like don't forget to drink water and don't eat junk food, we hardly know anything else for sure at this point. Too much contradiction, like I said. Not going to extremes with anything (supplements, macronutrients, exclusion of all groups of food that is not junk) will help you, especially if you aren't rich. In short - eat what you can afford and give preference to seasonal and local. more than one reason for that.

    5. Good luck
     
    Last edited by a moderator: Jul 29, 2018
  24. Timmy1990
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    Timmy1990 Bronze Contributor Read Millionaire Fastlane I've Read UNSCRIPTED FASTLANE INSIDER Speedway Pass

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    hey buddy. I have been working out and living a healthy lifestyle for about 5 years now so i hope i can provide some valuable information for you.

    First of congratulations on making the effort to make a change good work.

    Now i would first ask what is it you do at the gym every day? if its purely walking for 30 -45 minutes i would advice you stop that now and get into a strength training program focusing on COMPOUND LIFTS plenty of information on the internet about this. cardio will burn more calories for the time your at the gym but once your outta the gym thats it no more calories are burning. Strength training helps you retain the muscle you have while eating a calorie deficit and losing weight. Second, it has a much greater level of excess post exercise oxygen consumption than aerobic exercise. to much cardio and you'll not only lose fat but muscle to unfortunately.

    Also diet is about 80% of the game so something might not be right there if your also drinking anything apart from water that is another reason why.

    Maybe provide us with some more information about what you do at the gym and what your diet consists of? how much sleep your getting etc?

    Provide as much information as you can everything.
     
  25. RedBaron
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    RedBaron Contributor FASTLANE INSIDER

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    So ive been cutting weight recently for a tournament, and I came across this diet from an episode on Joe Rogan. I believe the book is called "Fit for Life". The dude on there ran a 100mi race. (Savage) Anyway so I decided to give it a try. It pretty much consists of eating only fruit until noon, and then after that doesnt really matter.

    The results so far: I have had great stable energy throughout the day, No bloating, no headaches.
    and i have lost a bunch of weight. Granted I do workout and train alot, but with this combo I have been shredding lbs.
     

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