Quake3World

Post by **SplishSplash** » Sat Sep 03, 2005 10:01 am

What would you recommend to reduce body fat?

I have built up 'some' muscle, but especially my abs are hidden under a 1-2 cm layer of fat. How can I get rid of that?

Post by **raw** » Sat Sep 03, 2005 10:30 am

Eat lean, abstain from fatty, greasy foods, and do alot of cardio. If you're trying to gain muscle to show off some nice abs, pecs, etc... you're going to need to gain weight (muscle) by doing heavy weight training to bulk up in muscle weight, then when you achieve your target weight, then do cardio to lessen the body fat percentage.

People think you can spot tone (ie - lose the fat just on your abs) but your body doesn't work that way. You have to lower your overall body fat percentage to do so because your body determines where it stores fat and every person is different.

Post by **Don Carlos** » Sat Sep 03, 2005 10:34 am

go go raw

Post by **raw** » Sat Sep 03, 2005 10:38 am

:lub:

Post by **mik0rs** » Sat Sep 03, 2005 11:04 am

raw won this thread.

Post by **Pauly** » Sat Sep 03, 2005 11:18 am

SplishSplash wrote:What would you recommend to reduce body fat?

Stop eating you fat cunt

Post by **raw** » Sat Sep 03, 2005 11:24 am

Post by **raw** » Sat Sep 03, 2005 11:25 am

I'm eating an egg-white omlette right now for breakfast.

Post by **Don Carlos** » Sat Sep 03, 2005 11:48 am

I just had
3 sausages
2 bacon
1 fried egg
beans

*slurp*

Post by **raw** » Sat Sep 03, 2005 11:50 am

I just had a sausage, cheese, and olive egg white omlette with a toasted english muffin and some orange juice with my regular multi-vitamins chased down with my daily protien shake.

Post by **Don Carlos** » Sat Sep 03, 2005 11:50 am

la de fucking da

Post by **raw** » Sat Sep 03, 2005 11:51 am

Post by **tnf** » Sat Sep 03, 2005 3:02 pm

yea what raw said.

5-6 small meals throughout the day, but keeping your overall caloric intake relatively low fat, low processed sugards, and moderate to high protein.

cardio doesn't have to mean brutal running, sprints, etc, either...

low to moderate intensity cardio will burn fat..30 mins a day walking, riding an exercise bike, etc.

Post by **[xeno]Julios** » Sat Sep 03, 2005 4:17 pm

High Intensity Interval Training

Good intro:

http://www.musclemedia.com/training/hiit.asp

Here is a study on the issue:

http://etd-submit.etsu.edu/etd/theses/a ... ng0417.pdf

Post by **Zyte** » Mon Sep 05, 2005 4:02 pm

Julios is right, but its hard as hell.

Post by **tnf** » Mon Sep 05, 2005 4:03 pm

you don't *need* to do HIIT to get lean. It is useful, but there are other ways to do it.

Post by **Zyte** » Mon Sep 05, 2005 4:23 pm

It prolly differs per person what does the job best. I kinda had the same problem like Splishsplash, and during that period of time i was used to run about 25 min per day at low-intensity.
I picked up HIIT about 2 months ago when Julios linked to it at another sports thread. I had to work for it but my abs can be seen better.

Self improvement is masturbation btw :icon25:

Post by **tnf** » Mon Sep 05, 2005 4:37 pm

There is always some individual variation when it comes to training and what works best - that's why I always tell people they have to be aware of their body and how it is responding so training programs can be modified accordingly.

And I don't want to sound as if I am saying HIIT is not good - it is, its very effective. But if the idea of high intensity sprints isn't for you, it is still possible to lean out with lower intensity cardio, provided you are doing other things right.

There are varying opinions as to which is better for burning fat in some cases. Low intensity training will burn calories from fat preferentially, but a lower total number of calories will be burned over a given amount of time.

tnf

tnf

Re: tnf