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Maximize Fat Loss

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#1
How can I do it? I read something about interval training on treadmills? Wanted to ask if someone can tell me exactly how much and how i should excercise/workout in a gym to maximize fat loss? Would be very appreciated, thanks.
 

ab289

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#4
I think cardio is best in losing lbs. 30 mins / day for 5 days.
 
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#8
If you want to do heavy weights, that's fine but then you need to do a lot of sets and very little resting time in between. Low weights, you do a lot of high reps, and low sets. This becomes cardio and then ends up toning/carving your muscles and burning fat.

But the biggest thing to do in maximizing fat loss is eating properly. People drink protein shakes but don't work out enough to use all that protein for muscle building and it ends up being fat. Just watch what you eat. If you want to loose weight, eat the same things a person who weighs much less then you would eat.
 

[N]

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#9
not really, some people stop once they reach their mark. Bodybuilders is a lifetime work.
lol no once you stop you will slowly retrogress unless you stop eating altogether lol.
 
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#10
diet es #1
follow it up with exercises/activities that increases heart rate (cardio)

although it does not directly help weight loss, drink heaps of water to keep your body clean.
 
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#11
^^ Yes so try to incorporate these food groups into your everyday diet:

-lean meats and fish
-a variety of veggies (dark leafy greens, carrots, cabbage, beets etc) and fruits
-lower fat dairy products
-whole wheat breads, cereals, brown rice

As well, try to eat smaller meals in a day, 5-6 vs 3 large meals because it helps boost your energy, decrease appetite and increases your metabolism.

Your diet and along with your exercise routine helps immensely with losing weight and fat!

Instead of using treadmill, I recommend Beach Body Insanity workouts which range between 30min to 1hr because it forces you to perform a range of movements to work on upper and lower body. The pace is very fast the first couple of weeks, but then your body gets used to the routine they supply you.


Good luck Akira!
 
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#12
I would like to thank everybody who took their time and posted here, really appreciate it.When i say that ima work hard, i'll do it.

Hmm got some extra questions,how long/how much should i do weights? How many kg do you think i should go for? (light is recommended right?) and i shouldnt drink protein drinks or?
 
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#13
how long/how much should i do weights? How many kg do you think i should go for? (light is recommended right?) and i shouldnt drink protein drinks or?
1) Probably 1 hour.
2) This is really dependant on your body frame/size...but for lights - not so light then you can pick it up by using 2 fingers. Minimum 8 kg I suppose. For heavy, not so heavy that you can't even do 1 rep but heavy enough to do 5 reps.
3) Protein shake is only there to benefit and maximise your potential (in gaining muscles), I believe it helps and promotes muscle growth but IF you do not work hard enough the protein will be left as fat. ie, do not sit there after drinking the protein shake.
 
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#14
1 hour only lifting weights? Should i workout my whole body? Stomach/Legs/Chest too the same day as im lifting weights? Or another day? or each part everyday for example,Monday:Arms (lifting weights) Tuesday: Legs or just Monday:legs/stomach/chest/arms
 
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#16
1 hour only lifting weights? Should i workout my whole body? Stomach/Legs/Chest too the same day as im lifting weights? Or another day? or each part everyday for example,Monday:Arms (lifting weights) Tuesday: Legs or just Monday:legs/stomach/chest/arms
That is a good approach. That is what i was doing. i do 45min-1hr. I always do 2miles treadmill + 25min on the lift weight.

Eat clean is the Key to lost weight. The best fat loss is from what you eat and 8hr sleep.

You just need to exercise 3-4time a day..
day 1 Chest,
day 2 rest
day 3 Backs,
day 4 Legs + abs
day 5 rest
day 6 Cadio
day 7 Rest

BTW how old are you? weight? height?
 
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#17
That is a good approach. That is what i was doing. i do 45min-1hr. I always do 2miles treadmill + 25min on the lift weight.

Eat clean is the Key to lost weight. The best fat loss is from what you eat and 8hr sleep.

You just need to exercise 3-4time a day..
day 1 Chest,
day 2 rest
day 3 Backs,
day 4 Legs + abs
day 5 rest
day 6 Cadio
day 7 Rest

BTW how old are you? weight? height?
I think you can what AZN told you

But each day before or after the weights you can do like 30 mins of cardio, the results will be even better...all that combine with a good diet, and when i say good diet is not Macdonalds or any fast food, less fried things...ohhh and no beer :p

PD: you can also try eating at least 15 boiled eggs per day, just the egg whites, for the muscles.
 
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#18
You need eat alot of food with proteins, fiber,

Stay away from Trans fat, foods with alot of sugars or sodium. (donut, coffee, juice, etc)

wheat bread ( i recommend Fiber One expensive but it have alot of fiber which a good source for your body)
Cottage Cheese ( l like Breakstone)
Chobani greek yogurt (19protein per serving)
Cereal
milk
Oat meal.

eat 1 serving per day.. example. on the breakfast you can either eat Cereal or Oat meal.

on snack Cottage cheese or Yogurt

After exercise you should drink some Whey + milk.. (lol i always forgot to drink it)
 

Tony

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#19
Eat less.

Calories in (diet) vs calories out (exercise)

Yes really.

Train with heavy weights, not low weights. That doesn't work in general because people pick easy weights to do for 20 reps. Waste of time.
 
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#20
Im a guy, 19 years old almost 180 cm and about 100 kg.

Thanks for all the answers,thank you.

^How much do you consider heavy? and how much is light? how many sets and reps should i do? I want to get muscle but lean, i want smaller arms with some muscles only.

Love cereals no problem with eating that :D.

Whey + milk after training, why is that good?

All i need now is a schedule what and when i should train (appreciate it aznmask)

Is there anything else i SHOULDNT eat except drinking soda,junkfood and candy?
 
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