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LOL. Yep, 1200-1500 as a cutting program. Im 6' 1" and right now on a maintenance program since Im at my desired weight/fitness level at 181 pounds.
With this program and the first thing in the morning steady state cardio (with last bit at HIIT) I am 100% guaranteed to significantly reduce my body fat %. I still workout with weights during this time, but only 2-3 days per week of whole body super heavy work.
You know thats a crash diet right? Men are not suppose to drop below 1500. How are you getting in enough protein on 1200 cals for your weight/activity level?
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I break up my cardio with my strength training. So I really don't do steady state. I go for 10 minutes on the bike and then do strength training things and then back to the bike for another 10. I usually add in an addition 10-15 minutes here or there. I always change what I do though.
When I was focused on shedding fat I ate my BMR calories and "lower carb" (just not high carb but not "low" carb) with HIIT style on the bike. I think if you really want to shed fat that is the way to go without damaging your metabolism or cutting out nutrients.
You know thats a crash diet right? Men are not suppose to drop below 1500. How are you getting in enough protein on 1200 cals for your weight/activity level?
Its a cutting diet. One that is only done for 2-3 weeks maximum. I dont do "crash" diets.
You know thats a crash diet right? Men are not suppose to drop below 1500. How are you getting in enough protein on 1200 cals for your weight/activity level?
It depends on your lean body mass and how active you are. I'm not a big guy. I workout, but don't have a lot of muscle on me and I have a small frame. I also have a desk job. Outside of my workouts, I don't get much in the way of physical activity. Both of these give me a much lower BMR than the average male.
Its a cutting diet. One that is only done for 2-3 weeks maximum. I dont do "crash" diets.
Oooh you are pushing it with that 3 weekers
Yes, its ok if its only for two weeks. What do you eat for protein on those days?
Or do you just make up for it later and not worry about it?
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DC - Im small too & F, but my bmr did not drop to 1200ish until I hit 120's
I did not see the same poundage loss. But I lost more inches per pound that way. So if you feel gooey for your size its worth a go if you want to experiment.
I selected weight training because it's the thing I added a few years ago which made a big difference. That said, all four options are a regular part of my life. 5 times a week I am on my bike for 30 minutes first thing in the morning. Then I get another 30 minutes at the end of the day. I do hard intervals in the gym a few times a week, and I work with weights a few times a week.
Weight training - free weights in particular - gets the most credit for burning fat for me.
I think that everyone needs to start at a different level of difficulty, but here's what I think works the best, not for JUST fat-burning, but for getting fit while burning fat:
1. Varying types of cardio in the mornings before you eat (fast runs/cycling, slow runs/cycling, long runs/cycling, short runs/cycling, etc). Lots of water and no food (preferably) prior to the workout. If you can't go without food, eat something high in fiber, low in fat, at least moderate in protein, and low in calories. NOTHING heavy!
2. Do some light weight strengthening after the cardio for 20 mins or so. High reps, low weight. This will complement your higher rate of fat-burning and you will feel better ultimately.
2. Eating something after you workout, fairly soon afterward. Again, see above for the kinds of things to eat, but this meal should be moderate to small in size.
3. Eat a small, low-fat snack (fruit, granola, etc.) before lunch.
4. Eat lunch. Good foods as much as possible, and not too many calories (approx. 500 - 600 calories).
5. Eat a small, low-fat snack (fruit, granola, etc.) after lunch.
6. Eat a good dinner, again, not too many calories, fairly good food.
7. I'm not opposed to a snack before bed, as long as it's not huge and it's not terrible food. You choose.
Do NOT go below 1400 - 1600 calories. The more frequently you eat, the more your body will burn fat (your body will burn it because it seems food-intake). If you eat too little or too infrequently, fat will stop burning. Keep it going all day.
I would eat like this at least every day of the week, and the weekends if you can. I would workout at least 3 days a week if you can. You will see a lot of fat loss, but you will gain a little bit of muscle (not a lot, just a little to firm things up) which will offset your overall weight-loss. It's all about balance. Be consistent, but don't let your diet or your routine run you down. Cheat on occasion, workout doing things you enjoy, and focus more on your belt-size than the scale. Good luck!
I think that everyone needs to start at a different level of difficulty, but here's what I think works the best, not for JUST fat-burning, but for getting fit while burning fat:
1. Varying types of cardio in the mornings before you eat (fast runs/cycling, slow runs/cycling, long runs/cycling, short runs/cycling, etc). Lots of water and no food (preferably) prior to the workout. If you can't go without food, eat something high in fiber, low in fat, at least moderate in protein, and low in calories. NOTHING heavy!
2. Do some light weight strengthening after the cardio for 20 mins or so. High reps, low weight. This will complement your higher rate of fat-burning and you will feel better ultimately.
2. Eating something after you workout, fairly soon afterward. Again, see above for the kinds of things to eat, but this meal should be moderate to small in size.
3. Eat a small, low-fat snack (fruit, granola, etc.) before lunch.
4. Eat lunch. Good foods as much as possible, and not too many calories (approx. 500 - 600 calories).
5. Eat a small, low-fat snack (fruit, granola, etc.) after lunch.
6. Eat a good dinner, again, not too many calories, fairly good food.
7. I'm not opposed to a snack before bed, as long as it's not huge and it's not terrible food. You choose.
Do NOT go below 1400 - 1600 calories. The more frequently you eat, the more your body will burn fat (your body will burn it because it seems food-intake). If you eat too little or too infrequently, fat will stop burning. Keep it going all day.
I would eat like this at least every day of the week, and the weekends if you can. I would workout at least 3 days a week if you can. You will see a lot of fat loss, but you will gain a little bit of muscle (not a lot, just a little to firm things up) which will offset your overall weight-loss. It's all about balance. Be consistent, but don't let your diet or your routine run you down. Cheat on occasion, workout doing things you enjoy, and focus more on your belt-size than the scale. Good luck!
He's not trying to lose weight, he's looking for personal tales.
He's not trying to lose weight, he's looking for personal tales.
Oops, I misread. However, that is what I did :-) 4 years ago and now boxing, running races, cycling in races, etc. Sorry everyone.
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