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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 02-21-2013, 12:05 PM   #11
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Originally Posted by sleepingdog View Post
Squats cure belly fat.

Squats cure EVERYTHING!
If you can't cure it with squats and fish oil, you can't cure it with anything.


Tracking calories is the way to go. Use one of those crappy calculators online to find out your TDEE (how much you burn daily = BMR + thermic effect of food + calories burned from exercise + calories burned from doing things like walking, cooking, washing), eat 1g of protein per pound of bodyweight, 0.5g of fat per pound of bodyweight, fill the gap with carbs, eat a minimum of 20g of fiber a day, eat your fruits and veggies to get your micronutrients and then just monitor your weight.

As you monitor your weight see if you gain weight or lose weight and see the rate at which this is happening. If you gain weight, reduce calories by 500, if you maintain reduce by 200-300, if you lose too much increase by 100-150 and if you lose 1-2 pounds per week it's perfect, stay where you are!

At the same time the first 2 to 4 weeks are the most confusing weeks. You will probably lose a lot of weight at the beginning = water weight then it may stop then your body will "notice" that you're in fat burning mode and will start to lose the fat.


It's all science and trial and error at the same time.


And don't forget to squat!

Hope this helps!


P.S. These are my opinions.
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Old 02-21-2013, 01:11 PM   #12
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Originally Posted by BigJosh View Post
This is interesting. I've always read/heard that you want to drink liquids(water) to aid in the digestion process.
This would be something I would be interested in experimenting with.
Me too!

I read something recently that said to aid digestion you should drink water before you eat. I don't usually drink much while eating as I shovel like a field hand, but I do drink as I slow down and immediately afterward.

The same article about water consumption said the key times to drink water are a full cup right when you wake up to replenish tissues and help with your blood flow or something like that. Then 30 min before eating and two full cups before going to bed as your sleeping time is when your body fluids are rushing around doing their work.

It sounded kind o hookey, so I just filed it away, but now I'm wondering if there's some truth to stuff like that.

I'll definitly try the no drinking during or for an hour after. That should be easy for me. And I intend to drink a big glass before befor eating too as I've read that a number of plsaces as a good way to cut down on calories as you feel fuller going in to the meal.
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Old 02-21-2013, 02:42 PM   #13
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I'm not familiar with the when to drink water, but I have read that ~80% of people are functioning in a dehydrated state. I have also read that our bodies don't differentiate between hunger and thirst. So, many times when we think we are hungry, we are actually thirsty. We also need to factor in activity levels and diuretics (like caffiene) - the more active you are, &/or the more caffiene you consume, means you need more water.

Another strategy would be to try and minimize drinking your calories (some juices have as much or more sugar than pop). You are better off eating fruit, than drinking juice - that way you get vitamins, hydration, and they help fill you up.

Just my $0.02
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Old 02-21-2013, 04:37 PM   #14
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Quote:
Originally Posted by renroz View Post
Anyone provide e tips for How to Lose Belly Fat ?
There is no miracle cure for belly fat or the other types of body fat the body carries. In addition, dependent upon the calorie numbers and ratio of macros/micros, the body does not discriminate in using muscle and/or fat for its personal needs when some type of deficit is present. I say some type of deficit, because one can not only create a calorie deficit, they also can cause different shortages through glucose depletion, which is another form of deficit adjoined with a calorie deficiency.

How much from muscle or fat depends on genetics (like hormonal balance of the good and the bad, what is eaten in regards to calories and macros, and the stresses/rebuild as provided by weight lifting, exercise, foods eaten, and rest periods), etc. In addition, when fat deposits are taken, it is generally genetically determined, and is taken from general parts of the body. I wish there were away to make the body partition calories from one certain area, but this does not happen.

What one person does to rid the last few pounds, just depends. It depends on the person, and needs to be personally examined.

For example, when a person had a lot of fat to lose, and they kept a dietary log history, they know what worked when the BF was high. And, during the time they lost this BF, if they took the time to study macros (carbohydrates, most notably, but all of them), calorie manipulation specific to their personal situation, they begin to realize that there are many legit ways to manipulate their diet, other than...the straight calorie deficit (of say -500, mod carbs, high Protein, mod fat) diet that worked when their body fat was high.

In addition, if they took the time to study different types of exercise (rep ranges, exercise tension, rest periods, etc), one would also begin to realize that one could manipulate their routine---to fit their manipulated diet for tissue loss.

Another example (personal example). I am not sensitive to carbs, and it simply did not matter what I ate, as long as some type of caloric deficit was present when BF was high. When BF got low, about 9%, things changed. What was happening is the body was turning on and off certain things in my body, my body weight was lower (which changes calorie needs), and my body was not burning calories as efficient.....as it were, when my bf was a higher (more acceptable) range for my body to tolerate. In addition, this also assumes (which was the case), that the rate of loss is also slower as compared to when BF is higher, and is one reason people get frustrated---but the wait and diet manipulation is worth it, if you just keep eye balling what is happening, and educate your path you are wanting to take.

What I did, is focus on liver glucose depletion. I have learned that I do not have to "fully" deplete my approximate stores to get what I want (thank God, trust me on this one). I would set carbohydrates at about 60 to 80g, with high protein, high fat, and associate this with low rest, high rep (to burn more proportion of carbohydrates per working set) 12 to 15, for upper and lower sessions. Though "overly briefed" this is what I did to get current BF of about 7% (actually lower as of yesterday). I am happy where I am at, and now I am on a maintenance diet and weight lifting schedule, thinking on what to do next.

If you need specific help, just give me a yell, and I will see what this old-@ss can do for ya .

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Last edited by Chillen; 02-21-2013 at 04:47 PM.
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Old 02-22-2013, 09:03 AM   #15
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Can you provide a little more detail about yourself? You see, people come in all types of shapes and sizes, genetic dispositions, starting points, with assorted access to exercise equipment, and there is no cookie cutter approach (aside from some dietary basics), and learning this information, will provide how to best to manipulate the dietary and exercise componants.
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Old 02-22-2013, 11:40 AM   #16
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The "dont drink while you eat or 1 hour after" is not something I came up with. I just happenet to strike up a conversation with a guy at a softball game. The conversation came around to me trying to lose weight. He told me he was a weight loss doctor and gave me his name, and offered the advice. I went home, looked him up on the internet and found Dr Robert Marema.....Listed in TIME magazine as the #1 rated weight loss doctor in the United States, and top 3 in the world.

I went to his office to talk with him. I mentioned the article in TIME, he pointed to the wall, and there is was...framed...

Since then I have seen him on documentaries on TV.

So, just a little background on where that came from.

By the way, not only was I able to lose all that weight, but I now eat 3800 - 4000 calories a day, and have not gained any back....except some lean muscle...which is what we are all trying for....
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Old 02-22-2013, 04:05 PM   #17
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HIIT (High Intensity Interval Training) is a good way to start off, if you are eating correctly this will help maintain your muscle mass as you loose the belly fat

1. always remember when dieting your diet is the most important thing
2. Calories in vs Calories out (you should be burning more calories than which your eating)
3. Drink LOTS of water, as you could be retaining water (8 - 10 cups per day)
4. Eat high fiber foods (LOTS of veggies instead of starches)
5. even if times are getting tough try a fat burner (diet must be in check but)

Here is also a good link:
Fat Loss: 3 Tips To Help With Your Belly Fat | Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

Hope the info helps
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