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best system for fatloss

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Devil
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2006/07/11 23:06:52 (permalink)
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best system for fatloss

is there a 'best' system for fast loss, i.e HIIT, steady state etc?

Thanks
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    Bill_O
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    RE: best system for fatloss 2006/07/12 11:35:59 (permalink)
    Yes - follow a good varied diet where the total cals are less than your maintenance level by around 500 to start. Roughly around 60% carbs, 25% protein and 15% fats. Try and keep carbs complex, protein sources lean and fats good fats. Drink lots of water. Drop the total cals to suit as your weight goes down.

    Perform a suitable (volume/intensity) weights routine 3 times a week, full body routines probably best as you are aiming to retain muscle.

    The calorie deficit will ensure you lose weight, following a weights routine will ensure that the weight lost is fat as muscle is retained.

    Don speedos, hit the beach.
    #2
    ToxicToffee
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    RE: best system for fatloss 2006/07/12 11:45:56 (permalink)
    60% carbs to lose weight?

    what sort of calorie intake would that involve? (rough guess please)
    #3
    Bill_O
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    RE: best system for fatloss 2006/07/12 13:14:56 (permalink)
    Obviously depends on the persons weight involved, but using me as an example at 14st then start at around 2000, then lower by 50-100 every week or 2 going by results.

    I would say the diet split should be the same whether bulking, cutting or staying put. Just over all cals change. Maybe better ways to do things quickly but this would be best for long term goals, and results that are maintainable.

    We're talking for the average guy here, not the obsessed loon who is always either bulking, cutting, etc. where extreme measures are only short term anyway.
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    gingernut
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    RE: best system for fatloss 2006/07/12 13:27:26 (permalink)
    2000 could be a bit low to start with. I have just come down from 10st6lb to 9st2lb on a diet around 1800kcals - including one cheat/refeed day a week at around 2300kcals. And I am a mere woman whose energy requirement should be less than a guy. It has taken me a while though, but the best fatloss is slow and sustained, if it's too fast you tend to starve then binge and put it all back on!
    #5
    Bill_O
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    RE: best system for fatloss 2006/07/12 13:30:49 (permalink)
    Refeed day! Man, I bet Berardi made so many female friends with that one! lol

    What kind of training does that include weekly?
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    ToxicToffee
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    RE: best system for fatloss 2006/07/12 14:28:51 (permalink)

    ORIGINAL: Bill_O

    Obviously depends on the persons weight involved, but using me as an example at 14st then start at around 2000, then lower by 50-100 every week or 2 going by results.

    I would say the diet split should be the same whether bulking, cutting or staying put. Just over all cals change. Maybe better ways to do things quickly but this would be best for long term goals, and results that are maintainable.

    We're talking for the average guy here, not the obsessed loon who is always either bulking, cutting, etc. where extreme measures are only short term anyway.


    who says he is the average guy
    so at 14 stone 125g of protein is enough a day? when in a calorie deficit?
    ratios mean nothing mate, nothing at all.

    man who works on building site for 10 hours a day has same calorie intake and split of sedentry office worker when cutting?

    #7
    gingernut
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    RE: best system for fatloss 2006/07/12 15:15:07 (permalink)
    I decided on the refeeds myself - call it a cheat day if you like. Just kicks my metabolism up and stops me going crazy from the dieting.
    #8
    Bill_O
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    RE: best system for fatloss 2006/07/12 15:30:31 (permalink)
    I know what you're saying, that's why the starting point should be person/activity level specific. Once you know where you are to remain at a weight you drop cals to begin the fat loss. Just as on a bulk you would start at a point then add cals until weight started going on. Yes that protein quantity is fine for muscle retention for a 14st guy.

    On top of what they do daily they only really need the weights and the diet. No supps, no fat burners, no magic HIIT or steady state cardio at x% of your hair length or all that guff.

    The fat loss method is simple, just requires will power. Treadmills, CLA, fat burners, uppers, downers, inners and outers is just going to lose money, not fat.

    Eating sh*t makes you fat. Not eating sh*t and throwing iron about makes you lean. All the rest is fitness industry nonsense to make money.

    People have been muscular and lean longer than protein shakes and treadmills have been around, there's nothing clever here. No "shocking" or "tricking" your body required.
    #9
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