Working out alone in a tiny, converted man-cave, a 48 year old man drops 30 pounds in 18 weeks to prove that he shouldn't have let his ass get that big in the first place. For those who are interested. here's the basics of my diet and training:
I trained 6 days a week - 3 days cardio, 3 days weights. The cardio covered running, cycling, rowing, x-trainer & boxing, starting easy and rising in intensity throughout the program. I tried to keep the weights as balanced as possible, but didn't go too heavy. This was partly because I don't want to bulk up any more and partly because I have to be very careful of health and safety training on my own. The exercises varied from bicep curls, shoulder flares and bench press to chin ups, dumbbell shrugs and tricep extensions.
Diet was pretty standard and balanced, but with the following rules. No bread, no desserts, no snacks like crisps (potato chips) etc., 6 meals a day but no big ones and no alcohol. I kept strictly to that for 6 days a week and the 7th day was a free day when I could eat anything.
A typical day is as follows. Meal 1 (7am) Bowl of cereal with zero fat yoghurt. Meal 2 (10am) Small snack, the size of an energy bar, and an apple. Meal 3 (Noon) Small salad dominated by protein. Meal 4 (3pm) Small snack, size of an energy bar (usually a banana). Meal 5 (6pm-ish)
Main meal. Good quality stuff with good protein (salmon etc), vegetables etc. Not too many carbs. Meal 6 (No later than 8) My wife has a Nutribullet now, so we have a fruit smoothie. Golden rule is never eat yourself full and NEVER go to bed on a full stomach.
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How to Lose Fat Fast
The most effective way for how to lose fat fast is not complicated. Here's what it takes to get a leaner, fitter body.
The first thing you have to realize when it comes to losing fat is that fat loss is not the same as weight loss. It's actually pretty easy to lose a lot of weight quickly - just go on a very low calorie diet. The problem is, very low calorie diets cause you to lose primarily water and muscle, not body fat. This is because our bodies are genetically programmed to defend against starvation. So when calories are drastically reduced, the body will slow down metabolism, start using muscle for energy, and start holding on to its fat stores. This why someone who has lost weight by drastically reducing calories will look soft and weak - they've lost mainly water and muscle and still have a high percentage of body fat.
So now that you realize very low calorie diets are not the way to lose fat, what is the best way to lose fat?
The best way to lose fat is by following an effective fat burning program that involves creating a calorie deficit using a combination of fat burning nutrition and exercise (both aerobic exercise and weight training). Body fat is stored energy, and to get rid of it you have to burn more energy (calories) than you consume.
Fat burning nutrition involves cutting back on calories, not drastically reducing them. It involves following a healthy eating plan that creates a calorie deficit without starvation. Fat burning nutrition is also a personalized way of eating that's based on you as an individual - your genetics, your body type, your metabolism - and what mix of protein, carbohydrate and fat works best for you. Fat burning nutrition is not a temporary way of eating like a diet is, it's a permanent way of eating you can continue to follow even after you lose body fat.
With regard to exercise, both aerobic exercise and weight training are equally important when it comes to losing fat. Aerobic exercise burns calories. Weight training builds lean muscle mass. The more lean muscle mass you have the higher your metabolism will be, and a higher metabolism will cause your body to burn more calories 24/7.
And for any of you ladies reading this, don't be worried that if you start lifting weights you're going to build big, bulky muscles. Women don't have enough of the hormone testosterone (a key hormone for building muscle) to develop big, bulky muscles. Weight lifting will give you a strong, firm, toned body, not a big, bulky body.
When you combine fat burning nutrition with aerobic exercise and weight training, each one complements and enhances the others, resulting in maximum fat loss in a healthy and safe way.
So now that you know what the best way to lose fat is, how fast should you realistically expect to lose fat?
Your goal should be to lose one to two pounds of fat per week, or no more than 1% of total body weight (i.e., you could aim for three pounds per week if you weigh 300 pounds). This is the recommendation of almost every legitimate and respected dietician, nutritionist, exercise physiologist and personal trainer, as well as exercise organizations such as the American College of Sports Medicine and the American Dietetic Association.
In conclusion, when it comes to how to lose fat fast, the formula is actually pretty simple. If you consistently follow a fat burning program that combines fat burning nutrition, aerobic exercise and weight training, you'll not only lose fat, you'll also improve your overall health and fitness. I have just turned 47 Years Young and I plan on keeping myself always active and full of energy.
I never liked it when I was in my twenties
and met guys in their thirties who told me that, once past the age 30 mark, they were having a hard time keeping fit, that they felt that things were no longer the same, that they pick up weight faster, they run out of breath more easily when they work out, their joints are more painful...etc I promised myself back then and now to never let that mind set condition my thinking, and I was so damn right, I have just turned 47 and I am just getting in the best shape of my life.
I have created this channel for myself and to keep track on my progress, and also to share it with whom ever wants to know how I keep fit, both
mentally and physically. I am working on my photography book "Me Myself and Wahb" and this is, just like an actor does it to be in shape for a movie, my plan is to be in the best shape for my book. I hope you enjoy the journey, and please ask me any question on any topic regarding my training and my nutrition.