How to cut down body fat% FAST

[fixation]

These are the golden 10 rules.... If you can follow these you will lose it faster than you ever thought possible. I can't tell you how much this guide has helped me out, and it just goes to show that vegetarianism is usually the road to the DREADED skinny-fat bodytype.

http://www.bodybuilding.com/fun/10_fat_loss_secrets.htm

[BAD]

Thanks Fixation, I have been using this website for a while but missed that article. Excellent information. I am trying to get down to sub 10% body fat but currently stuck at 14% despite loads of excersise!

[Sincerelee]

Thanks! Bookmarked.

[Dream]

Thanks for posting this article.

Things I found interesting

1. Eating 5-6 meals per day will lead to over eating for 99% of people, and weight gain as a result. Not to mention, this is a major hassle for most people.

FYI, eating more meals a day will not make the difference in your physique, sorry to burst anyones bubble.

2. Protein is great for you, but this article pushes it to help sell supplements on the site.

FYI, eating cans of tuna at every meal will not produce the body in the picture.

5. Intensity is everything, that cant be stressed enough for building muscle and burning fat.

6. Stay far away from aerobics, far far away. If you really must do something like that, do it in an HIIT fashion, which should only result in a total of a few mins of maximum intensity exercise.

7. Do not take caffine pills. Seriously what is this crap? The only thing that will burn lots of fat for EVERYONE is muscular hypertrophy. Eating a zillion meals a day and taking caffine pills has diddly shit to do with actually losing body fat.

8. Drink colder water when possible.

9. Get your calcium from nuts/veggies/seeds. Dairy sucks the big one, and pills are even worse (but hey whats to be expected from bodybuilding.com).

[Sincerelee]

1. Eating 5-6 meals per day will lead to over eating for 99% of people, and weight gain as a result. Not to mention, this is a major hassle for most people.

According to Titan, the body builder from American Gladiator, and 3 time world champion body builder, six smaller meals every three hours keeps your body in digestion mode, so it burns calories and ups your metabolism.

He piointed out to not eat huge meals of 1500 calories each time, but to make them smaller portioned, 300 calorie meals. He also pointed out that a regular woman, 120 pounds (55kg) needs 2000 calories a day.

Yes, you can limit your calories to 300 per meal. I do it all the time. Making myself eat every three hours is quite a bother, though.

[k1-0]

Thanks for posting this article.

Things I found interesting

1. Eating 5-6 meals per day will lead to over eating for 99% of people, and weight gain as a result. Not to mention, this is a major hassle for most people.

FYI, eating more meals a day will not make the difference in your physique, sorry to burst anyones bubble.

2. Protein is great for you, but this article pushes it to help sell supplements on the site.

FYI, eating cans of tuna at every meal will not produce the body in the picture.

5. Intensity is everything, that cant be stressed enough for building muscle and burning fat.

6. Stay far away from aerobics, far far away. If you really must do something like that, do it in an HIIT fashion, which should only result in a total of a few mins of maximum intensity exercise.

7. Do not take caffine pills. Seriously what is this crap? The only thing that will burn lots of fat for EVERYONE is muscular hypertrophy. Eating a zillion meals a day and taking caffine pills has diddly shit to do with actually losing body fat.

8. Drink colder water when possible.

9. Get your calcium from nuts/veggies/seeds. Dairy sucks the big one, and pills are even worse (but hey whats to be expected from bodybuilding.com).

I disagree with some of your points.

1) Eating more frequently both keeps a more steady supply of amino acids in the bloodstream as well as keeps the metabolism higher. So even if three large meals have the same macronutrient breakdown and caloric content of six smaller meals, the six smaller meals is a better option because the body will have six protein "shots" compared to three large ones (which will not all be utilized btw) and the body will have burnt more total calories throughout the day because of a consistantly higher metabolism.

2) I guarantee all of the men in the posted pictures eat AT LEAST one gram of protein per pound of body weight, tuna included.

6) I agree that HIIT is a better option for fat loss than steady-state aerobics, but at the same time I feel aerobics get a bad rap. Many a bodybuilder have gone both ways.

The thing about this article that I don't like is the recommendation to train in the morning on an empty stomach! Yeah you might burn extra fat, but would be wasting away your muscle at the same time (which in turn would slow your metabolism). In the long run this is very counter-productive in my opinion.

[Dream]

Yeah you might burn extra fat, but would be wasting away your muscle at the same time (which in turn would slow your metabolism). In the long run this is very counter-productive in my opinion.

Exactly

Ive dropped my bodyfat a full 2% in the past 3 months doing next to ZERO "cardio" and only strength training (and a very limited amount at that).

[Ricky Fitts]

that link is pro!

[player21]

these bodybuilders that tell you to eat all this protein are on steroids. they are liars. They need more protein because the have an unnatural amount of muscle from steroids. here is a great site to check your body fat % and everything else you need to know: http://www.scientificpsychic.com/fitness/diet.html

[Lenny Kramitz]

It's not a bad article, although anyone who has been in the iron game for a few years could probably recite the principles by heart since it was pretty much information that's common knowledge in the gym.

I think non-competitive bodybuilders put way too much emphasis on bodyfat levels. I mean look at the average guy walking around Costco around 30% bodyfat (I'm being generous). So if you're at 14%, then you're heads and shoulders above most of the population.

[musicmad]

[QUOTE=k1-0;134992

The thing about this article that I don't like is the recommendation to train in the morning on an empty stomach! Yeah you might burn extra fat, but would be wasting away your muscle at the same time (which in turn would slow your metabolism). In the long run this is very counter-productive in my opinion.[/QUOTE]

I think its best to train on a empty stomach food wise, but to have just some protein beforehand

[VelvetSky]

I found this article quite helpful:

http://ezinearticles.com/?Best-Way-to-Lose-Fat-Or-How-to-Lose-Belly-Fat-Fast&id=1546235

in the end, its all about the discipline - if you can motivate yourself to to this stuff regularly, you will succeed.

[worshiper]

The way which I want to suggest for cut fat is daily morning exercises,yoga and taking black tea and green tea daily.This makes it an ideal drink for those who are looking to lose weight, or who exercise regularly.

[Sierra Hotel]

Thanks for posting this article.

Things I found interesting

1. Eating 5-6 meals per day will lead to over eating for 99% of people, and weight gain as a result. Not to mention, this is a major hassle for most people.

FYI, eating more meals a day will not make the difference in your physique, sorry to burst anyones bubble.

2. Protein is great for you, but this article pushes it to help sell supplements on the site.

FYI, eating cans of tuna at every meal will not produce the body in the picture.

5. Intensity is everything, that cant be stressed enough for building muscle and burning fat.

6. Stay far away from aerobics, far far away. If you really must do something like that, do it in an HIIT fashion, which should only result in a total of a few mins of maximum intensity exercise.

7. Do not take caffine pills. Seriously what is this crap? The only thing that will burn lots of fat for EVERYONE is muscular hypertrophy. Eating a zillion meals a day and taking caffine pills has diddly shit to do with actually losing body fat.

8. Drink colder water when possible.

9. Get your calcium from nuts/veggies/seeds. Dairy sucks the big one, and pills are even worse (but hey whats to be expected from bodybuilding.com).


I agree with you totally about cold water and HIIT. I have found though, that eating every 3 hours has helped me a million times more than when I followed the Warrior Diet(you can Google it). And Cans of Tuna in water, by itself, is one of the best protein sources you can find. One can has only 100 calories and 22 grams of Protein!

[VerbalIntercourse]

if you wanna loose weight the solution is simple.. you just need discipline and work ethic to stick to it.

Jog > Sauna > Weights
Jog > Sauna > Weights
Jog > Sauna > Weights
Jog > Sauna > Weights

Just rinse and repeat.. like a robot.. dont even worry about seeing results..

Just Set goals for the distance your jogging and the weight your lifting and make sure your constantly improving..

If you make this a routine... 5 days a week.. you can eat w.e. you want really.. nothings gonna make u fat... But you can follow a "clean" diet if you want quicker results.. which I do recommend.

My challenge to Anyone who thinks their up to this is to just make it to 3 miles...

once you can do 3 miles it opens up doors for you.. after I did 3 miles I soon made it to 6...

I never used the sauna but I'm saying to because I wish I did.. The sauna increases your metabolism, and speeds up your progress alottttttttttttt..

weight loss is about calorie deficit.. The average man needs 2000 calories a day if he lives a reasonably active life... Any calories that dont get used are stored as fat.. the calories u need that u dont have from eating, get taken from fat stores... If Your calories are around 1500 your body is automatically ready to take from your fat stores.. For every mile you jog, u burn about 100 calories... so if your intake is 1500, but u burn 3-400 calories with cardio, your total calories are like 1100.. every 3500 calories is 1 pound of fat... your deficit is 900 calories... if you do that 5 days thats 4000 calories... Over a pound a week.. not including calories burned in the sauna.. which can be from 500-1000 per half hour..

you could actually burn like 2-3 pounds a week depending on how hardcore you are when u do it.. Just make sure your protien intake is high enough to keep you from loosing muscle weight...

[Divergence]

Hey there,

Wondering what kinda time between your jog/sauna/weights sessions, or is it straight from one to the other?

Also, as a student studying exercise science at university I can tell you that sauna as a means of weight loss is kinda ridiculous, some clever marketers misinterpreted the energy loss via sweat evaporation as being the same as burning calories from food when this is not the case.

The energy (heat) loss is purely heat energy that you have gained from sitting in the sauna, you will see rapid drops in weight true but this will all be fluid loss from sweating (the reason I sauna to make weight for fights.)

Hope this clears some things up...
Regards
-D


PS, forgot to mention that dehydrating via sauna can make your skin tighten temporarily, some bodybuilders use this prior to competition to get a bit of an extra 'cut' look... but this is also why some of them faint on stage lol

[Czech]

VerbalIntercourse is on the right track. As soon as I started dieting, I began getting that ripped look. I lost about 4% bodyfat in two weeks, and have a visible six pack now.

Apart from the David Beckham build I'm sporting now, dieting was the best choice I ever made because it SLIMS DOWN THE FACE. I'm not talking about holocaust victim here, but when you have a slim face with a muscular/toned body, it really emphasizes your physique and overall looks. :)