fat loss questions

[romiel]

hi there.
it has been long time since i posted here, but i keep checking the forum at daily bases

i need help losing fat
i read the posts so i have a general understanding
but need answers for some questions

i am 69kg weight, 172 cm height
i am skinny kinda

lets start with problems so i have an idea.

i live in middle east, guys dont cook here, we eat what mothers cook
so eating 6 healthy meals is kinda hard. maybe 4-5 is easier.
mostly 3 meals a day, if i add snacks it is hard to add anything needs to be cooked
snacks can be something like tuna, hamburger, chicken burger.
things that are easy to make.

also i do not use any supplements, not even protein powder/bars and that is out of question
rice/bread is 2 main things at every meal here
it is easy to stop eating rice, and just eat chicken/meat without it
but how can you eat dairy products/egg/tuna and some other things without bread?

talking too much hehe
so lets get in the point
i am getting married in 13 weeks, and if you know about the culture here
you would know that day is a special day
and i want to look best
i have some fat to get rid off around and around the butt

do i have to do a specific workout for fat loss?
do i have to do cardio? if yes then what kind?
what kind of foods i have to eat that are easy to make/find?

also friend offered me a copy of CTs workout "get jacked fast"
is that any good?
thanks for help in advance^^

[cassiegose]

Hi there,

Congrats on the upcoming marriage! Very exciting!

As for your diet... I would definitely stay away from the white rice and white bread. Brown/wild rice and whole wheat bread isn't bad but you should try to stay away from the processed stuff.

If you absolutely can't eat 6 meals a day, I would go for 5 minimum. Why do guys not cook? (Just curious.) Is it offensive to the women or something? I'm sorry I'm not familiar with your culture... just trying to learn a little here.

Also, why is protein powder out of the question?

You don't necessarily need to cut out ALL bread... just ALL white bread. Are you able to switch to whole wheat bread? Even after switching to whole wheat I would definitely cut back... eating bread at every meal is unnecessary (unless youre an endurance athlete or something). You would eat the dairy products, eggs, tuna, and other things plain... without bread. For instance, simply boil the eggs and eat a whole one with 3 eggwhites (simply boil the eggs and toss the yolks) or grill up some fish and eat it without the bread. You could replace the rice and bread with fruit (before lunch) and veggies (after lunch) to help fill you up and add in some vitamins, nutrients, and fiber. You should also really try to eat every 3 hours or so and have a lean protein with every meal to keep your metabolism revved.

For fat loss... have you tried weight training? Weight training is great for fat loss as it helps you build muscle... which speeds up the metabolism thus helping you burn naturally burn more calories. You might do a total body weight training routine 3 days a week to start building some muscle. High intensity cardio works great for burning fat also. This can be done running where you simply jog/walk for a minute then sprint for a minute, then jog/walk for a minute, sprint... and so on for 20-30 minutes or it can be done on a bike, elliptical, stairstepper.... I also really like running stairs where I sprint up the stairs then jog back down.

For foods... go for things like: eggwhites/eggs, lean chicken, lean turkey, lean red meat, low fat/fat free cheese, soy, beans, whole wheat bread/couscous/pasta, brown rice, quinoa, oatmeal, barley, sweet potatoes, high fiber/whole grain cereals, low carb whole wheat tortillas, brocolli, cauliflower, spinach, peppers, mushrooms, cucumbers, zucchini, squash, carrots, apples, berries, bananas, citrus, nuts, avacados, olive oil... Could you simply talk to your mother and let her know that you're trying to tone up and get more fit for the wedding and see if she will help by cooking healthier meals?

Hope this helps.

Cassie

[romiel]

thanks a lot cassie
that was helpful post ^^

i started plan from yesterday
i got the workout/diet plan from a friend
it is for the couch named cristian thib i think

the workout is crazy lol
i am following the plan, eating 6 times a day
getting used to eat veggies and stoped eating rice/pasta/bread/donuts/cakes/chocolate etc

only concern is the plan says to take supplments like protein shakes
surge, and some recovery drinks
it does not says if it is a must to use or not
so i am not sure if it will work w/o supplements

i will keep doing it, and see myself i guess^^

thanks again cassie

[RK19]

as long as you at least get your protein shake in after a workout youll be fine.

[swanso5]

a protein shake after training would be best but if not some flavoured milk will do...if you have to have pasta, rice or bread also have it after training

or try this:

www.uponlinetraining.com

[romiel]

ok i found where i can buy protein powder for shakes

but brother who is a pharmacist keeps telling me it is better to use natural food over shakes so i am not sure

for the training friend bought that "get jacked fast" ebook
writen by CTs and gave me a hard copy of it

i will keep following the plan for 3-4 weeks and see if i made any diffrence

[cassiegose]

Hi there,

Your brother is correct, you definitely want to choose solid/natural foods as much as possible. However, after lifting a liquid form of protein is best as it gets the protein to your muscles the fastest which helps with muscle repair and growth. All other meals, try to stick to solid forms of protein unless you absolutely dont have access to solid protein. If you don't have access to solid protein, go for the protein powder as it is better than nothing at all.

Cassie

[suraj]

Hi

I've been training for a month now. I'm 24 yrs old weigh 111 kilo's and height is about 6ft 1 inches. I do cardio everyday for an hour at least and i weight train everyday with different muscle groups with one days rest a week. goal is to lose around 3.5 stones 22-25kg in four months.

diet consists of, porridge in the morning with a banana, for lunch i would have tuna and plenty of salad, sometimes with a slice of bread. a couple of hours after lunch i would have two more fruits and then i would go hit the gym. After the gym i eat lean meat with salad or veg. sometimes to add to this i would have a couple of spoons of cottage cheese. During the whole day i would prabably drink around 3-4 litres of water.

what i need to know is -

- should i take protein shakes if so how would it help?
- what else can i do to lose weight?
- should i change training regime?
- is there anything else i can add to diet?

help me please thankyou

[Boss Man]

Yes, change your training regime. You don't need 1hr cardio a day with weights. Simply cut back to about 30 minutes, 2- 3x a week, doing things like Interval for example.

If you take shakes, do it after workouts and possibly half a scoop with your Breakfast, if you find it a bit fiddly getting Protein.

[swanso5]

1 - yes, it will...straight after wt training
2 - not set such a lofty and possibly unattainable goal...5 - 8kgs a month for 4 mths is near impossible but hey, prove me wrong please
3 - yes, quality over quantity...full body workouts 3/week and sprints 2/week with an easy cardio session 1/week..something like that
4 - at least 5 decent meals a day which is easy with 7 being about the best number generally
5 - click on below

www.uponlinetraining.com

[suraj]

thanks guys, but what is inteval training?

[Boss Man]

It's where you set something like an Exercise Bike up, and the level or intensity fluctuates, so that Heart rate fluctuates on a regular basis, like every 5, 10, 15+ seconds, depending on how long you set it up for.

It's a good thing potentially, as the body cannot adapt to it very easily, maintaining efficacy in the long-term.

[WednesdayGirl]

The Indian culture is such an interesting one to me!!! The ceremony will be a beautiful one, no doubt.

I wanted to post a response to your question about how to lose weight fast before an upcoming wedding. As you say, it's impt. to most of us to look our best on that "big day."

If you want...you can read piece...(I write alot..lol) it is entitled, "How to Lose 20 Pounds - Before Your Wedding Day". I think it might have some great tips that will help you on your goal of shedding a few pounds.

Best to stay healthy and fit. I wish you the best of luck and love.

Jamie

Here is the wedding article below:
http://www.ehow.com/how_4892052_lose-po ... g-day.html

[romiel]

i know this should be posted in nutrition forum
but didnt wanted to start new thread

i heard that fish oil capsules are good for the omega 3 in it
the only type i found was "cod liver oil"

is that good?
which type is better?
and how many caps should i eat per day?

thanks

[Boss Man]

Cod Liver Oil is perfectly fine.

You should take one Capsule of Omega 3 per day at least, if you're going ot use such things, though more can be taken. However be aware that obviously taking more means buying it more often, and whilst that might not be an issue, you can get the omega 3 from other ways.

Omega 3 does come in the form of Alpha Linolenic Acid, found in Flax, Omega Eggs, (chickens fed Flax), Avocado, Nuts especially Walnuts, Seeds, Oils, possibly Peanuts, and Soy, all major providers.

The main difference is the ALA eventually becomes EPA and DHA, though the conversion is not clean, so expect a little wasteage, but apart from that, you can take the CLO capsules yes, just factor in the increased cost per year, in accordance with higher doses than 1 cap a day, as one cap a day would give benefit.