FATS

[COMMONDO]

can anyone tell what shud i do to loose fat

[Boss Man]

Firstly eat better.

Secondly do a bit of Cardio, but not masses.

Thirdly, do some weights.

To begin with, diet should be the primary focus, so we'd need to know what meals you eat and what times of the day you eat?

[COMMONDO]

I just eat twice a day now.I do ma breakfast when i wake up, then again eat after returning from gym in evening.

[Nokie173]

I just eat twice a day now.I do ma breakfast when i wake up, then again eat after returning from gym in evening.

2 meals will not do it. You need to eat at least every 2.5-3 hrs. This will keep your metabolism going and speeding it up. By only eating 2 meals a day.. That can be counter productive as it can store fat in to your body. So its best to have Breakfast, snakc, lunch, snack, gym (protein shake after) dinner.

[Boss Man]

Also stop most forms of exercising for the mean time. Eating two meals a day, you'd be lucky to be consuming adequate bone nutrition.

Keep execising when you have developed Osteopenia and it wouldn't mattter if you did weights or most forms of Cardio, you'd increase the risk of Fractures, from the stress on Bones, that couldn't tolerate as much as they should be able to.

When you've got the improved diet nailed solid, and stuck to for at least a month, then workout properly. Until then, use a Recumbent Exercise Bike, so you do some exercise, to retain some conditioning you might have gotten, but go for a moderate level for now. Other forms of exercise like Rower and horizontal based Cardio, may be too impacting and an increased risk to Bone health.

Moderate REB Cardio for about 20-30 minutes, 3 x a week, is better than nothing, plus it should keep you mentally fired up, when you know you'll soon be able to use other stuff again, especially being around it often.

[COMMONDO]

But is it just limited to ur diet or is there any particular type of exercise to get rid of these fats. i do abdomianl exercises like crunches but it doesnt affect. i can feel that ma abs muscles hav became strong but the fats are still there.

[COMMONDO]

oh plz im new in all these things so i dont know all these terms like 'osteopenia' so can u plz explain me in an easy way what m i supposed to do in such case
i hav classes in aftanoon so eatin after evry 3 hr seems like impossible to me. and i sleep just for 6 hr. i m scared that if i start eating more than 2 meal then ma workout things will be useless. so how much a person shud eat

[cassiegose]

But is it just limited to ur diet or is there any particular type of exercise to get rid of these fats. i do abdomianl exercises like crunches but it doesnt affect. i can feel that ma abs muscles hav became strong but the fats are still there.

No amount of adominal exercises are going to get rid of the stomach fat. Those ab exercises work the muscles under the fat however losing the fat itself comes with a combination of diet, cardio, and weights.

oh plz im new in all these things so i dont know all these terms like 'osteopenia' so can u plz explain me in an easy way what m i supposed to do in such case
i hav classes in aftanoon so eatin after evry 3 hr seems like impossible to me. and i sleep just for 6 hr. i m scared that if i start eating more than 2 meal then ma workout things will be useless. so how much a person shud eat

If you have classes in the afternoon simply eat before, between, and after classes. You NEED to eat more than only 2 meals a day. Eating only 2 meals a day is most likely only going to make you more overweight. By only eating 2 meals a day you are most likely starving your poor body which is going to make it think that it needs to hold on to every ounce of fat that you have in an effort to survive. Feed the body regular, healthy balanced meals of lean protein, whole grains, fruits, veggie, and healthy fats and your body will then think that you are feeding it in a healthy manner and it will be more likely to let go of the fat its holding. You can encourage the fat loss by weight training which will build muscle which will make your body naturally burn more calories and by cardio.

A person should eat 5 or 6 meals a day starting with the first meal as soon as you wake up and the rest of the meals every 2 to 3 hours.

[COMMONDO]

thnx coz till this moment i was thinking that i can loose fats by decreasing meal. but i dont know sources of these nutrition, protien is present in milk but how much milk shud a person drink. Can i get a schedule sayin which type of food i can eat and at which time.

[pat86323]

and it can be a pain in the neck to fit food into classes believe me i know. Just carry a little lunchbox cooler in your car and keep some little stuff in there. I mostly eat nuts and jerky or leftovers when im at school. But i see no reason that you couldnt carry cheese fruit or whatever as long as it doesnt get too incredibly hot outside. i cant really say much for losing the fat as i havent been at it for very long. But i feel better, have more energy and fatigue much less then i did 2 months ago. The time that i really notice it the most is when i first wake up i used to lay in bed for an hour before i got up, and now when i wake up im antsy to get up and doing something. People keep assuring me that the will go someday.

[COMMONDO]

ya but knowing about what is used to loose weight is good, it makes u feel u r not wasting ur time and u derive courage from it. but u r right u cannot roam around city having fruits and other stuff with u.

[cassiegose]

Diet
Carbs: old fashioned rolled oats, sweet potatoes, barley, kamute, millet, brown rice, air popped popcorn (no butter), whole wheat bread/couscous/tortillas/pita, quinoa, legumes, fruits, veggies
Healthy fats: nuts, nut butter (100% natural only), avocado, flax (seed or oil), fish, olive oil, coconut oil, farm fresh eggs (these are a healthier source of fat than commercially farmed eggs)
Lean proteins: fish, chicken breast, lean red meats (deer, elk, buffalo and lean cuts of beef), lean cuts of pork, low fat dairy (cottage cheese, cheese, quark, greek yogurt, milk), soy/edemame/tofu, lean cuts of turkey (white meat)
For protein shoot for 1 to 1.5 grams of protein per pound of bodyweight. Find total in grams and divide by 6. This is how many grams of protein is needed with each meal. For carbs shoot for 1-1.5 grams per pound of body weight. Eat the rest of calories in healthy (unsaturated) fats.

Daily meal plan:
Meal 1: lean protein, starchy complex carb, healthy fat, fruit
Meal 2: lean protein, fruit, healthy fat
Meal 3: lean protein, starchy complex carb, healthy fat, veggies
Meal 4: lean protein, healthy fat, veggies
Meal 5: lean protein, healthy fat, starchy complex carb, veggies
Meal 6: lean protein, healthy fat, veggies (optional)

So a typical day could look something like this:

Meal 1: 6 eggwhites (or 4 whites and 1 whole egg), old fashioned oats, blue berries, peanut butter
Meal 2: ¾ cup cottage cheese, apple, peanut butter
Meal 3: brown rice, tilapia fillet, side salad with olive oil vinegarette
Meal 4: grilled chicken breast, veggie sticks, almonds
Meal 5: lean beef tacos with whole grain tortillas, onions/tomatoes/lettuce/avocados, fat free cheese
Meal 6: ¾ cup greek yogurt, 1tbs almond butter (mix together and sweeten with stevia)
(You may actually need more food than this depending on your height and weight. This is just a sample that I put together for another person).

Hope this helps.

Cassie

[COMMONDO]

i hav heard that u cannot eat 3 hr. prior to weight training or aerobics. AND can we drink water after eatin does it hav any effect on

[Boss Man]

mistake Commondo. I meant to add the words, (thinning bones), after the word Osteopenia, incase I needed to use it again, then you'd know what it meant.

So no offense or slight on your intelligence inferred fella, just a little whoopsie on part .

[COMMONDO]

Diet
Carbs: old fashioned rolled oats, sweet potatoes, barley, kamute, millet, brown rice, air popped popcorn (no butter), whole wheat bread/couscous/tortillas/pita, quinoa, legumes, fruits, veggies
Healthy fats: nuts, nut butter (100% natural only), avocado, flax (seed or oil), fish, olive oil, coconut oil, farm fresh eggs (these are a healthier source of fat than commercially farmed eggs)
Lean proteins: fish, chicken breast, lean red meats (deer, elk, buffalo and lean cuts of beef), lean cuts of pork, low fat dairy (cottage cheese, cheese, quark, greek yogurt, milk), soy/edemame/tofu, lean cuts of turkey (white meat)
For protein shoot for 1 to 1.5 grams of protein per pound of bodyweight. Find total in grams and divide by 6. This is how many grams of protein is needed with each meal. For carbs shoot for 1-1.5 grams per pound of body weight. Eat the rest of calories in healthy (unsaturated) fats.

Daily meal plan:
Meal 1: lean protein, starchy complex carb, healthy fat, fruit
Meal 2: lean protein, fruit, healthy fat
Meal 3: lean protein, starchy complex carb, healthy fat, veggies
Meal 4: lean protein, healthy fat, veggies
Meal 5: lean protein, healthy fat, starchy complex carb, veggies
Meal 6: lean protein, healthy fat, veggies (optional)

So a typical day could look something like this:

Meal 1: 6 eggwhites (or 4 whites and 1 whole egg), old fashioned oats, blue berries, peanut butter
Meal 2: ¾ cup cottage cheese, apple, peanut butter
Meal 3: brown rice, tilapia fillet, side salad with olive oil vinegarette
Meal 4: grilled chicken breast, veggie sticks, almonds
Meal 5: lean beef tacos with whole grain tortillas, onions/tomatoes/lettuce/avocados, fat free cheese
Meal 6: ¾ cup greek yogurt, 1tbs almond butter (mix together and sweeten with stevia)
(You may actually need more food than this depending on your height and weight. This is just a sample that I put together for another person).

Hope this helps.

Cassie

thanx it'll help
which of these meal shud be before and after gym, i usually go to gym at 7.00pm