Trying to lose fat (fast as possible)

[josephttp]

Hey there
I am 33 years old, 87 Kilos, 1.78 and I am trying to lose around 8-10 Kilos (and i want to reduce body fat)
main workout is Running, I am running almost everyday for 45 min, around 5 kilometers (and from time to time I am doing P90X, Kenpo x)
and I am a little bit confuse about the intensity of running
Some places I heard that I should run slow for a long time for maximum fat lost
and some other places I heard that I need to run fast (small sprints) to lose maximum fat
what is the right method?

* Plus I am taking diet very seriously since I know I need to lose more calories than i am taking

Plus if you have any other methods and tips how to lose fat and to reduce body fat "fast" it will be great!

Thanks
Yossi

[Boss Man]

Hi Yossi, good to talk to you.

In terms of what you're doing intervals would be a good way to lose weight, as your body should not adapt to that. Whereas steady state stuff can potentially become adaptive, so the body could get used to it, reducing the efficacy of the cardio.

What foods do you eat and what times do you eat them at?

[josephttp]

Thanks for the answer but i am still confuse
Should I run slow for a long period of time or should I run fast (Small sprints) ? Or just to increase the intensity of running every now and than ?

Regarding food, I am vegetarian so I can't eat meat
I am eating fruit in the morning
than around noon I am eating a big salad with Tuna or Tahini
around 5PM I am eating Eggs with vegetables (Omelet, scramble or boiled)
and around 8 I am eating Fruits again or Yogurt

Thanks

[Boss Man]

Thanks for the answer but i am still confuse

(No confusion required .

If you're doing intervals the idea is you run moderately for 3-4 minutes at a time, then speed up for 30-60 seconds and then repeat that method until you've completed the required time frame.)

Regarding food, I am vegetarian so I can't eat meat
I am eating fruit in the morning
than around noon I am eating a big salad with Tuna or Tahini
around 5PM I am eating Eggs with vegetables (Omelet, scramble or boiled)
and around 8 I am eating Fruits again or Yogurt

(I would include snacks in between those meals as you calories are probably too low.

You can have plenty of options that fit your eating ethos, such as microwave baked beans, soup and rice dishes, vegetables including pineapple, celery sticks and raw carrot, flax seeds, bread, sandwiches, oat granolas, low sugar yoghurt, fruits including tomato and cucumber, low fat cheese, nuts, peanuts and pre-boiled eggs.

These make up either complete options or partial options so some of them will need combining, but you should be able to work that out.

I'd also eat something about 2-3 hours after dinner.

Your breakfast is also a bit spartan, so include some of the snack options and also consider including some kind of grain as an option as well if you want.)

[josephttp]

Thank you very much!

[helpinghand]

Hey @Josephttp! Great initiative!
Everyones body is different, so different techniques can give different results. I personally don't find running to be an effective exercise when trying to lose fat quickly. Although intervals are a good way to mix it up and send your body in a good state of shock to burn a little bit more, that is if you are dead set on continuing to use running as your haymaker. With most of clients that were runners, they would hit a plateau at some point, whether they were running long distances or in short bursts. They would be doing all this work but feeling demotivated due to the lack of results and from the tone of your question I would think that you might be in the same boat.

High intensity work outs using compound muscles are a great way to stimulate your muscles and burn fat. The more muscles you are using at one time, the more energy is needed, so more fat is being burnt in the process. Some great compound exercises are squats, dead lifts, kettle bell swings and pull ups. These workouts are the pillars of change when talking about body transformation, when you add these to your weekly workouts you will absolutely see a difference.

If you are looking to lose weight quickly for an event like a wedding, vacation or something like that then there are some great diet/workout combo plans out there. Last year I won a vacation to the Dominican and body wasn't as beach ready as I wanted it to be(holiday food is so good). vacation was 46 days away and I knew I wanted to be proud out on the beach. I found this diet/workout combo that was meant to lose you 25lbs in 25 days. I didn't lose 25 lbs but I did lose 19lbs which felt awesome for me! I'll try and find the name of it for you.

[josephttp]

@helpinghand Thanks a lot!
Lots of food for thought

[helpinghand]

The best training to do to burn fat and build muscle is metabolic resistance training. Basically it is lifting weights that feel like they matter faster(heavy enough that you dont feel like you are doing nothing after a few weights) and doing a series of exercises one after another with little to no rest time(max 30 seconds). What happens is since your muscles are constantly being stimulated and you barely have time to rest your body has no choice but to pull from your fat stores to get energy. This method will build up your muscles and burn away that fat!

Here is the key to that success with the extreme fat loss I was telling you about: http://.com/ok7mo4h

You are awesome! We live a life of focus, if something in your life is feeling a bit blurry then you just have to focus on it