Fat burning advice

[ftsimon]

Hi Bros,

Any advice for fat loss?

I am currently 115kg and trying to get down to 100kg but things have slowed. 2 years ago I was 132kg but things seem to have plateaued.

At the moment I am trying carb nite and doing weights once to twice weekly, and 2-3 HIIT workouts a week. So carbs are under 20g a day and a carb load on Satnight.

Would value your thoughts and any advice. Maybe I just need to be more patient, I dont know...

Thanks and regards from Germany

 

[markokolarek]

try 2 days on 0.8g carbs/kg and than 1 day loading carbs 3.5-4g/kg and than again 2 days 0.8g/kg and then 2 days loading , worked for me . On carb low days increase protein and fats but not alot and on loading decrease the fat intake

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[ftsimon]

Nice one, thanks for the advice man!

 

[muskate]

I would increase the amount you work out. I would lift weights 4-5 days per week and perform cardio sessions 4-5 days per week. That will help increase energy expenditure and increase muscle mass. The more muscle mass you have, the higher your metabolic rate and the more calories you burn at rest.

Here is a link to an article I wrote for a beginner weight training program and diet: https://www.needtobuildmuscle.com/bodybuilding-blog/2015/02/24/getting-back-gym-lay/

 

[Jay Scott]

Hi Bros,

Any advice for fat loss?

I am currently 115kg and trying to get down to 100kg but things have slowed. 2 years ago I was 132kg but things seem to have plateaued.

At the moment I am trying carb nite and doing weights once to twice weekly, and 2-3 HIIT workouts a week. So carbs are under 20g a day and a carb load on Satnight.

Would value your thoughts and any advice. Maybe I just need to be more patient, I dont know...

Thanks and regards from Germany

Personally I never do HIIT, but I do mid-pace cardio after my workouts. This is cycling or incline treadmill walking for 30-60 minutes after my weightlifting session. Try adding this to your regime, it would be something new and unexpected for the body, so it might give you an extra edge.

I would not suggest carb loading yet, because this is only reasonable when you are at a relatively low BF percentage and when things get much more difficult to move.

 

[Masonic Bodybuilder]

I would track exactly what you are eating and figure out your tdee. That way you can eat at a 500 calorie deficit. I would also recommend cardio 5 days a week to really accelerate your fat loss.

 

[stevesmi]

I'm sure you could improve some things in your diet, why don't you post up what you are eating now.

 

[LevButlerov]

Instead of weightlifting you should focus more on cardio training if you primarily want to lose fat. Believe you me - cardio will do much more for fat loss than weight lifting. After you get closer to your goal weight you can start changing the training routine, but by now cardio is the best choice.

I'm sure you could improve some things in your diet, why don't you post up what you are eating now.

I agree with @stevesmi - it would be great to see exactly what you eat, since clean diet and proper nutrition have different interpretations among different people.

 

[JorgeTyler]

For fat loss, focus on cardio exercises most and drink more water than routine. Break meals in small frequent meals and prefer raw food over processed food. Avoid eating late and eat fruits and vegetables more in your meal plans.