I've been doing a lot of strength building excercises and ab builders to get a 6 pack, I have the muscle it's just covered by a layer of fat. I'm just wondering what they most efficient way to lose fat. I hate wasting time so I'd like something that works well and fast.

I think what your trying to do is spot reduction.....

http://www.bodybuilding.com/fun/issa72.htm


Everyone knows it dosent work.

Train your abs hard but diet and genetics are the keys!

As above. Spot reduction is scientifically proven to be impossible.

The most efficient way to lose weight is to reduce your caloric intake and do H.I.I.T (High Intensity Interval Training) - I'm not typing it all out, go and do the research yourself.

I have said it before in this forum and I will say it again - WEIGHT LOSS IS NOT MYSTERIOUS IT IS SIMPLY A FORMULA!!!!

Calories In > Calorie Out = Weight Gain
Calories In < Calories Out = Weight Loss.

Yes, it is just that simple.

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Regards,

The Enforcer.

The game is easy to start, the referee blows the whistle. It's where you go from there that matters.

the good news is that ab muscles are light muscles to build up but the bad news is that you've got to remove the fat before they can show. If you need to slim down I would recommend jogging and then gradually getting into sprinting on a track. This is great for abs.

Yeah energy in energy out. But it helps to know how to get that energy out.

You have done a lot of bodybuilding, thats awesome but the muscles you use are called fast twitch muscles and use sugar as a source of energy. That is true for all types of heavy training. On the other hand, there are slow twitch muscles in your body too and they use lipids (fat) as a source of energy. Thats more endurance training. Everybody hates to run, its sweaty and boring but it works. It is actually more efficient to walk, take walks. You last much longer and burn more fat that way.

If you wanna lose the fat for good you cannot just do one thing and stop that will just bring it back. You need to change your lifestyle. It is enough to make a small change to tip the scale between gaining and losing fat. For instance, can you walk instead of taking the car? Could you take the stairs instead of the elevator? Do you need that second snickersbar?

Good luck man!

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I'm not trying to be a dick Ezo, but you're being a Pick Up Snob in my opinion.

bbardot: you just reminded me about porn

EZO do you have a source for what you just said or did you dream that statement up? no really?

Yes I have a very good source.

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I'm not trying to be a dick Ezo, but you're being a Pick Up Snob in my opinion.

bbardot: you just reminded me about porn

...

insert source please

muscle and fat are two different tissues you know that right?


Muscle
http://en.wikipedia.org/wiki/Skeletal_muscle

Fat
http://en.wikipedia.org/wiki/Fat

I agree, spot reduction is next to impossible...

Tips on losing excess fat:

1. Aerobic exercise at least 3 days per week for at least 30 minutes (biking, running, ellipticals, etc.) If you do choose to walk, walk LONG stretches like 3 mile walks.
2. Stop eating fast food...fast food = fat food.
3. Drink LOTS of water. Water helps the body metabolize food more efficiently and aides the liver in detoxifying the body and use fat as an energy source more efficiently.
4. Get a good nights sleep. If you are tired throughout the day cause of lack of sleep, you are more inclined to snack on stuff to keep your energy level up.
5. Eat more raw vegetables and fruits. Also, celery is a negative calorie food (it takes more calories to process celery than it gets out).
6. Stay away from juices/drinks high in corn syrup.
7. Keep up your weight training but change your routine around so you don't get stuck in a rut.
8. Eat 5 small meals throughout the day and ideally keep it between 1200-1600 calories per day. But do have at least ONE splurge day a week to keep the body from going into shock.

If you stick to that then you are well on your way to becoming a lean and mean sex machine. I can attest that this works cause I lost 40lb doing just that in 6 months time and now I always catch women glancing my way checking me out every now and then.

Also, you don't need a 6 pack to impress girls but if you keep the excess fat to the minimum you will still look better. I have had girls even tell me that they like a 'little' meat on the guys...but not excessive fat. Confidence will go much further than any 6 pack IMHO.

Best,

J-Dub

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J-Dub in DC

Its better to be the predator than the prey.

You need to be a good player if your gonna be successful at the game.

Errrm, yes I know.

Now we are not talking fat as in adipocytes, that is the cells that store fat. Fat is also a commonly used name for lipids and shit.

Muscle cells use 2 different types of energy apart from protein, it is sugar (glucose) and fat (lipids). Both of these sources of energy can be broken down to form ATP which is what the cell uses for everything that needs energy.

One of the reasons why it is difficult to give you one source of information is because this is scientific stuff and has been discovered over a lot of years by a variety of research groups. I dont know if having the actual text would help you anything though...

As you see, this is just a small selection and what you you can see here is just the summary. If you wanna see the entire study I suggest asking at your local university.

http://www.ncbi.nlm.nih.gov/pubmed/15931617
http://www.ncbi.nlm.nih.gov/pubmed/2881651
http://www.ncbi.nlm.nih.gov/pubmed/20332421
http://www.ncbi.nlm.nih.gov/pubmed/19651377

Anyways, have fun.

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I'm not trying to be a dick Ezo, but you're being a Pick Up Snob in my opinion.

bbardot: you just reminded me about porn

Firstly, get yourself some expert help (I did body building for years but could not shed the excess fat until I got help). And do your research, many PTs don’t know their arses from their elbows. I started training with Richard Mackreath in the UK (look up his website – this site would let me put his address on) and his achievements speak for themselves. I figured that if this guy couldn’t help shift my fat, noone could!

And don’t fall for the BS in the mags and on the web. It will NOT happen quickly (even if you want to forfeit your health and future by taking gear, you will need guidance, time and effort, unless you want that nightclub bouncer bloated look!) I am tall (6 feet 4 inches) and last August was 225llbs and over 20% bodyfat. I am now the same weight and 15% BF and in 3 months will be around 12 when the abs will start to show. To repeat, I am the same weight, so have been burning fat and gaining muscle at the same time. DO NOT lose weight without drugs or expert guidance(unless you are well overweight) – have been there and only lost strength and muscle, no matter how clean my diet or how hard I trained. You will lose fat, of course, but will look emaciated before you get anywhere near your abs. And do not try to go it alone – the changes are so slow and subtle that you will lose patience and give up without a doubt.

There is no shortcut. I have been training 6 times a week and I have been hurting myself to the point of feeling unwell (4 weights and 2 high intensity cardio sessions 20-30 mins). You can imagine what training with Richard is like! Not for the faint-hearted. In addition, my diet has been really clean – 4000 cals per day, 60% from protein, 20 from slow-burning carbs, and 20 from good fats. I have been eating 8 tins of tuna a day, 3 salmon fillets and lots of unflavoured whey protein. 5 litre of water a day and plenty of sleep (you’ll need it to train at that intensity – not for the ‘I only need 4 hrs a night’ brigade, forget it!) But the results are speaking for themselves. In summary, it costs a fortune for the ungenetically gifted.

Everyone has an opinion on fat burning, most is speculative BS. Even Tom Venuto’s highly regarded BFFM ebook was a disappointment and only made me fatter. And don’t train in the gym without expert help, in the same way you would not aspire to play a violin without good teaching. You’ll get it all wrong and pick up loads og injuries through ego lifting (as I did, and loads do in every gym).

It requires time (preparing 6 meals a day and training), HUGE effort and loads of money. It is a complete lifestyle change (I’ve even given up beer – not popular with my mates!!) but I think it is worth it. I am beginning to feel and look great at 35. And as for the women liking fat boys BS, we all know that what women say and really think are not the same!! Your average girls will hate it and feel intimidated cos they do not have the will power to aspire to it, but many of the hotter women will appreciate it in my experience.