Hey guys, I've been looking around this forum and found some really cool stuff I plan on trying. A lot of posts about working no more than 10-20 mins at a time and less than 5 days a week is definitely encouraging.

However, it seems as if a lot of this HIT is meant for getting bigger. I am 6'3" and weigh 220 lbs., not "fat" by any means but I have a little too much of a beer belly that I really want to lose. I already have a relatively big build (I've always been a pretty big kid, which looked good until I stopped playing sports after high school lol) which is why I'm not completely sure about HIT.

Some of my dietary problems include too much beer (since turning 21 in April) and a little too much fast food (eat fast food 4-5 times a week). I never eat junk food however. I'm not a huge fan of sweets whatsoever so staying away from that isn't a problem. I've also done a much better job staying away from soda as well. But the last two months have showed that I need to do more than just that.

So if anyone has any exercise, dietary, or habit advice, I'd really appreciate it. I'm planning on following Sean's workout that he has posted on this forum, but was also curious to know whether I should also do some cardio to burn body fat faster.

Thanks in advance for the help.

First of all, You need to stop drinking beer and eating junk food. You cannot target areas of the body with fat loss, you must lose weight overal. If your referring to HITT Training (High Intensity Interview Training) then it would be approapiate as it does burn fat faster, however if your a beginner I advise basic cardio.

--- Diet
No Junk Food, No Alchool.
My rule of thumb is cut out or eat less of everything 'White'
White Bread / White Pasta / Potatoes / Butter / Sugar / Fat Milk / Ice Cream ETC

--- Training
Stick to the basics of Aerobic Cardiovascular Training.
Running, Walking, Hill Climbing etc

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If you think you are beaten, you are.
If you think you dare not, you don't.
If you think you'll lose, you've lost.
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Heres the official answer

Count every calorie you take in for 5 or 7 days, eat as you normally, add the total number up and divide by the number of days you did it 5 or 7. Thats is your caloric maintenace number. Simply eat 300 to 500 calories less than that number per day and you will lose a 3/4 of a pound to 1 pound a week.

A pound of fat is 3500 calories that universal! A calorie is a calorie 100 calories worth of snickers bar is equal to 100 calories of apple its just the apple has more vitamins and other essential nutrients.

Subtracting 500 calories per day from your maintenance level should (given your activity level didn't change that much along with enviroment factors ect.) yield you a one pond of fat loss per week.

Cardio/Aerobics burns SPAM 250 calories an hour if you hold your heart rate up there which is very unlikely.

Train with high intensity principals max/static contraction training or negative only training, Mike Mentzer.

Make sure you take into account that "recovery has to proceed growth that is if you fully recovered from your work out than you go back in and make another inroad you short circuited the growth process"-Mike Mentzer.

ps. you can drink light beer (MGD 64 preferably) in small amounts just know it slows down the recovery process!

Thanks for the replies guys.

I think I'm just gonna start running every day, and possibly try HIIT at the gym every other day.

Now, as far as diet goes, I'm a complete noob, so if anyone can list some specific recommended foods, that'd be awesome.

Also, is liquor better to drink than beer, or is it just as bad?

Liquor also has a lot of calories (especially when mixed with soda) but you tend to drink less of this than beer. You have to seriously stop eating that much fast food. Those greasy burgers and fries are killer. Limit the amount of soda if not eliminate it. Soda and beer are empty calories.

You need to run to lose weight, but changing your diet will help a bit. You also need to build muscle. More muscle burns more calories. If you are gym adverse, stick to big muscles, like your legs. Your legs are your biggest muscles. By building them, you are burning a lot of calories throughout the day. You don't necessarily have to try and get bulky, but you need to lift some to burn more calories

I find the best way to really tone your body is a variety of circuit training. Make sure to really stress on the quads and pecs being the bigger muscles in your body that will jack up your metabolism, thus you will be burning calories all day! It is actually very effective. It is what I always do and i have developed one good physique since I discovered it.

As for the diets. Me being a health freak, I havent touched any sort of fast food since July! I also cut out soft drinks as well. These two basic things have really helped me alot.

cheers

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dressed in majestic splendor and touched by the flames of eternal fire...

I as you might have read from my last post i picked slimming group over doing it alone because there is suport when you need it. I am one of those people who have tried alsorts but lacked the will power to keep going having talking to people going throught or have gone through the same thing keeps you going more the diet is a lot easyer to do.

p.s
jack daniels is only one point per shot

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Don't say "dieting" ... because the fact that you're going to go ON a diet, it means that someday you will go OFF the diet, and you will lose everything you got.
The point here is to change your lifestyle, to a more healthy one.
My mom is a nutriologist / doctor. And she says you can basically eat ANYTHING, just watch the excesses and do exercise.
If you do enough exercise you can eat whatever you please, just keep doing the exercise to build the fat you get (If you eat fast food all day you need a lot of exercise)
Learn to read Nutrition Labels and don't be ashamed to read them in front of your friends.
Depending on your weight, size, and age, you need a minimum of calories a day to stay in that weight. More calories go to fat, and less calories make you lose the weight.
Its really a pain to keep track of your daily calories, so by time you will start to recognize foods that are better than others (Like recognizing patterns in PUA).
If your goal is to loose your "beer belly", FIRST, cut off the beer. Beer has a lot of calories really, even a light beer has as much calories as a slice of bread (Bud Light has around 112 calories) ... so imagine you drink 5-6 beers a night (I don't know how much of a drinker you are) ... thats already 650+ calories...ONLY in beers, if you're eating while drinking the beers, its more calories. Exercises like crunches help a lot.
So here's the deal:
If you want to lose your beer belly, there's 2 ways:
1) Cut off the beer
2) Don't cut off the beer, but exercise enough daily so you burn the calories of the beers.

You can combine both of them + a healthy eating lifestyle (LIFESTYLE, Not DIET). The best thing you can do is go to a nutriologist or something like that and get professional and personal advice on your specific case.
You can start by cutting off the beer

Don't say "dieting" ... because the fact that you're going to go ON a diet, it means that someday you will go OFF the diet, and you will lose everything you got.
The point here is to change your lifestyle, to a more healthy one.
My mom is a nutriologist / doctor. And she says you can basically eat ANYTHING, just watch the excesses and do exercise.
If you do enough exercise you can eat whatever you please, just keep doing the exercise to build the fat you get (If you eat fast food all day you need a lot of exercise)
Learn to read Nutrition Labels and don't be ashamed to read them in front of your friends.
Depending on your weight, size, and age, you need a minimum of calories a day to stay in that weight. More calories go to fat, and less calories make you lose the weight.
Its really a pain to keep track of your daily calories, so by time you will start to recognize foods that are better than others (Like recognizing patterns in PUA).
If your goal is to loose your "beer belly", FIRST, cut off the beer. Beer has a lot of calories really, even a light beer has as much calories as a slice of bread (Bud Light has around 112 calories) ... so imagine you drink 5-6 beers a night (I don't know how much of a drinker you are) ... thats already 650+ calories...ONLY in beers, if you're eating while drinking the beers, its more calories. Exercises like crunches help a lot.
So here's the deal:
If you want to lose your beer belly, there's 2 ways:
1) Cut off the beer
2) Don't cut off the beer, but exercise enough daily so you burn the calories of the beers.

You can combine both of them + a healthy eating lifestyle (LIFESTYLE, Not DIET). The best thing you can do is go to a nutriologist or something like that and get professional and personal advice on your specific case.
You can start by cutting off the beer

I can help you but you have to be dedicated! If you have a beer belly you have one of two things high bodyfat percentage or lots of water weight. I'm leaning towards both on this. You sound like your holding in a lot of water weight basically so aim for low carbs because carbohydrates retain water making you look bloated. First 1-2 weeks of cardio and low carbs should shed ur water weight and then your left with the fat you need to lose. What you should be trying to do is losing body fat. Losing weight and bodyfat are two different things. you can be 6'3 250 lbs and be ripped. Basically in order to do this is have a calorie deficit and weight will drop but you want to do it slowly. Aim for 1-2 lbs a week. Any more then that is muscle loss which in the long run will leave you looking skinny fat which is horrible trust me.Drink a lots of water as it helps remove water weight. HIT is a must if you are losing weight, but aren't training as hard your body doesn't have a reason to keep its muscles and basically you lose strength and muscle mass leaving you skinny fat and weak. If you have any questions pm me I'd be more then happy to help.

Definitely do cardio you can do it in the morning also for better results because the body has low glycogen levels in the morning so ur primary energy source will be fat, but make sure you at least get a bit of food in first to prevent catabolism.

Sorry for getting back to you so late. here the response to ur pm u sent me. the site won't let me send pms because of some error or something. First off if ur going to do a 3 day splits are usually like this.

WORKOUT 25%

Example

Mon - PUSH (chest/tris/shoulder)
Wed - Legs
Fri - PULL ( back/bi)

You want to have legs on a separate day because they are big muscle groups to work on and same goes for the other two. and that v shape you are talking about is called a v taper. U can get that by getting bigger lats and a smaller waist. ur exercises are good put deadlifts on back day. take out twisting dumbbell curls (triceps), for skull crushers also known as laying tricep extensions. if you want to do cardio do it after workout because ur glycogen storages are low that means fat will be ur primary source of energy. Just don't over do it or you will go catabolic.You will plateau on ur lifts when you do drop back to lighter weights and build ur way back up again.


DIET %50

in terms of diet eat clean foods. heres a calorie calculator to show the daily calorie intake u need. http://www.freedieting.com/tools/calorie_calculator.htm. if yo uwant to bulk up add about 200 calories and up slowly and if you want to lose weight drop by 200 calories and slowly decrease. get at least 1g of protein per body weight. drink a lot of water. I recommend milk to help get your daily calorie in take. if you cannot get in ur vitamins needed by eating veggies then get multi vitamins. I recommend Orange Triad or megamen. Animal pak if you are a serious lifter.
As of meal timing eat every 2.5-3 hours to increase metabolism.

take a read here http://www.bodybuilding.com/fun/layne36.htm
great article it will really help you understand more about everything.

REMEMBER ABS ARE MADE IN TE KITCHEN

REST 25%

Make sure u get at least 8 hours of sleep.


You cannot spot reduce either so that means the area fat comes off your body first is determined by genetics. That goes with fat storage so your face bing puffy could mean that your body stores more fat in your facial region.

Sorry about the messy structure of my paragraphs or w/e hope it helps just pm me if u got any more questions.