Best way to lower body fat %

[jogel13]

I work out several times a week, and am steadily losing body fat but was wondering if there is any special activity to help, other than eating healthy of course.

 

[Remulak]

interval cardio, 1:30 minute steady pace, 30 second sprint, 1:30 minute steady pace, 30 second sprint. Start at 20 minutes and work your way up. Do this 4-5 times a week in the morning. It keeps your metabolism running high the entire day. You'll notice you'll sweat slightly bit more through out the day, it's because of your body's increased metabolic rate.

Carb cycle. Cut out white carbs get all your simple carbs from fruits. Eat complex carbs instead in moderation. Eat a healthy amount of complex carbs for 3-4 days then completely cut carbs out for 1 day. Continue this cycle through out the week. Eat 5-7 small meals a day, high protein, high good fats, try to eat your complex carbs in the morning and directly post work out. The point is to never stabilize always keep the body guessing and in a constant state out of equilibrium. The human body was programmed to go into starvation mode at the slightest sign of starvation, if you starve yourself your body will lower your metabolism.

 

[jogel13]

How long should I do the interval, like 30min, 40min?

 

[Remulak]

start at 20 minutes, if your out of shape you'll be dead tired after this.

 

[Desert Rose]

Great advice, HIT training is amazing. I workout with a group of 3/4 people and we always do indian runs. Its so much easier to push yourself when you see others doing it along side of u.

 

[j0n024]

I was wondering something....can you do HIT while on a bike? I go to the gym Mon,Wed,Fri and before I work out I stretch and have progressed from 10mins to 16 mins on the bike, I go 45 seconds regular speed and the last 15 seconds I sprint pedal.

Does this do the same thing or am I just looking like an idiot?

 

[Remulak]

yes you can do interval training on a bike, although its no where near as effective as running or on the elliptical machine.

 

[PeeGee]

Running is supposed to work your entire body (more or less). Interval training with running is utterly intense. If I'm not mistaken, if you trained to sprint, you will produce a sprinter's body. If you do marathon type running you'll get a marathon runner's body (whatever that is -- I really can't tell)

I am trying to lose body fat as well. I'd like to trim 5-10 lbs without losing muscle mass. Cutting red meat, increasing vegetable intake, and eating healthier while working out isn't producing the results I want. I may take up interval training (running / eliptical) and see if I can keep it up this time.

 

[JohnnyIrish]

Or cut like 250-500 calories/day under maintenance. This is even easier as no work is involved (well other then some math).

 

[Remulak]

Running is supposed to work your entire body (more or less). Interval training with running is utterly intense. If I'm not mistaken, if you trained to sprint, you will produce a sprinter's body. If you do marathon type running you'll get a marathon runner's body (whatever that is -- I really can't tell)

I am trying to lose body fat as well. I'd like to trim 5-10 lbs without losing muscle mass. Cutting red meat, increasing vegetable intake, and eating healthier while working out isn't producing the results I want. I may take up interval training (running / eliptical) and see if I can keep it up this time.

This type of thinking is the same as "I don't want to work out too much or I'll look like the hulk." Interval training will not make you look like a skinny marathon runner. It will take weeks of solid conditioning and dedication to see results. Once you start to shed body fat lower the intensity and amount of your interval training to get the desired results. Follow my carb cycling diet that I laid out above with the interval training and get back to me in a few weeks. Carb cycling will retain your muscle mass, interval training will burn excess calories. Shoot for 40% carbs / 40% Protein / 20% GOOD mono/polyunsaturated fats.

 

[Remulak]

Or cut like 250-500 calories/day under maintenance. This is even easier as no work is involved (well other then some math).

This is true but the body will eventually plateau and pick up on the deficit and correct your metabolism accordingly.

 

[simon]

Why would cutting out red meat help you lose bodyfat?