How do you lose fat and body weight?

[Roly]

I'm not really interested in getting muscles here, I just want to lose weight and maintain my former slender frame before I got into a lot of bad habits that I now have to break. Whats a good work out and a good rest period?


Should I run in the morning everyday for say like 2-3 miles 6 days a week. Or Should I run only 3-4 days a week and rest in between?

What about the meals? I know to drink lots of water, I'm gonna stop going to fast food thats for sure. But should I eat 3 good meals a day or 6 "meals" a day with some snack in between?

Cmon I wanna get my six pack back here : )

 

[Kuroro]

Did you think of checking the sticky?

http://www.sosuave.net/forum/showthread.php?t=126233

 

[Quiksilver]

Comon dude, you already know the answers.

You said you were slender before you got into some bad habits. How would you get slender again? Break the bad habits and go back to your old way of living.

Run as much as you want, start with 6 days a week doing whatever cardio you want. Then next week start 2 days per week high intensity interval cardio for 15-20 minutes max. The week after that boost to 3 days per week high intensity cardio. Level off at 3-4 days a week of high intensity training then start tweaking the speed you sprint and rest times as your fitness levels increase.

Obviously 6 meals a day is better than 3, but honestly if you're getting all the nutrition you need it doesn't really matter a whole lot. What matters is that you eat the right amount of cals each day and never miss a cardio session or workout.

 

[Juice09]

I'd say if your only objective is to burn fat, workout in the morning before you eat anything. That way all you're burning is fat. Get your heart rate above 190 bpm and keep it there for as long as possible. Work out vigorously and really push yourself to the limit.

That's what worked for me anyway. Last summer I was 240 pounds, now I weigh 188. I'm 6'2, so that's a healthy weight for me.

 

[Bible_Belt]

fwiw, I am on a grappler's diet to maximize muscle and stay the same weight. It's basically carb timing. You have six hours after working out in which you may eat carbs. Other than that, no carbs and try to eat healthy foods. I like steamed broccoli with a little roast beef in it. I also like to grate red cabbage and make cole slaw. Vegetables fill you up.