What's the best way to reduce Bodyfat?

[PeterNorthisawesome]

Hi all, just wanted to find out what's the best way of reducing bodyfat is. My bodyfat is around 18% and I started lifting weights again so hopefully that'll help it go down a bit. But I was wondering what kind of cardio was the most effective way since I really want to get rid the flab around my stomach. I know diet is important but wanted to know which one is better short intense cardio (sprints, hill sprints) or longer medium cardio (basketball, swimming, biking) is better for burning fat!? Also I wanted to ask if lifting heavy (6 rep max) and doing cardio would enable me to gain muscle and lose fat at the sametime.

 

[Francisco d'Anconia]

Eat less fat, exercise more. Ride a bike.

 

[Skilla_Staz]

Eat less fat, exercise more. Ride a bike.

Correction:
Eat the proper fats, eat a good deal of complex carbs(simple immdiately after workouts), and protein,work on proper nutrient timing, high intensity cardio and an intense weightlifting program.

 

[KarmaSutra]

I've heard you can lose a tremendous amount of weight chugging c0ck from porn guys!

I like fvcking with you young brother

 

[MrS]

Run before breakfast, guy, do cardio then, eat like a banana then go for a 30 min run.

 

[[S]alvatore]

HIIT is a good option, if you are fit enough to attempt it (Sprint, stop, sprint, stop intervals). The majority of people aren't fit enough, hence why steady state long duration cardio is better. As long as you consume whey or glutamine before your cardio, and whey after, you will lose minimal muscle mass. This is also determined by your diet, when you are performing cardio and when you are weight training, as both require different fueling. I recommend cardio first thing in the morning after a protein only meal (ideally whey) or glutamine, then a carb+protein based meal half an hour after your whey shake.

Eg:

6:45am Wake
7:00 40g whey in water/10g L-Glutamine
7:15 30-40 minutes steady state cardio 65-70% max heart rate
8:00 40g whey in water
8:30 50g oats, 4 egg whites, 200ml skimmed milk

But yes, the best way to get rid of bodyfat is by a spot-on diet, a bit of cardio, and keep lifting heavy. I made the mistake of sticking to 5x5 on a 3 day split when I was cutting once, I crashed pretty hard as the intensity was too high. If you want you can split your bodyparts more evenly through the week, eg if you are currently doing a 3 day split, you could change to a 4 or even 5 day split. BUT don't believe that bullsh!t that high reps when cutting, low reps when bulking.

 

[Warboss Alex]

Also I wanted to ask if lifting heavy (6 rep max) and doing cardio would enable me to gain muscle and lose fat at the sametime.

it will if the diet is there to back it up. (big clean eating)

7:00 40g whey in water/10g L-Glutamine
7:15 30-40 minutes steady state cardio 65-70% max heart rate
8:00 40g whey in water

overkill for a half hour walk don't you think mate? if a guy is sooo ectomorphic that he needs that sort of pre-post cardio protocol to avoid catabolism then his diet really must be sucky if he's got fat with that sort of metabolism. cleaning it up should do the job.