[Ramen-C]

Hey I have a question, is it possible to lose fat without altering the diet? I'm a fairly big eater but I'm willing to do the exercise.
Generally how much exercise would I have to be doing to lose weight but without eating differently?

And another question, if I lost most of my fat (say 8kg) to fit in another weight band will it possible to gain 5kg of muscle and still be in the same weight band?

[enirtep]

The way you are using it, is perfectly fine, I wouldn't mind having Milos if they sold it in Orange County. But because your inconsistent and eating like crap .. we have found what your main issue is in your last post Better exercise harder and longer if you are that inconsistent with eating! You sound rather educated ~ good solid reply post thanks for the information.

heh, thanks for the compliment
perhaps that is the outcome of procrastinating for years and years and "using the opportunity" to read up more but nah, actually i used to starve myself. sadly, honestly, truthfully, it didnt work that well, lol, we live to eat afterall~ lol

Hey there, I'm 15y/o, around 156cm of height and 50 kg. ( I lost around 3/4 kgs in last 2/3 weeks..dont noe how..lol).
I have been doing lunges with torso twist, but recently i have also been doing some aerobics around 20-25 min of it. Also i have been doing 8 min ab workout ( Well, i dont really do it for 8 min, i cut it down to 4/5 min lol.was really hard for me ).
So i want to loose some more weight, get rid of fat on my belly, face. I also wanna have slimmer arms and legs/thighs. Is there any exercise that can help me loose weight also, not gain any any muscles on legs and arms? Help me out please..

Oh yh, I also have 3 meals a day..I have cut down a bit more on junk foods.

Ermmm..actually I'm 16 lol..made a mistake there lol ( stupid me still think i'm 15 LOL)..

i also want slimmer arms and thighs, but, why dont want muscles? more muscles=less fats

[chyea dann]

Hey I have a question, is it possible to lose fat without altering the diet? I'm a fairly big eater but I'm willing to do the exercise.
Generally how much exercise would I have to be doing to lose weight but without eating differently?

And another question, if I lost most of my fat (say 8kg) to fit in another weight band will it possible to gain 5kg of muscle and still be in the same weight band?

To lose fat, you have to focus on your caloric intake vs. caloric defecit. meaning, you have to burn more calories than the calories you take in throughout the day. That's why diet is the most crucial element in fat loss, it consists of nearly 75%-85% of the process, while exercising (cardio, weight training) takes the remaining percentage.

Granted, should you decide not to make changes to your diet, you can still manage to lose fat and have your body in a healthier state overall. However, it's going to take longer and harder to see wanted results without the right diet revisions.

Exercise alone will boost your metabolism, hence help burn fat faster. You can still eat 'big' but break down your foods into small proportions spread out throughout the day, cutting carb intake during the sedate hours of night.

Adding vegetables, whole wheats, and leaner meats can do wonders for your diet too.
'Diet' has bad rep because of the preconceived notion that a person has to eat tasteless, bland food to lose fat.
A proper diet in actuality has more diverse food choices, and better tasting food, which at the same time is good for the body.

As for your second question, it's hard to pinpoint exactly what you're saying, but it is hard to lose fat and gain muscle at the same time. I know that it isn't impossible to do so, but normally as one tries to lose fat by intaking a waning amount of calories, they lose muscle as well.

Losing 8 Kg of fat and gaining 5 Kg of muscle. i can't say for sure that it happens regularly, but i know for sure that it will take some time and effort, meaning, that it will take proper diet and exercise to get such a result.

[Ramen-C]

Granted, should you decide not to make changes to your diet, you can still manage to lose fat and have your body in a healthier state overall. However, it's going to take longer and harder to see wanted results without the right diet revisions.

Adding vegetables, whole wheats, and leaner meats can do wonders for your diet too.
'Diet' has bad rep because of the preconceived notion that a person has to eat tasteless, bland food to lose fat.
A proper diet in actuality has more diverse food choices, and better tasting food, which at the same time is good for the body.

I'm not really in a hurry ot lose weight, I'm really just planning on slowly losing my "fats" till summer gets around. At the moment I'm basically eating mianly fruit + veg and having some carbs.

As for your second question, it's hard to pinpoint exactly what you're saying, but it is hard to lose fat and gain muscle at the same time. I know that it isn't impossible to do so, but normally as one tries to lose fat by intaking a waning amount of calories, they lose muscle as well.

Losing 8 Kg of fat and gaining 5 Kg of muscle. i can't say for sure that it happens regularly, but i know for sure that it will take some time and effort, meaning, that it will take proper diet and exercise to get such a result.

At the moment all I'm doing IS cardio. I don't really feel the need to tone up because there is something under the layer of fat. It's just that I'm also trying to keep within a weight division, so if I lose all 8kg of fat I will have to make-up for some of thre weight I lost by putting on muscle.
What I'm trying to do is slim down from being average looking build to a more slim build without losing too much mass,

Thanks for the help so far. Hope I made more sense.

[Makaveli]

Ramen-C

Like someone previously stated you need to have a caloric deficit.
So if you want to lose weight and you're eating excessive calories
then it's going to be hard to lose weight without altering your diet.
Depending on your diet i'd recommend anywhere from 300-500 cal
deficit. Keep your protein intake high to preserve that muscle. Also
if you want to put on muscle mass, I would rather bulk first then cut.
However, it's your body, your choice just my $0.02.

[sarahtoh]

interesting enough.

[chyea dann]

I'm not really in a hurry ot lose weight, I'm really just planning on slowly losing my "fats" till summer gets around. At the moment I'm basically eating mianly fruit + veg and having some carbs.




At the moment all I'm doing IS cardio. I don't really feel the need to tone up because there is something under the layer of fat. It's just that I'm also trying to keep within a weight division, so if I lose all 8kg of fat I will have to make-up for some of thre weight I lost by putting on muscle.
What I'm trying to do is slim down from being average looking build to a more slim build without losing too much mass,

Thanks for the help so far. Hope I made more sense.

Haha, well, I tried my best to help. I'm also in the process of getting leaner, losing fat. So whatever I pick up from other forums I'm trying to pass down to my fellow fitness thread members here!

And another thing, fat is definitely necessary in order for you to put on lean muscle. So like the previous poster said, definitely up your protein intake, and try to eat 'cleaner'. Btw, it seems from what you're telling me (fruit, vegs) you are eating a lot better than most people. Try to refrain from eating junk stuff, and eat more wholesome meals that will really help build lean muscle.

[chyea dann]

Alright, here's something i really would like to know.

I thought doing full body workouts, eating clean, getting enough rest, and etc was the best way for optimal results.

So now, why is that there are so many 'routines' out there?

I'm feeling a bit overwhelmed these days, especially when I go on bodybuilding.com or menshealth forums, i get lost within all of the threads that people make.

I've been working out for about four months now, and while it's been great so far, I just get frusturated when I see people posting different kinds of workout programs, supplement usages, etc etc.

Can anyone enlighten me on this, aka emotionally support me? haha

[Makaveli]

Alright, here's something i really would like to know.

I thought doing full body workouts, eating clean, getting enough rest, and etc was the best way for optimal results.

So now, why is that there are so many 'routines' out there?

I'm feeling a bit overwhelmed these days, especially when I go on bodybuilding.com or menshealth forums, i get lost within all of the threads that people make.

I've been working out for about four months now, and while it's been great so far, I just get frusturated when I see people posting different kinds of workout programs, supplement usages, etc etc.

Can anyone enlighten me on this, aka emotionally support me? haha

Most people don't do full body workouts because they believe that you can't target each muscle enough
or give it enough stimulation. Also everyone's body responds differently to things that's why there are
so many different routines out there. Full body workouts can only be hit 3 times a week. The splits
allow you to train all week long, given you have a good split, good recovery ability and good
nutrition. Why would you get frustrated if other people post different workout routines?
Is it because you're looking for that one golden workout that works for everyone?
Well if you are, you'll be disappointed because such a thing doesn't exist. A big part
of bodybuilding is finding what works for your specific body type.

Working out, eating appropriately depending on goal, getting enough rest is the best way for optimal results.

[kinein]

I've been working out for about four months now, and while it's been great so far, I just get frusturated when I see people posting different kinds of workout programs, supplement usages, etc etc.

Can anyone enlighten me on this, aka emotionally support me? haha

Not everyone is at the same stage of fitness. Differences in age, health, fitness level, knowledge, experience, the training environment, commitment and dedication, time ( some people go to school from 9am-9pm ) like me. You have to pull your analysis and critique out of your frame of reference.

Which is to say : anything and everything about you - put in a dark closet. Then look at it from their point of view then see if they are operating at maximum potential or not - or growing, improving as efficiently as possible. Now if you are willing to gamble 1000 $ that your method is superior and then go to bat by training thus person then you are entitled to be frustrated. I don't know about actually getting angry upset or becoming a bad vibe factory ~ In the long run as long as they are "happy" its fine! It doesn't mean you or I have to sleep with them.

The main problem is if your post concerns soompi or a bodybuilding forum ~

I'd give you two totally different responses - with the real fitness forums being given a more eloquent and well thought out answer.

-----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

More of a Devil's Advocate section ( google dictionary term : devil's advocate ) if you don't know what that means


From a serious perspective if you are talking DC training, 5x5, 10x3, Rippetoe, Classical, GVT, OVT, OVT2, HiiT, Pyramid, Crossfit ( the real ones ), etc Yates Method , TBT, Split Training, Antagonistic vs Complimentary, Upper body vs lower body, etc ~
* All manners of exercise works to a certain extent and just as with individual exercises ~ people have different slow/fast twitch fiber makeups and adapting the body to one set or the other or balancing the fiber makeup and having the cardiovascular ability takes time and patience.

You have 4 months of experience total .. which means we could put training wheels on you for baby crossfit or Rippetoe.. or at least high school equivalent non competitive athlete PE class lifting without fear of injury provided you performed your exercises properly every single time. You would be unable to do any of the older VT types, Yates, DC would prove ineffective, etc Your mind and your body just isn't at the point where you could get as good a benefit ~

Let us not forget that unless a person knew how to eat effectively a lot of these methods would be a waste. ( i dunno who the healthy fats nazi is i forget ) so I'm writing this for you..

* including healthy fats

------------------------------------------------------------------------------------

I'll chime in with Mak though ~ he said "A big part
of bodybuilding is finding what works for your specific body type." :

I'll clarify by saying that a lot of fitness and health is knowing - Where you are in your life, are you a toddler, kindergardner, 3rd grader, in middle school?
* Being able to know where you are at in a shadowless honest face to face or having someone that is able to give you an unbiased opinon

You then have one key toward utilizing exercise that can maximize results at the most efficient rate possible.

Where I was as a toddler, to where I was as a athlete, to where I am as someone that wants to look good naked are different "specific body types". or in my own words ~ different points of my knowledge, experience, and the capabilities of my mind&body in and out of the gym.

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ps .. I get irritated and frustrated with soompi everytime I load it up ~ but thing is I realize every single time .. that in the end it doesn't matter. They'll live their lives and hopefully have found some happy moments. Me? I'll live my life and make some happy moments ( i say this philosophically, ahem time to buy some 0 calorie iced tea "lemon" ) and meditate. lawl

I view that if you want to help someone, it isn't by running around stomping about about how your base of information is the truth. It is entirely about how effective you are at helping someone raise the quality of their life.

Me and Person C can argue about the metaphysical substances involved in ninja warrior training. But If Person C can actually transfer their knowledge and help our "SUBJECT" to have super ninja powers, or super sexy body, or advanced multi-dimensional sex powers ~ Then Person C has actually HELPED someone effectively improve their life.
* That in the end is my main stance - therefore I always advocate trying to fully grasp the individual in question, and see through their eyes, and understand them and how they got to the point they are now and where best to start to move forward o.O Then with my limited knowledge and yoda like speech we will give them a path that gets them as quickly as possible to the superhighway!

[Ramen-C]

Ramen-C

Like someone previously stated you need to have a caloric deficit.
So if you want to lose weight and you're eating excessive calories
then it's going to be hard to lose weight without altering your diet.
Depending on your diet i'd recommend anywhere from 300-500 cal
deficit. Keep your protein intake high to preserve that muscle. Also
if you want to put on muscle mass, I would rather bulk first then cut.
However, it's your body, your choice just my $0.02.

If diet is important then I suppose I can try. Everyone says "eat more often but lesds" if you know what I mean. I do eat often, around 5 times a day, how do I cut out 500ish calories? Like cut a sandwich in half and save that for later or something? It's kind of hard when I'm out and I have a yoghurt/apple and want to 'save for later'. Or am I just eating a bit too often for the amount of exercise I'm doing? So should I just cut out a meal? Instead of eating 5, I eat 4.

Haha, well, I tried my best to help. I'm also in the process of getting leaner, losing fat. So whatever I pick up from other forums I'm trying to pass down to my fellow fitness thread members here!

And another thing, fat is definitely necessary in order for you to put on lean muscle. So like the previous poster said, definitely up your protein intake, and try to eat 'cleaner'. Btw, it seems from what you're telling me (fruit, vegs) you are eating a lot better than most people. Try to refrain from eating junk stuff, and eat more wholesome meals that will really help build lean muscle.

Well I never saw anything bad about what I ate just maybe the amount I put in.
What kind of workouts do you suggest? Just the usual sit-ups, push ups? I don't have any equiptment so that's basically all I can do anyway.

[Makaveli]

If diet is important then I suppose I can try. Everyone says "eat more often but lesds" if you know what I mean. I do eat often, around 5 times a day, how do I cut out 500ish calories? Like cut a sandwich in half and save that for later or something? It's kind of hard when I'm out and I have a yoghurt/apple and want to 'save for later'. Or am I just eating a bit too often for the amount of exercise I'm doing? So should I just cut out a meal? Instead of eating 5, I eat 4.

Well I couldn't tell you what to cut out because I don't know what you're eating lol.
I could be very long winded and write a massive list but that's not necessary,
just use your discretion and modify your diet slowly. Don't forget to read
nutritional facts labels on products before buying them or consuming them.
Anyways it doesn't really matter. Just count your daily calories and slowly
take things out here and there or better yet change things here and there.
Just tweak it until you have a decent deficit. You can start low at like 200
then work your way up to 500 slowly as you get more experienced.

[小甜密]

Running for 2 miles is that good body toning for a girl that's 5'4 and weighs 126LB?

[truexskills]

i have some questions about stretch marks..
over the past couple months ive been gradually having stretch marks near the bottom of my shoulder and the top insides of my arm (near th etop of the bicep)
i find that they're coming from the things i do at home, which is just pushups and assorted exercises like doing different things with a resistance rope/band..
does that mean im doing something wrong? should i be stopping doing whatever exercises i do at home since the stretch marks gradually increase? what can i do...?

[Makaveli]

i have some questions about stretch marks..
over the past couple months ive been gradually having stretch marks near the bottom of my shoulder and the top insides of my arm (near th etop of the bicep)
i find that they're coming from the things i do at home, which is just pushups and assorted exercises like doing different things with a resistance rope/band..
does that mean im doing something wrong? should i be stopping doing whatever exercises i do at home since the stretch marks gradually increase? what can i do...?

Don't stop, stretch marks are from growth. You could try cocoa butter or
any type of cream that helps this stuff. Search google. It is not something bad,
on the contrary actually, it means you're getting results.

[kinein]

Running for 2 miles is that good body toning for a girl that's 5'4 and weighs 126LB?

Are you running everyday? Pretty good ~ Just try to run it a little faster overtime. ;)

[chyea dann]

to Mak and Kin, couldn't have asked for more real thoughts than that. i really was beginning to think greedily, trying to find the perfect plan for the most effective workout ever. all those boards been doing to me was clutter my mind with so much, working out started to feel like a chore :/ but yeah, like someone said, live love and lift just gotta keep at it right?

[可愛い]

i need advice on building triceps, minimizing biceps, and getting more defined deltoids.

[Makaveli]

i need advice on building triceps, minimizing biceps, and getting more defined deltoids.

There are many things that can build triceps.
1. Dips
2. Close Grip Bench press
3. Skull Crushes
4. Cable push down
5. Overhead tricep extensions
etc. (you can look these up on google or w/e)

Typically people's tris are always bigger than their bis. You can't really
minimize bis unless you just stop directly working them so the tris will grow
more than the bis.

More defined delts will come if your diet is clean and if you do
delt raises (front, side, rear) with reps around 10-12 or you
could go as high as 15. At least 3 sets.

[soompiliciouss]

i also want slimmer arms and thighs, but, why dont want muscles? more muscles=less fats

yeah, i don't understand why so many girls on soompi either want to lose muscle or not gain any muscles at all. it seems as if everyone wants to be a skeleton with a thin layer of fat and skin on top. muscles are sexyy. w/o them you just look flabby, NO MATTER how thin you are.