If you’ve ever been to a gym, perhaps on an elliptical, a treadmill or stationary bike, perhaps you’ve seen a table like this. Your target heart rate zone points to a range of health and fitness benefits based on how much energy you exert during your workout. Cardio: When your exercise level reaches approximately 80-85% of your maximum heart rate, you’re in cardio mode, which means you’re working at a level sufficient to strengthen your heart and cardiovascular system.
If weight loss is your goal, you will absolutely burn more calories (and more fat) in cardio mode than fat burning mode.
I have personally used the 10 tips posted here to lose 60 lbs of fat and gain a tremendous amount of muscle while staying lean. I used to do this whole 6 meals a day thing, getting protein every 2-3 hours, filling myself up on dry chicken breast and  protein shakes, but I made no progress. Drinking your calories is a waste, since you have a limited amount of calories to consume during fat loss. Furthermore, you want to reduce alcohol consumption since it’s diffcult to lose fat if you get drunk several times a week. Instead of buying useless junk like candy and pizza, you should stock up your kitchen with solid and satiating foods, such as red meat, eggs, rice, peanutbutter and rye bread. Solution: To make sure that you stock up on the right foods, always make a shopping list before you go to the grocery store and stick to it.
If you have trouble controlling your appetite and you tend to crave a lot of junkfood and candy, then you’re most likely not sleeping enough. To lose fat you need to be in a caloric deficit, but that doesn’t mean you should be in a deficit every single day of the week. Solution: The 1 or 2 days a week where you eat more is the perfect time to eat some of the unhealthy foods you miss. When some of you think about fat loss, the first thing that comes to mind is spending hours on the treadmill every week. Solution: Do strength training since that will enable you to maintain and possibly build muscle mass.
If you spend most of your time around people that order pizza for dinner and snack on candy throughout the day, then chances are you will pick up on those bad habits yourself. Solution: Spend less time with friends that eat junk and move out of your home as soon as possible if your family is making it difficult for you to eat right. Avoid using your mirror to evaluate progress during fat loss, it will just screw with your mind. Solution: Measure your waist, hips and weigh yourself once a week in the morning on an empty stomach to track your progress. However, for beginners, I would recommend following a full diet plan including calories, macros and weigh meal for at least 3 months. How many calories, proteins, carbs and fats there are in all the foods that are most important for you.
I wake up quite late most days of the week so my first meal is brunch where I eat 4 slices of rye bread with peanutbutter and a lot of fruit (bananas, honey melon, smoothie). I just buy the cheapest multivitamin they have at the pharmacy, I only take it because I don’t like to eat vegetables. Love your blog, I started to lose weight back in April and had some pretty good progress, I was trying to lose some extra weight before a hip replacement surgery. I’m glad your surgery was succesful, that sounds like an unfortunate thing to have to go through. As for losing inches around your belly, it depends on how lean you already are, how large your deficit is and your genetics. Thanks Haris, I try to make them simple and actionable, without making them too superficial.


I hadn’t measured bodyfat but when I started this journey I was 80kg and dropped to 73 in 1 year or so .
Cut down until you have visible 4-pack in good lighting (or around 10-12 % bodyfat), then do the short bulking and cutting cycles after your cut to gain muscle while staying lean.
Great site!, I’m having the skinny fat physic as long as I can remember, never been really fat but always light weighted and soft with a little bit of a belly. I would love to continue bulking because I’m finally making progress again after my newbie gains.
Click here for the printable version so you can hang it on your fridge to remind you to get your sweat on! With that in mind, let’s discuss two of the settings you’re likely to see on your exercise equipment: fat burn and cardio. Depending on how you intensely you exercise, you will preferentially attack different energy stores.
Lighter workouts afford the body a greater level of oxygen, which is needed to burn fat most efficiently.
This level of exercise also best improves your blood pressure and lowers your cholesterol levels. When you exercise in cardio mode, you exhaust your oxygen stores to the point where you aren’t as efficient in burning fat, although you are still doing so. If you’re skinny-fat, the first thing on your to do list should be to lose fat, not bulk up to look like a teddybear.
You don’t have to implement ALL of the tips at the same time, but the more tips you use from this list, the faster your fat will melt off. Then one day I made the switch to 3 meals a day with no snacking between meals and as a result my fat loss took off. I like to have one food that gives me fat and protein and one food that gives me carbs in every meal.
If you’re used to drinking a lot of soda or sugary juice, you may see a reduction in body fat simply by eliminating those. Get a good sweat through exercising daily and don’t forget to exercise your brain aswell by reading and learning. Not only is cardio boring but it will increase your appetite, which will make you eat more food and thereby ruin the purpose of burning the calories in the first place. Also, your joints will get used to training, so once you get lean enough to bulk you will be ready to train hard. If your mom bakes a cake every weekend and you have candy, chocolate and junkfood lying around the house then it’s going to be difficult to lose fat. You are just experiencing the transition phase from a high bodyfat percentage to a lean bodyfat percentage.
Weekly measurements don’t lie but looking at yourself in the mirror everyday is a recipe for disaster. If you follow the abovementioned tips you will be able to lose fat without starving yourself every single day, however you will still experience hunger some days of the week if you’re used to eating a lot. I used to get 200 g of protein per day at 200 lbs bodyweight during my first few years of training, but now I eat 100-120 g of protein per day and I’m still progressing and gaining muscle. I put a lot of peanutbutter on my bread though and I eat +1 lb of meat for dinner and a lot of rice.
It seems like you know what to do now and how to do it, so just stay consistent and you will reach your goal. I still haven’t started training or eating appropriately, but I am getting the plan laid out and preparing myself to start mentally within a week, max. I wish to lose weight but when I eat even slightly lesser than I am used to, I feel really hungry.


The important point is that different levels of activity and exercise progressively take you from burning calories to burning fat to improving your heart’s conditioning.
This level of exercise corresponds to reaching approximately 65% of your average maximum heart rate. In the grand scheme of things, cardiovascular fitness is much more important than fat burning. In cardio mode, you switch to preferentially burning carbohydrates, which doesn’t require the same oxygen levels as fat to be utilized for energy. For the most comprehensive workout, incrementally increase your workouts until you can perform in the cardio mode, because what you care about is the total number of calories, not the percentage of fat burned. The reason why big meals worked better for me is that I could finally eat until I got full which removed the need to snack. Feel free to mix it up by using different sauces, spices or ways of cooking, but don’t change the foods. I used to sleep 6-7 hours a day, but now a days I get 8-10 hours of sleep and as a result I rarely crave junkfood and sugar.
Instead of looking leaner, you will start looking like a smaller skinny-fat version of yourself. Hunger is normal when you are in a caloric deficit, and that’s the price you will have to pay to lose fat. On days where I train very hard I add a 3rd meal either before going to bed or between the 2 other meals depending on when I’m hungry. A vitamin where you piss out most of the nutrients can’t really take the place of that. I know fat loss occurs overall the body and spot reduction is not possible so if my previous question sounds dumb, i think a better question would be, how long did it take you to go from having a fat belly to the flat belly that you have currently? It took me 18 months to go from my fattest (235 lbs) to my leanest (177 lbs), but it can be done much faster, and most of my fat was stored around the hips.
I don’t drink tea, coffee but I will definitely try out chewing gums, it did strike me as an idea some days ago but I had no idea that they would be so effective. It's important to note that at the higher levels of exercise, you don't lose any of the benefits obtained at the lower levels of exercise.
And yes, you'll still look better burning more calories than focuses on burning a higher percentage of fat relative to carbs.
An additional benefit of this tip is that you will eat slowly and this will result in eating less.
To ensure that you don’t get any vitamin deficiencies, simply take a multivitamin in the morning. When you are in a caloric deficit everyday, your body may make up for the deficit by producing less testosterone, and trust me, you don’t want that.
However, once you reach a certain bodyfat percentage you will start looking lean instead of skinny-fat, patience is key here. Strong lifts was just making me fat before and now that I have implemented MAINLY bodyweight training my physique is skyrocketing to where I’d like it to be. Stressing about it is more likely to cause muscle loss than not eating exactly 2191 calories a day. Just grease you pan with a tablespoon of olive oil, throw you vegetables in with some fresh pepper, red chilies or chili paste, crushed garlic, tbsp of soy sauce and flash fry for 3 minutes.



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