jdang307

The easiest way I found to lose weight was Cyclical Ketogenic Diet.

At the end of the day, it's calories in, and calories out. Simple biology. But if you want to maintain lean muscle and lose fat, then as baseline6 says, it's all about the diet.

CKD diet is what I did, and it worked brilliantly. But it's tough as shit the first few weeks. Basically it's a modified low carb diet where you eat absolutely no carbs M-F. Then you load up on carbs Friday night, saturday and part of Sunday. It's more complicated than that, but that's the gist.

What this does is, you slip into ketosis during the week, where your body burns fat as energy instead of sugar. However, if you do this for a few weeks you will get fatigued because you have to pound the weights (that's how you keep the lean muscle) and feed them protein.

You carb up over the weekend to provide a little relief and also to help you start the week with more energy.

You lose 1-2 lbs of fat each week and hopefully minimal muscle loss. An easy way to keep an eye on your muscle loss is how much weight you can push. If you notice a precipitous drop, you're losing lean muscle and need to adjust.

You won't bulk, and you won't get much stronger on this diet. It is purely to lose fat. And once you've attained the level you like, you obviously have to maintain a good diet after like all diets.

Many ways to skin a cat, this is one of them.

baseline6

Np man I get it bro beer is a hard thing to give up, pass up or quit. Now I will say this as someone thats always watching foods/drinks consumed gin is a great way to get drunk and stay lean. If I were you I'd take up some weight lifting man. Hear me out, Fat stores where there is a lack of muscle for the most part this is what people refer to as genetics. now, you cant spot train any area for fat loss but you can add muscle faster to any area you lack it. How does this help? Well Your saying you wanna decrease your overall body fat stored? (fat loss). So if your adding more muscle to your body in any area that means the more calories overall your body can consume before it stores them to fat. I'd dead lift if I were you, the added muscle in your legs, back and core will increase the amount of cals your can intake on a daily basis. All while making you lighter and stronger. Now not just dead lifting is going to get you there try thinking where you want muscle for what you do and where you lack it with everything ^^^^ here in mind. Thats where you wanna add muscle and how you can get that fat off you

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snowvols

Why do you not run longer distances? Why not run fartleks?

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The journey of me becoming an Ironman and earning the M-dot tattoo http://ironmaninthesnow.wordpress.com/

baseline6

Primarily because im trying to decrease my overall amount of fat. Look with running your body hates it to put it plain and simple. So the thought people have that is correct is when doing cardio you do exert your self of energy. Lets say you have a Basal Metabolic Rate (BMR) of 2000 calories. So if you were on a caloric defecit diet how would running help you? Your basically saying this "HEY IM malnourished! YOU KNOW WHAT SOUNDS LIKE A GREAT IDEA!? RUNNING 3 MILES! No thats sounds fuckin horrible! haha now I know you didn't say this but literally this is how you damage your metabolism. Your body eats itself and if you've been reading my previous comments understand this, it turns to muscle not fat. So if muscle is part of what makes your BMR why would you wanna do something thats going to make you reduce muscle?

How do you achieve fat loss through cardio? Well you cant be malnourished So if your BMR is 2000 and your cardio workout burned 250 calories. Then your body is going to raise how many overall calories it needs that day alone. Now here is the complicated part. When running not every calorie burned is the same. Fat loss this way depends largely on whats in your blood at the time you run and how hard you ran(your hear rate level) and what you ate. All of this determines where your body will pull its energy from, which is either glucose, muscle or fat. Now unless you time for all that planning fat is going to be the hardest to burn. So to get to fat loss from cardio training you need to consume an absurd amount of carbs to keep you from going catabolic. Now have you ever done a high carb diet? it really really sucks man. because if your doing it right you don't really burn more calories then strength training and its harder to hold diet. you get cravings for sweets which makes it hard as hell. All this not to mention that cardio yields a lower calorie deficit daily if your doing it right.


benefits of strength training/adding muscle? Well You burn at the time of activity, You burn at time of repair and new muscle adds to your BMR. plus it doesn't suck balls to do.

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HoboMaster

For me the bicycle has been everything (and diet). I grew up as a fat kid, which was mainly from my parents feeding me shit over time. I eventually got sick of it and created my own weight loss regiment when I was about 13. Didn't follow any anti-carbo-glutan whatever bullshit, I simply ate healthy things and in moderate amounts. Completely cut out fast food and highly-processed foods, as well as soft drinks and other sources of concentrated sugar.

For exercise, I had a mountain bike and would ride around 10 miles about 4-5 times a week. I loved biking so this was a really good way to stay focused and have fun losing weight, rather than hating the exercise and giving up. The problem with most exercise routines is that they are fucking boring and people give up due to lack of interest (why I don't always think these weight routines are the best thing). I did do a little bit of upper-body resistance training with a Bowflex, but nothing very serious. Following this I managed to drop 40lbs in about 4 months, which is a lot for a young kid.

Since I lost that weight, I haven't changed my diet or exercise habits at all. One of the biggest misconceptions people have is that once they lose the weight, they can go back to being a gluttonous sloth. unsurprisingly, they gain all the weight right back and get depressed. In order to keep a healthy fit body you have to lead a healthy fit lifestyle - you really can't let up on it.

Today I'm in the best shape I've ever been in, which is mostly from a combination of cycling, hiking and doing physical work. I generally hate working out, and rarely do it. Cycling is fantastic because it builds up a super strong heart, you get huge powerful legs and it even builds a good core because your stomach muscled are tensed when you're riding. You will not look like muscle-head Joe but you will be cut and lean.

Being lighter is huge for snowboarding. I think back to when I was overweight and how much harder of a time I had controlling and throwing the board. Being agile and lightweight improves your riding so much, and also makes you more resistant to injury.

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PowderHound and TreeNinja

kpd2003

I suppose being 10 pounds lighter might make you fly .5" higher than my bulky 5"11 205 but "throwing the board" is easier as a lightweight? mmmm I'll most definitely disagree with that opinion.

HoboMaster

By lightweight I mean having a higher muscle to body-frame weight ratio. All fat does is weigh you down and make each turn and movement take more effort - which ultimately limits what you can do.

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PowderHound and TreeNinja

snowvols

I disagree though. I lost a little over 100 pounds from running. One thing you never want to be is malnourished. While running you want to be properly nourished. I eat a lot yes, but that is to make up for all of the calories I burn. Also 3 miles isn't running far. It is all perspective I know what that is a really short run.

I have never had to have a high carb diet based on my exercising. I do eat a fair amount of carbs, but as you said your body needs it. I know all of our bodies are different, but I think running is a great way to loose weight. Endurance running i.e. marathon running isn't as bad on your body as you think if you run properly. If you have poor form, yes you get injured. Sure I have been injured from running but it is due mainly to increasing my mileage too quickly.

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The journey of me becoming an Ironman and earning the M-dot tattoo http://ironmaninthesnow.wordpress.com/

baseline6

again lets remember the title of the thread here-Has nothing to do with endurance based training. Im refering to what is the best way to get lean (like the title of my thread suggests). If you wanna run all day then complain why you cant see you abbs be my guest. What I do doesnt make you some muscle bound dick head. If ya disagree with me as far as whats best thats fine- but trust me I could run 10 miles everyday and lose weight just as anybody else can. Saying cardio is a more efficient way at burning fat is not true and thats a FACT. If you dont like to lift weights dont do it but dont discourage people from what you do not know is true.

give this a good read if you wanna argue about cardio vs weight training, Not what I made this thread for-[T NATION | The Cardio Conundrum

Why Cardio is Killing Your Results « N8 Training Systems

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kpd2003

Gotcha. Yea my 205 1/2 muscle, IMO, is easier than 185 and pure muscle. Then again I have monster feet and a wide board so those are contributing factors