[RandomHero]

Originally Posted by John Tanglewood

This thread has become my bible. What are your guys credentials? I very much appreciate the guidance!

Me personally? Nothing. LOL, that’s why I’m discussing it on a BMW forum rather than giving advice to patients as a physician. BTW, anyone can go get a personal trainers license, and the majority of them are idiots, so don't consider that an official credential.

My informal resume on health and fitness:
-Former power lifter. Did 675 squat, 315 bench, 575 deadlift at 17 years old and 211 pounds
-College baseball player
-Lost around 60 pounds in about 6 months (40-50 of that was in about 15 weeks)
-I’d dare to say that I have close to 1000 hours of research on the topic as well.
-I’ve done keto, low-carb, and simple calorie counting diets all at different times
-I’ve personally coached 10-12 friends to lose weight (the ones that stuck to my advice all succeeded)

Short answer, I’d consider myself an expert novice (or would it be a novice expert?). I’m not a professional, and I’ve never claimed to be, but I’ve been around fitness all my life (except for my college freshman year when I had a baseball injury and then discovered Taco Bell), had some very impressive (at least to me) personal accomplishments, but most importantly, I learn from much smarter people than me.

[In Extremis]

I'm not an expert by any means, but this is what worked for me... I've never had a bmi that said I was obese. I have an average metabolism, but my favorite foods happen to be the worst crap you can imagine. Calorie counting is important but isn't all that matters. It's what you eat and when as well. Try to eat something in the morning that is a real whole grain.. I like steel cut oatmeal or toast made from a Europeon whole grain bread with greek yogurt sauce instead of butter. It really is important to eat in the morning, and as little alcohol as possible. Alcohol slows your metabolism for up to a day, even a beer or two. You also need to excercise evey day if you want a calorie defecit, 3500 calories equals 1 pound of fat, so burning 500 calories a day is 1 pound lost a week through excercise. You also can't lose just stomach fat, fat is lost all over the body at the same time. Ab excercises alone will only build muscle under the fat. So try to eat reguarly (losing weight takes effort), excercise daily or 6x per week, lots of water, no simple carbs or processed foods and eat 1300-1600 calories a day depending on your RMR (resting metabolic rate, calculators online). The pounds will melt away. Also invest in a heart monitor and keep your heart rate in the fat burning zone, theres lots of info online. When your heart rate gets too high, it's great for your lungs and stamina, but you actually burn less calories per hour. Hope I was helpful.

[nullrouted]

This thread is full of great info (and some not-so-great) -- however, the OP I believe is asking about burning 'low stomach' fat because he's looking for a six pack. The bottom line there is <10% body fat... nothing else matters, no amount of situps on their own will get you there if you don't also lose the fat.

As far as losing the fat goes -- calorie theory FTW. I've recently lost 50lbs in only a few months by barely modifying my diet choices at all and simply reducing overall caloric intake by eating less of whatever food I used to eat before. A good rule of thumb (though not strictly accurate) is to eat 100 calories for every 10lbs of body weight you want (not counting exercise). So if you want to weigh 150lbs, eat 1500 calories and you'll maintain it. If you're also exercising too, you can and should account for that extra caloric burn.

Just my $0.02.

[UsualSuspect]

Originally Posted by fly135

As previously mentioned, its about about 80% diet, 20% training. Cardio is great, but can only do so much. Lifting weights can help as it increases your metabolism so you are burning calories even when you aren't training.

But getting back to diet, you must:
1. Never skip breakfast
2. Eat at least 4 times a day
3. Eat clean foods
4. Eliminate carbs from your later meals in the day (say meal 3 and 4)

Regardless of how busy you are, if you dont get your diet sorted out you wont lose the weight you want.

^^^^Listen to this advice! Then get yourself a jumprope...BOOM...Done!

[RandomHero]

Originally Posted by jordanE92

I'm not an expert by any means, but this is what worked for me... I've never had a bmi that said I was obese. I have an average metabolism, but my favorite foods happen to be the worst crap you can imagine. Calorie counting is important but isn't all that matter. It's what you eat and when as well. Try to eat something in the morning that is a real whole grain.. I like steel cut oatmeal or toast made from a Europeon whole grain bread with greek yogurt sauce instead of butter. It really is important to eat in the morning, and as little alcohol as possible. Alcohol slows your metabolism for up to a day, even a beer or two. You also need to excercise evey day if you want a calorie defecit, 3500 calories equals 1 pound of fat, so burning 500 calories a day is 1 pound lost a week through excercise. You also can't lose just stomach fat, fat is lost all over the body at the same time. Ab excercises alone will only build muscle under the fat. So try to eat reguarly (losing weight takes effort), excercise daily or 6x per week, lots of water, no simple carbs or processed foods and eat 1300-1600 calories a day depending on your RMR (resting metabolic rate, calculators online). The pounds will melt away. Also invest in a heart monitor and keep your heart rate in the fat burning zone, theres lots of info online. When your heart rate gets too high, it's great for your lungs and stamina, but you actually burn less calories per hour. Hope I was helpful.

It worked for you so that’s great. However, just because it works doesn't mean it's good advice.

1.) BMI means nothing. My before and after pictures are in this thread on one of the previous pages. My “after” picture put me deep into the “obese” category at 10.5% body fat. BMI does not account for lean body mass.

2.) Calorie counting is all that matters in the end. You are correct with your advice that it’s good to eat in the morning. However, that is to keep you from becoming lethargic and jumpstarting your metabolism early which essentially goes right back to calories.

3.) 1 or 2 beers is not going to slow down your metabolism. There’s evidence to suggest that even 6+ beers does not slow down your metabolism. Furthermore, there is evidence to suggest that protein is metabolized quicker with beer/alcohol consumption. That’s not a good thing, but let’s be more specific when we say that 1-2 beers slows down metabolism....it doesn't. Keep your drinking to a minimum. 1-2 drinks is perfectly fine, just make sure to add the calories to your total daily consumption.

4.) You don’t need to exercise every day to keep a caloric deficit. In fact "exercising" is completely unnecessary in regards to weight loss. It simply increases the level of burned calories. WEIGHT LIFTING is the key aside from a strong diet. I've mentioned the many benefits in previous posts.

5.) 1300-1600 calories would be a good place to start if you weight less than 150 pounds. The better advice would be to start with your weight x10 as suggested below then adjust based on progress.

6.) Your comment about your heart rate being too high is flat out untrue. When your heart rate goes too high your body resorts to burning carbohydrates instead of fat as a quicker source of energy. Running for an hour is still much better than walking for an hour, but at the cost of being much tougher. That's why walking is good because it’s extremely easy and maximizes fat calories burned rather than carbs.


I’m glad your diet worked for you, but you could have made some serious changes to your plan in order to see better results.

Originally Posted by nullrouted

This thread is full of great info (and some not-so-great) -- however, the OP I believe is asking about burning 'low stomach' fat because he's looking for a six pack. The bottom line there is <10% body fat... nothing else matters, no amount of situps on their own will get you there if you don't also lose the fat.

As far as losing the fat goes -- calorie theory FTW. I've recently lost 50lbs in only a few months by barely modifying my diet choices at all and simply reducing overall caloric intake by eating less of whatever food I used to eat before. A good rule of thumb (though not strictly accurate) is to eat 100 calories for every 10lbs of body weight you want (not counting exercise). So if you want to weigh 150lbs, eat 1500 calories and you'll maintain it. If you're also exercising too, you can and should account for that extra caloric burn.

Just my $0.02.

Good simple advice that was well said. I completely agree.

[ATTN]

Originally Posted by fly135

As previously mentioned, its about about 80% diet, 20% training. Cardio is great, but can only do so much. Lifting weights can help as it increases your metabolism so you are burning calories even when you aren't training.

But getting back to diet, you must:
1. Never skip breakfast
2. Eat at least 4 times a day
3. Eat clean foods
4. Eliminate carbs from your later meals in the day (say meal 3 and 4)

Regardless of how busy you are, if you dont get your diet sorted out you wont lose the weight you want.

Sorry mate, but that is the worst advice and scientifically incorrect. I don’t blame you because someone has probably provided you bad advice.

If we’re both talking about someone losing weight as this thread suggests.

You do not need to have breakfast to lose weight this has proven by Intermittent Fasting (IF). Generally when people have Breakfast they’re waking up from the morning to Break their Fast – hence why we call Breakfast, Breakfast. Traditionally breakfast consist of carbohydrates eg Oats, Toast etc. Carbs helps restore Glycogen which is the element that gives you energy from your carbohydrate sources. If you don’t have “breakfast” say at 9am your body will look for other energy sources elsewhere, guess where? Your fats, that's right your body will be in a fasten state and use your fats as energy.

Meal frequency is another myth which with IF you do not need to have 4, 5, 6 meals a day to lose weight. You can have 2 or 3 meals to lose weight. Remember the only way to lose weight is a calorie deficit, if you had 6 meals which = 2500 cals vs 2 meals = 2500 cals, they will both lose weight.

Eating clean yes you can lose weight without a doubt but if we’re talking purely on losing weight, you can eat whatever you want in moderation just as long as you’re on a calorie deficit you can lose weight

Example A

Meal 1 – Clean
Meal 2 – Clean
Meal 3 – Double cheese burger, large fries, large Coke + 12 pack of chicken nuggets

Total calorie intake = 2500 cals

Example B

Meal 1 – Clean
Meal 2 – Clean
Meal 3 – Clean

Total calorie intake = 2500 cals

Who’s going to lose weight? They both A and B will. Read more here

Lastly eliminate carbohydrates later? That is the worst thing I’ve ever heard of, carbohydrates is your friend without carbohydrates you will be in a catabolic state with no energy. Carbohydrates is your energy source. You have to remember carbohydrates, junk food does not make you fat excess calories does.

In summary I don’t mean to pick on you, but it’s bad advice given to people who want to achieve their goals and I see it all the time on the internet and at the gym.

I work 9-5pm my first meal of the day is at 12pm and my last meal is at 7pm. My 7pm meal is 200g of rice, chicken, eggs, broccoli, 2x Golden Crumpets with Nutella and Peanut butter. Without fail I’ve been losing .5kgs a week without ZERO cardio.

Calories in vs Calories out.

I've added hyper links as reference and source

[RandomHero]

^^^another person that actually knows what they're talking about.

[ATTN]

Originally Posted by mmahany

^^^another person that actually knows what they're talking about.

Cheers mate, I've just been doing this for far to long and I've surrounded myself around people that are actually are educated in this field with proven data and facts, along with my own research.

You've also made some valid and strong points.

But I have to ask where does the other 1% go from 99%?

[John Tanglewood]

Originally Posted by mmahany

Me personally? Nothing. LOL, that’s why I’m discussing it on a BMW forum rather than giving advice to patients as a physician. BTW, anyone can go get a personal trainers license, and the majority of them are idiots, so don't consider that an official credential.

My informal resume on health and fitness:
-Former power lifter. Did 675 squat, 315 bench, 575 deadlift at 17 years old and 211 pounds

Thanks man....and of course, I was only asking informally to see what your background was because you're obviously well-versed on the subject.

After being an average 165lb (i'm 5'9.5), my late night ice cream and snacking binges after 10pm have caused me to shoot up to 180lb+...this all happened within the last year. I stopped going to the gym, continued to snack, and now here I am.

Now I'm back in the gym after a multitude of injuries (neck, knee, shoulder), and i'm excited about being sore again.

I'd like to add deadlifts to my normal routine...can you either explain proper form or link me to a good video that would supplement your advice?

[RandomHero]

Originally Posted by John Tanglewood

Thanks man....and of course, I was only asking informally to see what your background was because you're obviously well-versed on the subject.

After being an average 165lb (i'm 5'9.5), my late night ice cream and snacking binges after 10pm have caused me to shoot up to 180lb+...this all happened within the last year. I stopped going to the gym, continued to snack, and now here I am.

Now I'm back in the gym after a multitude of injuries (neck, knee, shoulder), and i'm excited about being sore again.

I'd like to add deadlifts to my normal routine...can you either explain proper form or link me to a good video that would supplement your advice?

I'm the exact same height as you down to the half inch, lol. I have a much bigger build mostly from my powerlifting days. I have about 170-175 pounds of lean body mass alone.

Deadlifts are a fantastic life to add to your routine. They work a ton of muscle groups specifically in your legs and lower back. They're one of the best lifts for losing weight too because you're using some of the biggest muscle groups in your body.

There are two ways to deadlift: conventional and sumo. You can youtube both, but essentially:

conventional: feet shoulder width, hands directly outside your legs
sumo: feet as wide as possible (you can play with this some), arms hang directly down.

I started deadlifting conventionally and ultimately moved to sumo style after reaching a plateau around 525. My powerlifting career ended as a result of an injury (oddly enough related to baseball).

My best advice is this: when you’re first starting out, work with a very very light weight. Learn the form first, and then worry about your 1-rep max.

-Get the weight off the ground with your legs. The biggest mistake people make is locking their knees out too soon. At that point you’re lifting with your back which is a recipe for injury.
-Keep the bar as close to your body as possible at all times. I have scars on my shins from digging the bar into them. You can wear tall socks to combat this.
-Legs first, leg/back mid way, lock the lift out with your back. Basically the weight should move in unison with the muscle groups you’re using.
-I’d highly advise using a belt when you deadlift particularly a thick belt with a lot of support. It will help alleviate strain on your back which is very important. I never trained with any other equipment other than a belt.
I personally used this one although a single prong is much easier to take off (I’d cinch the hell out of mine): http://www.inzernet.com/detail_belt....RBELT_BUCKLE13
-Give yourself about 5 times in the gym doing deadlifts before you go anywhere past 75% of your max.
-When you get the form down you can eventually do elevated deadlifts (I used to stand on 100 lbs plates) and straight leg deadlifts (your knees are locked the entire time). Train very light with these as you’re using your back much more than your legs.

[John Tanglewood]

Great advice! Much appreciated man! I never realized the belt may be so essential, as I see so many people not using it.

Won't I look pretty odd if I'm using a belt and only deadlifting 135 at the start?

[RandomHero]

Originally Posted by John Tanglewood

Great advice! Much appreciated man! I never realized the belt may be so essential, as I see so many people not using it.

Won't I look pretty odd if I'm using a belt and only deadlifting 135 at the start?

You'll look pretty odd limping around at work because you hurt your back, too. Just saying. 135 may not be a lot of weight, but it's enough to hurt yourself, especially if you have never deadlifted before. Like I said, I deadlifted 575 before getting hurt and I would usually do 5 sets of 3 for my workout: 135, 225, 315,405,495. I wore a belt for every set.

Don't worry about looking odd or stupid.

There’s always going to be someone stronger, better looking, and “cooler” than you workout out. Don’t worry about what other people think. That’s one of the big problems many people develop. They don’t want to look silly in front of other people. Gym time is YOUR time. You’re not there to look cool, socialize, or compare yourself. If you want to do that, go join a spin class and hang out with fat old ladies. You’re there to improve yourself so you can look cool outside of the gym.

Now, that doesn't mean you should go out and buy a deadlifting singlet, a headband, and wrestling shoes (good for deadlifting), but no one is going to think any less of you for wearing a belt. I see people all the time who even bench press with a belt.

Usually, at most gyms there are plenty of other people that can be made fun of:

-The high school kid doing curls every single day in jeans
-The asshole jumping around psyching himself out before doing a set
-The douches yelling at the top of their lungs telling their buddies to "lock it out bro."
-The moron slamming weights down as if he's just broken a world record.
-The old lady stuck inside a machine.
-The old man doing situps wearing shorts that aren't long enough to even cover his balls.

If you're wearing a belt and minding your own business no one is going to think twice about you. If they do, then they're the fool.

[John Tanglewood]

Originally Posted by mmahany

You'll look pretty odd limping around at work because you hurt your back, too. Just saying. 135 may not be a lot of weight, but it's enough to hurt yourself, especially if you have never deadlifted before. Like I said, I deadlifted 575 before getting hurt and I would usually do 5 sets of 3 for my workout: 135, 225, 315,405,495. I wore a belt for every set.

Don't worry about looking odd or stupid.

There’s always going to be someone stronger, better looking, and “cooler” than you workout out. Don’t worry about what other people think. That’s one of the big problems many people develop. They don’t want to look silly in front of other people. Gym time is YOUR time. You’re not there to look cool, socialize, or compare yourself. If you want to do that, go join a spin class and hang out with fat old ladies. You’re there to improve yourself so you can look cool outside of the gym.

Now, that doesn't mean you should go out and buy a deadlifting singlet, a headband, and wrestling shoes (good for deadlifting), but no one is going to think any less of you for wearing a belt. I see people all the time who even bench press with a belt.

Usually, at most gyms there are plenty of other people that can be made fun of:

-The high school kid doing curls every single day in jeans
-The asshole jumping around psyching himself out before doing a set
-The douches yelling at the top of their lungs telling their buddies to "lock it out bro."
-The moron slamming weights down as if he's just broken a world record.
-The old lady stuck inside a machine.
-The old man doing situps wearing shorts that aren't long enough to even cover his balls.

If you're wearing a belt and minding your own business no one is going to think twice about you. If they do, then they're the fool.

Hey don't knock spin class!!! LOL. Good points.

[stormzusmc]

Honestly there is a lot of good advice in here from people that have researched tons of methods and have probably gone through transformations.

That said, find what works for you, don't over complicate, pay attention to what you stuff in your face (eat clean/proper portions) change things up, laugh, rest, lift heavy, have sex.

Once you've built muscle mass and lost some fat and are really ready to change your physique then try the intermittent fasting, or other things to get below the 16-18% threshold. Until then...don't over complicate and find out what works best for YOU and your body.

[badra100]

I would suggest a cleansing diet. I lost 12 pounds in 9 days and then 28 pounds in less than a month. I also lost a lot of inches too! I learned that cleansing will help the body get rid of toxins.

[badass335]

Originally Posted by badra100

I would suggest a cleansing diet. I lost 12 pounds in 9 days and then 28 pounds in less than a month. I also lost a lot of inches too! I learned that cleansing will help the body get rid of toxins.

What cleansing diet did you choose?

[coogs08]

All about eating clean, and I know it sounds strange, but don't do too much cardio. You've gotta mix in some weight training...People say 'oh I don't want to lift weights b/c I don't want to be bulky', that is so much BS. The only way you'll get 'bulky' is by having a caloric surplus. If you keep your calories in a deficit, you will lose weight no matter what.

I used to be an 'only cardio' type of guy. I had gained 35 lbs during college and my wedding was coming up, so I wanted to lose the weight quick. I cut out all sweets and bad carbs and began running 5-6x a week. I dropped the weight super fast, I lost about 30 lbs in 3 months. But my body wasn't where I wanted it to be...I was a little 'skinny fat'. I used to hate lifting weights but then I decided to give it another try in fall of 2013 and fell in love with it. It is also amazing how much easier/funner running is after working out your legs and core for a few months with weight training. I now lift about 3-4x a week and run 2-3x a week and I feel strong and fit. Anyways sorry for rambling on, just wanted to offer my thoughts as I was like you before (only running).

[manutdas11]

Originally Posted by badass335

What cleansing diet did you choose?

I second that motion.

[ATTN]

Diet(deficit)>Train>rest/sleep/sex>repeat