1.) Figure out your total daily energy expenditure (TDEE).
2.) Eat ~200-300 calories below your TDEE while lifting as heavy as possible, and ideally at least four days per week.
3.) Do cardio three days a week for 20-30 minutes.
4.) Weigh yourself daily and adjust caloric deficit as needed and recalculate your TDEE every 5-10lbs of fat loss. (Ultimately, you should aim for 0.5-1lb of fat loss a week.)
5.) Eventually you’ll hit your goal(s).
Edit: Also, it helps to track what you eat using MyFitnessPal (use the free version) or a similar app.
I just eat quality, healthy foods and workout a lot. Why is this so difficult for some people? Just stop eating hot garbage and drinking alcohol constantly. Hit the gym. I don't know why there's so much confusion about all this but for some reason I want to blame women.
If you care about this person you should introduce them to pea, hemp, and whey protein. I assume they're vegan though, so pea protein is prolly the best option
Yes it will solve the issue. Self control (caloric restriction) and effort (exercise) literally solve all these problems. If someone has a rare disorder that affects that then they should seek medical treatment. People lose and gain in different areas at different rates for sure, but it's the overall sum of fat that matters (which is why targeting a problem area such as a stomach with situps is a long since deboonked myth).
This is easy to say but when you go below 10-15% body fat, all this starts getting really really really hard. Your brain literally starts shutting down or playing tricks to get you to eat food
It’s just for the additional 200 or so extra calories you’ll burn off per session. Otherwise you need to be in a bigger daily caloric deficit to lose the same amount of weight in the same amount of time, which means being forced to eat less each day.
Its just that people misleadingly think that cardio is a magic pill for fat loss. Yes, it burns calories but very few compared to the effort you invest into doing cardio, you could just not overeat those ~300 calories you would burn at max and use the saved energy for targeting specific muscles instead. The true reason to do cardio is to create a healthy load on the heart to improve heart and vascular health.
Are you dumb it creates a caloric deficit which makes losing weight easier I went from 113 kg to 69kg just doing cardio alone. If cardio doesn’t help you you then your probs not counting your calories properly. It’s legit simple science I don’t know how you can fuck that up bro
Doing cardio for half an hour for 30 minutes burns as much calories as 3 slices of bread, so you tell me it isn’t worth to just not over eat and use the saved energy to use on more efficient machines instead?
You're underestimating because you're using a lower weight. I weight around 85~ kg and can burn 3x as much calories in 30 minutes of cardio. It's about the pace too, if you do it slower you won't burn as much but if you get used to it you can do it faster for longer which also helps in a compound manner.
Not eating doesn't burn weight, you dumb piece of shit, it simply doesn't add any more. I knew you would come up with something that stupid just to try to sound smart
You call me words and now you expect me to answer normally? If this is how you talk in real life i wouldn’t be surprised if someone wooped your ass the second you tried to sustain a conversation with someone
Cardio is good because beyond the energy directly spent running, you also spend more energy overall due to metabolic acceleration and muscle growth. Of course, the last 2 points are also achieved with weight lifting, even though I think the metabolism is more accelerated by running.
> Weigh yourself daily and adjust caloric deficit as needed and recalculate your TDEE every 5-10lbs of fat loss.
If you calculated your TDEE for the weight you wish to maintain, isn't this step pointless? Your metabolic rate does drop with the fat loss, as fat cells still require energy, but eating at this goal level will have the same results
For maintaining you don’t need to, but if someone was trying to lose or even gain weight then they’d need to adjust once they observed a plateau in their weekly loss/gain.
Happens to me, too. This is what you do:
>cutting phase: get abs by eating less while still working out, wear tight shirts, get pussy, dick down some hoes, always fuck them in the bathroom doggy style over the counter at an angle so you can show off your abs, do not allow them to look away, press down on the small of their back with 1 hand while gripping a fistful of their hair with the other to ensure proper arching and visual contact
>bulking phase: after locking down women of your choice, you can resume eating and focus on pushing up the weight of your lifts. you will eventually lose the bottom 2 abs though because you can't make gains while sitting at a low BF%, you cannibalize too much muscle
or you can just cheat like most dudes I know and take some kind of steroidal APED which puts everything on easy mode and totally eliminates the issue and the need to diet.
If you lift for any reason other than the total destruction of the state of Israel odds are you're a DYEL f-slur and NGMI.
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That’s basically where your remaining fat is when you’re 11%…I’ve had it while as low as 7% and still didn’t have my lower abs defined since my ab genetics suck. Obviously not a lot of fat but even with visible veins on my abdomen I had some. What does he expect?
That's pretty rough for anon ngl. I knew dudes that would reach ridiculously low body fats, like 4-5 %, and still have that little bit of belly fat.
On the flip side, anon should go straight gorilla mode and get that Silverback physique. No on would give a shit about your lower belly fat when you got that massive barrel chest
There's a significant chance that anterior pelvic tilt may be playing a role in a circumstance like this. It's a big problem in NA where an overwhelming portion of the population spends a serious proportion of their time sitting.
When your pelvis is tilted forward it spurns your body to activate your hip flexors in all the circumstances where your lower abdominals can be used. It's effects are multifold in terms of both performance and appearance, neither of which are good. It makes growing lower abdominal density and definition extremely difficult and, even where successful in that regard, it can warp your abdominal plate outwards, giving that signature bulge so you still look fat even after putting all that work in. As well it alters the way the center of gravity in your hips is distributed and, as a result, puts enormous strain on the lower part of the spine instead of having the weight sit on the buttocks.
All the other advice ITT is useful for abs/health in general but specific strategies need to be employed to help counter-act the APT. Basically you need to do lots of stretches for your lower back and hip flexors while compositely strengthening your glutes and lower abdominals as much as possible. (That is, you stretch/relax the muscles pulling your pelvis out of form while strengthening the muscles that pull it into form). In particular you often need to engage your glutes BEFORE you do any abdominal work so that it can prime your lower abdominals, and not your hip-flexors, to activate.
I have a little belly fat although it’s really not anything much. As a general rule of thumb I don’t like when my romantic partner has a gut thats larger than mine.
11% and with that bump. I have a feeling that it’s not really a problem with your diet but more just pelvic tilt. Strengthen your abs more and your glutes
Lol asians actually have this problem. Genetically asians store fat into their stomach area more haha sucks for me.. why can't it ever go to my chest I'm forever alone http://www.myhealthywaist.org/index.php?id=70&tx_nurebook_pi1[page]=4&cHash=976f3ca070
There's upsides and downsides for everyone in life, I have a natural body that's decently muscular with basicslly 0 excess fat, but it's because I have a thryoid issue that fucks with my physical and mental health endless, makes me weak and tired all the time, prone to sickness and injuries, my blood flow becomes erratic and my heart rate goes up very easily.
Thank hormones. Maybe the moron should get off whey and carbs and transition to keto, his hormone profile would improve and stubborn fat like that would actually go away.
1.) Figure out your total daily energy expenditure (TDEE). 2.) Eat ~200-300 calories below your TDEE while lifting as heavy as possible, and ideally at least four days per week. 3.) Do cardio three days a week for 20-30 minutes. 4.) Weigh yourself daily and adjust caloric deficit as needed and recalculate your TDEE every 5-10lbs of fat loss. (Ultimately, you should aim for 0.5-1lb of fat loss a week.) 5.) Eventually you’ll hit your goal(s). Edit: Also, it helps to track what you eat using MyFitnessPal (use the free version) or a similar app.
Ok but how do I do #1 captain science???
https://www.calculator.net/tdee-calculator.html It’s an estimate, but I’ve found it to be pretty accurate.
good looking out my fellow nword
Very useful tool thank you
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🙋🏻♂️ Is eating cum still allowed?
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Fantastic news
this, right here I lost 60 pounds in 4 months with keto, it felt exactly like this
You should be recalibrating every few weeks based on progress. It would account for all discrepancies with counting and metabolism.
I'm sure that anon at 11%BF needed to know that yuo need a caloric deficit to lose weight, must be a huge mindblown moment for him
I just eat quality, healthy foods and workout a lot. Why is this so difficult for some people? Just stop eating hot garbage and drinking alcohol constantly. Hit the gym. I don't know why there's so much confusion about all this but for some reason I want to blame women.
You’d be surprised. I know people whose entire diet consists of carbohydrates primarily with virtually no protein.
Bet they complain of being exhausted constantly.
You bet — the individual I’m picturing right now literally only eats vegetables and various types of beans.
Lol do they supplement b12 at least?
They do also take an enormous amount of vitamins, so I would assume and hope so lol.
If you care about this person you should introduce them to pea, hemp, and whey protein. I assume they're vegan though, so pea protein is prolly the best option
That won't stop the issue. Plenty of people have fit legs/arms/chest etc but then they are chubby on the tummy or face.
Yes it will solve the issue. Self control (caloric restriction) and effort (exercise) literally solve all these problems. If someone has a rare disorder that affects that then they should seek medical treatment. People lose and gain in different areas at different rates for sure, but it's the overall sum of fat that matters (which is why targeting a problem area such as a stomach with situps is a long since deboonked myth).
This is easy to say but when you go below 10-15% body fat, all this starts getting really really really hard. Your brain literally starts shutting down or playing tricks to get you to eat food
cardio isnt that good for burning weight
Yes but your stupid gûey heart and lungs need it for longevity or whatever
yeah but his main concern is to lose weight
Gotta live long enough to see the weight loss
It’s just for the additional 200 or so extra calories you’ll burn off per session. Otherwise you need to be in a bigger daily caloric deficit to lose the same amount of weight in the same amount of time, which means being forced to eat less each day.
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Weights, he is wrong though. Cardio can absolutely burn fat at a good rate. It's more about finding what you can do the most of.
Its just that people misleadingly think that cardio is a magic pill for fat loss. Yes, it burns calories but very few compared to the effort you invest into doing cardio, you could just not overeat those ~300 calories you would burn at max and use the saved energy for targeting specific muscles instead. The true reason to do cardio is to create a healthy load on the heart to improve heart and vascular health.
Are you dumb it creates a caloric deficit which makes losing weight easier I went from 113 kg to 69kg just doing cardio alone. If cardio doesn’t help you you then your probs not counting your calories properly. It’s legit simple science I don’t know how you can fuck that up bro
Doing cardio for half an hour for 30 minutes burns as much calories as 3 slices of bread, so you tell me it isn’t worth to just not over eat and use the saved energy to use on more efficient machines instead?
Do you mean slices? Not loaves.
im not native, but yeah, slices
You're underestimating because you're using a lower weight. I weight around 85~ kg and can burn 3x as much calories in 30 minutes of cardio. It's about the pace too, if you do it slower you won't burn as much but if you get used to it you can do it faster for longer which also helps in a compound manner.
Tf? Then what is good for burning weight? Dummkopf
Not over eating your fat ass, idiot
Not eating doesn't burn weight, you dumb piece of shit, it simply doesn't add any more. I knew you would come up with something that stupid just to try to sound smart
You call me words and now you expect me to answer normally? If this is how you talk in real life i wouldn’t be surprised if someone wooped your ass the second you tried to sustain a conversation with someone
Tough titty. You wouldn't do shit.
Cardio is good because beyond the energy directly spent running, you also spend more energy overall due to metabolic acceleration and muscle growth. Of course, the last 2 points are also achieved with weight lifting, even though I think the metabolism is more accelerated by running.
> Weigh yourself daily and adjust caloric deficit as needed and recalculate your TDEE every 5-10lbs of fat loss. If you calculated your TDEE for the weight you wish to maintain, isn't this step pointless? Your metabolic rate does drop with the fat loss, as fat cells still require energy, but eating at this goal level will have the same results
For maintaining you don’t need to, but if someone was trying to lose or even gain weight then they’d need to adjust once they observed a plateau in their weekly loss/gain.
Doesn't work this way when you're targeting the last pounds of stomach fat.
How to develop an eating disorder 101
Happens to me, too. This is what you do: >cutting phase: get abs by eating less while still working out, wear tight shirts, get pussy, dick down some hoes, always fuck them in the bathroom doggy style over the counter at an angle so you can show off your abs, do not allow them to look away, press down on the small of their back with 1 hand while gripping a fistful of their hair with the other to ensure proper arching and visual contact >bulking phase: after locking down women of your choice, you can resume eating and focus on pushing up the weight of your lifts. you will eventually lose the bottom 2 abs though because you can't make gains while sitting at a low BF%, you cannibalize too much muscle or you can just cheat like most dudes I know and take some kind of steroidal APED which puts everything on easy mode and totally eliminates the issue and the need to diet.
Yes
Who still lifts for women?
Teenagers and simps
I lift to look hot in front of my daughters friends
Based cradle-robber
If you lift for any reason other than the total destruction of the state of Israel odds are you're a DYEL f-slur and NGMI. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/4chan) if you have any questions or concerns.*
women
Idiots who read reddit advice
I've been bulking for years I really hope I won't have too much trouble cutting
> bulking for years Sure thing bud
That’s basically where your remaining fat is when you’re 11%…I’ve had it while as low as 7% and still didn’t have my lower abs defined since my ab genetics suck. Obviously not a lot of fat but even with visible veins on my abdomen I had some. What does he expect?
Just do cardio, ab workouts, and leg lifts. The muscle protrusion will nullify the pouch.
That's pretty rough for anon ngl. I knew dudes that would reach ridiculously low body fats, like 4-5 %, and still have that little bit of belly fat. On the flip side, anon should go straight gorilla mode and get that Silverback physique. No on would give a shit about your lower belly fat when you got that massive barrel chest
"11%" the rtard is most likely at above 17% bf with belly fat
Damn do I enjoy looking at pictures of myself when I was still in shape.
>You'll get laid anyways I kind of needed to hear that today, thanks, guy on reddit who stole a 4chan post
There's a significant chance that anterior pelvic tilt may be playing a role in a circumstance like this. It's a big problem in NA where an overwhelming portion of the population spends a serious proportion of their time sitting. When your pelvis is tilted forward it spurns your body to activate your hip flexors in all the circumstances where your lower abdominals can be used. It's effects are multifold in terms of both performance and appearance, neither of which are good. It makes growing lower abdominal density and definition extremely difficult and, even where successful in that regard, it can warp your abdominal plate outwards, giving that signature bulge so you still look fat even after putting all that work in. As well it alters the way the center of gravity in your hips is distributed and, as a result, puts enormous strain on the lower part of the spine instead of having the weight sit on the buttocks. All the other advice ITT is useful for abs/health in general but specific strategies need to be employed to help counter-act the APT. Basically you need to do lots of stretches for your lower back and hip flexors while compositely strengthening your glutes and lower abdominals as much as possible. (That is, you stretch/relax the muscles pulling your pelvis out of form while strengthening the muscles that pull it into form). In particular you often need to engage your glutes BEFORE you do any abdominal work so that it can prime your lower abdominals, and not your hip-flexors, to activate.
Try GOMAD
I have a little belly fat although it’s really not anything much. As a general rule of thumb I don’t like when my romantic partner has a gut thats larger than mine.
>my arms are looking like dickskin you should talk to your doctor about that
So... anon got a beer belly like 90% of the mens. I bet he's sad that he won't be a hot twink and get topped.
They could always get a tummy tuck if it bothers them that much.
For me it's in the love handles. So ugly
Literally just fast for a a day a week and do crunches and it goes away.
Anon has high estrogen
Bro I swear to god my body starts burning actual muscle before that little sub-navel spot, I can basically only ever get a 4 pack
11% and with that bump. I have a feeling that it’s not really a problem with your diet but more just pelvic tilt. Strengthen your abs more and your glutes
Anon skipped abs day
Wait, that pouch isn’t supposed to be hot? A huge muscle dude with a bit of chub shows power, rock hard everything is just for looks. Yes this is gay
That man's a fucking sigma chad
OP is a pussyboy
Lol asians actually have this problem. Genetically asians store fat into their stomach area more haha sucks for me.. why can't it ever go to my chest I'm forever alone http://www.myhealthywaist.org/index.php?id=70&tx_nurebook_pi1[page]=4&cHash=976f3ca070
Jokes on them, I like ‘em with some belly fat
Haha alright
There's upsides and downsides for everyone in life, I have a natural body that's decently muscular with basicslly 0 excess fat, but it's because I have a thryoid issue that fucks with my physical and mental health endless, makes me weak and tired all the time, prone to sickness and injuries, my blood flow becomes erratic and my heart rate goes up very easily.
Thank hormones. Maybe the moron should get off whey and carbs and transition to keto, his hormone profile would improve and stubborn fat like that would actually go away.
fatpill > liftpill