Hard work...no results

[Rain51]

Going from lean to extra lean is really dificult (you already know that) so you need to do it the right way. I don't think it is good for anyone to just reduce calorie intake at random until you start loosing weight. What you would be doing then is basically starve the body, and both fat and muscle end up being burned for fuel. You lose weight, but the loss of lean muscle tissue only serves to reduce your metabolic rate, thus slowing your efforts even more. What you need to do is to go on a low carb diet (I would suggest ckd to prevent muscle loss) you will still need to reduce calorie intake a little (2200 calories/day) but the key is to cut almost all carbs. Remember, The body will not burn fat for fuel as long as there is a steady supply of quick-to-burn sugar. Inversely, without sugar, the body will be forced to body fat for energy. ALL carbohydrates, except for dietary fiber, are ultimately broken down into simple sugar molecules by digestive processes. So since most of the fat you have left is stubborn fat, your body just wont start burning it until absolutaly necessary. i.e NO carb. you should read up on ckd diets and if you are really motivated, read the thread about the all natural peanut butter diet by mr.X. In terms of cardio, I would suggest trying to do it 3-5 times a week and preferably in the morning on an empty stomach. getting some yohimburn would also help you go from 10% to < 9% once you get at the 10% mark.

 

[JoBu]

Cardio...for burning BF you should be doing 45-60min at a time. Takes your body 20 min just to get up to optimal fat burning. And be careful not to go too hard either. You should be working at or below 65% max HR otherwise your body can't utilize fat fast enough and begins to tap more and more into prot reserves (muscle) for energy. General rule of thumb for "cardio" to reduce BF is that you should be able to carry on a light conversation. Now this really isn't cardio in the true sense because your lungs and heart aren't getting worked all that hard but for reducing BF it's where you should be. Nothing wrong with throwing it a high intensity day once in a while but don't make it the norm. I'd suggest a circuit type lifting program 3 days a week that keeps your HR up even while lifting and follow it up with 20 min of cardio. Then do 2 days each week of dedicated cardio 45min minimum. You might also consider a low carb diet. I went on SouthBeach about 4 weeks ago to support my GF and ended up loosing 15lbs. I'm slowly bringing back some carbs...whole wheat pasta and bread, fruits, brown rice. I'm well on my way to getting ripped for the spring.

Good luck!

JoBu