How to lose body fat ?

[amol0010]

Hi,
I guess this is my first post, so hello to everyone around.

Would like to know some stuff... my vital statistics are something like this.
Height - 5ft 10 inch
Weight - 70 kg (154 lb)

However, my waist size is 34 inches, and i seem to have a tendency of putting on flab on my stomach, waist and chest. I am 23 years of age.

According to BMI calculations, my weight falls under normal range, but my waist size is way too large, ideally it should be around 31-32 inches.

I tried dieting a year back, being on a very strict diet with minimal fat intake and i got to around 65 kg of weight, and became lean with 32 inches of waist and minimal fat on my front part of the body.
But in a year after that i gained around 5 kg of weight, and even though i am in the normal weight group, i still have a lot of body fat.

I currently work out in the gym 5 days a week, with around 70 pushups, 50 stomach crunches and machine exercising with around 10-15 reps in sets of two per machine.

Even after following this regimen for more than a month, i dont seem to have lost a single pound of weight, and my waist size is just 1/2 inch lesser than what it used to be.

I guess i am not making much progress. Again, i never intake fat heavy foods, sugar and sweets that will make me fat.

Any ideas on what i should be doing to make my front body fat go away ?

thanks,
Amol

 

[mm107]

No fats? hmm, hows the libido? Men need FAT in their diet. Now im not talking about BACON fat here im talking about Fishoil Fat, Peanutbutter Fat, Olive Oil Fat, ETC. You NEED to have fat intake or your testosterone levels lower(hence slow libido)

also how much do you eat? go to fitday.com and put in ALL the food you eat for a day and see if its between 1800-2500. If your body isnt getting ENOUGH calories then it HOLDS onto FAT.

At the Gym, are you lifting Heavy?

2 Per Machine comon bro you at a GYM why waste your time doing sissy workouts.

Hit up the freeweight area bro!

Lifts YOU NEED TO INCORPORATE

Deadlifts
Sqauts
Clean & Press

Lift heavy or Go Home.
Go for the 5-7 Rep Range. If you can hit 3 Reps, stay with that weight(maybe slighyly less to guarentee 5 reps). You really have to Shock your Central Nervous system.

Legs Excercises: Legs are most of the body, why are you not working them? The legs will produce testosterone wich will help build lean muscle mass, and lean muscle mass burns more calories than fat does.

Now here comes the dreaded word: CARDIO!
what kind are you doing? 45 mins? High Intensity Training? ETC?

I would go for HIT Training. Run hard for 1 minute, jog for 1-2, then run my hardest again for 1 minute, and so on. I do HIT for 15-20 minutes.

Also i see your working your abs alot. Abs are made with good diet, and not with working out, getting them bigger needs workouts, but to make them visible you need a GOOD DIET. If they are not visible and u work them TOO HARD they become big and bulky UNDER the fat, leaving the appearance of a belly.

Aks some more questions so we can help you some more.
but pls post your diet.

MM

 

[amol0010]

Hi,
thanks for the reply.
Here's my diet regimen -

morning when i get up @ around 8:00 am my breakfast is something like this
1. 400 ml of 1% fat milk along with little corn flakes no sugar
2. 6-7 soaked almonds overnight

for my lunch (12:00 PM) i have something like
1. 2 whole grain wheatbread slices
2. vegetable sabzi - be it cauliflower, cabbage and something like that ( actually it's hard do decribe, since I am from india, and it's hard to find words in Engilsh)
3. Salad dish - inclues tomatoes, carrots, cucumber usually
4. 100 g of Yogurt made from low fat milk

mid-day snack at around 4:00
3 pieces of fruit which includes oranges, guvavas OR 1 dish of watermelon

Gym workout begins @ around 6:00
5 minutes of fast cycling
around 50-70 stomach crunches
50 pushups
and the exercise i mentioned in my other post

come back @ around 8:00
for dinner -
100 g of yogurt
500 ml of mixed vegetable soup
150 g of sprouted legumes

any further suggestions ?

 

[Lifterforlife]

You need some protein!

 

[SFArugger]

Sorry but your workout sucks ass. You need a complete overhaul. This is elite fitness not "i want to lose a few pounds before I hit menopause someone please help me" 50 to 70 crunches???? common now

Hi,
thanks for the reply.
Here's my diet regimen -

morning when i get up @ around 8:00 am my breakfast is something like this
1. 400 ml of 1% fat milk along with little corn flakes no sugar
2. 6-7 soaked almonds overnight

for my lunch (12:00 PM) i have something like
1. 2 whole grain wheatbread slices
2. vegetable sabzi - be it cauliflower, cabbage and something like that ( actually it's hard do decribe, since I am from india, and it's hard to find words in Engilsh)
3. Salad dish - inclues tomatoes, carrots, cucumber usually
4. 100 g of Yogurt made from low fat milk

mid-day snack at around 4:00
3 pieces of fruit which includes oranges, guvavas OR 1 dish of watermelon

Gym workout begins @ around 6:00
5 minutes of fast cycling
around 50-70 stomach crunches
50 pushups
and the exercise i mentioned in my other post

come back @ around 8:00
for dinner -
100 g of yogurt
500 ml of mixed vegetable soup
150 g of sprouted legumes

any further suggestions ?

 

[poysyn]

Your diet lacks in many aspects. Protein intake is very low, fat intake (6-7 almonds should be more like 20-25 almonds to be around 1oz if im not mistaken)

For a man of your activity and size you should (at a glance..) be taking in way more calories then that. You are just a little bit larger than me and I'm taking in around 2,100 calories on my cutting diet. I believe you should be somewhere around 2,100-2,350 at least. You need to incorporate something post workout to replenish your body also or your muscles will start to feed off eachother. (carbs + whey ideally, NO fats here)


-corn flakes should be oats
-yogurt is sugar = garbage
-your fruit selection sucks, at least replace with something like apples, strawberries, blueberries, etc.

just a few things i noticed..read around this forum for sample diets and various other great tips that have already been posted. Also try plugging your food selections in fitday.com and post macros as well.

 

[Eaglesguy]

A couple of quick comments.

Your diet needs alot more protein and fat in it. It sounds like you arent getting enough quality calories and thats not going to promote any muscle growth. It looks like you might be vegetarian, if thats the case you still need some sort of protein and that can be found in a variety of sources. Some protein powders are easy to add, as are other soy based foods.

Looking at your "gym" workout you need alot of work. That workout wouldnt even be a warmup for me. It says you start at 6 and get home at 8, which means either your gym is REALLY far from your house or you are taking 2 hours for a 10 min workout. You need to spend your gym time more effeciently.

 

[poysyn]

I didn't even think to realize you may be a vegetarian.. you could do something like this as a breakfast to replace your yogurt..

Meal 1: 1/2 cup of oats mixed with 3 tablespoons of ground flax seed.
3 egg whites (372 / 11 / 37 / 32)
cal / fat/ carb/ prot

 

[pintoca]

Bro, you are doing a number of things wrong:

1. Trusting BMI... for most people it works, for people working out or bodybuilders, it doesnt.
2. Low cals, low fat diet: They ALWAYS backfire, you lose weight with them, you want to lose fat

I have said this probably 2000 times already, but losing fat is all in the numbers, it's all a numbers game, get your diet in order, add some activity (cardio + weights) a TON of patience and you are all set