what are the basics in lowering body fat?

[WarriorPL]

I just started to decrease my carbs, and i just added in cardio today. I hope to shed some fat... a good 3% i hope.

 

[SeanHolmz]

I do cardio on an empty stomach in the morning, then do my weight training in the evening. I've heard that helps.

 

[the People's Champ]

to put things in perspective, my day starts at 3 am, work starts at 4:30 am, get off at work at 3pm, hit the gym at 3:45 pm, then normally hit the rack at 8 or 9 pm. I work a lot, which really doesn't give me too much time to play with. can I just give up lifting weights altogether for like two weeks and concentrate on cardio on top of decreasing my carbs?

 

[leancuisine]

to put things in perspective, my day starts at 3 am, work starts at 4:30 am, get off at work at 3pm, hit the gym at 3:45 pm, then normally hit the rack at 8 or 9 pm. I work a lot, which really doesn't give me too much time to play with. can I just give up lifting weights altogether for like two weeks and concentrate on cardio on top of decreasing my carbs?

let me address this in the most informative way. now......
sounds like you wanna shed fat quikcly and efficiently and the 2 week "all cardio" routine is not a bad idea at all if you're willing to lose muslce. if you quickly wanna lose fat and spare as much muscle as possible then you have to take an anabolic steroid.

i would take a fast acting steroid like test enanthate for the entire 3 weeks at 100mg every other day. the rationale is that the tesetesterone will not allow your body to go into a catabolic phase. it has many other good qualties such as increased protein synthesis, and postive nitrogen balance, but for your purpose it will serve to spare muscle. during these 2 weeks do cardio twice a day. once in the morning on am empty stomach and one session as far apart as the morning session. for example, if your a.m cardio is at 10 a.m, wait until 6p.m or later to do the next session. cut your carbs down to no more than 100 grams a day, and protein intake at 200-250 grams. fat i'd say at no more than 50grams.

i strongly recommed to workout at least twice on your upper body and twice on your legs during this routine. i'm not talking about a grueling painful session but a moderately intesnse session just to maintain your mass.

hope that helps

 

[Jman88]

People's Champ

Here is a excellent article on CKD from the archives written by Kakdiesel. It's very effective and close to what I'm following.

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=132661&highlight=ckd

 

[Jman88]

bump for people's champ

 

[the People's Champ]

thanks for bumping. I haven't had time to read that but will and will respond when I get to it. thanks for the link mang.

 

[alias26]

I think the basics of lowering body fat are to:

1. Do more fat burning cardio
2. Eat fewer calories if necessary
(And of course continue with weight training)

I do not think that you need to lower carb intake. I eat nearly 70% carbs, and I was under 5% body fat at my last test.

 

[solidj55]

I wouldnt quit lifting but I would simplify my routine.

 

[solidj55]

Here is what I would do as far as lifting while cutting.

Day 1(Monday)

Decline Situps- 2 sets 20 reps(add weight as needed)

Pullups-1 set 6-8 reps(add weight as needed), 75 sec rest
Dumbell Incline Press-1 set 6-8 reps, 75 sec rest
Pullups-1 set 6-8 reps, 75 sec rest
Dumbell Incline Press-1 set 6-8 reps, 2 min rest

Dumbell Row-1 set 6-8 reps(20 sec rest between arms),75sec rest
Dips-1 set 6-8 reps(add weight ass needed), 75 sec rest
Dumbell Row- 1 set 6-8 reps, 75 sec rest
Dips-1 set 6-8 reps, 2 min rest

Lower Back Hyperextensions-2 sets 8-10 reps(add weight)
_______________________________________________

Day 2(Thursday)

Hack Squat-1 set 20 reps, 90 sec rest
Leg Curl-1 set 8 reps, 75 sec rest
Hack Squat-1 set 20 reps, 90 sec rest
Leg Curl-1 set 8 reps, 75 sec rest
Standing or seated Calves-3x20, 75 sec rest between, 2 min rest
Dumbell Side Raises- 2x8-12 reps, 60 sec rest between
Standing Barbell Curl-1 set to failure, 60 sec rest
Tricep Pushdowns-1 set to failure

And on my other days I would alternate low, moderate, and high intensity cardio sessions.