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Fat Loss : Is it 80% Diet??

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  • Fat Loss : Is it 80% Diet??

    There are countless opinions on this and I used 80% as an example.. I've heard many different numbers.

    I do not give a rat's, er, bum, about the number on the scale. If I weigh 140 or 170lbs, it makes no difference to me. I do however care about the aesthetic appearance of my body.

    I am carrying a layer of body fat especially on the lower half of my body (female pear) and it's obvious. I don't have 'thick' thighs, I have untoned looking fat thighs covered in cellulite (which for me goes away entirely when my body fat is lower).

    So how do I get this fat off my legs without losing all that precious muscle I'm building? If I just reduce my calories, I'm miserable, cranky, hungry and end up yo-yo binge/starve etc... Yes even if I eat more fat or protein. When I exercise I just become even more hungry and eat even more..

    My question? Well I suppose I wonder what people believe is more effective for dropping body FAT not simply body WEIGHT.

    How/when/what I exercise vs. how/when/what I eat?

    (Not sure this is the appropriate forum, it seems the most active though)

  • #2
    I'm pretty sure you'd have to work out to maintain the muscle, and keep your protein up to maintain this muscle.

    If you eat "normally", nutritious, balanced, to satiety etc, your body should shed the excess fat.

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    • #3
      I definitely agree on keeping the protein up. Lately I've been eating so much fat I haven't been able to keep the protein upwards of 75g which might not be enough -- That's another question... How much protein vs. how much fat?

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      • #4
        2/1 fat to protein caloric ratio is a good place to start (this would lead you to approximately equal grams) and along the lines of what good pieces of meat contain. That said there is no hard and fast rule except to make your fats the healthy variety.

        Really you need to do resistance training to assure loss of fat rather than just weight. Resistance training changes your hormone profile so that lean mass is retained while the fat gets burned. Eating sufficient protein is also a must.

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        • #5
          What is "working out"? You ought to be doing squats with heavy weights. Deadlifts, too.
          Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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          • #6
            I think it's 80% diet, because if you don't control your intake while exercising, your increased hunger can prevent fat loss.

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            • #7
              Originally posted by sbhikes View Post
              What is "working out"? You ought to be doing squats with heavy weights. Deadlifts, too.
              This.

              "Weight" loss is governed almost entirely by diet; the fat:muscle ratio is determined by your training.
              Dark chocolate and coffee, running through my veins...

              Fitocracy Workout Tracker:
              https://www.fitocracy.com/profile/Shadowknight137/?feed
              MFP Food Diary:
              http://www.myfitnesspal.com/food/diary/Shadowknight137
              (Date is New Zealand Time UTC+ 12hours)

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              • #8
                Originally posted by aerie View Post
                So how do I get this fat off my legs without losing all that precious muscle I'm building? If I just reduce my calories, I'm miserable, cranky, hungry and end up yo-yo binge/starve etc... Yes even if I eat more fat or protein. When I exercise I just become even more hungry and eat even more..
                The first thing you need to do is lift heavy. Focus on the big three: deadlift, squat, benchpress. Lift three days a week and make each one of those days a focus on one of those exercises. For example:

                Monday is deadlift day.
                Wednesday is benchpress day.
                Friday is squat day.

                Do some supplemental exercises after. Maybe some pull ups, lat pulldowns and rows after deadlifts. Maybe some overhead presses, tricep extensions/dips and incline dumbbell presses after benchpressing. Maybe some leg presses, lunges, leg extensions and calf raises after squats. Throw in some chin ups at your leisure to work on your arms.

                But what really matters is diet. Protein should be the focus of every meal. It really isn't efficiently stored as fat. Eating 1g of protein per lb of lean mass is advisable. Go as high as 2g/lb of lean mass if you want. After that, I'd focus on carbohydrate. Put the bulk of your carbs in the meal following the workout. After heavy lifting, any carbs you eat will go toward glycogen replenishment. Pick fruits and tubers. Don't worry about vegetables. Potatoes, plantains, sweet potatoes, apples, oranges, mangoes, etc. Even white rice if you're down with that.

                Fat is something you need to be careful with. Don't think for a second I advocate low fat dieting. I do not. But it is very important to keep your dietary fat intake in check. My rule of thumb is to stick with the fat incidental to foods. Don't go pouring oils on things, eating coconut oil out of the jar, eating slices of butter for fun or blending butter in your coffee. You won't burn stored fat unless you're deficient in dietary fat. IMO, consume the least amount of fat you feel comfortable consuming. For me, that's around 30% calories from fat. It clearly is enough because I never binge or have cravings. Do not make yourself feet deprived, but don't go on this whole "eat more fat" spree if you want to lose body fat.

                That's my opinion. It's worked pretty well for me
                Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                • #9
                  Thank you everyone! Very helpful responses.

                  Lifting heavy: how do I learn to do this? I assume you mean lifting those giant bars with big weights on each side?? I only just joined the YMCA and haven't ventured near the "big" weights area yet.

                  Working out means: I have been doing bodyweight/pilates/ballet-style stuff until my muscles are shaking or tired, and using the 10lb weights I have at home for squats and lunges etc... and lifting my 40lb child (squats with her on my shoulders) Trying to get creative And I walk everywhere (no vehicle), so carrying groceries or books or kid - once a week I get a nice long walk in of at least an hour. I've historically been a hiker/long walker to slim down and it always made me feel great mood-wise so I like to do that when I can.

                  I enjoy HIIT on the elliptical because it doesn't hurt my knees and in 20 minutes I am bathed in sweat and feel like I'm going to fall over -- ok that's an exaggeration, well not the sweating part. Doing that 2x week, just getting started with it.

                  Definitely need to stop eating coconut oil from the jar. And stop eating nuts because I can't ever eat just ten of them.

                  Protein - I'm definitely not eating 100g+ per day so that's something to focus on.


                  I'll focus on protein and not adding extra fat to everything for the next 2 weeks and see how I feel.

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                  • #10
                    Originally posted by aerie View Post
                    Lifting heavy: how do I learn to do this? I assume you mean lifting those giant bars with big weights on each side?? I only just joined the YMCA and haven't ventured near the "big" weights area yet.
                    Yep. Look up "Starting Strength." Do that. And whatever you do, don't be intimidated by those "big weights" or any of the dudes using them. A man respects nothing more than a woman that lifts iron properly. I'm a 150 lb midget and I move more than guys with 50 lbs on me. You'd be surprised how much you can lift. I've trained a couple of girls and they were outlifting the guys next to them. They had no idea what they were doing.

                    Originally posted by aerie View Post
                    Working out means: I have been doing bodyweight/pilates/ballet-style stuff until my muscles are shaking or tired, and using the 10lb weights I have at home for squats and lunges etc... and lifting my 40lb child (squats with her on my shoulders) Trying to get creative And I walk everywhere (no vehicle), so carrying groceries or books or kid - once a week I get a nice long walk in of at least an hour. I've historically been a hiker/long walker to slim down and it always made me feel great mood-wise so I like to do that when I can.
                    You'd be better off dropping that stuff altogether for a program that stresses weight over volume. New lifters are primed for "newbie gains." Lifting heavy weight for fewer repetitions will get you stronger, faster. Volume becomes important later. I've been lifting heavy for about two years now and just starting to add volume because I'm peaking with low repetition/heavy weight. Throw away the 10 lb dumbbells and start squatting and deadlifting with a full sized olympic bar.

                    Originally posted by aerie View Post
                    Definitely need to stop eating coconut oil from the jar. And stop eating nuts because I can't ever eat just ten of them.
                    Yep, nothing will stall your fat loss faster than straight oil and nuts. Chocolate is weight loss food by comparison - nuts are more calorically dense than chocolate with much poorer quality fats. IMO, they should be the first thing to limit or remove.

                    Don't fall into the "I'm afraid lifting will get my bulky" mindset, either. This girl is deadlifting 345 lbs. Does she look bulky?



                    Women have to lift like men just to get toned.
                    Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                    • #11
                      "Abs are made in the kitchen".
                      http://lifemutt.blogspot.sg/ - Gaming, Food Reviews and Life in Singapore

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                      • #12
                        Originally posted by aerie View Post
                        Thank you everyone! Very helpful responses.

                        Lifting heavy: how do I learn to do this? I assume you mean lifting those giant bars with big weights on each side?? I only just joined the YMCA and haven't ventured near the "big" weights area yet.
                        There is more than one way to skin a cat in this department. Basically resistance training overloads your muscles generating a response to KEEP that muscle when your not eating enough calories.... hence you burn fat, not muscle. If you don't need that muscle (i.e. your not using it...) the body sees it as a metabolically wasteful source of fuel and will happily burn it for energy along with the fat.

                        So to do resistance training you can use bodyweight, machines, freeweights.... or a combo of all three. "Body by Science" is an excellent book for introduction to High Intensity Training with machines 1-2x/week that will easily produce the response needed to keep muscle while losing fat. "Starting Strength" is a book on beginner free weight program that many on here advocate.... but I would not recommend his program while leaning out or losing weight. Its actually far too much volume for those instances and you will just end up run down. Mark's book "Primal Fitness" is free and a great intro to body weight work.

                        I personally do one HIT (body by science routine), one deadlift day, and one sprint day a week. Works very well for my needs. The important thing at first is to just stick to an easy program. This stuff ain't rocket science no matter how much the BB magazines make it seem so. Lift something heavy a few times... put it down.... thats a resistance workout.

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                        • #13
                          Originally posted by sbhikes View Post
                          You ought to be doing squats with heavy weights. Deadlifts, too.
                          Says whom? Is Rippetoe the new prophet and "Starting Strength" the Bible and people have stopped to think for themselves? "You ought to do squats and deadlift" sound like the first commandment in the new Starting Strength religion!

                          Nobody "ought" to do Squats or Deadlift if they are not powerlifters, and good ol' Vince Gironda would have throwed you out of his gym only by mentioning the words "deadlift" or "squat"...
                          "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

                          - Schopenhauer

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                          • #14
                            Originally posted by Gorbag View Post
                            Says whom? Is Rippetoe the new prophet and "Starting Strength" the Bible and people have stopped to think for themselves? "You ought to do squats and deadlift" sound like the first commandment in the new Starting Strength religion!

                            Nobody "ought" to do Squats or Deadlift if they are not powerlifters, and good ol' Vince Gironda would have throwed you out of his gym only by mentioning the words "deadlift" or "squat"...
                            I disagree. Everyone should do squats and deadlifts because they are the two most effective exercises at building lean muscle mass and strengthening the entire body in one single movement. Do you have to do it? No. But you don't have to go Primal, either. You don't have to have a job. You can just live off of welfare checks. You don't have to get married, have children or maintain friendships and you are free to live as a hermit your entire life. There aren't many things in life you "have" to do. You don't have to get out of your bed in the morning. You can just stay there and rot away.

                            You can do whatever you want, but this is the most effective way. If you want to do something less effective, feel free to do that.
                            Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                            • #15
                              Originally posted by ChocoTaco369 View Post
                              Everyone should do squats and deadlifts because they are the two most effective exercises at building lean muscle mass and strengthening the entire body in one single movement.
                              truth

                              i'd say that deadlifts, squats, and some sort of pullup/chinup/rope climb are the most fundamental human forms of movement aside from walking or running. for any able-bodied person, strength training should start with these 3 and expand from there.
                              Last edited by not on the rug; 03-04-2013, 09:10 AM.

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