Weight Loss Fat Loss

Frequently Asked Questions

1. QUESTION:
   What is the difference between weight loss and fat loss? Which of the two is recommended more than the other?
   I was under the impression that fat loss leads to weight loss or vice versa but it seems both are different. Can anyone explain the difference??
   and I want to get any advise/tips for fat/weight loss... thank you

   • ANSWER:
     The difference is whether you are losing fat or muscle mass. By exercising when you are losing weight you will be sure to lose the body fat and not the muscle mass. You have to exercise at least 4 times a week. You need to cut all soda and junk foods from your diet not completely or you will feel like you are being punished. Use these things as a once in a while treat. You also need to put fresh vegetables and fruits into your diet along with whole grains. Cut out white bread and add stone ground wheat bread. You must drink plenty of water to help flush toxins out of your system. Don't be in a hurry to lose the weight all at once it is not healthy. You didn't gain it over night you can't expect to loose it over night. If you fall off the diet one day don't dash the diet altogether it is only one day and you are only human. Tomorrow just start over. Good Luck

2. QUESTION:
   Is the weight loss fat or muscle?
   I recently took a week long break from my training and have seemed to have lost weight? About a week ago I weighed 155 lbs and was doing HIIT and weight lifting on alternate days. I was busy all week last week because of school stresses. Now after about a week of doing almost nothing, I weighed myself at about 150 lbs? I know that scales aren't the most effective way to gauge oneself, but was this fat loss or muscle loss?

   • ANSWER:
     Good news and bad news. Bad news, it was muscle. Good news, because you took that break and gave your body a rest, when you go to work out again it will be easy to gain lost muscle back and more. Your muscles have a memory of their own, so if you constantly exercise, they will be used to it. But when you take breaks, your muscles "forget" what they are doing and need to work even harder. So if you push yourself and take advantage of theses next few days working out again, you will be stronger than before.

3. QUESTION:
   Who are the most famous experts on weight loss / fat loss / fitness?
   What would be the top 10 most known people in the weight loss industry?
   I don't need supplements, I don't care about the ways to loose weight, I'd just like the names. Thank you.

   • ANSWER:
     Dr Oz - You on a Diet
     Dr. Phil - Ultimate Weight Loss Solution
     Dr. Atkins - The New Atkins Diet Plan
     Dr. Periccone - Pericone Prescription
     Dr. Arthur Agatston - South Beach
     Jillian Michaels - Biggest Loser fame.
     Tony Little - hahah...

     thats a good start.

4. QUESTION:
   after how many runs should i expect to see weight/fat loss??
   I've just started going for runs each day (only 2 so far.. but i"m hoping I can keep it up!) and I was just wondering how many runs I'll have to do before I start to see any weight loss and fat loss?

   I know that I'll probably gain a little muscle weight to begin with, but when will I start to notice my leg, face and stomach fat start to disappear??

   I'm running about 5km per run/day.

   • ANSWER:
     It depends on your diet, your current size/weight, your metabolism, etc. Its really impossible to give you an honest answer with the information provided.

     If you eat healthy foods, avoid fried foods and carbs and drink plenty of water you may begin to notice changes in your size within a week or two...you might take 3 or 4 weeks to really notice a change in your weight though.

5. QUESTION:
   Does strength training until muscle failure along with higher sets cause fat loss or weight loss?
   Which one does it do more of?.... Weight loss or Fat loss?

   • ANSWER:
     It will reduce fat in the long run, but increase muscle mass. So your body will get toned, but weight will be same due to increased muscle.

6. QUESTION:
   How can you measure weight loss and body fat loss?
   We have a contest going at work, sort of like Biggest Loser. Six women, four of them between 154-180 lbs and two of them between 250-300 lbs. What is a fair way to make the contest without giving advantage to heavier women? If we have a set weight loss then it wouldn't be fair because fatter people lose weight faster and easier, but if we do it as a percentage it would kind of be the same thing.
   resources or ideas?

   • ANSWER:
     Body fat loss is the same problem as weight loss - those who only have a little to lose are going to have a lot worse of a time.

     Percentage of your total weight would be the best. Then someone who weighs 300lbs would have to lose 2lbs for it to be equivalent to the woman weighing 150lbs losing 1lb.

     Have you considered teams and not individual winners? A bit of competition to help motivate you is great, but having two teams of 3 means each person has 2 other people really rooting for them to lose the weight and helping them stick to it. I think % loss of weight for the whole group would even it out a bit (between the smaller and larger women trying to lose weight), and yet keep it competitive and make sure both teams have a fair chance of winning.

7. QUESTION:
   Is all weight loss fat loss when you are overweight?
   And not starving yourself or depriving yourself in any way?

   • ANSWER:
     Yes it is mostly fat loss this is why obese people can lose more weight than skinny people.

8. QUESTION:
   Whats a good website to help build your own fat loss/weight loss workout routine?
   I'm trying to lose a lot of weight, and haven't worked out since high school (20 years old now)...i know running is the best but ill be doing that on top of my workouts...any free workout routine building sites?

   • ANSWER:

9. QUESTION:
   How can i increase weight (fat) loss and muscle growth?
   I work out everyday and burn about 500 calories while biking, and running. I lift weights to help my arms build muscle, but not a lot of weight, maybe about 10 lbs each arm.
   i eat a normal healthy diet, i don't wanna starve myself.
   How can i increase fat loss and weight gain without really trying?
   thanks

   • ANSWER:
     You have to try.. If you want to gain muscle mass you need to be working with heavier weights 10lbs wont do much

10. QUESTION:
    How weight loss and fat loss differs What are natural and effective ways of fat loss?
    hey I just heard about this , here's the only thing I've found on it http://www.restaurantandbar.org/fatloss.html does anyone have anymore details on this??

    • ANSWER:
      No matter how you slice it, diet is a dirty word. It smacks of deprivation and hunger pangs. To overcome the pain, you need a plan.

      So WebMD asked the experts for advice, and put together their quick tips on how to get your weight lossgoing.

      1. Know Your Weight Loss Goals

      Consider how much you need to lose before you decide how to do it, recommends Brian C. Jacobson, MD, MPH, assistant professor of medicine and a gastroenterologist at Boston University Medical Center in Massachusetts.

      Very overweight or obese. "For someone obese, I refer them to our weight loss center," says Jacobson, who says people with a lot of weight to lose can probably benefit from a structured, supervised program.

      If you're slightly or moderately overweight. "I advise controlling portion size," Jacobson says. "If you control portion size, you cut calories."

      To learn correct portion sizes, consult a registered dietitian or take a look at the new food pyramid at MyPyramid.gov.

      Exercise also has to be part of your plan, Jacobson tells the do-it-yourselfers. But that doesn't necessarily mean joining a gym. "Buy a cheap treadmill," he says, and when you're watching TV, hop on and take a walk.

      Before starting a new exercise regime or weight loss plan, however, remember to talk with your doctor.

      2. Understand Your Weight Loss Personality

      Personality plays a role in our attitude towards food, says Thomas R. Przybeck, PhD, assistant professor of psychiatry at Washington University School of Medicine, St. Louis, who has published on the topic of diet and personality. Know your tendencies and tailor your plan to conquer the unproductive inclinations.

      Impulsive. "If you have a tendency to be impulsive, you might see a pint of Ben & Jerry's in the freezer and go for it," Przybeck says. Clearly you are a dieter who needs to remove those temptations.

      Oblivious. If you tend to not pay attention when you eat -- maybe you're a TV snacker? -- you need to avoid such situations if you want to control portions.

      Uptight. "If you are highly anxious, you will probably have more difficulty," Przybeck says. "Those who are anxious, nervous, and depressed might eat to feel better."

      Tenacious. Certain personalities don't find it that difficult losing weight. "If you are highly self-directed, cooperative, and have a lot of stick-to-it-ive-ness, you are going to have an easier time," Przybeck says.

      Sociable. You tend to monitor your food intake better than others, Przybeck found.

      3. Double Up: Diet & Exercise

      When her heartburn patients ask which should come first, diet or exercise, Lauren Gerson, MD, MSc, director of the Esophageal and Small Bowel Disorders Center at Stanford University School of Medicine in California, says: jump in and do both.

      "It's a combination of diet and exercise [that will lead to weight loss]," she says.

      4. Make a Firm Weight Loss Commitment

      To be successful, it helps to understand why you want to lose weight. So before you begin a weight loss plan, ask yourself:

      * Am I ready to do this?
      * Is my motivation coming from within?
      * Can I deal with occasional setbacks or lack of progress?
      * Can I focus on weight loss fully? (If you're in the midst of a job change or other distractions, for example, it might be better to resolve those issues, and then focus on weight loss efforts.)

      Finally, be sure you're committed to losing weight for yourself -- not because someone else is pressuring you to do so.

      Then, take things slowly, keep these tips in mind, and you should be on the road to weight loss in no time.

      <--Ready to Lose Weight?-->
      <--http://www.loseweighthappy.info/index.php?option=com_content&task=view&id=151&Itemid=62 -->

11. QUESTION:
    How can i increase weight (fat) loss?
    I work out everyday and burn about 500 calories while biking, and running. I lift weights to help my arms build muscle, but not a lot of weight, maybe about 10 lbs each arm.
    i eat a normal healthy diet, i don't wanna starve myself.
    How can i increase fat loss and weight gain without really trying?

    • ANSWER:
      If you are looking for the best way to loose weight, check out this blog

      http://best-way-to-loose-fat.blogspot.com/

      Here you can learn the secrets how to lose fat permanently

      Hope this help,

12. QUESTION:
    When dieting how much weight loss is actual fat loss vs muscle loss?
    I am talking about typical calorie-reduced dieting (nothing extreme) and am looking for what is the average percentage of fat and muscle loss assuming no weight bearing exercises are involved in the weight loss plan.
    I also know that a lot of water is lost the first few weeks of dieting, but please skip over that.

    • ANSWER:
      the idea in a diet is to reduce the fat from your body but NOT to lose any muscle tissue. that is why you need to excersize and actually add muscle mass to your body.
      the muscle increases your metabolism and helps you burn up fat.
      dont reduce your water consumption in order to lose water weight. drink plenty of water, at least 2-3 liters a day (or more if you spend a lot of time out in the sun or have a hard physical work.

13. QUESTION:
    Fat Loss/Weight Loss, Aerobic Heart Rate Zone or Fat Loss Heart Rate Zone?
    heard both or mixed opinions on which "zone" you should be in while doing cardio to lose weight/burn fat. Which is it your fat loss zone- 60-70% or higher in your aerobic zone- 70-80% of your max heart rate? PLEASE, please site your sources not just opinion. Thanks a million

    • ANSWER:

14. QUESTION:
    How much weight do you loose at weight loss/fat camp?
    I want to go their and loose 20 ibs, I am about 20ibs over weight, so whats the norm for loosing weight?

    • ANSWER:
      it depends on your age and physical condition. the younger you are the faster you will lose weight. if you are under 20 years old. not worth the money. a dietitian could set you up with a healthy loss program. a gradual increase in physical activity even joining your local community centers gym would do wonders. the cost for the camp is very very high. much better off going to a dietitian. health food stores do have weight loss supplements. if you are 18 or under your body still has not reached adult height. just a change in diet, slowly increase your physical activity. you will lose the extra pounds. save a ton of money. which you will need to purchase new clothing. you should be able to this in 2 months at the most. the younger you are the faster the lbs will come off. fruit vegetables much cheaper than meat. not a major issue yet. good luck.

15. QUESTION:
    What is the difference between weight loss and fat loss?

    • ANSWER:
      when you lose weight, you usually lose both fat and muscle.

16. QUESTION:
    Fat (not muscle) loss and weight loss plateaus?
    Hi,
    I lost about 20 pounds a year ago via the south beach diet AND exercise (cardio) as well as free weights to go along with the diet component. I am now at 5'5, 125 lbs approx. I am healthy and fit at this weight I realize, but the fat in certain areas has still not gone away, and as I stick to the healthy diet and exercise I still don't see the fat loss occurring in these areas. I realize there is a genetic component in the way one distributes fat on the body, so it will take time to burn fat in these areas. But I have been told that to get over this weight loss plateau, I have to reduce calorie intake further or exercise more, and I'm already exercising a good amount and continuing with the free weights. Only thing with cutting back in the diet is that I don't eat any unhealthy foods, so how much is safe to cut back? But I sometimes wind up eating white rice/noodles so I was wondering if I should cut this out of my diet altogether? I don't want to lose muscle mass, just fat. Thanks
    I am college student so a trainer is not an affordable option at this point. And I'm 19 years old, so shouldn't fat loss be easier at this age?

    • ANSWER:
      Congratulations on your success so far. Here are some thoughts for further gains from my 360 Blog September 10.

      There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

      The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

      Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

      To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, "swimming calories" you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.

      For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

      Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

      There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you work them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

      If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.

      Aloha

17. QUESTION:
    when do you actually notice fat/weight loss?
    like in the morning? or as soon as you workout

    i know it takes time...but when does the fat loss actually occur?

    • ANSWER:
      The fat loss occurs when you start burning extra calories.
      Depending on your habits and exercise, itll take at least 2-4 weeks to see results.
      One pound is 3500 calories. It'll take 7-10 pounds to actually see the difference in before and after.

18. QUESTION:
    What are some great exercises for weight loss/fat burn?
    I know that some cardio is good for you but is it jogging/swimming/bouncing on trampoline that burns the most calories in a set time? And what are some great exercises to build/tone up muscle

    Thanks

    • ANSWER:
      Doing interval training can bring the best results in a set time. You could do this with jogging or swimming and also at the gym on a treadmill or elliptical.

      Weight training is also excellent for burning calories plus will help to build and tone up your muscles.

      Good luck!

19. QUESTION:
    Does the alli weight(fat) loss pill work
    I want to try the alli pill. i would liek to know if it will show good weight loss results as long as I follow their recommendations of exercise, only 15g fat per and healthy eating. also will the side effects be reduced if I follow the 15g limit? thankyou

    • ANSWER:
      The funny thing is, even a placebo would work if you followed all the recommendations of exercise and healthy eating. Free, and zero side effects. Why spend the money to help them pay for all their commercials?

20. QUESTION:
    What is the best weight loss/fat burning pill?
    I'm trying to use a supplement in addition to diet and exercise.. but don't know where to look first. Any suggestions or ideas?

    • ANSWER:
      Diet pills have many health risks. If you watch what you eat and exercise you can do it. I have lost 30lbs so far without any pills.

21. QUESTION:
    Which milk is better for weight-loss, fat-free milk or 1% milk?
    I am trying to lose weight and lose fat. And i would like to know which type of milk is better for my diet. 1% milk or fat-free skim milk?

    • ANSWER:

22. QUESTION:
    what are some good weight loss/ fat burning pills i can get from a GNC?
    i was looking at xenadrine or whatever its called, i was just wondering if there are any better than that or if thats the best deal there is. any helpful opinions?

    • ANSWER:
      I strongly suggest Rx6, google it so you can check out the details for yourself.

23. QUESTION:
    What is the most accurate way to measure weight/fat loss progress?
    Measuring weight is very inaccurate, I've found, due to fluctuations caused by water intake. Is there a better way? Should I take the average of a week?

    • ANSWER:
      Water immersion testing I think is the most accurate way to test your body fat but youd have to go through a doctor.. so stuff that :p

      next best way would be to goto a chemist and grab some calipers which basically grab the loose fat and measure it.. u can then calculate your bf%

      http://www.sport-fitness-advisor.com/bodyfatcalipers.html

      this is a guide to using them once u have a pair

24. QUESTION:
    Fat loss dont care about da weight but about the fat loss?
    Using a treadmill how can i lose fat from everywhere especially face and stomach...

    What are good diets that are effective and help with nrunning

    also if i start to run everyday how long does it take to notice weight loss on average?

    what are fatburning guidelines....

    Basically i woul dlike toi burn fata, try to lift some wrights to build muscle and look better....

    • ANSWER:
      I'm gonna recommend the book Skinny B!tch by Rory Freedman and Kim Barnouin. Its fantastic - obviously not just for women!

25. QUESTION:
    what's the best weight loss, fat burning and/or diet pill out there?
    i've tried green tea fat burning pills with diet and exercise , no real results, has anyone had a break through diet pill they'd like to share?

    • ANSWER:

26. QUESTION:
    Any good weight loss fat burner pills?
    I had second child over a year ago and put on twenty lbs. Ive been eating right and working out and have no improvements.

    • ANSWER:

27. QUESTION:
    Weight Loss/Fat Loss.........???
    Please help me ... i m 29 yrs male weight 90kgs,
    kindly suggest me any diet chart or excercise or yoga so that i can lose weight n fat accumulated on my bulging belly and thighs

    • ANSWER:
      find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
      eat 5-6 small meals a day (eat every 2-3 hours)
      5-8 servings of fruit and veggies a day
      8 glasses of water
      have complex carbs for breakfast - they give you energy
      have lean meat (protein) for dinner - repairs muscle
      cardio exercise 4-6 times a week for 30-50min, light weight training
      dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
      ofcourse you can spoil yourself once in a while with a little treat:)

28. QUESTION:
    Fat distribution and weight loss?
    I thought that when you lose fat, it generally comes off first from the extremities like the arms and legs, but for some reason, for me the fat seems to be coming off strangely unevenly; I've lost a lot of fat in one arm but the other arm is really flabby - it makes no sense to me! Also, the fat around my hips/thighs just won't budge and it's really frustrating. The main fat loss for me has been in the upper body and lower legs, so when am I going to start losing fat more evenly in the problem areas?

    Also, my original weight loss came after I did Southbeach + cardio and some dumbbell lifting. It's been a year since that original loss and the fat loss has completely stalled, so I've returned to the restriction phase of Southbeach in hopes that I could jumpstart the fat loss again. Will this work?

    As you can see, I'm really frustrated with the lack of results. I'm only 120 lbs, so it's about losing fat not muscle; I think I'm one of those "skinny fat" people with a very high body %.

    • ANSWER:
      You can buy a good set of calipers for about five(5) dollars and that will give you an idea of what your body fat is. As far as distribution of fat goes males tend to lose belly fat last and females hip fat last. A healthy body fat reading is 15% for men and 24% for women.

29. QUESTION:
    weight loss (fat loss)?
    my bmi is just over 25 well last time i checked, im 68kgs and around 160+ cm tall so im looking for safe and healthy ways to loss the excess

    • ANSWER:
      find calorie/fitness calculator on the net, enter your stats and it will tell you how many calories a day you need to maintain your weight. take 300-400calories off that number and that's how much you need to lose weight.
      eat 5-6 small meals a day instead of 3 big ones.
      5-8 servings of fruit and vegetables a day.
      8 glasses of water a day.
      4-6 times a week cardio work out for 30-50min plus light weight training.
      no junk food, no sodas, no white flour (white bread, pasta, cookies, cakes etc)

30. QUESTION:
    diet for maximum weight/fat loss?
    im starting the plan. im sick of this body and i want to change! i need to lose 42 pounds to get to my goal weight. but ofcourse i want to lose maximum fat too! i want a completely lean, toned sculpted body, not just a little weight loss.
    i need some help with what to do..especially diet-wise. im vegetarian so what should i be eating? please help! i want to do this right!

    • ANSWER:
      If you want to lose weight, you need to two things: eat less and exercise more. Weight gain happens when you create a calorie surplus (eat more than you burn). Your body takes the excess calories and converts them to fat which get stored around your stomach, arms and thighs. The longer you remain in a calorie surplus, the more weight you'll gain. To lose that weight, you need to do the opposite. You need to create a calorie deficit (start eating less than you burn).

      Your first step is to figure out how many calories you burn on a daily basis. This calculator will help you out http://calorieneedscalculator.com The number you get from this tool is what your body burns on a daily basis. To lose weight, simply eat less. It sounds a lot easier than it is but making small changes helps you adjust to a new lifestyle. Don't think of this as a diet, think of it as a new life. Instead of eating foods high in sugars, white flour and saturated fat, go with fruits, vegetables, whole wheats, fish, lean meats, nuts and beans. In addition to eating less, you also need to exercise more. Start off at 1-2 times per week and work your way up to 3-5 times per week.

      Don't make all of these changes at once or you won't be able to properly adjust to them. Generally, eating healthier foods will decrease your calorie intake. Compare a doughnut to an apple and you'll see that healthy foods are lower in calories. You can find some more information at the Beginner's Guide to Dieting - http://straightdiet.com

31. QUESTION:
    Does shifting calories actually work to lose weight? (fat loss 4 idiots)?
    Does shifting calories actually work to lose weight?

    Does Fat loss 4 idiots really work?

    Anyone had any success with it? And if I do it combined with exercise will it work even better?

    • ANSWER:
      Diets don't work.

      Here's some ideas for simple weight loss:

      First, get smaller plates. Most dinner plates these days are huge.

      Next, plate your food as follows, 1/2 the plate vegetables, 1/4 protein, 1/4 carbohydrates. Fruit on the side or for snack.

      Eat less, and more often. Instead of three big meals, three small meals with three snacks in between.

      Shop in the outer sections of the supermarket. That's where the healthy foods are. The junk is in the middle.

      Read the labels.

      Go for items with higher dietary fiber. If you eat pasta, get whole wheat pasta. It has more fiber, plus I think it tastes better.

      Fats: You need them to process vegetables, so don't cut them out. Besides they help make many things taste better. Just cut way back. Also check and make sure the are unsaturated fats. That will help your cholesterol levels. The fats you want are usually the ones that are liquid at room temperature, but completely avoid trans fats. Trans fats are near liquid, but they are saturated fats and are REALLY bad for you.

      DO NOT CUT OUT SWEETS. By trying to cut them completely, you end up binging on them, then regretting it later.

      When you eat carbs, have some protein with them. That keeps your blood sugar levels even. Even if your not diabetic, your blood sugar levels can still fluctuate and cause problems.

      Condiments such as mayonnaise and butter. Do not use the light or low-fat varieties. Just learn to use less. That way, if you go out and the light variety is not available, you're used to to it and don't go overboard.

      If you do binge, do not get discouraged and go back to old habits. Say "oh well, tomorrow's a new day," and get back on that horse.

      Walk every day, at least twenty minutes. Not a casual stroll, but a determined walk.

      Realize that this is a life change, not a diet. Diets don't work.

32. QUESTION:
    weight loss/fat loss question?
    hello everyone, at 16, 5 ft 11 on new year i thought it was time i shed the belly and the moobs. i completely changed my diet and cut out all the fat foods, all the fizzy drinks. til this day i've drunk nothing but water, i've used portion control, had my 5-a-day of fruit each day. it's been going well and i feel a lot healthier. from 1st of jan to today (6 mar) ive gone from 13 stone 1 to 10 stone 12 and i am pleased with that. however, the belly and the moobs HAVE shrunk, but they are still there. i just want to know which exercises are appropriate for toning, or if i have to continue losing weight.

    i'm happy to work with everything and i feel great. thanks.

    • ANSWER:
      That's a good weight for you, so don't lose any more. You just need to work out and turn that flab into muscle. The best way of doing that is a combination of lifting weights and cardio.

33. QUESTION:
    dieting while weight lifting for fat loss?
    okay, i would like to add in weight lifting for fat loss. for weight loss (around 60ish more pounds.) ive heard that adding in a few days of weight lifting helps fat loss alot. so im all like ok cool as recentlly all ive done is cardio and watching what i ate. so im wondering now. im watching what i eat to around 1500 calories a day. give or take. but this is my question. what routine/weight lifting should i do? low reps high weight? bicep curls? shoulder presses? im just very confused, all the help would be appreciated. (btw i have 5-40 pound dumbells (2 of each) and a body lift machine. with crazy stuff on it lol but im not a huge fan of machines tho) thx again

    • ANSWER:

34. QUESTION:
    Will weight training hinder my fat loss?
    Ive lost 30 lbs and have got 20 lbs before I reach my ideal weight. If I start an intense weight training regimen, eat a lot, and take creatine, I know I will gain weight. But in the process of bulking up, will I lose fat or will my weight loss so fae go down the drain?

    • ANSWER:
      It will accelerate your fat loss and here is why:

      1. Maintaining extra muscle mass burns extra calories 24 hours per day.

      2. Protein synthesis for muscle growth requires extra calories (which is often taken out of fat stores). This is why lean people have to take in extra calories (in addition to protein) in order to build muscle.

      3. When the body is in a caloric deficit (required for fat loss), it can burn either fat or muscle to satisfy the deficit. If there is a stimulus that is telling the body to add muscle (weight lifting), then the body will be more selective in burning fat to satisfy the deficit.

      The first poster is right. Ignore the scale and get a measuring tape. None of your clothing sizes are listed in lbs.

      Here is a chart showing the actions needed for fat loss:
      http://www.spartafit.com/main/fat%20loss%20chart.php

35. QUESTION:
    How should I use the treadmill for optimal fat and weight loss?
    How should I use the treadmill for optimal fat and weight loss? How many mph hour should I go and for how many minutes? Can I do this every day?
    I am currently on a 1200 healthy diet. I watch what I need.
    I am a female and about 5’9 tall. I need to lose about 15-20 lbs to be at my ideal body weight.
    How long will it take me to achieve my goal with my diet, cardio, and some weights?

    • ANSWER:
      You might not believe this, but if you stick to a healthy dietary habits by eating small meals throughout the day like every 3 hours, protein shakes and copious amounts of water you will lose body fat and maintain size. Things like bread and pasta should be kept to a minimum, they are still needed and are good if you need that extra energy to get through a workout. Just don't over do them! Losing muscle mass occurs when you are on a 'diet' that denies your body the nutrients needed to sustain strength. You can also take some of the supplements on this site to help speed up your weight loss. http://aeleevo.notlong.com

36. QUESTION:
    Does drinking lot of water really help in weight loss or fat loss? ?
    If your answer is yes then please provide reasons for the same.

    • ANSWER:
      Yes, and through many actions.
      -It increases fat oxidation which means your body fat gets broken up to be used as energy.
      -It increases your metabolism.
      -It makes you feel full.
      -If you eat a lot of sodium and hold onto a lot of water then it helps even out the sodium and you'll actually lose water weight.
      I hope that helps.

37. QUESTION:
    Will apidexin aid weight loss or fat loss?
    I want to loose fat with a little held have started gym and all sorts and want to loose fat not muscle mass. so would apidexin help with reducing fat % or just make you loose fat aswell as muscle. have read reviews but they do not talk about it.

    • ANSWER:
      yes it will

38. QUESTION:
    Figurative fat/weight loss question. "Intelligence required"?
    If some one where to do low intensity cardio before breakfast in the morning and burned 4000 calories worth while supplementing with BCAA so hinder muscle loss, what would the results be in terms of fat loss and muscle loss

    • ANSWER:
      I have been receiving a lot of e-mail lately about diet. In the past, I was never concerned about what I ate. I just went to the gym, trained hard, and that was the extent of my routine. Not until recently did I realize the power diet has over the way your body looks and performs. I believe that diet is at least 75% of the fitness equation. In this article, I'm going to describe in detail what I have learned about diet during my 12-week transition period.
      When to Eat and How Often
      This might sound strange, but you have to eat more often to lose fat and gain muscle. During my transition period, I never ate less than 6 meals a day.
      •Try to eat every 2 to 3 hours.
      •Do not eat complex carbohydrates after 6:00 p.m. or four to five hours before going to bed.
      •Try to eat one gram of protein per pound of lean body mass on lifting days and .8 grams of protein per pound of lean body mass on non-lifting days.
      •Never eat more than 70 grams of protein in one meal.
      Carbohydrates
      When I think of carbohydrates, I think of energy. Carbohydrates supply our bodies with the energy it needs to make it through a workout. Without an adequate supply of carbohydrates, the body goes into carbohydrate deprivation. This is called a state of ketosis (meaning our body is using protein as energy). This is not a good state to be in for long because it will rob the body of muscle tissue in an effort to create energy. On the other hand, if too many carbohydrates are consumed, they convert into stored fat. The idea is to consume just enough carbohydrates to make it through our workouts with sufficient energy. I have broken down carbohydrates into these three categories:
      •Simple carbs: These are sugars, or quick energy. They are absorbed very quickly into the body. Ex. Anything with sugar, also fruit
      •Complex carbs: This is where you get long-term energy for the day. These are long chained carbohydrates that brake down slower, giving us energy over a prolonged period of time. Ex. Oatmeal, potatoes, pasta, rice, breads
      •Fibrous carbs: These are things like vegetables. I think of them as roughage in order to stay regular. Make sure you include them in you later meals when you can't eat complex carbs. They are also a good source of vitamins. Ex. Leafy vegetables like lettuce.
      Protein
      Proteins are the building blocks of our muscles. Without a sufficient amount of protein in our diet, our muscles will not have the raw materials that they need to build up, or even hang on to what is already there.
      Net protein utilization: Not all protein is created equal. Different foods are absorbed more than others. For example, egg white protein is absorbed at 88%. That means we get about 9 eggs to our muscles. On the other hand, chicken breast are absorbed at 68%, meaning we get about 7 breasts to our muscles. It is imported to eat a wide verity of protein foods though; no one protein source has all the amino acids we need.
      •Whey protein (100%): the best source of whey protein is from protein supplements. It is also absorbed very fast by the body, so it is best to take this when your body needs amino acids quickly: like right after a workout or when you first get up in the morning.
      •Egg whites (88%)
      •Fish (78%)
      •Chicken breast (78%)
      •Soy protein: My one bit of advice would be to try and stay away from soy protein. It is not absorbed very well by the body.
      Fats
      We normally think of fats as being bad. The fact is certain fats are essential to building muscle and carrying out various functions of the body. There are 2 fat types we need to be concerned about:
      •Saturated fats: these are the bad fats. Avoid these fats as much as possible. You will find these types of fats mostly in meats
      •Unsaturated fats: these are the good fats. They are a good energy source and help us build muscle. You can find from plant oils. Peanuts are also a good source.
      Water
      Do not under estimate the importance of water! If you are looking to get lean, water will be your best friend. Drink as much as you can and as often as you can. Also, it is very important to drink lots of water when you're eating large amounts of protein to clean urea from the system.
      Vitamins & minerals
      As resistance training athletes, we have a greater need for vitamins & minerals. When we workout and bring blood to our muscles it is important that our blood is full of those essential vitamins & minerals if we want to grow.
      Supplements
      Supplements are just that, meaning they are used to supplement your diet, not replace it. Don't ever think of it that way.
      Hierarchy of supplements:
      I developed this hierarchy of supplements based on what I thought were the most important and also by price.
      •1. Proper diet: Without proper diet you are just wasting money on supplements. Start here! Do not think that supplements are going to do it for you alone.
      •2. Multi-vitamin & mineral: It is very important to have all your vitamins & minerals when resistance training. Most of us are lacking in some areas, make it a priority to make this your first supplement.
      •3. Protein powder: It is usually very hard to get all the protein you need from real foods. Powders make it much easier. Also, these powders are absorbed fast by the body making them ideal after workouts or before and after sleep.
      •4. Creatine: This is great for harder workouts. It also makes you muscles hang on to water, giving them a better environment to grow.
      •5. L-glutamine: This is an important amino acid in muscle recovery
      •6. Branch chained amino acid: These are great before and after workouts along with L-glutamine because it gives your muscles all the amino acids it needs to repair and grow.
      •7. ZMA: This helps you release more growth hormone while you sleep, increasing your size and strength.
      •8. Thermogenic: These really help in the fat loss process. They also help you hang on to more muscle while dieting due to the fact you can eat more.
      •9. Meal replacement: Although very expensive, meal replacements make it much more convenient to get some of your meals in. Also, you can get in more meals than if you were to eat only real foods.
      "The golden hour"
      Remember "The golden hour" because it will make things so much easier for you. "The golden hour" is a window of opportunity we have to get everything we have depleted in our body back in a short amount of time. Think of your muscles as a gas tank: When you workout, you use gas for energy or in this case glucose. After a workout, our muscles are in a unique state. They are able to fill back up very quickly leaving you full for the next workout. If you wait to long, your muscles don't fill back up as easily and the carbs you eat are more likely to be stored as fat. Doing this will also let you take advantage of insulin's muscle building effects from the simple carbs you have ingested. You want to ingest 50-75 grams of simple carbs right after a workout. Also, this is when you want to take your protein shake because it will absorb quickly and supply your muscles with the amino acids that they need.
      Insulin
      This is a very complicated subject, but all we need to know is that insulin can help us build muscle or can make us fat depending on the timing. Insulin is released by the pancreas in response to elevated blood sugar levels. We can achieve a high blood sugar level by ingesting simple carbs. Like "the golden hour" we have a window of opportunity to take advantage of the muscle building effects of the insulin without getting fat. We have about 4 or 5 hours after we workout to take advantage of insulin. If we take in too many simple carbs out of this window, we are very likely to store fat.
      Cheat day
      The theory behind the cheat days is you take one day every 2 weeks to eat anything you want and actually get leaner. It might sound crazy, but it worked for me. When you eat low carbs for a time for body begins to think it is not getting all the food it needs (because your not storing any fat) and begins to slow down your metabolism. When you bombard your body with food on that one day, it tricks your body into thinking it has all it needs and speeds your metabolism back up. I can tell you from experience, every day after a cheat day I felt leaner and looked better.
      Ketosis
      This is when your body uses protein for energy. This happens when we have too few carbs in the body or when we over train. I went into the state of ketosis for only the last week of my 12-week transition for a couple of reasons: (1) I wanted all of my muscles to shrink down so when I carbed back up, my skin would be tighter. (2) When you go into ketosis it seems to bring the water out from under the skin. Don't go into this state to loose fat. Without carbs your body can not burn fat effectively. You will loose weight rather quickly, but only because you don't have as much glycogen in the muscle. Also, you are simply loosing water. Remember that proteins are the building blocks for muscle and that means they are fair game for energy when in the state of ketosis. I would not recommend going into this state unless you are trying to get into a super ripped state for a short amount of time, like for a bodybuilding contest.

39. QUESTION:
    Difference between "weight loss/fat burning" and "cardio" settings on gym machines?
    The weight loss setting is less of a workout, and your heart rate is lower, while the cardio setting is much more of a workout. Is the cardio setting less efficient at burning fat for some reason, even though you burn more calories?

    • ANSWER:
      In order to benefit from the weight loss setting, the workouts should be for a longer time. The cardio setting is a good setting as well as it works the heart real good. However, I advise longer workouts at a "gentle" setting such as the "weight loss/fat burning" to loose weight.

      My former cross country coach had the saying "slow as a glacier" where you jog at a comfortable speed where one can easily talk with someone if you were jogging with someone. The key is to do this for a long period of time. The "gentle" setting conditions the body at a pace comfortable for the body and the results are much more permanent than a series of quick workouts.

40. QUESTION:
    What is a good cleanse or pill that will help with real weight/fat loss?
    Something that will help me lose a few pounds for encouragement but that I will be able to keep off with my regular healthy diet and exercise. Are tea cleanses good? What do you suggest? Thanks!

    • ANSWER:
      don't fall for that "cleansing" bullcrap myth stuff. i've done The Master Cleanse 3 times in my life (once for 22 days straight) and every time i did so i was fatter then when i finished 3 months later....

      ex- boxers, horse jockeys, and mixed martial arts fighters lose can lose 15-40 pounds in 2 days and will gain it ALL back hours later. thats the only benefit "cleansing" has

      not eating solid food with protein, fiber and carbs slows down your metabolism. the only weight you'll lose that will stay off is weight that you lose slowly.

41. QUESTION:
    How to increase your fat loss on a weight loss program?

    • ANSWER:
      Tremendous amount of cardiovascular training will improve results

42. QUESTION:
    Friends and i want to have a fat/weight loss challenge, what measure should we use?
    We are unsure what measure to you use to judge who is the winner. Some of the people are men some are women. None of us are the same body size. I will personally be lifting weights and running where i think some of the others are just going for weight loss. what method or measure should we use to determine a winner?

    • ANSWER:
      Well...I would say that recording body fat % of each person and comparing that is a great way to measure the results. Go get body fat % tested at a well equipped gym or health/fitness doctor. The person that reduces body fat the most wins!

43. QUESTION:
    help please. weight loss/fat loss?!?
    i need a way to loose fat im my hips stomach and thighs any exercises to help with that ?

    • ANSWER:

44. QUESTION:
    Would you buy a fat loss/weight loss book?

    • ANSWER:
      No - if you need to lose weight, no book can teach you willpower or self control. If you can't do it without a book, I can't do it with one.

45. QUESTION:
    Is this workout good for weight and body fat loss?
    This weight lifting routine-
    http://au.lifestyle.yahoo.com/mens-health/fitness/workouts/article/-/7790325/melt-fat-with-martial-arts/
    with this cardio routine (the best for weight loss one)
    http://au.lifestyle.yahoo.com/mens-health/weight-loss/advice/article/-/6218997/burn-fat-the-heart-way/

    • ANSWER:
      yes i think that's great.

46. QUESTION:
    i need maximum weight and fat loss-advice please?
    i have exactly 17 weeks to lose the maximum amount of weight. my overall goal of weightloss is 50 pounds, but i know this cant be reached in that time. however i need to lose as much as possible. i am willing to do anything i just need the advice. no stupid diets just hardcore weight loss. btw im vegetarian. i have access to a cross trainer and exercise bike, and exercise dvds.
    what shall i do?

    • ANSWER:
      When you are losing weight, you should exercise and diet together.
      If you exercise without dieting, you will get bigger appetite, which
      will lead to increase of weight, or muscle grow
      underneath the fat layer, and make you bulkier. If you diet without
      exercising, you will become flabby and will have excess skin. For
      diet, go wheat free. No pasta, pizza, bread and so on. And no food
      after 7 p.m. People achieve marvellous results with it. Depending on
      your initial weight, you can drop upwards from 20 pounds a month. If
      you don't eat wheat then you don't eat all those sticky, fatty goey
      cakes, you don't eat junk food, and you don't eat biscuits. But your
      diet is still balanced. It costs nothing, and you do not have to
      calculate points or to buy special meals or plans. For exercising,
      start with walking, and then switch to running/jogging. Running is the
      most efficient and calorie-burn exercise ever. If you are overweight a
      lot, walk first or you may have health complications (heart attack,
      disjointed bones and so on). Weight lifting is a good means to target
      your problem areas for men and women. It's not necessarily to become a
      bodybuilder or even join a gym - a couple of dumbbells will help you
      to target your problem areas (stomach, butt, legs, arms, chest).

47. QUESTION:
    Is there a difference between fat loss and weight loss?

    • ANSWER:
      Lorraine - yes there is. You can lose weight, but not lose fat if the weight that you lose is muscle, water, etc.

      You will want to lose fat and preserve or even gain some lean muscle, depending on what your goals are.

      The best way to tell if you're losing fat and not muscle is to have your body fat percentage calculated. Make sure it's not from one of those scales that you can use at home. These have shown to be inaccurate. Have it professionally measured.

      You can also take pictures every week for comparison - those should tell you if you're progressing towards your fat loss goals (and see how your clothes are fitting too).

      Hope this helps!

      Scott

48. QUESTION:
    Why is it that people buy into gimmicks on informercials for fat loss?
    You would be suprised how well crunches work if done correctly or an abdominal wheel for .95. I guess its all in the glitz and marketing.

    A lot of people equate weight loss with fat loss. When you lose more than 2 pounds a week your not just losing fat but muscle.

    My point is if you are consistant and patient, then combine proper eating habits( notice I didn't say diet, its a lifestyle change) and exercise that is the proper way to lose fat, get a six pack, and shape your muscles.

    • ANSWER:
      Well, guess what? You could "glitz" up your advice here, add some success stories and a few basic recipes and make millions on an e-book stating the obvious! You could be RICH man, what are you waiting for?

      People have a hard time accepting that they created the body they are in and will have to work hard to change it. I'm one of them. I have a very difficult time losing weight (like eating healthy and exercising for 1 YEAR and not losing a single pound, later realizing that gaining muscle weighs more than fat!) Those infomercails and ads are really tempting...I'd buy your e-book!

49. QUESTION:
    Is GRAPEFRUIT JUICE good for WEIGHT LOSS AND FAT LOSS?
    So I have read in Men's Health that EATING grapefruit will help stimulate weight loss in accordance to a healthy diet and a balanced exercise routine.

    I was wondering if drinking (quote-on-quote from the juice can....INGREDIENTS: WATER, CONCENTRATED GRAPEFRUIT JUICE) has the same benefits as eating a grapefruit.

    These are the nutritional facts for the juice:

    Serving size 8 oz
    Calories 100
    Fat Calories 0
    Sodium 290mg
    Potassium 45mg
    Carbs 24g
    Sugar 23g
    Protein 1g

    Do you recommend me drinking thise juice with these nutritional facts?

    I WAS THINKING OF DRINKING IT IN THE MORNING DURING BREAKFAST TO HAVE A METABOLIC BOOST.

    THANKS!

    • ANSWER:
      He didn't say "grape juice" he said "grapeFRUIT". No, grapefruit won't help you lose fat but there is evidence that drinking a glass of pure (i.e. not from concentrate) grapefruit juice, or eating half a grapefruit before a meal will aid in appetite suppression.

      It does have a very low GI, though but there isn't enough evidence to show that it will aid in fat loss, though.

50. QUESTION:
    need a serious weight loss, fat loss plan just gained 20 lbs in 3 months! im 30yrs old 6'1'' and now weigh 240?

    • ANSWER:
      I have started this Diet (lifestyle change) in the middle of November at 140lbs, and now at 117lbs

      http://hubpages.com/hub/fruit_fast

      A DIET IS WHAT YOU EAT....there for we are all on a diet....
      THINK LIFESTYLE CHANGE

      You got the change the way you think and feel about food

      TRY THIS, and stick to it.

      The first 3-4 weeks are the hardest until your body adjusts to the change.
      Results will be in about the same time

      Fruits and Veggies

      Eat more plants and keep away from stuff that was made in plants.

      Don't eat anything that comes in a can, box or package....
      .....THEY HAVE ADDITIVES IN THEM THAT MAKE YOU ADDICTED TO THE FOOD.....
      If man made it, don't eat it

      NO white BREAD or SUGAR

      NO PIZZA, I am in the pizza business, and it is not good for you, very high in FAT and Calories

      NO FRIED FOOD...

      Stay away from FAST FOOD

      NO POP, SODA or FIZZY DRINKS

      Walk your dog, or walk a friends dog

      Don't think of it as a diet, but think of it as a lifestyle change

      I have lost 28.5 pounds in 3 months, drink lots of water. I usually eat a meal of what ever I want once a week....controlled portion....this really works.........

      Write down every thing you eat

      take a multivitamin at night