Guide On How to Stop Being Fat

[JurisDictum]

Originally Posted by Pokesan [You must be logged in to view images. Log in or Register.]

how can i help my friend who's gonna end up on a statin from consuming too much cholesterol?

Start eating beans and stop eating red meat, shrimp, and cheese. Oatmeal can help but its high carbs.

This butter craze is no good IMO. I'm sure if vitamin K is a thing a tbsp or so on toast is all you would actually need anyway. Or use it on some other food like sweet potato.

There are 100 calories in a 1 Tablespoon (14 Grams) serving of Kerrygold Grass-fed Butter (Unsalted

So for every spoonful of the stuff your talking 100 empty calories save this supposedly wonderful vitamin K . It's all saturated fat which isn't the healthiest fat and has cholesterol in it.

Edit:

Other good sources include egg yolks, goose liver and natto - a fermented soy-based dish

I'd just eat 2 eggs most days and skip the butter. Seems like a lot those guys that lived to be 100 did that.

[Lhancelot]

Originally Posted by Nagoya [You must be logged in to view images. Log in or Register.]

I am your typical "forever 126lbs no matter how much and what I eat" not sure what your technical term is, but I understand I am the enemy in this thread.

I have a question tho... I live in Japan right. And EVERYONE eats wheat, and flour, and every bad thing that was mentioned in this thread, and everyone is absolutely thin and tiny and sexy as hell.

I also happen to be born French, and we French people eat a loooot of cheese, bread, alcohol and everything you say is bad... and they're still mostly thin and small (and not so sexy but hey we can't have everything!)

Are American a different species? What's up with you guys? I see all these diets and advice and how to eat, and carbs this, calorie that, bad fat, good fat... why does every person talking about these things and knowing all these terms are always fat and everyone around me that is thin doesn't know shit about them ><

I realize my post is a bit condescending but it's a pain to rewrite it on my cell lol - however I want to conclude by saying it is actually a legit question... like I don't understand this whole trend of eating healthy and analysing everything that goes in your stomach when you see the countries where it is the most popular are the fattest countries and countries where nobody gives a fuck are the thinnest countries... what's going on?

What I have seen is cultural differences play a part with a countries overall health. For instance in Russia people commonly eat meats, cheese, breads, fish, drink alcohol, they even favor high fat content in their milk as it tastes creamier and better. They do not count calories or worry about carbs or follow fancy diet plans either. Why are Russians so fit looking and in shape?

What I found was they drink green teas commonly, they also tend to walk a lot! Not just out of necessity either, but out of habit. After a meal, families often walk in the evening time... Americans seem to not have many healthy habits like this, it's almost as if the USA has taken all the unhealthy habits from all the different cultures it has absorbed and tends to follow those.

Another facet to the weight problem in the USA I believe has to do with the processed foods we consume. I have not researched this, because I'd probably never eat anything we buy in the stores here again, but I am sure chemicals/preservatives/genetically modified organisms/etc. contribute to the health problems Americans have starting with their food supply.

Another thing is in other countries there simply isn't nearly the market the USA has for restaurants! In every city of the USA, there are literally hundreds perhaps thousands of restaurants! These restaurants also serve gigantic portions, another cultural difference between the USA and other countries. My experience is that the average foreigner simply doesn't consume the amount of food Americans commonly do.

[Raavak]

iifym

[JurisDictum]

When your doing cardio you should keep in mind there is a Heart Rate (number dependent on age) that is telling you how hard to are working. Listen to you body -- but the HR is a good reference point if you are just being a bitch or if you are going psycho.

For early 30s

its like 140-160 is moderate to moderately high intensity exercise...you want about 30 mins of this. Look up what it is for you (its on the machines a lot of times) and try to obtain this HR range for at least 15-20 mins. It can be problematic to weight loss to do too much exercise in this zone though.

In addition you can do some time in the fat burn zone. I would say 15-25 mins. Fat burn zone is like 125-139 for early 30s and will burn calories. The intensity will be low enough for you to talk to someone if you wanted to -- or pay attention well to T.V. etc.

This way you can do a full hour -- get aerobic conditioning in and burn maximum calories -- without getting into that long distance conditioning stuff. I hear that can slow weight loss down a lot toward the end of you de-fatening.

so to recap:

5 mins warm up
5 mins fat burn
30 mins aerobic
20 mins fat burn

or something like that. You just modify the setting of the machine you are on. For example: I tend to go up in intensity for 2.5 mins, up again 2.5 mins, down for 2.5 mins, down for 2.5 mins, up... etc. And by up and down I mean mostly incline but also speed. This keeps heart rate up but prevents it from slowly overloading constant high settings.

Obviously if you are just getting started -- you don't burn yourself out trying to run an hour out of no where. Start with 30 mins -- or AT LEAST 20. Try to get the speed up to like 5.0 for most people. You can slowly increase everyday until you are working off way more fat than most around you. Unless you become a running addict you should probably not buy into the "take it easy" mantra. Just be age appropriate.

[Lojik]

Originally Posted by JurisDictum [You must be logged in to view images. Log in or Register.]

When your doing cardio you should keep in mind there is a Heart Rate (number dependent on age) that is telling you how hard to are working. Listen to you body -- but the HR is a good reference point if you are just being a bitch or if you are going psycho.

For early 30s

its like 140-160 is moderate to moderately high intensity exercise...you want about 30 mins of this. Look up what it is for you (its on the machines a lot of times) and try to obtain this HR range for at least 15-20 mins. It can be problematic to weight loss to do too much exercise in this zone though.

In addition you can do some time in the fat burn zone. I would say 15-25 mins. Fat burn zone is like 125-139 for early 30s and will burn calories. The intensity will be low enough for you to talk to someone if you wanted to -- or pay attention well to T.V. etc.

This way you can do a full hour -- get aerobic conditioning in and burn maximum calories -- without getting into that long distance conditioning stuff. I hear that can slow weight loss down a lot toward the end of you de-fatening.

so to recap:

5 mins warm up
5 mins fat burn
30 mins aerobic
20 mins fat burn

or something like that. You just modify the setting of the machine you are on. For example: I tend to go up in intensity for 2.5 mins, up again 2.5 mins, down for 2.5 mins, down for 2.5 mins, up... etc. And by up and down I mean mostly incline but also speed. This keeps heart rate up but prevents it from slowly overloading constant high settings.

Obviously if you are just getting started -- you don't burn yourself out trying to run an hour out of no where. Start with 30 mins -- or AT LEAST 20. Try to get the speed up to like 5.0 for most people. You can slowly increase everyday until you are working off way more fat than most around you. Unless you become a running addict you should probably not buy into the "take it easy" mantra. Just be age appropriate.

I think it's something like 80-90% of weight loss/workout regimens either fail or people revert back to their old weight (or even get worse.) The problem is people try to do too much at once. If you're fatty mcfat and you haven't ran a mile without walking since you were...never...then you're not going to be successful suddenly doing a strict hour routine of working out everyday and only subsisting on kale smoothies, at least in the long run. Start small, do it often, and be as positive as you can be. Just substituting 1 cocacola per day with a glass of water over 1 year, 140 calories *365 /3500 calories = 14.6 pounds in a year. Let's say you walk a mile a day too. 100 calorie (estimate) *365/3500 = another 10.4 pounds. Thats 25 pounds in a year doing very little.

If you're only slightly overweight, I'd still start pretty small but work up the changes little by little. It's more important to get in the habit of doing it everyday than trying to find the ideal workout. Successfully losing weight is the exception, not the rule.

[Raavak]

HIIT is recommended more for its longer duration metabolism boost than low steady cardio. At least this year it was, not sure what the new fad might be.

[JurisDictum]

Originally Posted by Raavak [You must be logged in to view images. Log in or Register.]

HIIT is recommended more for its longer duration metabolism boost than low steady cardio. At least this year it was, not sure what the new fad might be.

You can do cardo right pretty easy. I hear HITT is again, one of those things you do to get the last 15-30 lbs off and get your abs raging etc...It is unquestionably more intense and probably rewards accordingly. HITT is really good for the guy bitching about running being "boring." He can get his cardo in like 25 mins instead of an hour and have a lot more fun and a better work out. But that guy is already jacked.

If you can't do stuff like un-assisted pull-ups and 50 push ups at once...chances are your going to have a really hard time just doing a HITT program without failing every stage .Doesn't mean you wasted time -- its just rough and arguably worse than doing less intensity right.

HITT I think is the kind of training they do in the military. No expert but that's what it seems like. It will make you generally more atheletic and strong as a person. But I heard that its not necessarily good to be doing this kind of jumping from high intensity to rest for 35+ year old men.

That's a brand spanking new study -- but it appears that HITT might be more of a young mans game (or women oddly).

[mickmoranis]

best way to not be fat is to make healthcare a luxury.

[Raavak]

Originally Posted by JurisDictum [You must be logged in to view images. Log in or Register.]

That's a brand spanking new study -- but it appears that HITT might be more of a young mans game (or women oddly).

I dunno, https://startingstrength.com/author/jordan-feigenbaum seems to like it for anyone wanting to burn extra calories.

When I'm losing/gaining I personally just track my food intake on myfitnesspal.com and make sure I have a deficit/excess. Just doing it a while you get pretty educated on how much simple junk adds up fast in calories, and how you can eat some stuff all day and not gain.

[Kimmie]

young dietitian