How to Loose Body fat FAST

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iverson03tj

New member
Ok, im new here, so i'd like to say hello to everybody!

About me: Im 19 years old, 184 lbs, 5'10 to 5'11
so right now im in the worst shape of my life. My ultimate goal is to look good, and feel good.

Right now i have alot of fat on my stomache, i have been running for 30 mins (run for 5 min, walk for 5 min till i do this for 30 mins), then i hit the bike for 30 min. sometimes i hit the illiptical machine for 30 min instead of the bike.
I really want to loose the fat that i have, i want to have a nice 6 pack. and when i suck in my stomache i can see a nice 4 pack coming up, i also do alot of ab excersizes.

Problem: I have weight on my stomache/ love handles, nowi really wish someone can tell me how i may be able to loose the last 20 lbs before mid may, . I really want to loose this in 3 months and i am willing to do anything, i already eat about 1000 calories a day, drink plenty of water, exerzie my abs, im a student, and the gym at college is free, and also im broke. so i got no money on personal trainers, i try my best everyday to loose this weight but it seems that this last 20 lbs is so hard to get rid off, What can i do to get this fat off me??? BMI says in ~22.1 and i really dont care if i have to starve myself, because the week before i go see her, if i havent lose this weight i think thats gnna be my last option, some might ask why im so keen on loosing this weight so fast, some might say its dangeros, but i am desperate... and i really hope some one will be able to help me, im looking for a wor out routine, a good healthy low than 1000 callorie meal plan and some advice.

Thank you in advance for your help, and for taking the time to read this:waving:
 
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also how do i get rid of the annying love handles, on my back and side. what is the most effective work ou for this and how do i do the work out, without using a ball... since im too cheap to afford one :angelsad2:
 
iverson03tj said:
also how do i get rid of the annying love handles, on my back and side. what is the most effective work ou for this and how do i do the work out, without using a ball... since im too cheap to afford one :angelsad2:
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That's for the obliques, which are side abdominal muscles. that would help you tone that area. if you want to get rid of the fat, that requires cardio and you can't really choose where the fat burns off it burns off equally all over your body.
 
I can tell you right now that what you're doing currently will not work.

You need to read the stickies here and on my forum.

On my forum, specifically read the stickies in the resistance training section.
 
1000 calories is waaaaaay too low, if i'm not mistaken, and i'm sure steve will let me know if I am, you cannot target fat loss, meaning you can't just burn fat from one specific part of your body...with men i believe the love handle area you're referring to is usually one of the last places to lose fat...and there is no fast fix for it, barring expensive cosmetic surgery. You need to eat more i'm sure <1000 cals per day and a cardio routine is not healthy.
 
Plonki said:
For what it's worth, girls don't care as much about how you look as you do.

Plonki:hat:
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haha yea man i kno, but see i used to play competative basketball at Eastern commerce, (hs) and for thoes that don kno, we are the rank 1 team in canada, igot D1 scholorships, trains 6 hours a day and then things went wrong, one day a guy came to my car(it was my baby, that car was like my reward for the hard work i put in) and he pulled out a gun, tried to rob it, i tried to reason with him, but he wouldnt listen, so i tried to take the gun out of his hands, and i pulled it towards me and he shot my knee, shatterred it... and after 12 surgerys and specialists in France, im back to being normal... also the reason im broke now....so i started working out after 2 years, and i started to be happ again, i started to be more of my old self, and thats why it such a goal for me
 
fatguy23 said:
1000 calories is waaaaaay too low, if i'm not mistaken, and i'm sure steve will let me know if I am, you cannot target fat loss, meaning you can't just burn fat from one specific part of your body...with men i believe the love handle area you're referring to is usually one of the last places to lose fat...and there is no fast fix for it, barring expensive cosmetic surgery. You need to eat more i'm sure <1000 cals per day and a cardio routine is not healthy.
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so i shouldnt do only cardio? and im just hoping that a 1000 calories will make me loose a few pounds faster...

Also i been hearing that Turbo Jam is good... lol.. i guess im really desperate to loose this extra 20 lbs
 
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so i shouldnt do only cardio? and im just hoping that a 1000 calories will make me loose a few pounds faster...
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just saying that you are at an extremely low calorie per day count, if you only take in 1000 calories per day and you burn let's say 450 or so during your cardio, that means that you are only taking in 550 calories per day. That is not a safe thing to do, you will lose muscle and screw up your metabolism, when people starve themselves that's when they lose 10 lbs and then hit a plateau, I've done it 4 or 5 times because i've got a thick skull..you should find your BMR (Basal metabolic rate) and look at steve's stickies...but you need to eat more.
 
fatguy23 said:
just saying that you are at an extremely low calorie per day count, if you only take in 1000 calories per day and you burn let's say 450 or so during your cardio, that means that you are only taking in 550 calories per day. That is not a safe thing to do, you will lose muscle and screw up your metabolism, when people starve themselves that's when they lose 10 lbs and then hit a plateau, I've done it 4 or 5 times because i've got a thick skull..you should find your BMR (Basal metabolic rate) and look at steve's stickies...but you need to eat more.
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My BMR is 1969.2, So what should i do... i read alot and im thinkin gof doing 70% cardio and 30% strenght training... what do u think?? and well eat about 1500 calories
 
My BMR is 1969.2, So what should i do... i read alot and im thinkin gof doing 70% cardio and 30% strenght training... what do u think?? and well eat about 1500 calories
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If I were in your same shoes, which I'm not, I would aim for about a 500-800 calorie defecit per day, so the equation would be BMR+Calories Burned-Calories taken in=caloric defecit. If your BMR is 1969 and you burn roughly 500 calories per day with your cardio/strength workouts that would be 1969+500=2469 2469-1670=799 so in this particular case, if you took in 1670 calories in one day and burned 500, your caloric defecit would be 799. That is probably on the high side of what you would want your defecit to average but you get the idea, less is not always more, and this is definately not a quick fix as you would have to make a lifestyle out of this...you are at a much different phase of your journey than I am as you only need to lose (in your words) around 20 lbs....but i would say that if you kept a steady caloric defecit of around 500-600 per day the weight will eventually come off...keep in mind that I am by no means an expert in this subject and am only re-saying what I have learned in my journey and what I have read on these forums from steve and some of the other "experts" around here...I would also recommend starting a journal in the weight loss diary section to keep post in each day and keep track of what you're doing, it also helps to keep a little bit of accountability on yourself while other people are supporting you...if you would like some websites to monitor your calories burned/intaken, the one that I use for burning calories is Bodybuilding.com - 600 Exercises: How Many Calories Are You Burning?
and the one that I use for intake of calories is CalorieKing - Diet and weight loss. Calorie Counter and more
hope this helps and good luck!
 
fatguy23 said:
If I were in your same shoes, which I'm not, I would aim for about a 500-800 calorie defecit per day, so the equation would be BMR+Calories Burned-Calories taken in=caloric defecit. If your BMR is 1969 and you burn roughly 500 calories per day with your cardio/strength workouts that would be 1969+500=2469 2469-1670=799 so in this particular case, if you took in 1670 calories in one day and burned 500, your caloric defecit would be 799. That is probably on the high side of what you would want your defecit to average but you get the idea, less is not always more, and this is definately not a quick fix as you would have to make a lifestyle out of this...you are at a much different phase of your journey than I am as you only need to lose (in your words) around 20 lbs....but i would say that if you kept a steady caloric defecit of around 500-600 per day the weight will eventually come off...keep in mind that I am by no means an expert in this subject and am only re-saying what I have learned in my journey and what I have read on these forums from steve and some of the other "experts" around here...I would also recommend starting a journal in the weight loss diary section to keep post in each day and keep track of what you're doing, it also helps to keep a little bit of accountability on yourself while other people are supporting you...if you would like some websites to monitor your calories burned/intaken, the one that I use for burning calories is Bodybuilding.com - 600 Exercises: How Many Calories Are You Burning?
and the one that I use for intake of calories is CalorieKing - Diet and weight loss. Calorie Counter and more
hope this helps and good luck!
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Thank you for the advice, i will do this for sure. Also my basketball career is gone so im hoping to build up my arms and then a bit of my chest and back n shoulder. Do you think i should do this while im on this plan.
 
Thank you for the advice, i will do this for sure. Also my basketball career is gone so im hoping to build up my arms and then a bit of my chest and back n shoulder. Do you think i should do this while im on this plan.
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The word build here scares me a bit, once again I am not expert on this but from reading these forums i've seen steve post quite a few times that actual "muscle building" is a very energy intensive process, meaning that it is impossible to actually build muscle while in a caloric defecit...that being said, I do resistance/weight training to make limit the actual muscle mass that I lose during my fat loss phase, but to actually build muscle, that is, make a muscle bigger, i think you have to be in a caloric surplus...to build muscle and lose fat at the same time is a conflicting goal..my goal in particular is to get down to my target goal weight of 190 lbs and hopefully around 10 percent body fat, at that time I will either choose to maintain a lean physique which is what most people are aiming for, or try to put a little more muscle on, if I do decide to build more muscle, I will have to take in more calories than my BMR to do said muscle building...stick with getting down to your target body fat percentage, if you haven't had that measured yet, find a way to do it and then keep tabs on that, that way you can tell how much fat you are actually burning...
 
fatguy23 said:
The word build here scares me a bit, once again I am not expert on this but from reading these forums i've seen steve post quite a few times that actual "muscle building" is a very energy intensive process, meaning that it is impossible to actually build muscle while in a caloric defecit...that being said, I do resistance/weight training to make limit the actual muscle mass that I lose during my fat loss phase, but to actually build muscle, that is, make a muscle bigger, i think you have to be in a caloric surplus...to build muscle and lose fat at the same time is a conflicting goal..my goal in particular is to get down to my target goal weight of 190 lbs and hopefully around 10 percent body fat, at that time I will either choose to maintain a lean physique which is what most people are aiming for, or try to put a little more muscle on, if I do decide to build more muscle, I will have to take in more calories than my BMR to do said muscle building...stick with getting down to your target body fat percentage, if you haven't had that measured yet, find a way to do it and then keep tabs on that, that way you can tell how much fat you are actually burning...
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Ok thanks man, and good luck. i have no dout that u will reach ur goal. (i cant spell... =[ )
 
Ok thanks man, and good luck. i have no dout that u will reach ur goal. (i cant spell... =[ )
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I have no doubt I will succeed either :) nice talkin with ya and i look forward to watching your progress !
 
I, by no means am an expert, but have learned quite a bit over the years so heres my opinion: It definitely sounds like your caloric intake is way too low. Make sure you are eating 5-6 small meals per day and WRITE DOWN EVERYTHING YOU EAT and the calories that are in it. Make sure you have plenty of protein and whole grains in your diet as well. I also strongly think you need to do some strength training, I would say at least 3-4 days a week, building lean muscle will help burn more calories. After you strength train make sure and get atleast 20-30 minutes of cardio in. Continually increase your cardio intensities and change up your routine so your body doesn't get used to the same old workout. As others have said, you can't target fat loss but with the right diet, strength training and cardio you should be able to lose the 20 lbs. (But for your height that sounds kinda thin to me!)
 
iverson, read this from the stickies in this forum, this is from Steve who is probably the most knowledgeable guy on this site when it comes to body thermodynamics...

Common goals are build muscle or lose fat.

When the goal is to build muscle, you really need to be in a caloric surplus. That's not to say it's impossible to build muscle while dieting... but chances are good you won't. Especially if you're not overly fat or completely new to training. Just b/c you need a caloric surplus, however, doesn't mean you need to pack on slabs of fat. The secret is eating just enough to trigger hypertrophy while not so much that you're storing a ton of the excess to fat. Some fat gain is inevitable. But that should not be cause for concern.

When the goal is to lose fat, you need to be in a caloric deficit. When you're eating under maintenance, you're providing less energy than is required to maintain your body. The body needs that energy, so it gets it from the only choice it has: the existing tissues. In a perfect world, this is fat. In the real world, it's fat and muscle. And that's where a lot of people go wrong. When you aren't carrying a ton of fat, losing muscle while you lose fat is a very real risk. Too many people solely focus on the scale and not more important metrics such as measurements, bf%, pictures, reflection, etc. To stave off muscle loss, you really need to ensure adequate protein is consumed and a well balanced weight training program is in place.

Muscle building is a very intensive process, energetically speaking. Muscle itself is a very metabolically-expensive tissue. The body, already not getting enough energy to support what it has, is not going to make that situation worse by adding more. The best that most of us are going to do is lose fat and maintain the muscle we have. This is what leaves us with the nice, toned look that most are going for.

In general though, it's a constant process. For instance, I've gone through dozens of cycles where I'm either bulking up or I'm cutting down. I could stop and be happy with where I'm at but I like the 'chase.' I like the continual progress. So I'll bulk up by eating a caloric surplus sufficient enough to trigger muscle gain. I'll continue doing this until I'm either a) bored or b) uncomfortable with my weight gain. At this point, I'll revert to a caloric deficit (while doing all the right things to preserve my old and new muscle) to shed body fat down to lean levels.

The net result is an improved physique, assuming your 'improved' is the same as mine.

Where some go wrong is they want the best of both worlds now. Unfortunately we are all governed by the physiological laws that dictate what is and is not possible. Without drugs, you aren't going to be able to accomplish what a caloric surplus (bulk) and a caloric deficit (cut) simultaneously.

You might lose some fat and gain some muscle but it's a very inefficient road, IME. You'll much better serve your purpose/goal by focusing on one thing at a time using sane methodology and enjoy the ride.
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My Daily Template

Ok so i kind of made a Template so that i can enter my results and the food i eat everyday. i might be wrong with some of the info, and if i am, please feel free to correct me, lol also i really suck at spelling


Date:
Day:
Current Weight:

MEAL PLAN

Morning:
Estimated Calorie Intake:

Mid-Morning:
Estimated Calorie Intake:

Lunch:
Estimated Calorie Intake:

Snack
Estimated Calorie Intake:

Dinner:
Estimated Calorie Intake:

Snack:
Estimated Calorie Intake:



Total Estimated Calorie Intake:

Excersize:
Reps/ Sets:
Weight:
Min:
Calories Burned:


Excersize:
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Weight:
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Calories Burned:


Excersize:
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Calories Burned:


Excersize:
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Weight:
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Excersize:
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Excersize:
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Excersize:
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Excersize:
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Calories Burned:



Excersize:
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Excersize:
Reps/ Sets:
Weight:
Min:
Calories Burned:

Total Calories gained – Total Calories loss – BMR (1969.2) = Calories Totaled

Can someone tell me if this calculation is right????..... cuz i think its way off
 
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