How to lose ten pounds of unwanted body fat?

[alexplatups]

Figure I start this thread to see what strategies everyone that wants to post
in here would use to lose 10 pounds from unwated body fat. This weight
would have to come from your total body fat weight and not your lean body
mass. If your current weight is at an ideal level, then you can imagine if you
were someone that had problems with losing body fat and had *no problems*
with gaining body fat.

This would be interesting to see what strategies would be used to accomplish
this goal. For example let's say that you weigh 200 pounds, your current body
fat percentage is 30%, meaning that your lean body mass is 140 pounds, and
your current total body fat is 60 pounds. How do you maintain your lean body
mass at 140 pounds while losing 10 pounds from your total body fat, bringing
your body fat percentage to about 25% and your total body fat to 50 pounds?

A list of exact steps would be an excellent way to post your strategy, for
example starting with how you would eat, and finishing with what exercise
you would use to accomplish this, if you do use them at all, that is!

thanks in advance to people who post their fat burning strategies!

[ginkgo]

You got the joke wrong. It is "How do you lose 10 pounds of ugly fat? Cut off your head!" You can lose up to 15 pounds in less than an hour. It is not water and it is not muscle or fat. It is excrement-- take an enema. Yes everyone says that you either have fat or muscle. They forget that people can have retained water and feces or stool.

Enemas are dangerous. Here is something that I found on the internet. Zookeeper Friedrich Riesfeldt ( Paderborn , Germany ) fed his constipated elephant 22 doses of animal laxative and more than a bushel of berries, figs and prunes before the plugged-up pachyderm finally got relief.

Investigators say ill-fated Friedrich, 46, was attempting to give the ailing elephant an olive oil enema when the relieved beast unloaded. The sheer force of the elephant's unexpected defecation knocked Mr. Riesfeldt to the ground where he struck his head on a rock as the elephant continued to evacuate 200 pounds of dung on top of him.

[alexplatups]

Originally Posted by ginkgo

The sheer force of the elephant's unexpected defecation knocked Mr. Riesfeldt to the ground where he struck his head on a rock as the elephant continued to evacuate 200 pounds of dung on top of him.

lol...ginkgo, that is one way to lose 200 pounds of *weight*

but my question was focused on realistically losing body fat, within a realistic
time frame, let's say a 1-1,5 months, and with a list of steps that have to do at least
with proper nutrition, in case exercise is not used as part of the strategy

[Orecle]

when I want to lose fat super quick, i prefer to overeat and overcardio, than the other way.
nutrition
I super load protein and do alot of weights so i never lose muscle. so 1 protein shake and 5 meals of chicken and rice.

My cardio is twice daily - mon - sun. 45 mins one session , 2 hrs the other (not a typo) more cardio seems to work for me than slight calorie restrictions, plus I get superfit.

[Aware]

Originally Posted by Orecle

when I want to lose fat super quick, i prefer to overeat and overcardio, than the other way.
nutrition
I super load protein and do alot of weights so i never lose muscle. so 1 protein shake and 5 meals of chicken and rice.

My cardio is twice daily - mon - sun. 45 mins one session , 2 hrs the other (not a typo) more cardio seems to work for me than slight calorie restrictions, plus I get superfit.

In my opinion I would find that excessive - the food intake.


To the OP: I suggest increasing or including a cardio workout of at least 30 minutes 3 times a week or, if you like, just get active for 30 minutes every day! Walk/run/play a game and stuff. All of this will allow your body to burn fat, you should also do some strength training focusing on the areas where you wish to build lean muscle mass. At least twice a week. This way you will start to lose fat and increase muscle.

Also including fresh fruit and veg in your diet will do the trick if you add it with exercise.

[Orecle]

Originally Posted by Aware

In my opinion I would find that excessive - the food intake. QUOTE]

Thats the thing about opinions. They are just that. Unless you have any concrete reasons why it is excessive, what was the point? what makes it obsessive? You dont know the portion size of my chicken and rice, so how can you judge it excessive?

I am going for maximum musculature as well, not just fatloss. I have experimented with a number of methods and know what helps me lose fat and gain muscle simulteanously

[alexplatups]

Originally Posted by Orecle

I am going for maximum musculature as well, not just fatloss. I have experimented
with a number of methods and know what helps me
lose fat and gain muscle simulteanously

Orecle,

this has been a part of my strategy for many years, I eat more healthy food,
like natural strachy and fibrous carbs, lean proteins, and some salmon and
wallnuts to cover the good dietary fats and get my omega-6 to omega-3
ratio as close to 1:1 as possible

as I already have written in another thread, I do weight training every Tues,
Thur, and Saturday, and the other four days of the week I do cardio training,
and this helps me maintain my body fat percentage at about 10% while adding
muscle mass little by little

My plan is this: In a few years when I finish creating my online business, I will
dedicate more time to building muscle, and besides the fact that I like the
way it makes me look, I can eat more food, not only to gain the muscle,
since you have to be in a calorie surplus plus eat about 40% of your daily
calories from lean protein sources, but also because the metabolism increases
as you gain more and more muscle

As far as meal frequency I have found that for me eating four meals per day,
every four walking hours works the best, and I use the calorie tapering
method where I take my 3500 calorie intake and divide it into meals like this,
1000, 900, 800, 800.

Plus I use the 50-30-20 nutrient ratio with 50% of my calories coming from
complex carbs (very little fruit by the way, only in the morning sometimes)
30% from lean protein and egg whites, and 20% from good dietary fat

and by the way I also drink only water during the whole day, with the only
exception being a cup of strong coffee, every morning in the office, and since
I work 7 days a week for 10 hours per day on my online business, it is easy
for me to drink plenty of water during the day. All together I drink about
3 liters (3/4 of a gallon) on a daily basis.

Doing all this creates a state where my energy is always constant and always
on a very high level, meaning when I come home from work, I never have any
problem with going to the gym every day to do my cardio or weight training

As I already have written, since I am an endomorph with some some
mesomorph characteristics and no ectomorph qualities at all, using the seven
scale system I would score End-6, Mes-3, Ect-1, which means that while
I can easily build muscle mass, it is also very easy for me to gain body fat

So, in order to stay at 80 kg, I have to use an approach like this, and when
I go on vacation for a week to Amsterdam, I can see how easily I gain weight
in one weekm so I have no illusions about the fact that if I stop doing all this
that the weight will creep back on in a heart beat

anyway if anyone is interested in cardio training and weight training for
creating permanent fat loss here are some articles on my site

WHY USE CARDIO TRAINING?
Cardio Workout Routines, Burn Body Fat, Create Permanent Fat Loss

WHY USE WEIGHT TRAINING?
Weight Loss Workouts, Weight Training For Permanent Fat Loss

WEIGHT TRAINING GUIDELINES:
Exercise Lose Weight, Weight Training Guidelines, Permanent Fat Loss

WEIGHT TRAINING EXERCISE:
Free Exercise Program, Weight Training Exercises, Create Permanent Fat Loss

As far as NUTRITION that includes calorie counting, nutrient ratios, and meal
frequency and timing, and every other possible information that anyone needs
it is all on my site and all for free, plus there are a few sections on motivation
and goal setting which can help to create the drive and non-stop motivation
that most people can't seem to discover inside of themselves, this is also on
my site, and if used, can help to create some amazing results

in a few weeks I will be putting up my own e-book that will be sold on my site
and plus from clickbank through affiliates, and in that book I will cover the
reasons why the majority of people fail to create long term permanent fat
loss that is not covered in my site, it will have everything that has to do with
nutrition and exercise of course, but what will make it unique is that I will
describe in exact detail the reasons for the amazing failure in the diet industry
and how to create long term weight loss success, and maintain it for life

[Dimond]

The #1 recommendation I would give is to eat 5-6 small meals per day. Often this alone can make a big difference. Many other things can help: eat last meal 3-5 hrs minimum prior to sleep, cut out various foods-dairy, flour products, sugar, etc.

[Jaiysun4]

Hey.

Beginners guide

It's quite simply really. 3300 calories = 1 pound of body fat.

So, to lose 1 pound a week, you need a calorie deficit of 3300 calories per week, or about 450 per day. This means you will aim to eat 450 calories less than your body burns every day.

To calculate how many calories you burn on average, multiply your bodyweight in pounds by 15. For example 160 pounds x 15 = 2400 calories.

So, you will be consuming either 1950 calories per day with no exercise, or consuming more and then burning it off with exercise.

Intermediate guide

The above is rather a simplification. Firstly, your metabolism will affect how many calories you should eat every day. Your metabolism will be affected by age, body-type, gender, activity level, meal frequency. The calculation above is for a male, you want to knock a good 400 off if you are female.

To get a more accurate calorie calculation, first calculate your Base metabolic rate or BMI:

Metric BMR Formula

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

For example, lets presume you calculate, from above, your BMR to be 1750.

Now, to calculate daily caloric needs, multiply your BMR by the following, based on your activity levels:

1. sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. lightly active (light exercise/sports 1-3 days/week) = BMR x 1.375
3. moderately active (moderate exercise/sports 3-5 days/week) = BMR x 1.55
4. very active (hard exercise/sports 6-7 days a week) = BMR x 1.725
5. extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.9

If we presume I am moderately active, then 1750 x 1.55 = 2712.5.

Now, all i would need to do is cut that down by an average of 450 per day to lose 1 pound a week, whilst keeping up with the activity levels.
So I would eat about 2270 calories a day (forgive my maths!) and exercise 3-5 times a week moderately.

However, I recommend "cycling" by eating below 3 days in a row, and then eating 2712.5, or your full quota, the 4th day. Because your metabolism is slowed by starvation (including skipping meals), if you constantly eat less your body will get used to it. Then your metabolism will slow, and your BMR will drop. Also, if you are into sports you dont wanna drain yourself and lose muscle but undereating constantly.

So either eat 450 less 3 days in a row, and then take a day off and eat normally, and take a little longer to achieve your goal. Or reduce it to say 550 less every day for 3 days in a row, to compensate for that 4th day.

And of course, the more meals a day the higher your metabolism, as with the more exercise you do, cutting out bad foods, not eating 2 hours before bed, eating most in the morning and making your meals gradually smaller (breakfeast really is the most important after starving all night and slowing your fat-burning), getting enough sleep and cutting out alcohol/drugs etc.

*Forgot to mention: Never, ever go below your BMR! I dont recommend trying to lose weight without exercise either. THe more cardio you do, the easier it will be.*
Sorry for a really long post, but by doing this i am sure you will see some results pretty fast. Within 1 week I am sure you will see a difference in the mirror and on the scales. The challenge is discipline and keeping it up!

All this info is easily available on the web and a whole lot more. Do some research and make your own plan! It is best to chart your progress for encouragement - perhaps weigh yourself and do some measurements and maybe a photo, straight after getting up every Sunday or something. That way you can be encouraged to carry on, and can alter things if it is not working as fast as you would like.

[alexplatups]

Originally Posted by Jaiysun4

Sorry for a really long post, but by doing this I am sure you
will see some results pretty fast. Within 1 week I am sure
you will see a difference in the mirror and on the scales.
The challenge is discipline and keeping it up!

this is a good post and good advice, and the last part is the
hardest. In reality this is where 99% of the people fail, and within
3-5 years gain it back. Very few people know how to change the
structures in their life so that they advance and they can keep
building on their success without eventually experiencing oscillation
and going back to where they started before they started to lose weight,
in fact this eventually happens no matter what approach they use to lose
the weight, and no matter how hard they try to keep the faith

knowing how to create non-stop motivation is very difficult for most people,
in fact it is almost impossible, and very few people know how to explain to
someone how to create this type of drive that can help someone create
permanent fat loss and then maintain it for life

[Aware]

Originally Posted by Orecle

Thats the thing about opinions. They are just that. Unless you have any concrete reasons why it is excessive, what was the point?

That's exactly why I put *my* (opinion) in italics. It isn't concrete, but it is what I think. I wasn't trying to dig at you or your behavior I was just getting my opinion out there. I hope I haven't offended you, afterall, it's just a difference of opinions.

Originally Posted by Orecle

what makes it obsessive? You dont know the portion size of my chicken and rice, so how can you judge it excessive?

When you say 5 meals of chicken and rice, I get the impression that you wouldn't be leaving room for a lot of fresh food, and if that's the case I would think it's not necessary to have all that chicken and rice for your protein. But, there you are - that's my opinion.

[Orecle]

Originally Posted by Aware

That's exactly why I put *my* (opinion) in italics. It isn't concrete, but it is what I think. I wasn't trying to dig at you or your behavior I was just getting my opinion out there. I hope I haven't offended you, afterall, it's just a difference of opinions.


When you say 5 meals of chicken and rice, I get the impression that you wouldn't be leaving room for a lot of fresh food, and if that's the case I would think it's not necessary to have all that chicken and rice for your protein. But, there you are - that's my opinion.

Fair enough, but my main goal is the masculature of the athletes on this site

Impact Photography - Making athletes look their picture best!

to acheive this, there has to be quite some protein in the diet. All the small protein eaters are ripped but not big at all. I am looking to get really naturally big in the next 5 yrs. For that I am looking to swallow a lot more protein daily in the upcoming wks. I am talking 300 g minimum and about 600g of carbs minimum daily.

[sk8joyful]

Originally Posted by alexplatups

Burn/lose 10 pounds from unwated body fat.

A list of exact steps would be an excellent way to post your strategy,
for example
starting with how you would eat, and
finishing with what exercise
you would use to accomplish this, if you do use them at all, that is!

thanks in advance

1. eat Right for your Blood-type: Blood Type Diet: Scientific Basis

2. Optimum-health, like in your early 20's, continue this for youthful... life

3. Visualize yourself - how you want ALL of you to look, and function...
DREAM about yourself this way, especially while you're sleeping.

4. You can also use hypnosis-help. (not the self-sorta stuff)

Enjoy the result, ongoing...

[alexplatups]

sk8joyful,

I really like that you mentioned visualization of your future self, since this is
one of the elements that helps to build the necessary tension that eventually
can help us to reach our ideal body weight (which imo is 10% body fat for
mean and 15% for women)

visualization would also be my first step, followed by observing the current
situation in my life, my current body type, my current eating habits, my
current activity level

once I know what I want to look like in the future and know what I look like
now, I can create the steps that can help me to get from where I am today
to where I want to be tomorrow

and obviously every person is unique and will have to create the approach
that works the best for them. There are no rules when it comes to creating
the body of your dreams, there are only guidelines, because where one
person can lose weight consuming 80% of their calories from carbohydrates
another person would gain weight consuming this type of food

everything starts with the simplest question of what do I want? once this is
more or less clear then the next step of evaluating your current
circumstances can be taken, and from there a sound plan can be designed

simply focusing on the process (steps and actions) does not produce the
energy, momentum and non-stop motivation to keep you moving toward
creating permanent fat loss and what is even more important; focusing on
the process does not help you to maintain this ideal body weight once it is
brought into reality through proper nutrition an exercise for your body type

when you really want it bad enough and have tapped that true desire to
create permanent fat loss, will you take the necessary actions without
stopping, quitting, giving up, or throwing in the white towel, and will keep
going and going until you reach the end of your journey, and then comes
the hardest part: maintaining this results (over 99% of the people gain the
weight back that they lost dieting within 5 years, at least these are the
current statistics, so the odds are seriously stacked against people that are
dieting to lose weight)

[Orecle]

Alexplatups
what do you think of Tom Venuto
he has the number 1 selling fat loss book on the web called " burn the fat, feed the muscle. He advocates more food, more cardio, and he regularly gets down to 4% bodyfat, with absolutely no supplements what so ever. He only ever takes protein, which he cuts out weeks before to get super ripped

[alexplatups]

Originally Posted by Orecle

Alexplatups
what do you think of Tom Venuto
he has the number 1 selling fat loss book on the web called " burn the fat, feed the muscle. He advocates more food, more cardio, and he regularly gets down to 4% bodyfat, with absolutely no supplements what so ever. He only ever takes protein, which he cuts out weeks before to get super ripped

his nutrition and exercise approach and recommendations are excellent,
unfortunately for him there are many sites that have free downloads of
his ebook, just like many other weight loss authors, so maybe it is also
the #1 free download e-book online at the same time

his approach is basically what all natural bodybuilders use, but you have to
take into account that he has a mesomorph body type, for who reaching
4% body fat is not as difficult as it is for endomorphs (and I remember you
said you have an endomorph dominant body type). And I think he cuts out
most of his carbs, and not protein before competition.

the only place where his plan falls short is the motivation part, and the reason
is simple, he doesn't really need the motivation as much as endomorphs and
this is why he just used stuff from Tony Robbins and a few other self-help
gurus. Otherwise it is definitely one of the best strategies for creating
permanent fat loss, for any body type

this only makes sense, because all the bodybuilders that I know, use very
similar approaches for building muscle and reaching really low body fat levels,
and without a doubt this is the way to go if you want to create a lean,
healthy body and then maintain it for life

the problem is that most endomorphs can't motivate themselves to keep
doing what has to be done, in other words, eat like normal people and
workout on a regular basis

the endomorph is really cursed with one thing: their bodies are really
way too efficient at burning calories, and they need very few to maintain
their weight, and most days consume 500 to 1000 calories more than their
bodies can burn, and obviously this will always lead to fat gain

[sk8joyful]

Originally Posted by alexplatups

sk8joyful,

I really like that you mentioned visualization of your future self, since this is
one of the elements that helps to build the necessary tension that eventually
can help us to reach our ideal body weight (which imo is 10% body fat for
mean and 15% for women)

Good!, I'm glad you realize Creative-visualization ,
as being one of the "strategies" you specifically asked for!
Yet,
as no untoward 'tension' is in my strategy; why have it in yours?

Originally Posted by alexplatups

simply focusing on the process (steps and actions) does not produce the
energy, momentum and non-stop motivation to keep you moving toward

Quite right! "non-stop motivation" is produced largely via
engaging... in passionate FUN, which for me is progressing in my Iceskating... yeah!!!
so
how do you, personally, produce? your own "non-stop motivation, & momentum"

Originally Posted by alexplatups

the hardest part: maintaining this result
(over 99% of the people gain the weight back
that they lost dieting within 5 years), according to statistics.

Well fortunately, I've steadfastly refused being a silly "statis-tic or normal".
I am anything, but that. Thank GOD!

Now "Exceptional" describes me much better: so family, friends, co-workers & docs announce.

Originally Posted by alexplatups

the process, does not help you maintain this ideal body weight
once it is reality through proper nutrition, an exercise for your body type.

when you really want it bad enough, and
have tapped that true desire to create permanent fat loss,
will you take the necessary actions without stopping, quitting, giving up, or throwing in the white towel?

Well, considering I've maintained my Skating-figure,
yes! by following the Successful-strategy process I gave you,
resulting in me weighing 110-117, for the last 23 years, &
I'm nearing 60 --- might you be 'preaching' to the choir sir?

What's your own track-Record?
.

[alexplatups]

Originally Posted by sk8joyful

What's your own track-Record

I have written it in a few other threads, but do not mind writing it for you
also, especially taking into account that you have been so kind in writing
the details about your own long term results

when I was 24 (now 39) I reached 130 kg, within about twelve months,
I lost 50 kg, and reached 80 kg, I live in Europe so I think in kg, sorry, and
after reaching it, I have maintained it to this day, but I never stopped doing
what I did to reach these results, these things I do regularly

to reach this weight, I used cardio training 4 days a week, and weight training
3 days a week, and ate four equal meals every four hours, the calorie intake
was adjusted based on my weekly results, and I used a weekly weight loss
chart the whole time, where I tracked my current situation on a weekly basis

I ate a balanced diet, with natural food sources, and drank mostly water,
plus my calorie intake was always adjusted at my maintenance level, and
the weight was lost mostly through cardio and of course an increase in
my muscle mass over the course of the year (but probably 90% from cardio)

I have a gym that is very close to where I live, and many of the bodybuilders
that work out there have helped me out tremendously, plus my wife knows
a lot about nutrition, since she has a degree in this field.

But, the way I created non-stop motivation is by focusing on a vision of
myself having a lean, healthy body, and at the same time focusing on what
I had in my current situation on a daily basis. In other words how much body
fat I had, my nutrition strategy and my exercise strategy, and all the other
things that were happening in my life. By doing these two things, the desire
to actually eat healthy food and workout daily was with me from the time
I started and is with me today, except of course my current goal is simply
maintaing my ideal weight and building more muscle slowly, but surely

[Aware]

Originally Posted by Orecle

Fair enough, but my main goal is the masculature of the athletes on this site

Impact Photography - Making athletes look their picture best!

to acheive this, there has to be quite some protein in the diet. All the small protein eaters are ripped but not big at all. I am looking to get really naturally big in the next 5 yrs. For that I am looking to swallow a lot more protein daily in the upcoming wks. I am talking 300 g minimum and about 600g of carbs minimum daily.

To each, their own. You sound like someone I know, they are big into their protein and body building too. Beans and rice, casein shakes.... et cetera.

[sk8joyful]

Originally Posted by alexplatups

I have written it in a few other threads, but do not mind writing it for you
also, especially taking into account that you have been so kind in writing
the details about your own long term results

when I was 24 (now 39) I reached 80 kg.
I have maintained it to this day, but I never stopped doing
what I did to reach these results, these things I do regularly

To reach this weight, I used ...
and many of the bodybuilders
that work out there at the gym have helped me out tremendously, plus
my wife knows a lot about nutrition, since she has a degree in this field.

But, the way I created non-stop motivation is by focusing on a vision of
myself having a lean, healthy body.
except of course my current goal is simply
maintaing my ideal weight and building more muscle slowly, but surely

well,
I understand, about your wife having a nutrition-degree;
because decades ago, I taught Nutrition-classes too.
But no more.

Reading your own writing, back to yourself, you will see: this set-pattern of circling back & forth,
primarily between DIET & EXERCISE modifications, adding your own 'visualizing' but
Notice: you "consciously" control those.
Yet,
this misses the (most powerful part of you), namely your own subconscious mind,
which agent in fact, re-creates your body for you anyway. - Were you to stop interfering with its wisdom,
and let it do what it Superbly, (and might I add, 100x better than you ever could),
what you WANT (building more muscle) etc. would come much more effortlessly, do you understand?

Anyway, I wrote you these 4 strategies: because they allow the REAL-you in the driver's seat...

Cheers!

[Orecle]

Originally Posted by alexplatups

his nutrition and exercise approach and recommendations are excellent,
unfortunately for him there are many sites that have free downloads of
his ebook, just like many other weight loss authors, so maybe it is also
the #1 free download e-book online at the same time

This is true. The same thing applies to any popular audio book as well. Anytime brian tracy brings out something, it is on the web for 3 in days, the same with David Deangelo

Originally Posted by alexplatups

his approach is basically what all natural bodybuilders use, but you have to
take into account that he has a mesomorph body type, for who reaching
4% body fat is not as difficult as it is for endomorphs (and I remember you
said you have an endomorph dominant body type). And I think he cuts out
most of his carbs, and not protein before competition.

I have to defend Tom. Tom is an endomorph. he has to do 3 day wkly cardio, in the off season, to maintain 10%He did not get into single digit bodyfat, until he accidently started recreational jogging daily in college.This is what made him realise the importance of cardio. I also dont think he is even endo-mesomorph. . He would be alot bigger. Compare him with Skip la cour or ade rai or Titi raymond or even Hugo rivera and he looks Tiny. I know people who are bigger than him after 2 yrs bodybuilding. He himself mentions he slugged for every ounce of muscle on his body.

What actually made Tom differnt is he advocates more carbs, and daily cardio - than the low carb approach that other dieters take, hence his title 'burn the fat, not starve it. Tom absolutely refuses to do low carb.

Originally Posted by alexplatups

the only place where his plan falls short is the motivation part, and the reason
is simple, he doesn't really need the motivation as much as endomorphs and
this is why he just used stuff from Tony Robbins and a few other self-help
gurus. Otherwise it is definitely one of the best strategies for creating
permanent fat loss, for any body type

Again not true. The very 1st chapter is on goal setting and visualisation. Tom is a fervant student of bob procter. So he hammers home personal development more than any fitness guru. I bought the first e-book when it came out. Along with the book, he write an article on self-image and another seperate book on goal-setting. His site also has sent me a different motivational quote every morning for a few yrs. In many of his 400+ articles, he hammers home the need for different motivational tools, and often interviews guest motivational speakers on his site, like steve does.

Since you want to do something similar, I suggest you study this guy (from a marketing prospective), as a person would study Tony Robbins or Brian Tracy if they want to get into the PD game

[alexplatups]

Originally Posted by Orecle

Since you want to do something similar, I suggest you study this guy (from a marketing prospective), as a person would study Tony Robbins or Brian Tracy if they want to get into the PD game

thanks for your advice, since my major objective is long term success, then
I just might have to take this advice from you, and put it to use

and its good to know that Tom makes this distinction about goal setting and
visualization, because this is definitely one of the important elements of
creating an advancing structure

by the way, good luck with your muscle building venture, this is something
I will also start doing in a few years, after I get my sites all finished up, this
online business stuff does take a lot of work, currently all I can do is
maintain my current muscle and my current weight, but once I am finished,
I will definitely start to eat more lean protein, increase my calorie intake
by about 300-400 calories per day and adjust my weight training to start
building more muscle

[sk8joyful]

Originally Posted by alexplatups

Orecle,
this has been a part of my strategy for many years,
...
and how to create long term weight loss success, and maintain it for life...

Wait! - that lecture was 2+1/2 sceens on our computer, & over 60 lines long!!
but
your OP is: How to lose ten pounds of unwanted body fat?


Lord! - that kind of rigor, is more harshly exacting than most christian religions
---------------------Full stop!
Here's my question: When?? do you have TIME for enjoying... life <- remember,
this is the game, as GOD/Jesus for us intended we live...

[alexplatups]

Originally Posted by sk8joyful

When?? do you have TIME for enjoying... life <- remember, this is the game, as GOD/Jesus for us intended we live...

lol...this is what I enjoy doing, and I also work ten hours per day, every day,
with only 7 days of vacation per year. For me life is very simple, because
I know what is most important to me in life, and this is all I focus on doing,
and is what brings me true joy on a daily basis

1) moving toward financial goals, creating different businesses that I think up,
to have a certain monthly revenue that I desire

2) eat healthy food and work out every day, to have a lean, healthy body

3) the rest of the time I spend with my wife, to have a genuinely loving,
relationship with a person that I love

...everything else is secondary, and really doesn't matter to me...at all

[James81]

Losing body fat is a matter of exercising within your aerobic zone and training your metabolism.

A good rule of thumb, for exercise:

180-Your Age = Your target aerobic heart rate

Remember to take a good 10-15 minutes to warm up. When warmed up, spend 25-40 minutes exercising at your target aerobic heart rate, and then take 10-15 minutes to cool down.

That's the exercise portion, and it's the MOST important thing you can do to lose body fat (as opposed to overexerting yourself and burning glucose, which is actually BAD for you).

The other half of the story is basic nutrition. I wouldn't worry too much about eating every two hours (like the science of the week tells you). I would focus more on being consistent with when you eat, and making sure you are eating nutritious foods.

Good rule of thumb for nutrition:

Eat mostly fruits and vegetables. Avoid/limit fatty foods. It's ok to eat meat, but only in small doses. Avoid red meat, eat fish and white meats, but limit those as well. Have *some* dairy, but don't overdo it.

That's it in a nutshell. Anything more complicated than that is pretty much a waste of your time.

Remember, your number one ally is your mind/beliefs. You get those straight, the rest will be easy. Your mind/beliefs can be your worst enemy, though, too. So, before entering any kind of nutrition/exercising regimen, make sure you get those straight FIRST or you are going to have a rough go at it.

Don't worry about losing mass weight really quickly. Embrace the healthy lifestyle and realize that you have the rest of your life to lose to the weight/body fat. You aren't doing this to lose weight. You are doing it to be healthy, to feel good, and to have energy in abundance.

[sk8joyful]

Originally Posted by alexplatups

lol...
this is what I enjoy doing, and I also work ten hours per day, every day,
with only 7 days of vacation per year. For me life is very simple, because
I know what is most important to me in life, and this is all I focus on doing,
and is what brings me true joy on a daily basis

1) moving toward financial goals, creating different businesses that I think up,
to have a certain monthly revenue that I desire

2) eat healthy food and work out every day, to have a lean, healthy body

3) the rest of the time I spend with my wife, to have a genuinely loving,
relationship with a person that I love

...everything else is secondary, and really doesn't matter to me...at all

ok, Kewl - glad your life is more well-rounded!
Aside
letting my own subconscious drive... my bus: did you read my post on this yet?

What are your plans... for your 1st. 100th Birthday party?

[Orecle]

Originally Posted by alexplatups

thanks for your advice, since my major objective is long term success, then
I just might have to take this advice from you, and put it to use

and its good to know that Tom makes this distinction about goal setting and
visualization, because this is definitely one of the important elements of
creating an advancing structure

by the way, good luck with your muscle building venture, this is something
I will also start doing in a few years, after I get my sites all finished up, this
online business stuff does take a lot of work, currently all I can do is
maintain my current muscle and my current weight, but once I am finished,
I will definitely start to eat more lean protein, increase my calorie intake
by about 300-400 calories per day and adjust my weight training to start
building more muscle

You are a very cool dude, and I really want you to succeed.

My question for you is " What can Alexplatups, do to be one of the best selling fat loss authors on the net?


Fat Loss Diet | Burn The Fat Feed the Muscle


If you notice immediately Tom has a picture of himself at extremely low bodyfat. 3.9% Even though he isnt that big, with excellent lighting, he looks humungeous and it is very striking for a customer to see. When I went from 14 - 11st 7lb, even though I was smaller, when i took off my top the contrast was so dramatic, everybody in my gym hounded me for advice.

you can make your site more marketable, if you had pics of 'fat you' next to another pic of 'thin you'. I would also advice you to get to like 7% and take more pictures. With good colour and black and white still shots, you will look muscularly ripped, something most people want. Customers want to take (and pay for advice) from peoples whos accomplishment far exceed their own. Steve graduated college in record time, Tony robbins made 10000 a mth by 19, brian tracy led a massive international sales force, Jimrohn became a millionaire in 5 yrs. you get the picture

Ever wonder why mens health, puts pictures of models with sharp abs, as oppose to bodybuilders? Most people want super ripped abs and whatever side muscle comes with that. If you can get some pictures with yourself, with ripped abs and obliques, and place it next to pictures of you being overweight, i guarantee you success. A picture says many words, you cant

Toms 3.7% is out of this world for most gymists, let alone the general public looking to lose a few pound. Arnold used the same. He was so dramaically bigger than others that he probably single handedly influenced more bodybuilders to train than anyone else

also have a hook, or message that makes you unique. Something that only you are known for. Toms was 'you dont need supplements' and 'do more cardio'. Everybody else was going on about 3 days a week cardio.

A snazzy title wont hurt - burn the fat, feed the muscle or personal development for smart people are both elegant and catchy

ps. I feel (just my opinion) there are far too many page links on the left side of your site. could you reduce them the vital few or put them in different category links like - nutrition - weight training - cardio, pls ask other threaders wat they think

[James81]

Originally Posted by Orecle

Fat Loss Diet | Burn The Fat Feed the Muscle

Just an FYI....

I never patronize a site that markets in the manner the above website does.

The endless text, the highlights, bolds, italics all centered on psychologically manipulating someone to buy their product are things that I avidly avoid. In fact, when I click a link and as SOON as I see a layout like the one above, I close the window.

You don't need to toot bells and whistles to get people to buy your product. Yes, market it well and get your link out there. Yes, make your page asthetically pleasing. Yes, give them all the information they need to know about what your product is....then....leave it at that. A good product will sell itself.

[alexplatups]

James81, that is good advice, but could you be more specific with
what this means. In other words, give some kind of simple example?

*Remember, your number one ally is your mind/beliefs. You get those
straight, the rest will be easy. Your mind/beliefs can be your worst enemy,
though, too. So, before entering any kind of nutrition/exercising regimen,
make sure you get those straight FIRST or you are going to have a rough go at it.*


Orecle, that is something that I will have to seriously look into, and dropping
my body fat percentage from 10% to 7%, will mean that no more cheat
meals, but after the photos, I can start over again

you know I really look forward to my 3 cheat meals on those mornings, I just
love delicious food, and allow myself some cheesecake, and brownies, and
a few other high calorie foods, and this still maintain my weight, but if cardio
was stopped, I would gain weight in a heart beat, so my metabolism is really
slow and burning those calories is the only way for me to stay lean

sk8joyful, what post are you talking about by the way?
you subconsious mind driving the bus?...lol

[James81]

Originally Posted by alexplatups

James81, that is good advice, but could you be more specific with
what this means. In other words, give some kind of simple example?

*Remember, your number one ally is your mind/beliefs. You get those
straight, the rest will be easy. Your mind/beliefs can be your worst enemy,
though, too. So, before entering any kind of nutrition/exercising regimen,
make sure you get those straight FIRST or you are going to have a rough go at it.*

Sure, man.

What I mean is this....

There is a typical mindset of the average American dieter, and here are some of the common things I hear from people who are trying to lose weight:

1. "It's so hard!" (that's what SHE said )
2. "I just can't find the time to exercise."
3. "But I don't like good food. I LIKE the stuff that's bad for you."
4. "How can I lose weight FAST?"
5. "Eating right is too expensive."

With beliefs like that, it's no wonder people fail on fad diets! You can't look at eating well as a "diet." It's not a "diet," it's a lifestyle change. You aren't eating to lose weight, you are eating well to be healthy, vibrant, and strong.

Let me counteract the quotes above:

1. Eating well and exercising is easy if you know what you are doing, doing it right, and make it a priority in your life.

2. You can't find the time to exercise? Funny, people find the time to do other things. You find the time to go to work. You find the time to watch TV. You find the time to sleep. Why? Because you HAVE to. When being healthy becomes a priority to you, you WILL find the time. Because your belief will be that if you DON'T, you won't feel good.

3. You can learn to like anything. You don't like it because you've conditioned yourself to not like it.

4. There is no quick fix to losing weight. Fast weight loss diets are not burning fat. They are making your weight lower, but they aren't doing it in a healthy way. You are trading health, for a reading on a scale.

5. You can't afford NOT to eat right. You find the money to pay your rent. You find the money to pay for your car, your phone, your electric. Again, the reason you do this is because you feel like those are "musts." Make eating healthy a "must" and you will find the money to eat healthy. Nothing, absolutely nothing, is more important than your health.

That's the kind of stuff I'm talking about. Change your priorities and stop the excuses.