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Anonymous
Hey /fit/
In this thread we discuss the basic fundamentals of weight loss, since apparently a good % of people from /fit/ ask the same shit over and over and over again.
Here we put our basic advice on shit like that.
Put
Subject: XXXXXX
description.

Example.
Weight loss
Decrease diet to so many calories
Exercise doing this for this amount of time
stay away from fast foods etc.
>> Anonymous
3500 calories is roughly a pound
>> Anonymous
I think this is a gay idea. Better would be a good "basics" sticky.
>> Anonymous
That was my initial idea, but I couldnt really find a way to go about it. But a sticky basics would really benefit the board from crap floods of the same question. I mean, it helped /r/ with their porn requests significantly when they posted the names of all the models.
>> Anonymous
     File :-(, x)
>>324039
Hey /fit/. What's the best way to balance cardio and weight lifting for a person who is trying to lose weight but also gain (and maintain) muscle mass?. I do different strength training exercises each day in the morning, and then do about an hour to an hour and a half of cardio (either running, rowing, or biking) and Sundays are my rest days. I current am 5' 11'' and weigh 215 (target weight is 180). Discuss please.
>> Anonymous
1. I want to lose weight.
I want to be thinner.
I want to lose these love handles.
I want to burn off extra fat.
I want to tone up.
What/how much should I eat in order to lose weight?
ANSWER: Do you want to lose WEIGHT? or do you want to lose FAT? In order to lose fat:

You must count your calories, and consume foods that your body needs. No more fats, sweets, oils, and unnecessary starches. Huge helpings of pasta, rice, and white-bread sandwiches are out.

Eat whole wheat bread and pasta, oatmeal, fresh fruits and vegetables, lowfat/fat free dairies, and lean meats such as chicken/turkey breast, fish, etc. One classic staple is the garden vegetable/chicken breast salad. Satisfying, healthy (garden greens are extremely nutritious), and cheap.

You should aim to eat five or six smaller meals a day. This keeps the body in a state of constant metabolism. It takes energy to digest food. Eating three big squares a day lets your body settle into a routine, digesting one big lump and then remaining dormant for hours until the next meal.

Determine your target caloric intake at http://weightloss.about.com/cs/nutrition101/l/blcalories.htm
Count the calories in your food at
http://www.nal.usda.gov/fnic/foodcomp/search/
>> Anonymous
2. I want to lose weight.
I want to be thinner.
I want to lose these love handles.
I want to burn off extra fat.
I want to tone up.
Which/how much exercise do I do in order to lose weight/burn fat?
ANSWER: A proper diet and excellent workout program should get anyone without a genetic disorder into shape. Where to start depends on what shape you're in now. For the best results, you should include cardio AND weightlifting in your regimen.
For the best results, you should include cardio AND weightlifting in your regimen.
For the best results, you should include cardio AND weightlifting in your regimen.

First, the CARDIO.

If you're one of the bigger overweight guys (around 200+, tall guys around 250+) or just generally new to exercise, you should start with a low-impact cardio activity such as cycling or using the elliptical. The weight of your body causes added stress to the joints, so you shouldn't start jogging until your regular exercise causes your body to reinforce itself (takes just a few months normally). Exercise and weightlifting naturally prevent injury by strengthening most aspects of the body, especially the joints.
>> Anonymous
For your cardio program, you should aim for at least 20-30 minutes of continuous exercise within the first two months. Take yourself seriously in making progress: settling for less will get you less. One of the keys to getting much stronger, increasing stamina, and jumpstarting your metabolism is using interval training. Wiki "HIIT" to learn more about it. Generally, you want to alternate periods of high intensity with periods of low intensity.

Let's create a very basic, beginner's interval program. Say it's your first time using the stationary bike at the gym. Aim for 20 minutes of total cycling time.

00:00: Bike 10 minutes at a steady, even pace. Don't tire yourself out.
10:00: At the 10 minute mark, push it harder for about a minute.
11:00: Slow down and keep steady for two minutes.
13:00: Push it again. If you have the energy to go all out, do it. If not, just keep an increased pace.
14:00: Slow it down. Even out your pace for two minutes.
16:00: Increased pace again.
17:00: 2 minutes normal pace again.
19:00: All out max effort for 1 minute.
20:00: End.

The effect of interval training on the body is very different from that of normal slow-paced cardio, so it's difficult to compare the two. If you had to compare, we can say that you just did the equivalent of maybe 30-40mins of slow biking, in 20 minutes. On top of that, the anaerobic nature of the fast intervals you did will increase your strength, and create a great nutrient demand from the muscles. See what I'm saying? Long, slow cardio DOES burn fat. Interval training burns less fat during the exercise, but burns MUCH more over a long period, throughout the day when your body is repairing itself.
>> Anonymous
last 3 posts are made of win
>> Anonymous
>>324614
So can we eat potatoes? I have a whole shitload of potatoes and I'm going to be the only one eating them. I'm trying to incorporate egg whites and imitation crab meat (what I have on hand atm). Basically I sautee the sliced potatoes in corn oil and then bake the rest of it in a small oven for 45 minutes. After I just make an imitation crab omelette and then mix the potatoes in with it later. Is this bad to eat? It's basically all I have in my home incorporated into one dish.