Losing fat?

Question

i eat a high-calorie high-protein diet wit meats, fruits, vegetables, etc. with the occasaional pizza once month...

how much cardio do i have to do lose the fat of my stomach so my 6pak becoms visible?

Answer 1

Well, with the information you provided, it's hard to say. Your somatotype and metabolic rate will determine that more than anything, but it seems you are on the right path. I can say that the more cardio you do (say 40 min/day 5 days/week) will give you pretty fast results. If you are strenghtening your abs by doing calisthenics and core training, your elusive 6-pack is only waiting in the wings. It's possible you can have an 8-pack behind the fat too. Just keep it up and make sure your overall nutrition plan is on track. And, exercise your whole body.

Here's some advice I give on nutrition and exercise. Take it for what it's worth:

The secret is acknowledging the true purpose of food as fuel rather than entertainment. Focus on protein, fats, and carbohydrates and learn about each of them. A little bit of research online will teach you a lot. Remember, don't diet; change your eating lifestyle. Doing so will change your life for the better. For the exercise, consider it a priority to include it into your routine.

Anyway, if you want it simple, here it is in ten steps:
1. protein is good...eat plenty (about 30% of your caloric intake)
2. fats are good and bad...know the difference
3. saturated and trans fats are the bad ones - limit these
4. poly- and mono-unsaturated fats are good - don't be afraid of them
5. carbohydrates are good and bad...know the difference
6. fibers and complex carbs are the good ones - eat these (about 40% of your caloric intake)
7. sugars and simple carbs are the bad ones - limit these, particularly late in the day (stay away from sodas and chips!)
8. drink water - lots and lots and lots of water. It's the only drink you need. Anything else is either wasted or simply bad for you
9. Eat 4-6 "meals" a day to boost your metabolism.
10. A meal is defined as a portion of a low-fat, protein rich entree, a portion of veggies for vits/mins, and a portion of complex carbs. (You can get these combined as a health shake)

To burn fat, the key is aerobic exercise. This is defined as any exercise that elevates and sustains your heart rate to about 70-80% of your maximum heart rate. Sustaining it beyond 20 minutes is going to get you into that fat burning zone. Then, the longer you go, the more you burn. Other exercises (anaerobic), such as calisthenics or strength training (weights) are going to improve your muscular strength and endurance. This is what does the "toning" that people talk about. NOTE: To debunk myth, Yoga and Pilates, while great for flexibility, core strength, and physical therapy are not great for fat loss or muscle toning.

Here's a simplistic plan that anyone should be able to follow:
1. 4-6 hours per week
2. 45-90 min each day you exercise
3. do aerobic exercise (20-40 min) every day you exercise
4. work abdominals every day you exercise (between sets makes it easy)
5. do chest and triceps exercises on one day
6. do back and biceps exercises on a different day
7. do legs and shoulder exercises on a different day
8. do your exercises in sets (i.e. 3 times with 6-12 repetitions each)
9. keep a record of what you do to measure progress.
10. when your progress stalls (called "plateau"), switch up your routine.

Answer 2

Consult a nutritionist to make sure you have enough fat in your diet. If you don't, your body will stubbornly hold onto the fat you have on your body, because you need some for survival, obviously. So if you're eating enough fat, and drinking enough water (and check your sugar intake, because that's important, too--you want a low glycemic index diet) then cardio 4-5 days a week should do it.
Make sure you're doing your ab work properly. A lot of people work too fast and with an inappropriate range of motion (and don't hold your breath!)

Answer 3

Exercise everyday like jogging around the block
Skip meals. Eat 2 times per day than 3 times per day
Dont eat until you're full
Eat fruits at night if your hungry.
Drinks lots of water and stop all the fast food and chocolate.
There are more tips and info.
there's a video on success fitness too.

Answer 4

eat vegetables to help you feel full

Answer 5

avoid white foods

Answer 6

get casual for 4 days a study shows that people take 491 more steps and burn 25 more calories on days they wear jeans to work

Answer 7

drink 8 cups of water a day

Answer 8

push a grocery cart for 45 minutes

Answer 9

get familiar with quinoa a wonderful grain thats easy to cook and goes great with sauteed vegetables or mushrooms

Answer 10

use a vegetable bean dip such as hummus instead of ranch dressing or a fatty cream based dip