Quote (BlackMambaJamba @ Jun 28 2016 03:18am)

^Don't listen to this idiot.

Best way to lose BF is a calorie deficit. meaning eating c below your maintenance. start dropping your cal intake by 100-200 a week with cardio 3-4 times a week HIIT would be best.

Quote (RewtheBrave @ Jun 29 2016 08:38pm)

guys, let's not resort to name-calling :ph34r:

on the question of efficiency, i think the OP may have been asking about ways to target fat loss as opposed to just losing weight. hence, "losing quick body fat" in the title.

if so, there are ways to make the process more efficient but all of them involve going into a caloric deficit, so we are kind of splitting hairs after all. i will give an exercise research link right now that at some point will likely lead to conclusions about which forms of cardio are the most efficient for calorie burning:

http://www.drlenkravitz.com/Pages/articles.html

the dude is a nutcase but he's an awesome guy. i've met him and i think he's really good on cardio, cardio program design, and cardio (exercise) research.

keep in mind that while cardio burns energy during exercise and to some extent after exercise (EPOC + recovery), lifting generally does a great job of burning energy after exercise. if you want to maximize your net energy loss, outside of dietary controls, you'll need to find a suitable plan that meets your goals. basically, you're looking at circuit training, hiit-type cardio, or both, just because a mix of those gives you a lot of caloric burn. kettlebells are pretty decent p/h too. anyway, you need to understand how your body uses energy, because you can get more "bang for your buck" based on which way you're using up energy. that is, if you're doing sprints, you're fucked, because you'll probably gas out and make yourself unable to do more useful work to get the net caloric loss you want. so many things to know ... so if you ask a specific question, the good people here can guide you.

diet, diet, diet ... this is ultimately where you can do a lot of work. you will want to consider a few factors:

- how to best metabolize fats, carbs, and protein (that is, there's a university degree's worth of info on how to improve all of that, and it's up to you to do some legwork). you can start here where the hive usually takes flight: http://www.bodybuilding.com/fun/10_metabolism_foods.htm

those are actually foods that, for the most part, BOOST metabolism. don't get religious about them, because that's only part of the puzzle. you want to boost your metabolism, because then your systems (gut, protein synthesis, all the cascades for anabolism, etc) can be functionally improved with dietary help.

- moreover, if you're interested in CLA, hot pepper, caffeine, etc -- anything thermogenic (helping you raise your body temperature), you may run into a double-whammy -- stuff that boosts metabolism and heats you up ... meaning that you're losing energy faster.

- you will want to find ways to eliminate waste

- you will want a nutrient-dense diet (consider that if you're cutting calories, you can feel as if you have more energy when your entire body is running more optimally

- ANABOLISM: learn how it works, learn the hormonal cascades (not in detail, that would take forever) ... you eat the protein, you get a thermogenic response (yay!), you're not eating nasty carbs or fat (i.e., you're eating protein, so you can build and repair tissue, yay!), and you exercise, so now you get a growth hormone boost ... do this often and your metabolism fires up in a muscle-building way. if you're building lean muscle (tissue) and you're eating less calories, guess what, mor eof a portion of you will be muscular.

- ketosis: learn how it works, too. you can actually get health benefits even for intermittent fasting, but staying in ketosis can actually pretty much cure diabetes (if you go far enough to reset the pancreas without going into ketoacidosis), help reduce/prevent, heart disease ... annnnnd you can do it by fuleing your body on protein and some fat (b/c carbs are essentially out).

i hope that is somewhat helpful. we've now exhausted what can be said without a more specific set of questions being asked.

Quote (cloudkicker @ 29 Jun 2016 20:48)

nasty carbs are what fuel any and every resistance workout you perform and fat is crucial to maintenance of cell membranes, synthesis of steroids and other signalling molecules. you wont perform well without a good mix of all three substrates.

Quote (RewtheBrave @ Jun 29 2016 05:54pm)

i realize that but i was only saying that at the time you're stuffing your face with protein, you're not stuffing it with fat and carbs. at that point i wasn't advocating restriction of fat and carbs but rather just a reduction compared to the typical diet the feds will recommend. i did not specify it, but i also didn't specify against it.

it may depend on what you mean by a "good mix" but what i'm saying is that a lot of people work out and eat crap and then wonder why they're not getting results. often enough, they're eating too much, of course, but what they're eating too much of is not usually protein. it's usually fat and carbs, hence my use of "nasty".

i have no argument against what you said, just wanted to clarify my position to suggest that it's the same as your own on that point.

Quote (turtol @ Jun 30 2016 04:17am)

What do you mean? I've been making good progress eating only 145 protein, and fill up the rest of my 3,900 kcals with fats or mostly shit carbs. Yesterday I had like 230g of fat :o

Quote (turtol @ Jun 30 2016 02:17am)

What do you mean? I've been making good progress eating only 145 protein, and fill up the rest of my 3,900 kcals with fats or mostly shit carbs. Yesterday I had like 230g of fat :o