Andrew's loss of fat

Update

2009-10-03T10:52:00.000-07:00

doing great, lost a lot of weight doing this last cut
its really working
im about 2 weeks out of 18 week or so program
losing about 2 pounds a week so far
i could go to around 175 if i keep it up
trying to look ripped
Dont cheat, thats my only advise!

Tip #13 Fat Burners

2009-09-29T16:29:00.000-07:00

If you want to take a fat burner, which i personally do not after failures, i what suggest taking these measure
1.) are you motavated to take the pills and keep a steady diet and exercise?
which means you need all three for the fat burner to do anything
2.) fat burners are not a pill you take and magic happens
3.) they help by burning extra when exercising and eating right
its like adding a supercharger to a car, it will only go fast, if you supply the peddle
4.) do not weight for results, shoot for a pound loss a WEEK, not a day
5.) never count on them to work

Update

2009-08-13T16:45:00.000-07:00

went up in weight
but its not a bad thing
i gained about 5 pounds of muscle working out doing about 6-8 reps
also taking my protein powder
now in two weeks i will start to lose weight again
this is how i keep muscle, and lose weight
which is awesome for me
now i wear a tight medium and look ripped
im liking it so much
im having fun, and am waiting to start school in a few weeks

Tip #12 Vacations

2009-08-06T09:05:00.000-07:00

Im on a vacation as of right now! And i will tell you the simple ways to stay on your diet. For me im on the oregon coast. So when i wake up, whats more refreshing than a run on the beach. As long as your trip isnt for months on end, your body will be ok with the running everyday, instead of resistance training.
The problem i see myself is eating. Food sucks in terms of healthy snacks. So lets break this down

Eat smaller portions, just because you havnt ordered the best meal, doesnt mean you have to finish it
Eat slower and chat it up. It takes your brain 30 mins to tell yourself your full
Eat Mainly proteins, steaks, fish, and tofu. Your body will be thankful

Vacations are fun, but its also fun to keep that body you worked hard for.

Tip #11 Drink That Coffee

2009-07-31T08:24:00.000-07:00

The morning coffee is where its at. Caffeine is a great booster for fatloss because it has a lot of added effect when drinking it.

1.) It is a stimulant- stimulate thermogenesis increases your metabolism for a period of time, and creates a perfect window of time to maximize your morning run

2.) Craves hunger- From my personal experience, if i dont have my morning cup, i tend to snack more during mid morning.

3.) Diuretic- Laymens terms, it makes you pee more. Many over weight people have a water weight problem too. This means that an excess storage of water is keep in your system for an abnormal ammount of time. Have you every seen a big person sweat? But this does not mean it is all water. There is still fat there so no excuses!

Tip- Drink freakin black coffee! These coffees like a frapachino and other gunk is so bad for you! Dont even attempt to add them to your ruetine, please dont. About a normal cup of black coffee is about 2-7 calories, depending on how rich. The mocha lattes and others are over 300! You can have a little sugar, and a little cream. But please coffee is here to help you, not to hurt you.

Tip #10 Rep counting

2009-07-24T10:08:00.000-07:00

The number of reps you do in your workout defines what you want to acomplish. 4-8 is size and strength. 10-15 is endurance and tone. If you want to lose fat, and gain muscle start by doing 10 reps a set, and 3 sets. This helps build muscle, and lean mass. A pound of muscle burns 50 calories a day. Gaining muscle will help lose fat and create a better body for you. The more reps, the more fat you want to lose. Have you seen the guys at the gym, that are about 300 pounds and huge arms, big bellies, you get the picture. Those are from doing 4-6 reps and hardcore muscle training. A good workout is a combo of weights and cardio.

Tip #9 Crave Hunger

2009-07-23T16:25:00.000-07:00

When dieting, you get hungry. That is just fact. You are running calorie deficient and need to replenish food intake. Here are some quick tips of getting those cravings ahold of.

1.) Drink more fluids, mainly water
water helps your stomach feel full, and will increase stamina throughout the day

2.) Plan your meals
If you plan your meals throughout the day, eating proportional meals 2 to 3 hours apart, you cant really get hungry. These meals become short term goals, and help cravings.

3.) Running
Go run somewhere while dieting. Whenever you get a urge, go run. Knocks my stomach to its place for me, and takes away the temptation of eating more, or poorly

4.) Grapefruit juice
Whenever hungry drink 8 oz of grapefruit juice and magically your hungry fades away. Always have this handy, and be prepared not to eat anymore. Personally this is most effective

Follow these quick tips, and your be fit in no time

Tip #8 The Morning Run

2009-07-19T17:45:00.000-07:00

Running in the morning. Wakes you up, and greets the day. But i hardly see any people run anymore, they have their fancy workouts on tape, but to no avail, no results! A great way to shed fat is to wake up, take a run, and hit the showers. Nothing is more invigerating than wakeing up and working out. I may seem crazy, but making a ruetine of the morning jog gives you energy throughout the day, and sheds pounds of bodyfat, and gaining lean morning. Follow these guidelines.

Wake Up

Run

Shower

Eat protein

Repeat

It is that simple and you will be looking great

Tip #7 Meal Time

2009-07-19T14:05:00.000-07:00

Eat a healthy 3 meals a day is very good for a diet, but there is a tip for maximization of fatloss. It is to stretch out your meals to 5 to 6 a day of pretty much equal proportion. This is proven to work because it makes your metabalism stable. This is done by constant digestion of food. eating around 2 hours inbetween can dramitically raise your metabolism to a point which burns off fat like a blaze. In these meals have a portion of protein and a serving of fruit or veggitable or a healthy fat such as almonds. so about two servings of F, V, and GF. Keeping your body in perfect allignment for success.

Tip #6 Goals

2009-07-19T09:57:00.000-07:00

Write down some day by day goals, 2 week goals, 2 month goals, and yearly goals to help set a standard of living, and try to revolve your workouts and diet around those goals. If your daily goal was to eat 2 fruits and 2 veggies, then you should feel guilty not doing it, dont wish for results, you have to set goals to your future. Once starting the workouts and diet, goals will stop your habbit of giving up, and cheating everyday. Life is hard, but goals ease fatloss. I use to make excussses almost everyday of not working out, or eatting right. I saw my body not changing in the right way, then i did some thinking. I put up on my wall my weight, and in 2 weeks, 3 pounds under that weight. I didnt use the scale until 2 weeks were through. I lost 5.6 pounds! i can still remember it to the decimal. Good luck on your strive for a new beginning.

Tip #5 Get a Friend!

2009-07-18T22:29:00.000-07:00

Getting a training partner is the best way to lose weight. this is a great thing to do because the other person will encourage you and make you strive longer and harder. You will help them when they dont feel like working, and visa versa. You cant skip the gym without a partner. I have my dad come with me every other day to the gym, and he is turning 60. I push him hard to become healthier, and in the back of my mind, i dont want that geezer passing me up, so i push myself even harder. This is a great little trick to help you stay on track, and stay losing weight!

Tip #4 Supplements

2009-07-18T18:23:00.000-07:00

Supplements are key. When i say supplements, i do not mean every fat burner in existance, and over hyped powders to crack down your BF percentage, and grab mean looking muscles. This market is swarmed by many products claiming to do wonderious things. There are a few needed, but the rest are up to you. I would recommend 3 different catagories

Multi-vitamins: key to unlocking full potention, and a system to make sure you are up to date on all key vitamins in your body, i would recommend single pill one a day men, or multi pill animal pak. two great products i vary between cutting and bulking. also you can get fish oil pills because the doctors always says eat more fish!

Protien (whey) powder: greatly needed to make sure you gain lean mass, which inturn burns more fat. This also keeps away cravings, and satisfies the mind and your body between real meals. Never forget about proien intake.

glutamine powder: this is an amino acid which promotes the keeping of muscle tissue, and helps your recovery in between workouts, and the single biggest complaint i hear is i was to soar to workout today, we can never have that!

Never take any pills before consulting a physician, this is a must, you never know what could happen, but odds are someone does, so ask he/she about each individual product, and they will tell you everything to know.

Tip #3 Good and Bad Carbs

2009-07-18T18:09:00.000-07:00

Look out for the bad carbs! There is bad carbs, and then there are good carbs. Bad carbs will knock your diet off track by 90 degrees. which when i checked is a bad thing. carbs are great in moderation. Do you know the veggies are carbs, yes, those are the good carbs. you should have arounds 2 servings of vegitables every day. This will stabalize your metablism and promote fatloss. But breads and pastas and other bad carbs are the one to look away from. There is a good side to them, multi grain, and whole grain is two exceptions, but still should be limited. Oatmeal falls into both the good and the bad, depend on what you get. If you get the half oatmeal, half sugar packets then it turns itself into a bad meal. Whole oatmeal is great in the morning after a run, and sticks with you durring the day. Limit your self of one bad carb a day, which is one serving, not a whole loaf of bread. keep the good carbs going, in moderation!

Tip #2 Home Cookin'

2009-07-18T16:48:00.000-07:00

Cook at home! Cooking at home has saved me from going over bored with fast food and take out. Being a student, i didnt have alot of time to make food, on the start, so i just went to the nearest unhealthy joint and got double the daily reccomend value of food. So what i started to do is get a boneless chicken breast and put it into a nice brine (salt solution over night). Then the next day, i just put it into a skillet, and in ten minutes i have a perfect meal. The ready rice is very healthy if u get a healthy grain of it. A veggy steamer makes any unbareable vegitable moderately good. Haha. We all do not like veggies but they are a must. Eating them will give you all the vitamins in the world, and the ability to shed some pounds!

Tip #1 Water

2009-07-18T15:20:00.001-07:00

My first tip is to DRINK WATER. This is one of the most over looked aspect of losing weight. Staying properly hydrated will maximize your metablism, and it runs your body at maximum potential. Hydration can help headaches, minimize soarness, and creates regularity in the bathroom. If you dont go to the bathroom often, it could be due to the lack of water. Make sure you drink water through the day. Search for a water to body mass ratio to keep things simple, and do not play the guessing game.

A little about myself

2009-07-18T14:13:00.000-07:00

As of july 18 2009, i am 186.3 pounds. Getting out highschool, i weighed 250 pounds! I played O and D line on a division 1 city championship football team. That was my excuse, football. But as a got out of school, i realized a lived a very unhealthy life style. So i changed without thinking. It was a plus and minus equation. I become to into dieting. I started from a football diet of about 3500 plus calories, and went down to 1500. My worst mistake. I didnt change gradually, i started to lose about a pounds a day for about a week, but then i dead stopped. I threw my metabolism into a hault. it was too drastic for my body to comprehend. i didnt lose anymore weight for about a month, on that same horrible diet of 1500 calories. so i did my research and learned how to lose weight the right way, and i stuck to it. Ill show you through this blog the good and the bad, and help you to lose as much weight as possible, CORRECTLY!