What would you recommend for someone who wants to lose a few pounds (Between 5 and 10 as she says)? If they are doing about 4 sessions of cardio per week spending about 500-600 calories each time and if they workout about twice per week using a few dumbells? I'd say that person is definatly doing more than moderate exercise.

I know there's no magic trick, but does anyone have any advice or experience? The person I'm talking about isn't looking for some strict diet but just tips maybe in nutrition and some numbers if possible.

thanks,
Mart

Increase your water intake and cut down on carbs, especially simple sugars. Eliminate any sugary drinks like soda, and cut out fried foods altogether. Trim fat off any meats you eat, and increase your fiber intake.

Its actually a lot easier than it sounds.



Arttie

Cool thanks. We'll keep that in check.

Here's a trick I recommend...If the person eats salads a lot and uses dressing, always ask for dressing on the side. Do not put the dressing on the salad. Instead dip the fork in the dressing, then into the salad with each bite.

You can do that with steak sauces, ketchup, and pretty much any condiment.



Arttie

cool

What about fat in the mid-section (especially lower abs)? I'm guessing only strict-dieting and cardio can get rid of this?

Pretty much...there is no such thing as spot-reduction without liposuction.



Arttie

In my experience with losing, the gut is the absolute last thing to go.
I'm guessing you'd have to get below 10% body fat to really see defined
abs.

The general rule is below 8% if you want decent abs...6-7% if you want "defined" abs...5-6% if you want shredded abs.



Arttie

See? unattainable....

Ah, and here I am at 21% xD

What do you do to lower your bodyfat like that?

Well, when I was wrestling in college, we did insane amounts of cardio (along with weight training and of course wrestling). For the bodybuilding it was a combination of two daily cardio sessions of 30-60 minutes each (except on leg day), very high protein/very low carb/virtually no fat dieting, and high water intake, along with fat burning supplements.



Arttie

Wow. Would you recommend fat burners? I've heard quite some mixed reviews about some of them.

Great suggestions!


Is this person already doing those sessions? They wouldn't have to change much if they are already doing so. The suggestions here have been great.

Yes, she is doing 4 sessions/week. She stays away from soft drinks but chocolate is the small downfall. (me too!)

Well, fat burners have their good points and their bad. People have different tolerance levels and there are a lot of scam products (in my opinion) out there. I always got good results with Xenadrine RF-1, and my wife liked it as well. I haven't taken any fat burners in some time, however, as I am back in a bulking mode, so being ripped isn't a priority. Come April or so I'll start ripping up again, I'm sure, but during the late fall through early spring, I just lift as heavy as possible, up my protein intake and don't sweat the carbs as much. Cardio is also cut back to no more than 3 times per week. That being said, I don't add 8% bodyfat back on or anything, either.


Arttie

Do you think that person should try some fat burners such as the ones you used or should she wait?