ok my bfp atm is about 19... im not fat in my arms or legs or chest... just in my stomach and lower back. i have been doing cardio every day for the past 2 months or so. so they way to lower you bfp is just dieting and cardio right? are you able to over-cardio? i really wanna lose all my fat and get cut up... about to get on a diet and increase my running distance and speed. i found out that i burn 630 calories per running session and about 400 per lifting session so if i take in fewer calories than i burn the fat will melt away right? if anyone has any tips/advice/good diets lemme know.... http://www.healthboards.com/ubb/smile.gif

First of all, never trust what the cardio machine says as far as calories. They usually are not accurate and they don't take into account many factors for computing calories.

Your best bet (to start) is to purchase a heart rate monitor and stay in your target zone for optimal fat burning. Running longer and faster and doing more, could result in over-training and injuries.

That said, using a heart rate monitor is the best way to find the most efficient way to do cardio. I used to spend 45 minutes on the treadmill and kept getting knee pain. Once I got a monitor, I discovered that I only needed to do 30 minutes to achieve the same results as what I was previously doing. They are a great thing!

I'm not sure what the 'atm' stands for so I may be wrong when I say this.

If you are a female and you are trying to lose body fat percentage then I'd have to question why. An acceptable bfp for females is between 25-31% (athletes 14-20%, fitness 21-24%). Loseing too much fat as a female can stop the menstruation cycle.
For men, the acceptable bfp is bewteen 18-25% (athletes 6-13%, fitness 14-17%).

atm = at the moment http://www.healthboards.com/ubb/smile.gif and im a guy btw... im 17 and 216lbs 6'4" . most importantly i wanna lose my chubs! http://www.healthboards.com/ubb/smile.gif

If I understand your goals and routine correctly, what I suggest is a diet heavy on protein with carbs that are quality.

Good sources of protein that are relatively low in calories include whey protein mix, tuna (or most fish not breaded), chicken (again not breaded), cottage cheese, nuts, beans, turkey, lean ground beef.

Quality carbs are carbs that are not highly processed. You need some carbs to fuel your cardio. Oatmeal, whole grain breads and pastas, rice, potatoes (sorry, not fries), corn, and fruits are a good start.
Also, you must almost completely cut-out sweets.

If you are serious about a new diet, though, you really must see it as a lifestyle change. Just like beginning an exercise routine, which it sounds as if you certainly have, what you eat must be a change that is permanent. Give yourself a day a week to cheat. This will make the other six days a week much easier. But follow-it-up with your most intense training of the week, to underscore its effect on your body.
Hope this helps.

Almost forgot, personally, unless you are very concerned with gaining muscle mass, I don't believe you can over-cardio. A lot of cardio will burn fat quickly, but gaining a lot of muscle will be difficult.

I was just wondering out of interest where you got those figures CocaCola?

Dont forget to mention that BROWN rice and SWEET potatoes are the better quality carbs. That way if your glycogen is full your insulin wont store the sugars produced from white rice and white potatoes.

Originally posted by usaalways:
Dont forget to mention that BROWN rice and SWEET potatoes are the better quality carbs. That way if your glycogen is full your insulin wont store the sugars produced from white rice and white potatoes.

I beg to differ with your last statement. If your glycogen reserves are full, then any excess glucose must either be burned immediately or it will be converted to triglyerides in your liver and stored as fat (unless you have diabetes in which case bloodsugar levels will rise above normal levels). While brown rice and sweet potatoes have slightly lower amounts of starch and slighly more fiber than white rice or white potatoes, they are still relatively high in starch (complex carbohydrate). Starch breakes down into glucose in your digestive system.

There's little difference between brown and white rice apart from the fact brown has more nutritional value. The insulin response for both is virtually the same. Basmati rice is the best to consume as it has a low GI due to it's amylase content.

Arkie -
Aren't you the one who has touted the very low carb lifestyle as healthy? I recall you getting very defensive in regards to someone else posting about kidney problems they suffered from that way of eating.

How do you know so much about brown rice and yams then?

Confused (and scratching head). :0)

try cutting 250 cal a day of food and burning 250 a day through exercise it works out to a 3500 cal a week deficit which is about 0.9 lbs a great safe way to lose weight without starving yourself

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