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If your fat, and want to lose weight over time, you should make healthy choices in your diet and do lots of cardio. What are some healthy choices you can make? The first change you should make is dumping the sugar (except maybe after you lift weights). You should also seek to reduce consumption of fried foods. Those two changes will improve the average persons physique dramatically over time. Learn wich foods are high on the glycemic index and which ones are low, try to eat mostly low G.I. carbs. Eat plenty of fiber and drink plenty of water. That's basic nutrition advice for fat people.
Now, if you want to lose a bunch of fat in a hurry, there is a more radical way. I call it carb-cycling. I didn't invent it, I don't know who did. I've never read Dr, Atkins books so maybe it was him, but I think this is slightly different from what I've been told.
Basically, you cut out all carbs for up to 5 days. Then, you have a carb-up day. You shoud still have carbs after you lift weights though, even if it's a no-carb day. You can eat nuts if you get low on energy, but not more than a few ounces at a time, and not more than two or three times a day max. I'm on this diet now and what I do is eat carbs on Wed and Sat (which are also the days I lift). By having two carb-up days a week and only lifting on those days I feel like I have better workouts. Here's an example of what I might eat on a no-carb day:
-6 whole eggs with salsa
-40-50 grams whey protein 1 tablespoon extra virgin olive oil
-8 oz of turkey (deli meat) and 4 oz of cheese
-8 oz steak or chicken 1 tablespoon of natural peanut butter or some nuts
-40-50 grams whey protein 1 tablespoon extra virgin olive oil
- 8 oz fish (usually salmon) with a tablespoon of olive oil butter and a little garlic (there's also these frozen salmon patties that you can but that are good and pretty cheap)
That's when Control is being a good boy. Sometimes instead of the 8 oz of chicken or steak, it's hamburger patties with cheese and mayo on them. Sometimes it's fried pork chops (not breaded) instead of fish. But as long as you aren't eating carbs on the no-carb days you'll lose fat fast.
Now, one thing I have to make clear is that this type of diet is NOT healthy. It is a way to lose fat quickly to meet a short-term fat-loss goal. Don't lose a bunch of fat and think "Hey, I look great. I'm staying on this diet forever". For one, there's no fiber in this diet. Your body needs fiber and you should be eating it every day. The longest I would stay on this diet is probably three months, after that you should start slowly introducing low G.I. carbs back into you diet on a daily basis. If you come off this diet and go crazy eating krispy kreme donuts and washing them down with cherry coke you'll experience a wicked rebound effect and you'll be fatter than you started off. If you don't know what to eat on your carb-up days you can start with this: http://www.superiormuscle.com/vbulle...ad.php?t=30038 minus the cheat meal.
Now, if you want to lose a bunch of fat in a hurry, there is a more radical way. I call it carb-cycling. I didn't invent it, I don't know who did. I've never read Dr, Atkins books so maybe it was him, but I think this is slightly different from what I've been told.
Basically, you cut out all carbs for up to 5 days. Then, you have a carb-up day. You shoud still have carbs after you lift weights though, even if it's a no-carb day. You can eat nuts if you get low on energy, but not more than a few ounces at a time, and not more than two or three times a day max. I'm on this diet now and what I do is eat carbs on Wed and Sat (which are also the days I lift). By having two carb-up days a week and only lifting on those days I feel like I have better workouts. Here's an example of what I might eat on a no-carb day:
-6 whole eggs with salsa
-40-50 grams whey protein 1 tablespoon extra virgin olive oil
-8 oz of turkey (deli meat) and 4 oz of cheese
-8 oz steak or chicken 1 tablespoon of natural peanut butter or some nuts
-40-50 grams whey protein 1 tablespoon extra virgin olive oil
- 8 oz fish (usually salmon) with a tablespoon of olive oil butter and a little garlic (there's also these frozen salmon patties that you can but that are good and pretty cheap)
That's when Control is being a good boy. Sometimes instead of the 8 oz of chicken or steak, it's hamburger patties with cheese and mayo on them. Sometimes it's fried pork chops (not breaded) instead of fish. But as long as you aren't eating carbs on the no-carb days you'll lose fat fast.
Now, one thing I have to make clear is that this type of diet is NOT healthy. It is a way to lose fat quickly to meet a short-term fat-loss goal. Don't lose a bunch of fat and think "Hey, I look great. I'm staying on this diet forever". For one, there's no fiber in this diet. Your body needs fiber and you should be eating it every day. The longest I would stay on this diet is probably three months, after that you should start slowly introducing low G.I. carbs back into you diet on a daily basis. If you come off this diet and go crazy eating krispy kreme donuts and washing them down with cherry coke you'll experience a wicked rebound effect and you'll be fatter than you started off. If you don't know what to eat on your carb-up days you can start with this: http://www.superiormuscle.com/vbulle...ad.php?t=30038 minus the cheat meal.
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