What's the best plan to lose extra bodyfat and get ripped? Best exercises? Best diet?
553050
Situps, pushups, running and eating a low fat/low calorie diet.  Be sure to take vitamin pills and drink those energy shakes too only if you are really excersizing hard.  Spend at least 2 hours a day in the gym as well weight lifting beyond the pushups and situps and running.
1057344
I agree with Garfield as well. You might want to visit your doctor or a nutritionist to get them to measure your body fat percentage. This could help by putting some more things into persepctive for you. Centrally though, cardio should be your best friend. Walk as oftne as possible. If you like riding a bike, go for it. A really great way to keep your metabolism going is to go for a nise, SLOW stroll after dinner. It really helps you digest your food. Another really great way to burn fat is to weight train with low weights and high reps. I like to put a really small amount of weight on the rack and do a good 50+ reps because it aids in adding lean muscle mass to your body, which can also boost your metabolism and help you burn fat even when you're resting. You'll want to vary your routine as often as possible to keep your wits about you (wouldn't want to bore yourself to death while trying to accomplish something), and tell a few friends and family members what you're doing... They'll be a quasi-silent support group because you'll be forced to do well on account of the thought that they will be watching your every move to see if you're doing what you should be. When you reach an ideal body composition, you might actually want to keep checking on your weight and measurements weekly so you can keep yourself in check. Keep your head up and good luck!
756839
8 % body fat is less than what the skinny skinny supermodels are i am super fit and i have 18% body fat i am a woman so mine will be hight than a guys but if you want to lose weight here are some tips.\n\nIf you follow these tips you will lose weight.\nFirst of all your body can healthly lose only 2-4 lbs a week. Also i would not reccomend one of those diet books or programs because once you lose the weight you will go back to doing what you did before and gain it all back.\nHere is what you need to cut out of your diet or limit.\n-sodas they are empty calories and just add fat.\n-also juices try to limit 1 cup of o.j. has as much sugar as a can of soda.\n-fast food. they provide no nutrients and terrible meals they do have healthly selections at all fast food stores if you pic those you will do much better.\n-junk food is also empty calories its ok now and then just don't over do it.\nHere are foods that you can indulge on.\n-veggies since they are so healthy for you and provide you with many nutrients the calories in them are meaningless.\n-water!! you should drink64oz. a day at first you will pee alot but then you will get used to it.\n-when eating meat try to eat chicken because it is the best.\nother tips\n- try to have baked foods not fried.\n-eat breakfast and try to have it mostly be complex carbs like oatmeal and wheat bread they will give you energy all throughout the day.\n-don't skip meals when you do your body thinks it is being starved so it will hold in more calories instead of burning them.\nWORKING OUT\nyou need to buy some weights or go to a gym and work on increasing your muscles. because that will increase you resting metabolic rate which is how many calories you burn while simply doing nothing and you will see weight loss just from that also doing 50-100 squats(5-10min) will help increase muscle in your legs.\nrunning is also a good way to help your overall apperience.\nand pilates is a good way to tone your body a simple pilates tape done three times a week along with weights and you will see a difference.\n\ngo online and find some healthy meal recipes and use them try to reduce the number of calories you take in daily but not by too much.\nhope this helps you.\n\nand make sure not to over eat try to get no more than2000 calories a day\n\nremember  you can't just lose the weight and then go back to the way it was before this is a lifestyle change you can still eat bad foods but they must be in moderation.
640791
Keep lifting weights.  Muscle burns fat.  Build more muscle burn more fat.  Largest muscle groups are back, chest, and legs.  You mentioned working upper front but said nothing about back and legs.  Leg presses rather than squats. Cable pulldowns for upper back and seated cable rows for mid back.  Walk until you can run, then do wind sprints--not long distance jogging.\nAdjust your diet to help.  You can't rely on the lifting alone.  If you eat junk you will be a strong fat boy.\nYou didn't get in this shape overnight and it ridiculous to think it will be solved overnight.  Be patient and work steadily.  You will get there and stay there is you keep it up.
288482
contrary to popular belief, you cant just target a specific area when losing fat. You must reduce your body fat percentage in your ENTIRE body and eventually the belly fat will go too. \n\nThe best way to lose fat is simple - exercise. If possible, do some cardio first thing in the morning before eating any full meals. This burns the maximum amount of fat. Since your body has not had any food for the last 7-10 hours, it burns the fat in your body for energy. If not, then cardio and a little weight lifting anytime of the day will do. It is important to build some muscle since it will aid in your fat loss. The more muscle mass you have, the faster your metabolism.\n\nAlso, try eating small meals more frequently as opposed to the big 3 (breakfast, lunch, dinner). try to eat a small meal every 3 hours. The reason for this is that your body burns more calories since it is constantly digesting something in your stomach and will raise your metabolism. It is also useful to eat small meals because your stomach will not be stuffed and will always have a smaller look. If you are afraid of doing this because you might end up eating more, try this: when you are about to eat lunch, separate everything on your plate into 2. eat half and leave the other half to be eaten 3 hours later. do the same with dinner.\n\nlastly, losing weight is just simple math. If your calories taken in is more than when you use up (exercise, daily activities, metabolism, etc) then you gain weight. If it is less, then you lose weight. If you are really determined to lose weight then i suggest you start counting how much calorries you consume a day and cut it by 300-500 each week until you notice some results.\n\nif you are really serious, avoid eating foods high in sugar without any real nutritional value (chocolate, cakes, doughnuts, ice cream, all desserts) and foods way up there in the calorie scale (pizza, fried anything, etc). Foods which are very sweet like the ones mentioned above contain a lot of simple sugars which do nothing but make you fatter. What you want to be eating are complex carbs (wheat bread, oatmeal), foods high in protein (tuna, beef, chicken breast, etc), vegetables and fruits as these foods have the most nutritional value and will help in your fat loss. dont over eat with these foods only because they have good nutritional value. remember as long as you have a caloric surplus, you WILL gain weight, no matter how healthy you eat\n\nby doing all of the above, you will be able to achieve a lean body with a good body fat percentage. This will ensure that your stomach is flat and hard. However, if you want abs (im assuming that you do) you will have to train them hard. There are quite a number of exercises for the abs on this page http://www.bodybuilding.com/fun/exercise... like the different variations of crunches and oblique exercises to get you started.\n\none more thing. losing a few lbs (2-3) a week is optimal as losing more (5-10lbs) a week would lead to a drastic loss of muscle mass and would only produce a smaller, not necessary thinner, version of yourself. losing that much weight can also be decieving as most of it will be from water and muscle, not much from fat. It will only be a matter of time before you cannot take the starvation any longer and you will eat everything in sight. you need to change your eating habbits and drop your calories gradually as opposed to a sharp drop.
278124
Either eat a lot, or do a lot of squats. If you want it to be fat, then eat a lot and if you want it to be muscular...do the squats.
37071
Cut out the pop and junk food. Drink lots of water and WALK!\nWalking is THE best exercise for weight loss and overall health. \nMake sure you don't eat too little- you'll need at least 1200 calories/day. If you eat too little your body will go into starvation mode and start hanging on to all the fat and storing any food you give it.\nIf you happen to "cheat" don't sweat it- just get back to it the next day.
570348
Running is the best exercise. Try to run (not jog) for about 20 minutes at least 3 days a week. Drink only water (and coffee if you must). Also, do some strength training. The more muscle you have, the more calories you can burn (that's why guys can get away with eating more). Don't eat ANY junkfood, and don't eat for at least 4 hours before you go to bed. \n\nThe most important thing is to set a goal, make a plan to achieve that goal, and stick to it. Good luck.
228567
The best way is to do cardio (treadmill, exercise bike) since you can't really lose fat in one spot of your body.  You can only make your muscles bigger by doing abs.  Or you can try liposuction
915351
Very smart, excellent plan.\n\n-Drink lots of water.\n-Try to get away from "three square meals" in favor of 4-6 smaller ones.\n-Substitute fruit for dessert.\n-Cut back on dressings, cheese, and/or substitute lower fat/calorie alternatives.\n-Do something you enjoy outdoors.  Go for walks, run, bike, swim, whatever.  Anything you will do at least 3 hours per week will help.\n-Cut back alcohol intake.\n-Treat yourself to a "cheat day" every week.  Don't go hog wild, but enjoy something you like to eat.\n\nYou don't have to exercise every day.  Go for walks at lunchtime when at work.  Walk the dog.  Be in motion.  Have fun.\n\nYou can do it.  Take it slow.  Be prepared for possible weight gain if you add muscle.  You will lose inches and feel better no matter what.
636664
Pushups with extra weight in a backpack.  Eat lots of steak and few carbs.  Get plenty of aerobic to reduce the body fat.
569578
Best timetable to get fit and lose the fat is:\nIn a morning have a good breakfast i.e. English Cereal, "Egg, Beans, Toast and Sausage" and Fruit Juice\nAllow that to settle and digest, for about 2 hours, then go to the Gym, Go running, swimming, press-ups, sit-ups, cycling do what you want but in general have a good work-out, then go and have lunch, something healthy and fairly light, "Chicken Salad Sandwich', Fruit, etc... go in and relax, do homework, practice (if musician), gardening, something constructive, go for a walk in the park, and once that is done, have a good evening meal. \n\nThroughout all of that "No Snacking" on sweets and chocolate" \n\nI have just calculated your Body Mass Index (BMI) and there is no need for you to lose weight, you are NOT overweight,
994985
Crunches, reverse crunches, weighted crunches. Have a healthy diet. Absorb enough protein to build muscle (Whey protein shakes help, especially if your diet sucks). Alternate with cardio every 2 days. Don't overwork yourself, it won't get you quicker results.\n\nVisit my source for some better research.\n\nWorks for me. Good luck.
241637
on diet...\n\nThe only way you can keep your stomach flat and hard is if there is no layer to fat covering it and the best way to lose fat is simple - exercise. If possible, do some cardio first thing in the morning before eating any full meals. This burns the maximum amount of fat. Since your body has not had any food for the last 7-10 hours, it burns the fat in your body for energy. If not, then cardio and a little weight lifting anytime of the day will do. It is important to build some muscle since it will aid in your fat loss. The more muscle mass you have, the faster your metabolism.\n\nAlso, try eating small meals more frequently as opposed to the big 3 (breakfast, lunch, dinner). try to eat a small meal every 3 hours. The reason for this is that your body burns more calories since it is constantly digesting something in your stomach and will raise your metabolism. It is also useful to eat small meals because your stomach will not be stuffed and will always have a smaller look. If you are afraid of doing this because you might end up eating more, try this: when you are about to eat lunch, separate everything on your plate into 2. eat half and leave the other half to be eaten 3 hours later. do the same with dinner.\n\nlastly, losing weight is just simple math. If your calories taken in is more than when you use up (exercise, daily activities, metabolism, etc) then you gain weight. If it is less, then you lose weight. If you are really determined to lose weight then i suggest you start counting how much calorries you consume a day and cut it by 300-500 each week until you notice some results.\n\nif you are really serious, avoid eating foods high in sugar without any real nutritional value (chocolate, cakes, doughnuts, ice cream, all desserts) and foods way up there in the calorie scale (pizza, fried anything, etc)\n\n-----------------------------------------\n\nby doing all of the above, you will be able to achieve a lean body with a good body fat percentage. This will ensure that your stomach is flat and hard. However, if you want abs (im assuming that you do) you will have to train them hard. There are quite a number of exercises for the abs on this page http://www.bodybuilding.com/fun/exercises.htm like the different variations of crunches and oblique exercises to get you started.
831774
A well balanced diet of protein and carbs along with exercise is the best way to get healthy. Eat protein at every meal (5-6) a day and combine weight training and cardio. Good luck.
255479
You have two options. You can cut calories and perform crunches like crazy, try one of the hot new incredible infomercial ab devices and buy a “fat burner”, Also there is another  option but it is not too popular. Eat right, Understand functions of the abdominal muscles, work the body as a whole, and allow for ongoing fat release. Of all of two options, there is only one that "works," all of the time. Unfortunately, it “appears” to be the most complicated. \n\nHere is the Real Ab-Solution:\n\nBefore we go any further, I would like to point out that slimming down your abdominal parts REALLY means reducing you body fat percentage in those areas. Therefore, the goal is to reduce your body fat percentage.  \n\nNow that we understand what we are seeking, let us zero in on the solution.\n\nStep 1: Eat right to release the fat from the fat cells\n\n"Eat right" sounds so simplistic, but the idea is maximize natural unprocessed foods and minimize processed or junk foods (Please do not go on a depravation diet, it will make things worse). However, you also need to eat in a way that supports Fat loss.\n\nThe real trick lies in stabilizing blood sugar, which allows fat to be released from your fat cells. You would do that by eating meals free from simple sugars and refined carbs, low in processed saturated fat, and balanced with protein, complex carbs, fiber, and essential fatty acids. \n\nStep 2: Move your body to burn the fat in the muscle cells.\n\nOnce the fat is release from the cells, they need to be burned in your muscle cells. Releasing the body fat is not enough; you need to support your nutrition with a more active lifestyle. If you are not active, the released fat just goes back to the fat cells and they are not burned. Burning that fat make your “six packs” visible. You not only need to work on your abs or core muscles but you also need to work you the body as a whole (focus on the major muscles like your legs and back).\n\nThen you need to optimize circulation with moderate aerobic exercise (do not go crazy), and fat release should be consistent and ongoing, and a little at a time, those abs will shine through.\n\nDO NOT continue doing something just because "THEY" say it's the way things should be done. Allow yourself to choose the solution that will work for you, regardless of what it may be. The only way for you to know who is right is to measure your progress and ACTUALLY track your results.\n\nCHANGE IS HARD, but it's also worth it. Not getting results makes change EXTREMELY HARD.\n\nGet support from friends, family or a coach. Losing weight is not as hard at it seems once you know what to do. Stop now and sign up to my Forbidden Weight loss Secrets blog at http://www.charlesblain.com because you will receive weight loss secrets that you will not get anywhere else. The result will be that body that you’ve always wanted.\n\nGood Luck with your journey…\n\nhttp://www.newjerseypersonaltrainer.com
719071
hey join a gym and start working out for 1 hour each day. have protein rich foods. use fats in moderation. egg + milk is the best protein on earth.eat fruits.