I started bodybuilding but I need to loose some of the extra body fat fast... How can I do that quickly ?
549614
Eat six small meals a day divided into a portion of carbohydrates and protein. \n\nAt least two of those meals should contain a portion of vegetables. \n\nDrink lots of water: You bodyweight divided by two in ounces.\n\nDo the 20 minutes Aerobic solution listed on www.bodyforlife.com three times a week.\n\nTake a multi-vitamin.\n\nFor a further explanation of this method go to www.bodyforlife.com.
420257
There is no quick fix.  You have to make a pemanent change in your lifestyle to keep a healthy physique.  Try this:\nDrink lots of water, jog every other day for 30 minutes and stick to a low fat diet.  I assure you, that hot flabby mess will dissapear.
682127
Be commited to a new routine. Exercise that works your heart will make you loose wieght fast. (Running, Swimming) YOu use you whole body. Squats are also good for strong legs. You can still eat fats, just not the saturated kind. Its the bad kind of fat. Lifting wieghts will make you slow and make you gain muscle weight. Its better to think about it in inches than pounds. Understand that one pound of muscle will be alot smaller than one pound of fat even though they wieght the same. Good luck
930222
So starting from today you have about 2 months give or take a day or two. And losing 30 pounds of "fat" is possible. \n\nHowever when it comes to losing weight its a matter of dedication and discipline. \nYou have to go on a "healthy and controlled diet that suits you.\n       \nNo sugar foods ex. candy, icecream, soda, etc (though it is      good for you mentally to have one cheat day where you eat something you like)\n\nMake sure your metabolism gets higher\n       \nStart an doing cardio (start off slow and ease your way into it)\nStart lifting weights \n\nI really wouldn't recommend taking diet pills, you don't know what kinds of effects they might have on you. So the alternative is to drink stuff like green tea or coffee which has plenty of caffeine. In addition to drinking caffiene, make sure you drink at least a gallon of water a day.\n\ngo to this site for more facts http://www.bodybuilding.com/fun/women.htm\nas well as this very comprehensive forum\nhttp://forum.bodybuilding.com/forumdisplay.php?s=b13953acc4298e23046aa3ac5f1b2cba&f=16\n\nAnd depending on how much extra fat you have you can lose up to 3-4 pounds a week safely.
62835
Burning fat is all about using up more calories than you take in. If you eat more calories than your body uses throughout the day, these additional calories will be stored as body fat. To prevent a build up of body fat you need to either reduce your calorie intake or increase your daily activity levels - doing both will have the best effect on reducing body fat. The more fat you want to lose then the greater the amount of calories you have to burn off. This means exercise!. Regular workouts, tied with a healthy balanced diet is the best way to work off that fat, and get a new slim shape.
1057473
gotta do 4 things:\n\n1.  Do some hardcore 2hr aerobic workout every other day -- this will help you drop overall bodyfat, especially if you work out before eating anything right after you get up in the morning\n\n2.  Lift some weights on off days to tone your body--if your body is building muscle it is not building fat is it?  Muscle also burns calories, improves posture and helps you look better over all.\n\n3.  target your stomach, do various forms of crunches while you lift -- I usually do about 300 every other day\n\n4.  Get your diet straightened out -- eat lean proteins, vegetables and good (complex) carbs, make sure you're getting fiber and I find protein shakes after workouts help enormously.  Stay away from fast food and junk food.  Something like the south beach diet can be a good platform to start from.  After a while, you will actually eat less because your body will become more efficient.\n\nAnyway, a few years ago I went from fat belly in June (hanging over my pants) to ripped abs in August.  I also dropped close to 30 lbs while building toned muscle.  \n\nIts hard to start out, but none of this is very tough once you get into the flow of doing it every day.  Just stick with an aerobic activity that you enjoy.  Mine's cycling and trail running.\n\nGood luck.
516274
you might have to revise your diet plan maybe. keeping your calories too far down will keep your body from losing fat as it is trying to preserve everything you take in. try eating more protein to build your muscle. vary your exercises. your body will get used to a routine quickly. by alternating exercises it always has to work and keep up to speed.
853485
well it call i wouldn't do it alot though! still eat your 3 meals a day but try to use the protien shakes and bars in between then workout around 2 hours a day! thats how i lost weight! it works best when you you eat more because you naturally speed up your metabolism! the more you eat and work out every other day the less fat you will have! Very simple! you need to eat every 2 to 3 hours a day! Do small meals!
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.
3982
Add a lot of water into your diet. Drink about half your body weight in ounces of water per day. This helps detoxify your body and helps release the unwanted fat. Since you already work out, just watch what you eat.
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.
481309
First thing first...Don't stress. Cut down on the junk food and start drinking a lot of water about 2 gallons a day. Eat small meals every 2-3 hours. Healthy meals with a lot of fruits and vegtables, not a lot of red meat of fat. Try eating more chicken(boiled, barbequed, broiled) also try eating salmon or any other low fat fish. If you do that combined with a jog or brisk walk everyday for an hour of would you rather go the gym 3-4 times a week for 2 hrs you will be skinny in no time. The weight will be melting off. You will probably lose anywhere from 5-10 pounds a week for the first couple of weeks. After that don't get discouraged because the wight wont be comming off so quickly but it will come off be patient and think positive. It won't be easy but it will work. "Nothing in life is easy, you have to work for what you want"
233783
Yes you can! You can get all the basics off the net from several health sites. If you weight-lift without cutting down or increasing calories and making sure you are getting enough protein, you will be loosing fat while gaining some muscle, but the trick is not to overdo each session because your body will start breaking up muscle for energy after 20-30 minutes.
514870
My suggestion, in order to do this the healthy way is increase your protien and carb intake a little bit and do some light weight training. Muscle will fill you out without getting you fat anf the extra small amount of protien and carbs will help reinforce that. Start small with the weights so you don't injure yourself and do 20-30 minutes 2-3 times a week. I hope this helps.
637009
First if ur starter start with running first priority should be get rid of excess fat from the body..like dont eat chocolates  and crisp have manly food grow up eat on time sleep on time..Dont drink,smoke or ny other drugs when u feel u've lost a bit of weight start wit lifting weights so u'll have more stamina to do reps ..and by the age of 20 u'll be the buffest guy with toned physique and girls will follow u.
964644
You can't burn fat in just one area. But if you want a six pack lay off the chips and beer and start lifting. you will replace fat with muscle and virtually stay the same weight. You know you can do 200 hundred sit ups a day and still have fat around your midsection, Just think of spreading peanut butter over your abs. You will hide the muscle with the peanut butter, so if you quit the chips and beer and other high carb foods the fat will virtually melt off and your abs will begin to show. It took me three weeks of playing basketball jumping rope and other things to get your metabolism going. Eat six small meals no bigger than your fist and do at 35 grams of protein every two hours or so you will see a new you in three weeks and you will be motivated to do this the rest of your life
617575
There really isn't a way to lose weight fast.  You want to lose fat, really, and your body cannot burn more than two pounds of fat per week.  If you lose weight faster than that it's either water weight (at the beginning of a diet) or muscle mass.  \n\nHere are some tips:\n\n1.  Walking is the best way to lose belly fat.  Buy a pedometer (about $5 at Wal-Mart for a cheap one) and count your steps.  Try to increase 1000 steps per day until you go over 10,000.  \n\n2.  Do some strength training, such as lifting weights.  This will help develop muscles.  A pound of muscle burns more calories than a pound of fat (and is about half the size).  You will burn more calories even when you are asleep.\n\n3.  At 230 lbs, your body requires about 2300 calories per day to maintain that weight.  You do not want to cut out too many calories, because your body will catabolize muscle before it will catabolize fat.  You don't want to destroy your muscles.  \n\nTry to cut about 500 calories per day from your diet.  Get a kitchen scale and really measure portions.  You'd be surprised how little a cup is, and how large your portion sizes are.  At that intake, you will lose about a pound a week just from your reduced calorie intake.  If you exercise, you will increase that.\n\n4.  Figure out what kind of an eater you are.  Some people can do portion control.  They can figure out what a 100-calorie portion of chocolate cake is and eat that, or eat 1/4 of a pint of reduced fat frozen yogurt.  I'm not one of those.  If I open the bag of M&M's, I will eat the bag of M&M's, whether it's a tiny little handful or a 1-lb bag.  I have learned that I have to eliminate foods that are unhealthy for me.  I can't buy chips, because I WILL open them, and then I WILL eat the whole bag.  Work with your eating patterns.  If you can pour out 1-oz of chips and eat them, indulge once a week.  If you can't, you're better off not buying the chips.\n\n5.  Focus your diet on whole grains, beans, vegetables, fruits, low-fat or fat-free dairy, and lean meats or fish, if you like them.  Fruit and veggies are your best friends.  \n\n6.  Drink at least two litres of water per day, and aim for four.  Your body stores fat as fatty acids.  In order to burn fat, it has to hang three fatty acid molecules onto a water molecule.  Without water, you can't lose weight.  Also, water fills you up.  Water can be flavored with sugar free drink mixes or sugar-free tea.  \n\n7.  Get at least seven hours of sleep per night.  That's when your body is dealing with the fat.  You can't lose weight if you don't sleep enough.\n\n8.  Educate yourself.  I highly recommend Susan Powter (her Stop the Insanity set is out of print but is sometimes available on eBay), Dean Ornish, Covert Bailey, and Pritikin.  Pritikin and Ornish are a little severe, but they are dealing with people who have serious coronary problems.  \n\n9.  Get support.  Consider joining a gym and finding a personal trainer.  Sometimes you can join a trainer's group and pay a lot less.  Weight Watchers is pretty good, but I'm a member of Take Off Pounds Sensibly, and it's helped a lot.  \n\n10.  DON'T GIVE UP.  If you "cheat" or skip a day of exercise, it's not the end of the world.  It's a minor set back, and if you stick to your diet/exercise plan for a year, no one will notice one chocolate bar or one day spent vegging on the couch.  It's the chocolate bar every day or the vegging every day that kills you.\n\nI'm dieting, too.  I've lost 15 pounds and one dress size in the last two months.  If you'd like to contact me, please do.