THE FORUMS

 how to be healthy and lose weight:

Eat vegetables and whole grains.
Find out what weight you want to be.
Find out how many calories it takes to be that weight.
Eat that amount of calories.
Hit the gym with compound exercises and go heavy.

All you ever need to know. Human biology means that you physically cannot NOT lose weight this way.

Im just bulky so I don't really follow this advice but whenever I get a little chub on me, I just cut down my overall calories. Ive never personally had to figure out what weight and how many calories I need but if i ever got that fat or had the TIME to focus on my diet I would.

Focusing on diet would mean I'd have to give up focusing on women for sure, not necessarily the 'time' but the mental focus.

Losing weight:  Energy consumption should be less than Energy output

That's it.  So it comes down to (1) Eat less (2) Exercise more.

If you have cravings, have trouble feeling "full", or spend too much time snacking, the key is to eat healthier foods that allow you to eat more (volume wise) but are less dense in calories.

Walk for 30 minutes a day, at least.

Seriously, there is no secret to this.

I would say tracking progress (both calories and body fat) setting realistic, measurable goals with definitive deadlines, have specific days and times set aside to hit the gym every week (a basic push, pull, legs split I.e. Work out 3 days a week if you're starting out is fine) and committing that even if you slip up you will get back on track immediately and you will never simply throw in the towel are the fundamentals of a solid plan that will produce results. Keep in mind that for simply going from being a fat ass to average shape diet is by far the most important component.

Tracking: record your daily calorie intake using dailyplate or whatever tracker you like (add 15% to whatever you record ad studies show everyone significantly underestimates their intake) have a weekly caloric target as well as a daily so if you slip up or want to grab a burger with friends you can eat less on another day, know what you need to consume to hit your goal by such and such date and if you're fat a weekly 7kcal deficit=about 2lbs/wk, at minimum weigh yourself weekly and preferably record your body fat too, track weights, reps and sets in the gym. If you're on a significant deficit and aren't comPletely new to working out don't expect to get stronger on a cut. For the love of god don't do more reps in an attempt to tone.


General diet: don't drink anything with calories except for a greens smoothy (use actual fruit and not fruit juice if you are) Don't eat out at all if possible, cook in bulk and store it, read leangains.com or eatstopeat for some great info that will make your life a lot easier and give you info on what to eat, and generally recognize that it's a slow process that's going to require however many months of consistency so you aren't expecting some ridiculous overnight glory.


Going from 20+% to 13% is also going to be a lot faster than going from 13% to 7% so if your ultimate goal is a legit six pack be mentally prepared that the last leg is by far the hardest and will take significantly more dedication.