Please help me lose 5% body fat in 3 months

[jonesy]

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[simran]

For lose fat you should to try some exercises and workouts. Go on morning walk dailly and eat fruits and low calories food.

[Clegg]

Can you post what you eat on an average day and what you do for exercise+how often?

eat only meat; no carbs
drink only water
tabata sprints and long distance running

The key to losing fat is diet and raising your metabolism.
To raise your metabolism you need to do compound lifts ie. benchpress, deadlift, squats
and more importantly sprinting.

Bennie Briscoe (rip) a couple of months before fighting Monzon weighed 196 lbs. In a couple of months he trimmed down to 158 lbs lean, and all he did was eat meat and run.

Now if you like to get into specific exercises we could help you, but we need more information ie amount of time you have.

I wouldn't suggest doing this. A ketogenic diet can work but it still needs to be planned/thought through to make sure you get enough dietary fat, it's not just a matter of eating a load of meat and nothing else. Also those doing it will struggle with long distance running IMO.

[jonesy]

eat only meat; no carbs
drink only water
tabata sprints and long distance running

The key to losing fat is diet and raising your metabolism.
To raise your metabolism you need to do compound lifts ie. benchpress, deadlift, squats
and more importantly sprinting.

Bennie Briscoe (rip) a couple of months before fighting Monzon weighed 196 lbs. In a couple of months he trimmed down to 158 lbs lean, and all he did was eat meat and run.

Now if you like to get into specific exercises we could help you, but we need more information ie amount of time you have.

I guess i should have mentioned, im a vegeterian lol

Time-wise, i have plenty. I work for myself so i can make the required time necessary.

[jonesy]

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[..WaRSpencE..]

HIIT and a gallon of water a day.

[paulsinghnl]

to really lose weight and get healthier, diets never work, you need to adapt your lifestyle.

this means: making sure u start drinking a lot more water, more fruits and veggies, complex carbs and fibers for breakfast, not eating 2 hrs before going to bed. and the best thing is 6 smaller meals instead of 3 big meals to increase ur metabolism. the right fuels make sure ur engines burn fat the most effective way.

this goes along with working the weights or at least working on ur muscles (adding horsepower to your fat burning engines) and lots of cardio (revving the engines to the max), thats how you burn fat effectively.

[check hook]

[QUOTE=jonesy;9996450]

Can you post what you eat on an average day and what you do for exercise+how often?

Usually i will have:

For Breakfast: Scrambled eggs(4 eggs), brown seeded roll(x2) and either a vegetable or lentil soup.

Lunch: Throughout the day i will snack on various things, it depends.. can be fruit, protein bars, a little pasta, olives, carrots, celery, shredded wheat cereal.

Dinner: I will cook a vegetable curry most days, maybe have a little brown rice (little oil, lots of veg)

I dont think i ever eat over 2k calories per day, i will also have 1 or 2 protein shakes, otherwise i only drink water and fruit juice.

Exercise: I exercise about 5 days a week(nights). I run about 3 days a week(for 30-45 minutes, moderate pace). I spar one day(6-8 rnds) and on another day i will skip/hit heavy bag/use speedladder for 1 hour.

Note: I do not do weight training, never have. But i think i should start, i know that will help boost the metabolism right? Build wise, i'd like to have a Pacquiao/Marquez type look..

If you don't eat more than 2,000 kilojoules a day there is some circuit trainining routines out there that can burn over that amount in 45 minutes....they are effin brutal though (Spartacus workout you can find online asserts it can burn from 2500-3000 if done as directed.)

I recommend you do alot of weight training and circuits focused on your legs.....any motions with squatting and deadlifting (things like burpies, goblet squats etc etc) will make you lose weight. Why? because the leg muscles are the biggest and can be worked the hardest and will give you a good anaerobic workout. You basically need to shock your metabolism....focus on exercises that require explosive strength...intensity and not longevity is key. Squats, deadlifts etc will have you breathing just as hard as if you were running rerpeated 100m sprints------>Sprinting is also very good.

I would also recommend a good protein shake designed to reduce fat whilst facilitating muscle growth.

In a nutshell eat less train more (but intelligently)

Some other tips:

- Being vegetarian try adding some really hot chilli's to your curries as they can boost metabolic rate if eaten consistently.

- As a vegetarian be careful about how much almonds and other nuts you are eating....whilst a great source of protein they also have alott of fat.....protein shake may be a good sub here.

- Drink plenty of water and further to this drink "ICE COLD" water. Studies show that the body uses more calories to break down ice cold water.

[check hook]

Some more tips.....the body's metabolism works 2 to 3 times faster in the morning when you have just woken up.....NEVER skip breakfast!!!!

Breakfast should be your largest meal of the day, followed by lunch then dinner in that order as the metabolism slows further into the day. Snack with apples, banannas etc btw breakfast-lunch, and lucnh-dinner. If you can avoid eating after 6-7pm that will do wonders in maintaining your weight....don't snack after dinner.....it's a waste. You're prob watching TV and relaxing.....little known fact....SLEEPING burns more calories than sitting down watching TV. Whilst were on that....be sure to sleep alot if training hard, otherwise you won't maximise results.

Also with each meal try to have a good ratio of carbs and proteins.....never just eat a carb meal or a protein meal on it's own. No carbs = no energy to train. No protein = nothing to build muscle with.

[jonesy]

Thanks a lot, Check Hook! Some really good tips and info and they all make sense to me.. great reply, just what i was looking for. Appreciate it bro.