DIET/LOSING WEI
HI ALL I WALK AROUND AT ABOUT 103/104KG BY DEC I AM WANTING TO BE FIGHTING AT 93KG, I TRAIN EVERY DAY WITH 2MILE RUNS UPTO 3X A WEEK I HAVE NEVER BEEN ABLE TO GET BELOW 100KG CAN SOME ONE PLEASE GIVE SOME ADVICE REGARDING WAT WORKS BEST TO BE ABLE TO LOSE THAT MUCH WEIGHT THANKS.

What's your body fat like? If you're a sturdy guy at 100kg why lose 7kg. In heavy weight division every kilo could help.

good point shiv17 but would you like to run 2 miles everyday weighing 100kg Lol

What kind of portion sizes do you eat? It doesn't matter how healthy the food is, if you eat too much you won't lose weight.

mh. - agree to a degree

the portion size and the portion macronutrient ratios (carbs/fat/protein) is important I think - if eating good foods AND the ratios are right for you you will way less likely over eat

(unless use to eating foods that bloat you so you eat till feel bloated or emotional factors connected to your eating)

imo&e

Calorie deficit is the only way to lose weight short of amputation. The science behind weight loss is that the body starts to break down cells because energy in is less than energy used and it needs to get the calories from somewhere. Every effective diet plan works by balancing this with various techniques to stop you feeling too hungry. Some rely on gimmicks like cutting to a particular type of food or even performing some sort of ritual like taking a pill or cooking things in a certain way. I lost 50 kg by eating pretty much any type of food I wanted but watching the portion size. The two most important things for weight loss are self discipline and eating less. There's a lot of nonsense been written about weight loss and I spent quite a bit of time finding out the truth behind some of the myths and rumours.

cheers for your advice ppl.
i have started to eat smaller sized meals 5 or 6 a day, make sure i have breakfast and i now write everything down, i.e food, drink and training and how hard the training was and did i have much energy or not on a scale 1 to 10 so i can look back at it and see where im going wrong and also when i had the most energy and got the best out of training, i will keep you all informed how i get on thanks again Neil

note what you eat and how you feel in terms of energy, mood and clarity of thought about 2 hrs after you eat - actually tracking this can give some surprising input as to how foods and ratios work for you

all weight is not equal - not eating enough calories will have you burn muscle (the number one fat burner) and store fat).

Yes you can loose weight.

"Calorie deficit is the only way to lose weight short of amputation."

dangerous belief I think and also not true.

its might be onle only way to loose muscle weight

certainly not the only way to loose fat weight

Also, if you reduce your Kcal intake to much you also risk slowing down your metabolism thus not losing weight & in some cases gaining weight!

Hey Mark, What's the best advice for losing body fat then, so you don't end up losing your muscle?

Approx 3 sessions a week lifting weights
2-3 short 8-12 minute conditioning drills a week
3-5 45-60 min brisk walks a week.

Diet - High protein, moderate fat intake, carbohydrates support the intensity of your workouts, so pre-and post workout carbs essential if you are training correctly and with some drive to improve performance.

This is a simple formula for improving body composition. Very simple if a person desires to adhere to it for 8-12 weeks.

Obviously if goals change (fighting regularly, competing in other sports, gaining weight) so must the formula, so you play around with fat intake, carb intake, training style etc.

eat well - don't cut calories and get some exercise - some strength work especially

sleep - muscles build and repair, also related to storing fat etc but long to write out how

increase relaxation and decrease stress = improved digestion, absorbtion, elimination, repair and growth, body function etc etc

get enough fat to make hormones etc
enough protein to build muscle etc


agree over all with Alix

also many ways to do...