T Nation

Basic Fat Loss Program?


#1

I found a bunch of articles related to fat loss on the site but my head is spinning with all the options! Can somebody recommend a good fat loss program? I have ample time to train over the next couple months


#2

the one you like

the most important is nutrition.


#3

what's ample time? 5 days a week? two, three times a day? morning, noon, night? couple months is two, three, more?


#4

yea, i have time for 5 days a week two times a day, anytime. probably like 3 months.


#5

i thought the edit made it in there...

do you have a target for your measures (weight, body fat%, circumferences)? what are your measures now? 3 months could be enough time, especially if you've gone on a serious diet phase before, or it might not be enough depending on your target goals.


#6

do a normal program and simply eat meat, fish and a ton of veggies. A few dried nuts, and oils.

I also eat omelettes and 1-3 fruits. and if I feel hungry I'll eat carbs as well but not a lot.

To be honest I think the people who say only meat/fish and veggies are crazy. You'd need to eat 5 lbs of meat to not lose weight too fast.
1
Also drink a ton of water. 1.5 gallons or two.

I'm losing more than 1 lb per week eating like this around half the days. On the other half when I "cheat" I have eaten even pizzas and other crap sometimes.

My point is, its easy don't overthink it. Simply remove carbs and keep to a calorie deficit of 500-1000kcals. If you are feeling too hungry don't be afraid to eat carbs, just don't overdo it.


#7

Good start would be to track your food. Lol, gotta know where you are starting out at.


#8

http://www.T-Nation.com/free_online_article/sports_body_training_performance/lactic_acid_training_for_fat_loss


#9

Great routine for fat loss.
Don't forget your nutrition needs to be solid.

http://www.T-Nation.com/free_online_article/sports_body_training_performance/destroying_fat_war_room_strategies_to_maximize_fat_loss