If you can’t get rid of fat, its a diet problem. Assuming you’re training like you should. Fix your diet.[/quote]
Elusive is right on the money, as usual.
The point is, you can’t outtrain a shitty diet. I’ll make it VERY simple for you (I’ve done this for literally dozens of people in my “real” life, with consistent and often amazing results. Mind you, this is with people that WERE NOT living a “healthy” lifestyle, so to speak)…
Step 1: Establish baseline caloric intake. If you want a rough estimate, use somewhere in the range of 12 to 14 times bodyweight. I would pick a number right in the middle. Diminishing returns below 10 x bodyweight, so I wouldn’t go too low.
Step 2: Subtract 500 calories.
Step 3: Divide the result by 6.
Step 4: Consume that many calories, give or take depending on the time of day, per meal, 6 times daily. It doesn’t have to be exact… just keep the 500 calorie deficit in mind.
Step 5: Move… Train + cardio to try to burn ~ 500 calories / day. Focus more on Free/bodyweight training than cardio, meaning get cardio in when you can, but you’ve got to lift. While lifting focus more on compound movements than isolation.
Net result, 1000 kcal deficit / daily = ~ 2 lbs / week.
To add to Elusive’s comments, the stricter you keep the diet (toss the junk, processed foods, white death, etc.), the faster you’ll harden up.
There you have it, fatloss in a nutshell… When you get to losing some weight after about a month or so, reassess your baseline calories. The more BF you lose, the harder it becomes to lose even more - this mostly in response to a variety of things (hormonal response, improved overall body efficiency to movements/cardio, reduced caloric intake, etc…). When you get to this point, you’ll have to ratchet up the intensity in training and possibly increase cardio to keep BF loss going. You’ll want to consider jacking up calories to 500 > maintenance 1 maybe 2 times per week for a mental break from the diet… but this doesn’t mean pig out. It means mix some natty peanut butter with yogurt occasionally to keep the fatloss going.
It’s all up to you… stricter compliance with the “plan” = continuous bodyfat loss.