what are the basics of working out to lose fat? how do i start?

I used to workout and lost some fat but i gained like 2/3 of it back. i want to start again and lose it for good. how can i start up again?

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4 Responses to “what are the basics of working out to lose fat? how do i start?”

  1. Sugar Mama said:

    go to the gym and eat less fatty foods. its very easy but it takes consistancy and will power. At first it will be hard but when results show up you will be VERY motivated to keep on keepin on.

    answer mine please http://answers.yahoo.com/question/index?qid=20090724180315AAC8pWk

  2. wweakaqnt said:

    by following the link and answering the question

    http://au.answers.yahoo.com/question/index;_ylt=Ak.vSk7s1nNnCpIDZRXIARXT5gt.;_ylv=3?qid=20090724172504AAqWePL

  3. BiggieStullz said:

    No matter what diet or program you try weight loss boils down to one very simple rule. Your body must burn off more calories than it consumes.
    Get a Monitor to get a general idea of what your burning. Pedometers are really cheap but the ones you wear on you are seem to be the most effective.
    Track your calorie intake on a log, its hard to get used to but unless your log every single thing you consume its easy to have 300 calories slip by from quick nibbles or bites here and there through out the day. If you find your self hungry eat high protein low fat, calorie and Sugar items. Start a daily exercise routine. elipticals are the most effective exercise machine out there walking or bike although good are don’t compare to a eliptical. you can easily burn 600 cal in 30 min on a stand up eliptical.
    Great website to check out is sparkpeople.com kind of like a facebook for fitness with many logs, tips and idea’s. challange your self and change up your exercise every few weeks

  4. cyn_texas said:

    You will lose more body fat eating protein and fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast eat all you want but nothing but meat, eggs, healthy oils, mayo, butter and half an avocado a day (you’ll need added potassium). Keep the calories high and the fat percentage high, at least 65% of calories. Adding in green vegetables & some cheese will continue weight loss but at a slower pace.

    Your body won’t release fat stores if you lower calories below what it needs. It will slow your metabolism to compensate and store every spare ounce as fat. If you continue lowering your calories, it will continue lowering that set point, til you can survive off nothing and store fat on anything. The body will only release it’s fat stores if it knows there is plenty of food.

    Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) and exercise heavily to deplete your glycogen stores before burning body fat.

    The core of the Atkins program is converting your body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). You need to keep your fat levels at >65% of your calories, if you don’t your body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).

    It takes minimum of 3 days to convert your body to ketosis, (but only one bite to convert back to glycosis) you will probably feel sluggish the first week but most people feel better than ever thereafter.

    Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) triggers insulin which can store the calories you eat into fat. The more protein you eat the more the fat burning hormone glucagon is released. The more carbohydrate you eat the more the fat storage hormone insulin is released.

    Simple carbs are addictive and can be disastrous to our health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs and eat one every time you want “something” have huge omelets for breakfast, with bacon, a lil onion, peppers, mushrooms & cheese. Pork chops for lunch. Get pork rinds and eat them with tuna salad. Steak for dinner. Make a huge sugar free cheese cake for dessert. Eat so much you won’t feel deprived of anything. By the fourth day, your addiction will be gone and you can start making healthy choices.

    High insulin levels promote inflammation, weight gain, hunger and unbalance other hormones. Controlling your insulin level will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so you will gain lean muscle even without exercise. Any exercise will greatly increase your muscle mass with high HGH levels.

    Ground flax seed (2 Tbsp) 1/4 cup of water, cinnamon, artificial sweetener, mix in a raw egg – let sit 10 min to absorb liquid, put some cream cheese in the middle and nuke for 1.5 min. for hot cereal or 2 min. for more of a muffin type thing. Great low carb, high fiber treat. Suggested for daily fiber needs.

    The first 2 weeks you can have several cups a day of (mostly) lettuce and celery, cucumbers, radishes, mushrooms, peppers and more variety of vegetables thereafter add 5 grams per day additional (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) every week til you gain weight, then you subtract 10 carbs. That would give you your personal carb level (everyone is different and it depends on how active you are.) As long as you remain <9 carbs per hour, you will maintain insulin control, and shouldn't gain weight.

    Many people gain weight on high carb, then switch to low carb to lose weight & then are shocked when they return to high carb that they gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar and maintain weight or health.

    Dr.Atkins was a cardiologist, low carb was a health plan easier sold as a "diet" Read any of his books for easily understandable science. Normalizing blood pressure, blood sugar, insulin, cholesterol, triglyercerides and hormone levels are all bonus features of doing a low carb way of eating. Lutz "Life without Bread" & Taubes "Good calories, Bad calories" are excellent books that dispel all the nutrition myths.

    Reducing body fat and increasing muscle mass will have you in awesome shape in no time. Good luck!




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