Is Cutting The ONLY Way To Lose Fat?

Pumpatron · 01-15-2006, 11:38 PM

I have a little bit of a belly and it's really getting me down and contributing to the fact that I'm depressed at the moment. It's causing me to lack confidence completely.

I'll put it this way, I was more scared about my girlfriend seeing my stomach during sex than losing my virginity, that's how bad this is and I'm not even fat, when I'm wearing a t shirt it looks like I have a great body & a flat stomach.

I really don't wanna go all out and cut as I've tried SO MANY times before and it's either contributed to me having a diabetic attack (because of the caloric restriction) or I've lost motivation and given up after a couple days.

So what I'm wondering is if there is any type of cardio I can do which won't prevent me from gaining muscle but will help me to lose some fat. I'll be doing the cardio after my workout so it can't be morning cardio or anything similar.

I hope someone can see what I'm going through and be able to help, I would REALLY appreciate it and be extremely grateful.

HK

**EME** · 01-16-2006, 12:14 AM

To understand the answer to your question, you have to understand the most basic fundamental rule of how your body works to store or lose fat.

When you take in more calories than you burn daily, you have the potential to gain weight, either by building muscle, or by storing fat.

When you take in fewer calories than you burn daily, your body is forced to fuel it's energy needs by either burning stored fat or by burning muscle.

When you are taking in more calories than you are burning, your body does one of three things with those calories:

1) It puts the extra calories to use toward building muscle or toward recovery and repair of your body tissue, or other essential bodily functions

2) The extra calories are stored for future energy needs in the form of fat

3) The extra calories do not become fully digested and simply pass through the body.

When you take in less calories than you are burning daily, one of two basic things happen:

1) Your body burns your stored fat to get the energy it needs, since not enough energy is coming from dietary sources.

2) Your body burns your muscle tissue to get the energy it needs, since not enough energy is coming from dietary sources.

So, to answer your question,

If you are taking in more calories than your body is burning each day, it will have no need to dip into it's fat reserves for energy... so you will not burn fat.

In order to force your body to burn fat.... your calories burned each day must be greater than your dietary intake of calories.

This is "Cutting".

The key to determining whether your body burns fat for energy, or burns muscle for energy has to do with how great a caloric deficit you put your body under, and the timing and macronutrient content of the food that you are eating.

To make sure you are burning more fat, and less ( if any ) muscle, go with as low a caloric deficit as possible that still allows you to lose weight according to your goals. To spare muscle, design a plan that calls for no more than 1-2 pounds lost per week.

Also, keep your meals coming in on a regular basis, at least every 2-3 hours. This keeps your metabolism stimulated, and keeps a regular influx of the protein, carbs, fat and calories that your body needs for it's essential processes.

Finally, to make sure that you hold on to your muscle, be sure to include weight training as part of your training plan. If you are regularly using your muscles, your body knows it needs them and will look to fat instead of muscle to fuel it's energy needs.

Hopefully this explains things for you. Good luck with your training and please let me know if you have any additional questions.

- EME

**A.FreeRadical** · 01-16-2006, 12:18 AM

I would opt for post workout cardio for 20 to 30 minutes. Consume a shaker bottle of your post workout protein shake. Eat protein and some veggies when you finish the cardio. No starchy carbs after 6 pm.

I feel your pain. I have the same problem. I am doing cardio, I am really watching my calories and I am eating clean.

*

Pumpatron · 01-16-2006, 12:31 AM

Thanks a lot to both of you, always quality advice over here at Ironmass

HK

Frank_the_tank · 01-16-2006, 02:47 AM

EME- that was a great post it should really be a sticky

**A.FreeRadical** · 01-16-2006, 06:35 AM

Great post EME! I wouldn't have replied if I knew you were going to post that in such detail.

*

Lift · 01-16-2006, 12:39 PM

sticky

**EME** · 01-16-2006, 01:24 PM

Thanks guys, Stuck at your request!

- EME

**skelooth** · 01-16-2006, 01:26 PM

i agree with stickyship

I don't think anyone could ever ask for a better explanation than what EME gave.

**Pj-Macx** · 02-27-2006, 09:39 PM

Great post EME... explained it perfectly..

leanmass · 03-19-2006, 11:45 PM

EME, this is another great post from you, thanks.

01-15-2006, 11:38 PM	#1
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	Is Cutting The ONLY Way To Lose Fat? I have a little bit of a belly and it's really getting me down and contributing to the fact that I'm depressed at the moment. It's causing me to lack confidence completely. I'll put it this way, I was more scared about my girlfriend seeing my stomach during sex than losing my virginity, that's how bad this is and I'm not even fat, when I'm wearing a t shirt it looks like I have a great body & a flat stomach. I really don't wanna go all out and cut as I've tried SO MANY times before and it's either contributed to me having a diabetic attack (because of the caloric restriction) or I've lost motivation and given up after a couple days. So what I'm wondering is if there is any type of cardio I can do which won't prevent me from gaining muscle but will help me to lose some fat. I'll be doing the cardio after my workout so it can't be morning cardio or anything similar. I hope someone can see what I'm going through and be able to help, I would REALLY appreciate it and be extremely grateful. HK __________________ Trainee Under Myself! "2 Mice Fell Into A Bucket Of Cream. The 1st Mouse Gave Up Trying To Get Out And Drowned. The 2nd Mouse Was Determined Not To Give In And So Struggled And Struggled For A Good 10 Minutes. All This Struggling Churned The Cream Into Butter Which Allowed The Mouse To Escape From The Bucket" Now Ask Yourself... Which Mouse Are YOU?

01-16-2006, 12:14 AM	#2
EME Super Moderator Join Date: Mar 2005 Posts: 3,651 Recipes: 0 Rep Power: 55	To understand the answer to your question, you have to understand the most basic fundamental rule of how your body works to store or lose fat. When you take in more calories than you burn daily, you have the potential to gain weight, either by building muscle, or by storing fat. When you take in fewer calories than you burn daily, your body is forced to fuel it's energy needs by either burning stored fat or by burning muscle. When you are taking in more calories than you are burning, your body does one of three things with those calories: 1) It puts the extra calories to use toward building muscle or toward recovery and repair of your body tissue, or other essential bodily functions 2) The extra calories are stored for future energy needs in the form of fat 3) The extra calories do not become fully digested and simply pass through the body. When you take in less calories than you are burning daily, one of two basic things happen: 1) Your body burns your stored fat to get the energy it needs, since not enough energy is coming from dietary sources. 2) Your body burns your muscle tissue to get the energy it needs, since not enough energy is coming from dietary sources. So, to answer your question, If you are taking in more calories than your body is burning each day, it will have no need to dip into it's fat reserves for energy... so you will not burn fat. In order to force your body to burn fat.... your calories burned each day must be greater than your dietary intake of calories. This is "Cutting". The key to determining whether your body burns fat for energy, or burns muscle for energy has to do with how great a caloric deficit you put your body under, and the timing and macronutrient content of the food that you are eating. To make sure you are burning more fat, and less ( if any ) muscle, go with as low a caloric deficit as possible that still allows you to lose weight according to your goals. To spare muscle, design a plan that calls for no more than 1-2 pounds lost per week. Also, keep your meals coming in on a regular basis, at least every 2-3 hours. This keeps your metabolism stimulated, and keeps a regular influx of the protein, carbs, fat and calories that your body needs for it's essential processes. Finally, to make sure that you hold on to your muscle, be sure to include weight training as part of your training plan. If you are regularly using your muscles, your body knows it needs them and will look to fat instead of muscle to fuel it's energy needs. Hopefully this explains things for you. Good luck with your training and please let me know if you have any additional questions. - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

01-16-2006, 12:18 AM	#3
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	I would opt for post workout cardio for 20 to 30 minutes. Consume a shaker bottle of your post workout protein shake. Eat protein and some veggies when you finish the cardio. No starchy carbs after 6 pm. I feel your pain. I have the same problem. I am doing cardio, I am really watching my calories and I am eating clean. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

01-16-2006, 12:31 AM	#4
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	Thanks a lot to both of you, always quality advice over here at Ironmass HK __________________ Trainee Under Myself! "2 Mice Fell Into A Bucket Of Cream. The 1st Mouse Gave Up Trying To Get Out And Drowned. The 2nd Mouse Was Determined Not To Give In And So Struggled And Struggled For A Good 10 Minutes. All This Struggling Churned The Cream Into Butter Which Allowed The Mouse To Escape From The Bucket" Now Ask Yourself... Which Mouse Are YOU?

01-16-2006, 06:35 AM	#6
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Great post EME! I wouldn't have replied if I knew you were going to post that in such detail. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

01-16-2006, 02:47 AM	#5
Frank_the_tank Pro Stature Join Date: Dec 2005 Posts: 404 Recipes: 0 Rep Power: 7	EME- that was a great post it should really be a sticky

01-16-2006, 12:39 PM	#7
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 840 Recipes: 0 Rep Power: 11	sticky __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

01-16-2006, 01:24 PM	#8
EME Super Moderator Join Date: Mar 2005 Posts: 3,651 Recipes: 0 Rep Power: 55	Thanks guys, Stuck at your request! - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

01-16-2006, 01:26 PM	#9
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,032 Recipes: 0 Rep Power: 160	i agree with stickyship I don't think anyone could ever ask for a better explanation than what EME gave. __________________

02-27-2006, 09:39 PM	#10
Pj-Macx Moderator Join Date: May 2005 Location: 632 HP SS Posts: 4,069 Recipes: 0 Rep Power: 72	Great post EME... explained it perfectly.. __________________ 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=-

03-19-2006, 11:45 PM	#11
leanmass IMPC Contestant Join Date: Feb 2006 Location: Lisbon PORTUGAL Posts: 133 Recipes: 0 Rep Power: 8	EME, this is another great post from you, thanks.

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