Hi bar brothers and sisters, I am having some trouble burning fat, because I do the Full body Workout (lvl3) and I go biking every other day, but I see that I am getting upper body muscles and strength but nothing of getting some fat out, any tips?
Jorge
My recommendation would be to do about 1 hour cardio every second day and try not to eat bad sugars and fats. Wait for Chris's answer though.
It's actually pretty simple it just takes time:
-Eat a bit less: In the end, it comes down to eat in a caloric deficit, but try 80-90% of your intake to be healthy foods, and then I guess the other 10-20% can be some junk food, just make sure it's not a lot, because simply said, it's empty calories + sugar that will spike some hormones to prevent fat loss, as instead you could eat a healthy food with the same calories and get way better nutritional values. But you could literally eat as clean as you can, but if you eat too many calories, you'll end up gaining fat.
-Try to drink only water: And a lot of it, try to aim up to 3 liters a day. It's a great toxic cleaner, however, when you hear people say "Drink only water", they mean cut out stuff like Coca-Cola which is fulled up with sugar, but teas also help, preferably green tea.
-Exercise a bit more: Okay, as I can see you do exercise, keep up with it, I prefer jump rope and running/sprinting, if you can't do that (don't have stamina or scared to injure your joints), then biking is fine, but jump rope (and sprinting) burn the most calories accordingly.
-Patience: Hey, it takes time man, you don't see people lose 5 kilos in 5 days, not even bodybuilders that follow an extremely strict diet counting calories and macros. Take your time, also don't get discouraged when you hit a plateau (stop losing fat/weight), it's a hard time but don't quit there. As far as I can see, you have just started or something (according that you're lvl3), keep up with it, don't stop!
-Optional: Do intermittent fasting, I know a lot of people say "It's bad" or "Don't go on stupid diets", well this is not necessarily a diet plan. You just eat for 8 hours and then fast the other 16, and it's said that your body will use fat the 16 hours (You start using muscle/protein in your muscle after like 30 hours or something, don't really remember), I've been using that and I have seen great results while I haven't really lost any strength or muscle, so far I'm 10KG down, from 94 to 84.5 (Since February, even though a lot of people that follow IF have had even greater results), however it's not for everyone, that's why I put it as optional, you can try it if you like.
Thank you so much, I will do jumping rope as well, have a great day!
Ok, I will, thanks!