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#74580 - 01/04/02 12:36 PM Decrease Body Fat/Increase Metabolic Efficiency . . .
Anonymous
Unregistered


Well, those are my two main goals in the subject; decrease total body fat, increase my metabolic efficiency. Is there anyone out there who knows a good diet for this?

I am very active. I work out (with weights) twice weekly before karate. I do this in a circuit-training pattern. I run about 2 1/2 miles every morning before breakfast. I am 18 and male.

Thanks in advance!

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#74581 - 08/31/03 10:33 AM Re: Decrease Body Fat/Increase Metabolic Efficiency . . .
JasonV Offline
Stranger

Registered: 08/31/03
Posts: 2
Loc: Westerville, Oh, USA
Hello,

I know a bit about nutrition needs for athletes. Hopefully this information can help you or anyone else who happens upon it. The most important part of your diet is water. When designing a diet plan try to do something you can maintain for the rest of your life. If you cut too many calories out of your daily intake (especially with that high of an activity level) you will lose muscle mass. Always try to eat clean foods like friuts, vegetables, whole grain wheats, complex carbs versus simple sugars, and cleaner sources of protein such as fish, and chicken instead of primarily red meat and pork (a definite no-no). Lastly, read up on the subject yourself, or even take a Human Nutrition class! Good Luck!

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#74582 - 08/31/03 11:07 AM Re: Decrease Body Fat/Increase Metabolic Efficiency . . .
UKfightfreak Offline
Professional Poster

Registered: 01/08/03
Posts: 2599
Loc: San Francisco
JasonV has some good points, but I will add if I may.

Cut down on the carbs, carbs make you fat. An example of a marathon runner who was on an ultra low fat diet dropped dead with a heart attack, his autopsy revealed his arteries were 98% occluded with fat.

This is because of too many carbs and not enough fat - remember fat should still be in your diet, else your body with think it is not getting enough and then take the carbs and uses them for energy stores.

The moral of this story, eat a balanced diet and try to get your fats from things such as fish, olive oil and peanut oils avoiding fats that are in margarines (hydrogynated fats) that have no biological value.

And no alcohol - very bad if you want to lose weight - I'm not that bothered so the six pack will have to wait LOL!

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#74583 - 08/31/03 06:39 PM Re: Decrease Body Fat/Increase Metabolic Efficiency . . .
ishinnick Offline
Member

Registered: 12/25/02
Posts: 182
Loc: Ontario, Canada
The Zone diet is supposed to be good for athletes.

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#74584 - 11/21/03 07:20 AM Re: Decrease Body Fat/Increase Metabolic Efficiency . . .
nindz Offline
Member

Registered: 11/20/03
Posts: 30
[QUOTE]Originally posted by JasonV:
Hello,

I know a bit about nutrition needs for athletes. Hopefully this information can help you or anyone else who happens upon it. The most important part of your diet is water. When designing a diet plan try to do something you can maintain for the rest of your life. If you cut too many calories out of your daily intake (especially with that high of an activity level) you will lose muscle mass. Always try to eat clean foods like friuts, vegetables, whole grain wheats, complex carbs versus simple sugars, and cleaner sources of protein such as fish, and chicken instead of primarily red meat and pork (a definite no-no). Lastly, read up on the subject yourself, or even take a Human Nutrition class! Good Luck!
[/QUOTE]

Interesting tip there about red meats and pork, out of curiousity, why not eat them?

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#74585 - 11/23/03 10:19 AM Re: Decrease Body Fat/Increase Metabolic Efficiency . . .
UKfightfreak Offline
Professional Poster

Registered: 01/08/03
Posts: 2599
Loc: San Francisco
Red meats and pork have a high fat content and are difficult to digest - As far as I know.

I still eat them!

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#74586 - 12/16/03 12:18 PM Re: Decrease Body Fat/Increase Metabolic Efficiency . . .
karate-do Offline
Member

Registered: 10/31/03
Posts: 428
Loc: Wales
I have a very simular work out reigeme to you vash and i find that just eating less of what youd normally help normally does the trick or higher reps in your excersises or less carbs

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#74587 - 01/28/04 10:36 AM Re: Decrease Body Fat/Increase Metabolic Efficiency . . .
MikeMartial Offline
Enthusiast

Registered: 12/18/03
Posts: 767
Loc: Alberta, Canada
[QUOTE]Originally posted by UKfightfreak:
Red meats and pork have a high fat content and are difficult to digest - As far as I know.

I still eat them!
[/QUOTE]

Let me add, can be high in "saturated" fats. Lean red meat and pork isn't as bad as some think, and are still great sources of high quality protien. Just pick leaner cuts when at the market. Chicken and turkey are leaner, though. But never forget fish, a great source of protien and EFA's.

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#74588 - 02/21/04 09:21 AM Re: Decrease Body Fat/Increase Metabolic Efficiency . . .
Knotty D Offline
Member

Registered: 02/13/04
Posts: 28
From what I have read running before breakfast as a good idea is a myth... think about the word breakfast. Break is self explanitory. FAST is in not eating.. so your breaking your fast of not eating for atleast 8 hours...even if you dont feel hungary your body is... when you work out under these conditions you may assume your burning body fat rather then calories of the food you eat... one probelm here you will burn away muscil before you will fat when your body feels like its not going to get nutritional nurishment.... eat something small an hour before you work out. a bananda, a small portion of oatmeal(not instant) even if you dont like breakfast just drink a morning meal suppliment like "carnation breakfast to go" even. rule of thumb is for a small snake wait one hour for a larger meal wait 2 hours before you work out... Another thing that will help tremendously in increasing your metabolisum is eat smaller portions and more of them. so instead of 3 meals a day eat 5 or 6 and make them smaller.. and never eat within 2 or so of going to sleep.. I am also in the same boat im only starting to get into a good healthy lifestyle but these things will help.

[This message has been edited by Knotty D (edited 02-21-2004).]

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#74589 - 06/29/04 09:32 PM Re: Decrease Body Fat/Increase Metabolic Efficiency . . .
Anonymous
Unregistered


Has anyone ever heard of the Lean & Fit program. Our dojo started teaching it to students and the public and the results are great. Mostly everyone lost 5-10 pounds the first 2 weeks, and some the first few days. Eat depends on your eating habits and how much you exercise. Instead of eating 3 large meals like most of us do, break your diet into 5 smaller meals. If you cut your 3 main meals portions smaller and add a small snack in between breakfast-lunch and lunch-dinner it can be beneficial. This in return speeds your metabolism fast, no joke. My girlfriend lost 10 pounds in 2 weeks. No special diet is required just watch what you eat and stay active. It's really all you have to do.

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