Comments on: Fat Loss Mistakes – 7 Ways People Mess Things Up and How You Can Avoid Sabotaging Your Fat Loss Progress

By: Yavor

Yavor — Wed, 09 Feb 2011 18:17:19 +0000

1. yes you will gain eating at maintenance, but provided that the calories are enough for you to train HARD and recover well.

low-carb/paleo is just a way to eat less. If it suits you, keep it up – if not – just eat less in anyway you find comfortable.

2. unfortunately I think you added fat cells when you got chubby. You cannot lose those cells, but you can keep them empty by staying lean. So the cells are there and you have the possibility to gain fat – but this doesn’t mean you will get fat – it’s up to you.

Cheers Mike,

Yavor

By: Michael

Michael — Wed, 09 Feb 2011 16:21:33 +0000

Yavor,
So i could gain 10 lbs eating on at Maintenace? That for me would be 2 meals a day for me.( Breakfast & Dinner) Also avoid eating low a low carb/paleo diet during the time? I really wanna make sure that i gain as little fat as possible Being kinda chubby(Or allowing myself to get there) when i was growing up, makes me not wanna ever get to the place again. Being Chubby…..or worse fat.

Lastly i’ve read that “As human beings we are born with a predetermined number of fat and muscle cells. There is nothing you can do to increase or decrease this number. ” So my question is can you gain more as a kid, i was kinda chubby in 4th-5th grade. I lost all that weight that summer before 6th grade. Would you say i added to my fat cells when i was younger, or do you think it wasnt affected because i was still growing and maturing?

By: Yavor

Yavor — Mon, 07 Feb 2011 20:48:10 +0000

Mike, it is possible but not exactly as you imagined it.

You should not eat at a surplus, but at about maintenance. The reason for this is that training builds muscles, not excess calories.

So once you are lean, eat to maintain your body weight and train HARD. Muscles comes from work=training. The more work, the more muscle.

The reason you don’t need the extra calories is that muscle tissue (real contractile proteins) build up relatively slow (we are talking grams per month here).

but the most important thing is to train HARD.

p.s. you could build muscle in a negative caloric balance, but you won’t in reality have 1.desire, 2.strength 3,recuperating ability to train hard enough to build muscle in a negative balance.

By: Michael

Michael — Mon, 07 Feb 2011 20:32:35 +0000

Yavor,
Is it possible to get a sharp six pack and then once you get it, put on lbs of muscle and not have it affect your abs. I guess what i’m asking is once i get as lean as i need to and my abs are visible, can i start eating in a calorie surplus to gain 10 lbs and still maintain a sharp six pack through that whole process?

By: Yavor

Yavor — Mon, 07 Feb 2011 13:04:44 +0000

Taye, aim for waist size less than half of your height. Weight goal is difficult to pinpoint, but 3-5 lbs will *roughly* account for each inch lost on your waist.

By: Taye

Taye — Thu, 03 Feb 2011 04:04:13 +0000

Yavor,
If you had to estimate how much weight would i love to lose to see my six pack abs. I’m 21 year old male, a hair under 5’5 ( 5’4.5) with a weight that fluctuates between 137- 141 lbs?

By: Yavor

Yavor — Tue, 01 Feb 2011 21:12:14 +0000

Taye, it is just calories.

The formula is this – find out how much you eat (for example in a week), then decrease that amount each week until you start losing weight. That decrease should priamrily come from eating less (exercise is a plus too)

When you find that sweet spot where you lose weight, stay there until you are as lean as you want.

By: Taye

Taye — Tue, 01 Feb 2011 21:04:57 +0000

Yavor,
If you had to come up with a simple formula to get six pack abs, what would it be? The internet is so confusing these days,and everyone contradicts each other. Is it just about “calories in, calories out” aka calorie defcit, or is it about a calorie defecit + eating “clean”?

By: Yavor

Yavor — Tue, 01 Feb 2011 06:33:50 +0000

Mike, what i meant is that the most important thing is to eat in moderation. Once you got that handled, the quaker oats are a better choice.

By: Michael

Michael — Mon, 31 Jan 2011 23:24:22 +0000

Yavor,

Why is that? Like Sweet Potatoes, Oatmeal is a Complex Carb. Dont those carbs fill you up and have more health benefits to them? I eat Quaker Oats (Old fashioned only) btw. I will make sure not to eat it in moderation though.

By: Yavor

Yavor — Sun, 30 Jan 2011 09:16:26 +0000

Let me put it this way: If I told you to go with oatmeal and you overate on oatmeal, it would be less healthy then eating cereal moderately.

By: Michael

Michael — Sun, 30 Jan 2011 06:20:05 +0000

Yavor,

Whats better for you and more healthy?

Cereal or Oatmeal ( Quaker Oats)

By: Yavor

Yavor — Tue, 11 Jan 2011 06:35:10 +0000

Start with a weight that is light. Empty bar, light weights etc. Then perfect your technique and add weight.

Body fat tests are all subjective. But – your test shows that you lost fat. This is the important thing.

Sp use tests only to progress (i.e going from a certain % to another, lower %),

By: Michael

Michael — Tue, 11 Jan 2011 05:01:31 +0000

Yavor,
One last question if you don’t mind. At the end of the month i’m going to start getting in the gym more seriously. Like i said i’ve been doing pushups mainly to maintain my LBM along with machines as my home gym. I plan to start lifting weights for the first time in my life. My goals are for muscle tone. I plan to do a 2 day split. Chest and Back one day,and the next day Shoulders, Biceps,Triceps. I will be lifting with 5 reps max and doing 2-3 exercises per body part along with 3-5 sets per exercise. I’m a beginner in the gym and i was wondering how do i choose a beginning weight to start with? I know Rusty Moore recommends heavy weights. How do i choose that weight or should i start with the bar instead?

Lastly, How accurate are those handheld Body Fat Analyzers at the gym? I had my bf tested 3 times. Twice back in late november/early december. I was given 11% and 12 %, and then today(monday morning) at 9.9%. Obviously these aren’t accurate right? At 9 % i’d be sporting a full six pack abs. I’m not……

By: Yavor

Yavor — Mon, 10 Jan 2011 07:06:46 +0000

Weight fluctuates quite a bit (not sure maybe you ned to lose 10 more lbs). Better to shoot for a waist measurement goal. Something like 29-31 inches at the widest part of the stomach.