Walking.

[ri0tc0re]

Oh wow. That is pretty extreme. I wouldn't recommend it either, but if you know what you're doing...
Just don't do it long term.

Only 6 weeks, 2 dose a day instead of 3. Cardio is at a minimum and only cut 500cal from my diet. Still eating carbs/200g protein a day. Just looking to burn off the fat from bulking since I did it kind of dirty. Going to start my clean bulk in August-ish. First time I've really gotten technical with my diet. 3 digital scales in my room and a notebook lol.

This being said, to try to keep my post from being off-topic, diet > exercise in most cases. Don't take it at face value, but in most cases you can lose more weight just by watching what you eat than exercising. If you eat to fill the void you create with physical activity, you're not going to see your goals and you might quit. Also remember you won't see results right away. It took me a good 2-3 months of strength training to notice a change in the size of my muscles. Just stick with exercise and throw diet in there and you can lose 1-3 pounds of fat a week easily.

[Zildjian38]

Unfortunately a lot of the stuff people are posting here is wrong. The most important thing is diet. It is true that losing weight is 70% diet, 20% exercise and 10% supplements.

HIIT is great because it will help you target fat burning instead of muscle burning. DO NOT JUST START RUNNING. If you heart rate is above "zone 2" you will burn more muscle for energy than fat. Try to keep in your zone 2 heart rate (it depends on your age). IF you want to lose weight, LIFT HEAVY WEIGHTS. The main three are squats, dead lifts and bench. It takes a lot more calories to sustain muscle than it does fat, so if you increase your muscle composition you will have a higher basic metabolic rate.

[ri0tc0re]

Unfortunately a lot of the stuff people are posting here is wrong. The most important thing is diet. It is true that losing weight is 70% diet, 20% exercise and 10% supplements.

HIIT is great because it will help you target fat burning instead of muscle burning. DO NOT JUST START RUNNING. If you heart rate is above "zone 2" you will burn more muscle for energy than fat. Try to keep in your zone 2 heart rate (it depends on your age). IF you want to lose weight, LIFT HEAVY WEIGHTS. The main three are squats, dead lifts and bench. It takes a lot more calories to sustain muscle than it does fat, so if you increase your muscle composition you will have a higher basic metabolic rate.

I can tell I'm going to like you already.

Squats are the perfect multigender exercise (every exercise is good for any gender to do, don't get me wrong; you won't get huge or freakishly muscular unless you TRY to). For guys, its practical strength in basically every part of their body. For girls, it builds a nice butt + the aforementioned. There's no reason for everyone to not do squats.

[Zildjian38]

I can tell I'm going to like you already.

Squats are the perfect multigender exercise (every exercise is good for any gender to do, don't get me wrong; you won't get huge or freakishly muscular unless you TRY to). For guys, its practical strength in basically every part of their body. For girls, it builds a nice butt + the aforementioned. There's no reason for everyone to not do squats.

100% agree. I work out 3 times a week. I read 100s of books about lifting and health. I have tried everything you can imagine. What I posted works. Lift heavy weights. On days you lift, have a calorie surplus or else you will not build muscle. On days you do not lift, make sure your calories are less than maintenance. For instance, a good thing to do is +10% on lift days, -20% on non lift days.

[ri0tc0re]

100% agree. I work out 3 times a week. I read 100s of books about lifting and health. I have tried everything you can imagine. What I posted works. Lift heavy weights. On days you lift, have a calorie surplus or else you will not build muscle. On days you do not lift, make sure your calories are less than maintenance. For instance, a good thing to do is +10% on lift days, -20% on non lift days.

Exactly. You won't burn as much fat as a straight cut and won't put on as much muscle as a straight bulk when you mix it, but you'll probably notice the change sooner because of the inversion. Between doing 5x5 squats and 5x1/5x1/3x1/1x1 deadlifts, you can REALLY break a good sweat.

[Zildjian38]

Exactly. You won't burn as much fat as a straight cut and won't put on as much muscle as a straight bulk when you mix it, but you'll probably notice the change sooner because of the inversion. Between doing 5x5 squats and 5x1/5x1/3x1/1x1 deadlifts, you can REALLY break a good sweat.

I prefer the Reverse Pyramid Method (RPM). I will do 5 reps of a warm up set, for instance, if 200 is my max bench with 5 reps, I will do 5 reps at 135 or so. Then I will rest and do my 5 reps at 200 (you should be struggling and almost failing on this last rep). I will then do 6 reps at -10% (so 180 in this example). Once again you should be struggling on 6, if not you need to increase it next time. Then I will do 7 reps at another -10% (so 160 in this example) and once again, struggling and almost failure at 7th rep.

[ri0tc0re]

I prefer the Reverse Pyramid Method (RPM). I will do 5 reps of a warm up set, for instance, if 200 is my max bench with 5 reps, I will do 5 reps at 135 or so. Then I will rest and do my 5 reps at 200 (you should be struggling and almost failing on this last rep). I will then do 6 reps at -10% (so 180 in this example). Once again you should be struggling on 6, if not you need to increase it next time. Then I will do 7 reps at another -10% (so 160 in this example) and once again, struggling and almost failure at 7th rep.

I did that when I was doing bar-weight (or close to it) for football when I was in like 8th grade. My body reacts better to straight-forward sets than pyramid or reverse pyramid. The only thing I pyramid is deadlifts, everything else is Warmup than sets.

[Zildjian38]

I did that when I was doing bar-weight (or close to it) for football when I was in like 8th grade. My body reacts better to straight-forward sets than pyramid or reverse pyramid. The only thing I pyramid is deadlifts, everything else is Warmup than sets.

Everyone is different and needs to figure out for themselves what works best. Both are acceptable strategies.

Also, in between my different workouts I will do HIIT for five minutes. (Bench -> HIIT -> Dips -> HIIT -> Preacher Curls -> HIIT -> Abs)

[ri0tc0re]

Everyone is different and needs to figure out for themselves what works best. Both are acceptable strategies.

Also, in between my different workouts I will do HIIT for five minutes. (Bench -> HIIT -> Dips -> HIIT -> Preacher Curls -> HIIT -> Abs)

Gotta be careful with that. Really easy to overtrain. Goodbye gains if you mess up. You seem to know what you're doing though.

[tom hardy]

No doubt all physical exercises and workouts are quite beneficiary for our health and fitness.Walking and getting more exercise is great, but exercise alone does very little for weight loss. You'll see quicker and more effective weight loss results by eating a healthier diet