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EliGE | 
United Kingdom Chedders 
Been going to the gym for 3 months now and I am gaining muscle at a decent rate but I feel like I am not losing much fat. I run/do other cardio for as long as I can after the do my lifting. Not to anyones surprise it isn't that long. Anyone got any recommendations for what I can do??? Ty
2020-01-12 19:42
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Kuwait Onlytruth3 
Well its hard to estimate if u dont measure professionally. One thing that happens is that your core starts to gain muscle and push the fat outside, so it might even seem like u gain some bellyfat eventhough u have been losing fat the entire time
2020-01-12 19:43
EliGE | 
United Kingdom Chedders 
maybe maybe, when I do tense my abs I can feel the muscle and it somehow feels like there is less fat, that not tensing, but looking in the mirror it doesn't look like that
2020-01-13 13:04
Australia Finiro 
This is literally the exact same as me even the main message u sent
2020-01-13 14:18
EliGE | 
United Kingdom Chedders 
I dunno how to reply to this tbh apparent lets get ripped together?? I guess
2020-01-13 14:20
Australia Finiro 
Hell yeah homie hahaha
2020-01-13 14:21
use meal replacement drinks to reduce and eat less, need caloric defecit, its a known fact that gym gains muscle and not so much about losing weight. also intermittent fasting is key and the meal replacement drinks help that alot
2020-01-13 14:30
Germany Bier 
Well he should bulk at first if he's new to the gym and not necessarily obese
2020-01-16 23:52
a good body is 80% kitchen 20%gym
2020-01-12 19:44
2020-01-12 19:46
fnx | 
Brazil PeSAdelOz 
2020-01-12 20:09
+1 to name +1 to statement. Basically +2 which means most trusted statement on thread /close
2020-01-13 13:07
No. It's 50/50 You cannot achieve anything with only a good diet, nor with only gym.
2020-01-13 13:36
acid | 
Estonia MC_Ride 
thats why he said 80/20 because though both are neccesary, diet massively overweighs gym
2020-01-13 14:18
that's the percentage of time of where my women should be
2020-01-13 13:50
United States ShawnM 
Name checks out
2020-01-13 13:53
2020-01-13 15:10
so true. especially if u want to get fat off
2020-01-13 20:58
2020-01-17 12:07
you need to eat more cheeseburgers they make you skinnier
2020-01-12 19:45
You haven't been in a caloric deficit.
2020-01-12 19:47
Poland LeNootNoot 
You lose weight in the kitchen, not the gym. Also if you're really unable to stick to a strict diet (like me), at least just consume less calories.
2020-01-12 19:48
Strict diet is never necessary, only a caloric deficit is....
2020-01-12 19:50
+1 you don't need to restrict yourself and even cut sugar completely. Just counting calories and keeping it less than you consume is enough
2020-01-13 13:01
+1, thats all
2020-01-13 13:03
It is True but people have to know what they are eating. no matter how hard you train u wont grow muscles without proteins also it Will be extremely hard to lose bodyfat when u eat/drink shittons of sugar
2020-01-13 13:22
Depends on your goals. You can eat whatever you want to get 10-12% bf, but good luck with decreasing body fat from 9% to 7% while eating shit.
2020-01-13 13:38
you can eat 2 egg mcmuffins a day and get to 7%. Stop spreading lies
2020-01-13 14:15
"2 egg mcmuffins" doesn't say anything to me.
2020-01-13 14:22
I never recommended eating whatever one wants, all i stated was that it all comes down to calories in vs calories out. And ofc u can get to 4% bf while eating like shit but not the best approach by any means.
2020-01-13 15:56
I didn't say you "recommended eating whatever one wants". :-) I don't think it's only about calories. It's a bit more complicated and I wouldn't completely ignore endocrine system, hormones. Also people have different genetics. Good for you if you can get to 4% bf while eating like shit, I personally couldn't. :-)
2020-01-13 16:17
1 out of 10 million people would perhaps be able to get to 4% body fat. Even most bodybuilders can't and I'm talking roidheads who have diuretics and fat burners available. Why would you need to be single digit bodyfat in your everyday life anyways, not sustainable whatsoever
2020-01-13 16:49
Why not? There is always a room for improvement. I've had 6 pack abs 24/7/365 for the last 1.5-2 years, now I want 8 pack abs. :-) I don't aim for 4%, just try to maintain as low bf as possible.
2020-01-13 16:59
6 pack abs doesn't mean you have single digit bodyfat Some people have 6 packs with bodyfat as high as 19%, for majority it would be 14-15% And if you only see 6 pack then shredding even more won't give you 8 pack. You would just have a 6 pack and groin veins showing. Abs are genetics just like calves
2020-01-13 17:01
I didn't say 6 pack abs means you have single digit bodyfat. Though I had only 4 pack abs when I was at 12% or so. I've lost significant amounts of body fat since then and can see that losing more fat will give me 8 pack. :-) Yes, abs is about genetics, but there is a difference between having potential 8 pack with only 4-6 visible at the moment and just having 4-6 pack because of genetics which even 1% of bf won't change.
2020-01-13 17:07
If you are at 1% bodyfat that will change your physique drastically You will die
2020-01-13 17:08
Obviously it was exaggeration. I think you got my point.
2020-01-13 17:10
yea sure dude just being a dick lol
2020-01-13 17:11
Everything is fine. :-)
2020-01-13 17:12
count your calories on myfitnesspal and be in a caloric deficit
2020-01-12 19:48
Useless app
2020-01-13 00:20
nah its great
2020-01-13 13:03
EliGE | 
United Kingdom Chedders 
I already do that been doing that for 3 months but I dont notice much not even the smallest bit, just muscle growth.
2020-01-13 12:59
than you are not writing everything into it, do you loose or gain waight ? i might be also posible that muscle are groving under the fat
2020-01-13 13:04
EliGE | 
United Kingdom Chedders 
I am gaining weight, I gained 3,5kg but I am sure it is mostly muscle, It just I have the layer of fat that is either going at the slowest rate or just staying the same. I aint gaining fat I know that
2020-01-13 13:05
Spread your meals out. Eat 4-7 times a day. This will automatic make you eat less and feel more balanced. Drink water. You said you have 8 glasses og water a day, just consume more of it. Depending on the seize of the glass you can easily take more. Cardio is great, but go for HiT training. You mentioned it wasnt that hard and you thought you did it wrong? If so, you must have done it wrong. Just fucking run as fast you can till it feels like your heart is about to leave your chest.. Jog til you puls is under control and repeat. This should also be one of the most beneficial form of exercise. Dont eat any kind of white sugar, if you need some sweet eat an Apple. 6 months from now you be a happy man.
2020-01-13 14:24
1. agree 2. sure 3. yup 4. yes but if he has time on his hands then LISS is the better one IMO. 5. He can eat whatever he wants as long as he is in a caloric deficit
2020-01-13 15:58
Problem is just if you eat unhealthy you quickly pass the caloric deficit. Or you have to cut something else out, that would be good for your body. Easier just to stir around it.
2020-01-13 17:37
EliGE | 
United Kingdom Chedders 
ty man
2020-01-13 16:59
omg tell me that u are kidding. if u gain 3,5kg and you say that mostly it muscle because u know it. so for example u make 2-2,5kg of muscle (which is impossible in that short time) and u made 1-1,5k kg of fat so how u can expect losing fat if u gain fat?
2020-01-13 16:41
3.5kg of fat and water ;D
2020-01-17 12:28
rah | 
United Kingdom rah(-_-) 
Try high intensity interval training (eg sprinting for 20sec, fast jog for 40sec 10 times). Also, I lost loads of wait doing the couch to 5k app when I was pretty unfit. It's free through the NHS.
2020-01-13 14:14
EliGE | 
United Kingdom Chedders 
what's the app do
2020-01-13 16:59
rah | 
United Kingdom rah(-_-) 
It's a running schedule you can follow until you can run 5k or for 30mins. It starts off with a lot of walking then slowly increases the running intervals over the weeks. If you complete it there's a 5k to 10k app as well.
2020-01-13 17:27
Fix your diet and put yourself at a caloric deficit
2020-01-12 19:49
As others have said losing fat is mainly due to being in a caloric deficit. Do not diet too hard though, as you will lose muscle mass being in a caloric deficit too. If you are in a small caloric deficit then you will lose fat over time while minimizing muscle mass lost. If you struggle controlling your intake you could try something like an 8 hour fasting window. Cardio is good for your health but not great for fat loss, the most fatloss will be from anabolic exercise aka weights, or if you are doing cardio try to mix in some HITT training in there.
2020-01-12 19:58
EliGE | 
United Kingdom Chedders 
ty I tried HIT but I dont think I was doing it right, since it wasn't that hard. And fasting just aint for me it completely throws me off I might try do a small calorie deficit with high protein.
2020-01-13 13:03
Czech Republic MSQT 
He wont lose any fucking muscles while being in deficit if he is a begginer and eats enought of protein
2020-01-13 14:11
pretty ok paragraph until the last sentence lol. "Cardio is good for your health but not great for fat loss, the most fatloss will be from anabolic exercise aka weights, or if you are doing cardio try to mix in some HITT training in there." Lifting does not burn a lot of calories... Cardio is for fat loss and Weight lifting is for muscle and strength building.
2020-01-13 16:01
ikr lifting session burns about 100 kcal on average lol Cardio for sure burns more calories but you don't need to do it anyways, the only important thing is caloric deficit
2020-01-13 16:51
Sweden SebbeN 
I had the same problem when I started going to the gym. What worked for me was to go down on my portions and make sure to get the golden 7-8 hours of sleep. Just stay consistent with food, sleep and gym and you´ll see the progress. You´re doing great, keep crushing it mate!!
2020-01-12 20:06
EliGE | 
United Kingdom Chedders 
ty man I do notice I am stronger and clear muscle definition but the layer of fat is just frustrating and makes me feel like I am not doing enough or well.
2020-01-13 13:00
Sweden SebbeN 
The feeling of not doing enough is very common. Make sure to rest alot and not burn yourself out on the gym. Best of luck to you!!!
2020-01-13 19:00
I only go 3 times a week since I have a lot of college work so I do get enough rest.
2020-01-13 23:42
NiKo | 
Latvia |BrX| 
One more thing noone mentioned here is consuming enough clean water. If you are on a weight loss you should definately consume at least 2,5 - 3 + litres of water a day as it is medicaly needed for your body to process fat cells and clear them from your body.
2020-01-12 20:10
EliGE | 
United Kingdom Chedders 
I only drink water, I drink at least 8 cups a day
2020-01-13 13:01
NiKo | 
Latvia |BrX| 
8 cups (usually 0,2 l) is not enough... You should consume something around 12-15 cups if you want to lose weight. Also there are online calculators, that help calculate the amount of water necessary for your weight. If you are 100 kg it would be normal for you to consume at least 3l a day and even more if you want to lose weight. The common consumption about 2l a day is not really right as the amount of water differs from your weight.
2020-01-14 13:44
wtf 8 cups if fucking loads for me. I am 67kg so the max I could do is like 2.5 L a day
2020-01-14 18:42
NiKo | 
Latvia |BrX| 
In this case yes, but then I have a question - why do you want to lose weight/fat?
2020-01-14 19:37
lose fat I am happy with my weight but I want to lose fat and tone pretty much
2020-01-14 20:22
NiKo | 
Latvia |BrX| 
Then you can also consider changing your gym sessions and workout weights. Use low weights with 28-40 reps for muscles and small gaps between repeats. It will help to burn fat surrounding muscles and make the form of muscles. Basically low rep count with big weights helps to gain muscle mass, but it mainly grows muscles and does not burn surrounding fat. (For e.g. it is hard to get six-pack, if only working with big weights and small rep count). If you start to make long sessions even without weights, your muscles will burn surrounding fat and you will have nicely shaped six-pack. Of course, in the end it is only theory and one thing can work for one person and can completely be useless for other. For me the best way to burn fat is over-consume water (close to 4l a day) and sit on a strict caloric diet.
2020-01-14 21:52
I can drink loads of water I might try boost it up to 3l but a strict caloric diet is soo hard. for reps I do about 15x3 for most exercises, which is decent, and for abs I do 25x4 which seems to work well.
2020-01-14 21:55
dude its super hard to lose fat and build muscle, if u gain muscle u need surplus, how u want to lose fat in a calorie surplus
2020-01-12 20:11
EliGE | 
United Kingdom Chedders 
exactly but I want to do both but I dunno if it is possible. I mean I am gaining muscle at a good rate, but I dont see any fat loss or gain.. I have gained 3.5kg since I started going to the gym and I am pretty sure that the majority of it is muscle.
2020-01-13 13:02
Germany Snugtoes 
Trust me. It is not. Even with beginner gains, I doubt it will even be 2kg. Which isn't bad, it's just how it is. Water and Fat get stored way easier than muscle grows.
2020-01-13 13:07
EliGE | 
United Kingdom Chedders 
might be but like I took picture and measure widths of certain areas and I would make sense for it to be like 2kg but ok. How long does beginner gains last for..
2020-01-13 13:17
muscles are contain a lot of water so no u didnt gain 3.5 kg majorty muscle belive me
2020-01-13 13:28
EliGE | 
United Kingdom Chedders 
ok ok.. well I didn't gain that much of fat, I know that
2020-01-13 13:50
noobie gains are mostly water my frend
2020-01-13 14:59
Cut in sugar and salt and make cardios everytime u go to gym, u will lose . I did that and i lost it
2020-01-12 23:57
EliGE | 
United Kingdom Chedders 
if I just do cardio I will lose both fat and muscle thats why I do strength training and as much cardio as I can after
2020-01-13 13:00
Germany Bier 
Do 10mins of cardio before you hit the weights. You warm up your body/ and you prepare your heart for the upcoming exercises
2020-01-16 23:59
I mean I think my warm up is decent enough, I dont get many injuries and I can handle the exercises I do, but still get a good pump
2020-01-17 11:33
Germany Bier 
Warmup =/= stretching Trust me, it's better for your body. 5-10mins are already enough
2020-01-17 17:30
but it is the same as doing 5-10 mins of cardio at the end which is what I already do
2020-01-17 18:29
EliGE | 
United Kingdom Chedders 
+1 was pretty decent
2020-01-13 13:01
its the best
2020-01-13 14:27
as people has mentioned, losing weight is more about diet than exercises. the hard part is eat less food, try things like chicken, meat, beans, things that keep you satisfied for more time, get out of pasta, bread, sugar and all those things that after 20 minuts you want more.
2020-01-13 00:24
EliGE | 
United Kingdom Chedders 
2020-01-13 12:51
Serbia TheSerb 
The onla way to lose bf% is to plan your diet, also keep in mind you have to be in a caloric deficite but have from 1.2-1.7 gr of protein per kg that you weight so you dont lose much muscle, protein helps with that. Also try intermediate fasting.
2020-01-13 00:24
EliGE | 
United Kingdom Chedders 
I have measured the macros (fat, protein, sugar and sodium) I need daily, and I do try keep to it, but I dont see much happening
2020-01-13 12:51
Serbia TheSerb 
Then get anvar and do a cycle you'll get to around 8% bodyfat
2020-01-13 20:56
2020-01-13 23:43
Serbia TheSerb 
Yeah its a roid, google it
2020-01-14 08:38
Its simple, bro. Just burn more calories than you consume.
2020-01-13 00:25
Norway Markus98h 
Gavin mcinnes, is that you?
2020-01-13 13:34
You know a few more people than just Gavin have said that?
2020-01-13 16:04
Norway Markus98h 
Gavin is the only existing person, you know that?
2020-01-13 17:37
Sweden sesar 
eat better
2020-01-13 12:52
stop doing soo much cardio, try to eat more protein and focus on weightlifting. Cardio is ok 2-3 times/week but don`t overdue it. It will slow down your methabolism. Ever saw people that only do cardio for a shit ton of time & still look the same ? Thats why. If you want to lose fat focus on your food sources.
2020-01-13 12:53
"Ever saw people that only do cardio for a shit ton of time & still look the same ? " The reason ppl look the same is cos they're not in a caloric deficit.
2020-01-13 16:09
and because all they do is cardio. weight lifting > cardio. but weightlifting + 2-3 cardio sessions/week is best.
2020-01-13 18:39
Germany Bier 
10min treadmill for warmup before every liftig session is fine
2020-01-17 00:01
its not fine, it should be a standard, just to warm up everything, but you can`t count that as a cardio :)
2020-01-17 15:59
Germany Bier 
I count that as cardio haha
2020-01-17 17:29
80% is the food, 20% is the gym You need to be in caloric deficit, stop eating bread n processed sugar, sweets/ sodas etc, increase protein and fat, drink a lot a lot of water to make your metabolism faster. I've never done any cardio, but my gym session is really intense, 45-60 minutes of high intensity workout
2020-01-13 12:54
EliGE | 
United Kingdom Chedders 
I only drink water and I think I need to stop eating bread and rice since I eat a fair amount of that. and my sessions are legit like yours high intensity of weights/strength training, so I guess I will be more strict on my diet.
2020-01-13 13:06
you have to, it's the only possible way
2020-01-13 13:09
EliGE | 
United Kingdom Chedders 
ty mens))
2020-01-13 13:18
Norway Markus98h 
Lose fat can only be seen, not by look at weight scale. As you lose fat, you gain mucles what keep you on the same weight forever. That’s why people who want to lose weight run, because running doesnt really give you more mucles but burn fat. You only gain mucles by doing heavier weight load, not by repreating. That’s why YTers who does «I did 100 pushups for 100 days» get shitton of dislikes, because you have to increase to gain muscles. It seems like you train to gain mucles and lose fat, no wonder why you cannot see it on the scale. You need to see it on your body with your own eye. That’s why take a before gym picture is important. But you are 3months too late. Take one now, do gym for a month and take a new picture and them compare them. There is literally no point of doing gym if you dont have fixed your posture. As bad posture will provent you from target mucles you want to do. Most people dont have that bad posture, but some do.
2020-01-13 13:23
Lithuania fRls 
Losing fat starts in the kitchen. Lose carbs/sugar and see body fat melt.
2020-01-13 13:14
Bulgaria goatse 
if you are not way too fat id advice you not to try loosing fat atleast in your first year or two of gym when you gain alot of muscle and power. eat train and rest alot. you have so much more space to grow under the fats and when you get there you will need to burn much less fats if even any in order to have good shape
2020-01-13 13:18
Norway Markus98h 
Being unhealthy (drink soda) gives you short temporary energy, you can feel ready for gym but your energy disappear straight away. That’s why Red Bull and energy drink is bs for CS, as they give you short energy burst. It’s better to drink water and stay healthy, as it will give you a more consistant energy
2020-01-13 13:25
Brazil JazZ98 
Bro Just Keep pushing and don't be discouraged, If you have fed properly, have rested enough, soon the result will come
2020-01-13 13:55
Do intermittent fasting. You can start with 16:8 by skipping breakfast, but aim for one meal a day or 20:4 or at least 18:6. No snacks and try to eat healthy low glycemic whole foods.
2020-01-13 14:04
bullshit. You don't have to ever skip breakfast Watch Greg Doucette dude
2020-01-13 14:16
You're right, indeed. Lunch or dinner will be your new breakfast so you better to don't skip it.
2020-01-13 14:23
The topic of losing weight always brings out the dumbest people. "aim for one meal a day" No, aim for caloric deficit. Eating one meal a day is beyond stupid.
2020-01-13 14:34
You're right, indeed, such threads tend to bring out dumb people. Though the topic isn't about losing weight, but about losing fat. Thanks for your opinion anyway. :-)
2020-01-13 15:08
Czech Republic MSQT check out this guy, he is not stupid moron like 90% of youtube fitness comunity
2020-01-13 14:09
Europe jvesper 
cs > gym
2020-01-13 14:15
if youre not the measuring guy, just focus on creating good habits, eliminate bad ones, and try to one up yourself and never fail and succumb to weakness, if you do that youll see positive results and others will to as soon as 6 months guaranteed, it doesn't even matter what you do, the attitude alone will keep you on the right track, and by time youll realize your mistakes and correct them
2020-01-13 14:37
u dont need to do cardio to lose fat lul 9% and only did weights
2020-01-13 15:01
3months is nothing most people have been going for 3years + without significant visible muscle gain
2020-01-13 15:09
mayb already shredded people, but avarage joe will gain big amount of muscles in 3 years if he keeps a good routine and nutrition.
2020-01-13 16:20
6-12 months would be enough for a beginner to get significant visible changes.
2020-01-13 16:20
cuz they train like pu$$ies Gains should be visible within a year otherwise change your training
2020-01-13 16:54
u stored that fat cells for literally all ur life, and u think they will be gone in 3 months? :D
2020-01-13 16:18
what teh fuck are u saying
2020-01-14 21:53
Stop doing cardio and switch to HIIT (High Intense Interval Training). Google a bit about it and try it instead of cardio
2020-01-13 16:20
HIIT is still cardio dude
2020-01-13 16:56
But I think that by cardio he ment cylcling and shit like that but HIIT is like a 10 minute cycle of excercises that are a lot better than the typical cardio like bycicle
2020-01-14 22:21
you don't need cardio to lose weight tho
2020-01-14 23:45
low testosterone or not clean food
2020-01-13 17:02
just eat at maintenance calories and you'll gain muscle and lose fat at the same time since you're a beginner
2020-01-14 21:53
keep going, the summer is around the corner.
2020-01-17 00:00
yea dont eat too much roflmaokekWutlolhahatopkek
2020-01-17 11:35
Be patient
2020-01-17 12:09
start planking daily for around 5 minutes at least, and be patient you won't become arnold within 3 months lol
2020-01-17 12:11
Turkey headshotk1ng 
If you want to lose fat focus on cardio for atleast 30 mins with pauses, and then go gain some muscles for 40-50mins.
2020-01-17 12:12
Finland KuKkaa 
u cant lose fat and gain muscle at the same time
2020-01-17 12:23
3 months... my advice is to cut your carbs to minimum (20-50) grams per day. Rise proteins and fats (like avocado, cottage cheese, nuts and so on) remove sugar and fast food. After 3 days of this "diet" your body will start to burn your fats (don't need do that cardio and HIT training shit, cuz cardio and HIT is burning fat inside of your muscle it's pointless to do it by thinking what it will burn your fat. you can do cardio 1-2 a week just to improve your stamina.) you will have enough energy to train so you can workout with heavy weights because your body works better with ketones. than for this 3 days drink electrolytes and vitamin B complex to feel better. So you will burn your fat fast and don't be afraid by losing muscles, cuz you dont have any muscles (67kg..) and after you can bulk up. P.S. go to muay-thai/box or mma it's better than gym ;)
2020-01-17 12:53
Start to measure your calories. You can use an app called "Fitness Pal". If you wanna lose fat you gotta have the right diet. If you wanna lose fat you will start feeling weak and your muscle and strength growth will not be that good.
2020-01-17 12:55
Poland FitPolak 
Do minicut. >Count your caloric maintence >subtract 30%-40% from it >Stay on that calories for 3-4 weeks Comeback to bulking for 3 months and repeat
2020-01-17 18:31
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