Advice To Get Leaner?

Gj816

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Exercise, cardio, lift weights, most importantly watch what you eat. I'm in the same boat with you.

Today was my second day back in the gym in two months (health issues). I'm sore as all get out, but I'm pushing forward. I have goals that I'm trying to achieve before Thanksgiving.

Good luck to you and don't get discouraged when you don't see results as fast as you think you should. Work through the platuaes and you'll be fine. Be consistent.
 

iamsam4x

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Totally agree with Gj... Food is the key, eat clean, nothing processed, dial back the simple carbs. Exercise, but don't overdo it, the stress hormone cortisol adds belly fat, keep exercise to around 45 mins. And rest well! As important as exercise! People forget. Oh, and take your time, never expect quick results.

53 now and been still getting good results.
 

cherryboom66

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Any guys have some tips or advice on how to get leaner and reduce body fat? I am 6 foot and 235 pounds and don't mind my weight but would like to have a little less of the dad in my dad-bod.
Dad bods are amazing. Question - why do you care so much?
 

cherryboom66

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Thanks for the advice. To answer why, I've already been heavier since a kid and I for even a short period of my life I'd like to be leaner and have some definition to the muscle underneath.
You are hot. Life is too short to sweat the small stuff. Enjoy yourself
 

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Sugar is the main cause of most peoples extra weight. It is I'm almost everything and its easy to not see it and eat too much. Look at all the labels of stuff you eat and make your decisions based on that. Cook more than eat out. It sounds like you have realistic goals so you should be successful. And always remember you cant out cardio a bad diet.
 

cherryboom66

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Sugar is the main cause of most peoples extra weight. It is I'm almost everything and its easy to not see it and eat too much. Look at all the labels of stuff you eat and make your decisions based on that. Cook more than eat out. It sounds like you have realistic goals so you should be successful. And always remember you cant out cardio a bad diet.
But sugar rocks.
 

dongalong

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Any guys have some tips or advice on how to get leaner and reduce body fat? I am 6 foot and 235 pounds and don't mind my weight but would like to have a little less of the dad in my dad-bod.
Try the zero carb (carnivore) diet for a few months, the weight comes off effortlessly even though you can eat as much food as you want.
 

twoton

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Any guys have some tips or advice on how to get leaner and reduce body fat? I am 6 foot and 235 pounds and don't mind my weight but would like to have a little less of the dad in my dad-bod.
Eat less.
You can exercise more to burn more calories, but regardless, you have to eat less.
Or else eat the same amount and burn insane amounts of calories.
Better to just eat less.
 

X rated

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Eat less.
You can exercise more to burn more calories, but regardless, you have to eat less.
Or else eat the same amount and burn insane amounts of calories.
Better to just eat less.

Eating less is not the answer.

Actually the best and proven way is to eat more. 6 to 7 small meals a day. Depending on your build and what you want to accomplish, 4oz of protein, a sweet potato or rice, asparagus. One meal every two hours.

Two or three meals a day puts your body into starvation mode and it retains fat. Eating small meals, instead, through the day will ‘program’ your body to release fat, aided by the asparagus. Last meal can be a banana with rice maybe. Any alcohol could be a dry champagne, to lessen sugar intake.

In a few days your relationship with food will change. You will only view it as fuel, and without looking at a watch you will know when those two hours are up and it’s time for the next meal.

This is a lot of work and planning, and you’ll find yourself with a backpack of Tupperware containers for your fuel through the day.

I could never make it to a 7th meal. Too stuffed.
 

Spartan727

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But sugar rocks.
You are so right! Sugar is the root of evil
I cut back and slowly eliminated it from my diet down to just traces. After this I just achieved my goals one by one. It takes a lot of discipline.
The Healthier choices once I made it over that mountain have been more beneficial than I could
Imagine.
 

bar4doug

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Eating less is not the answer.

Actually the best and proven way is to eat more. 6 to 7 small meals a day. Depending on your build and what you want to accomplish, 4oz of protein, a sweet potato or rice, asparagus. One meal every two hours.

Two or three meals a day puts your body into starvation mode and it retains fat. Eating small meals, instead, through the day will ‘program’ your body to release fat, aided by the asparagus. Last meal can be a banana with rice maybe. Any alcohol could be a dry champagne, to lessen sugar intake.

In a few days your relationship with food will change. You will only view it as fuel, and without looking at a watch you will know when those two hours are up and it’s time for the next meal.

This is a lot of work and planning, and you’ll find yourself with a backpack of Tupperware containers for your fuel through the day.

I could never make it to a 7th meal. Too stuffed.

The method you describe did not work for me. I tried the more frequent small snack meals. I had no luck. I just had to eat when I normally did, but eat less. I've lost almost 40 pounds in a year. Maybe a pound or two a week, but not every week. My back was giving me fits, so I knew if I wanted to keep doing what I was doing, I'd have to change things. I had exercised in the past, but that didn't take the weight off.

Only when I started eating smaller portions and drinking more water did the weight start to come off, and the pants started falling off, too. I still drink my beer. I still have my wings. And yes, I still have fries every now and then.

I will say, that I've been doing this so long now that my eating habits themselves have changed... and I don't have the desire to eat half a pizza anymore.
 

Spartan727

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The method you describe did not work for me. I tried the more frequent small snack meals. I had no luck. I just had to eat when I normally did, but eat less. I've lost almost 40 pounds in a year. Maybe a pound or two a week, but not every week. My back was giving me fits, so I knew if I wanted to keep doing what I was doing, I'd have to change things. I had exercised in the past, but that didn't take the weight off.

Only when I started eating smaller portions and drinking more water did the weight start to come off, and the pants started falling off, too. I still drink my beer. I still have my wings. And yes, I still have fries every now and then.

I will say, that I've been doing this so long now that my eating habits themselves have changed... and I don't have the desire to eat half a pizza anymore.
As we get older our appetites do change. I’m nocturnal have been for most of my working career. I never liked water but have grown to drink drink.,. My shifts are 19 hours with bouts of horror (EMS Fire Air) it’s hard at times to eat regular I carry protein veggies tuna chix in my pack all the time. It’s a life style that most don’t understand.
 

Spartan727

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The method you describe did not work for me. I tried the more frequent small snack meals. I had no luck. I just had to eat when I normally did, but eat less. I've lost almost 40 pounds in a year. Maybe a pound or two a week, but not every week. My back was giving me fits, so I knew if I wanted to keep doing what I was doing, I'd have to change things. I had exercised in the past, but that didn't take the weight off.

Only when I started eating smaller portions and drinking more water did the weight start to come off, and the pants started falling off, too. I still drink my beer. I still have my wings. And yes, I still have fries every now and then.

I will say, that I've been doing this so long now that my eating habits themselves have changed... and I don't have the desire to eat half a pizza anymore.
That’s good you have your rewards I’m for all that 100%
 
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