If I manage to carve some abs, great, but it's more about being toned all over. I'd be hoping the majority of burnt fat would be coming off the 4.5km runs.
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So combined with some whey protein powder (or whatever is recommended on BB to promote burning calories) and 20xcrunches, 20xcross-crunches and 20xreverse crunches 5 mornings a week I'd be much the same?
I'd also advise instead of having 3 meals (breakky, lunch, dinner) and binge eating in between, break it up so that you have 4-7 proper meals a day, and nothing else.
It's easier just to make your regular meals smaller and apportion them over the day.
It speeds up the metabolism, by forcing it to always be processing food, and also helps fight off the hunger attacks that so often lead to eating crap.
Yeah I've done plenty of cuts.
How do you mean "over your BMR"?
I was under the impression BMR was just your metabolic rate while "stationary", so basically the speed of your metabolism in its resting state.
Or are you referring to your maintenance calorie level (can't remember the term) needed to stay under in order to lose weight?
If so, that's why I suggested to Godzke to break up his meals in to smaller ones; so that you're not taking in more calories, just spreading them out over the day in order to:
- speed up the metabolism
- prevent the need to pick at things, like you did with almonds, apples etc.
I work with a woman who's entering an amaetur comp, and both of her dieticians and trainers have her on a similar diet to what I was suggesting to Godzke. It benefits her (and would him) because it helps her lose as much weight (fat) as possible whilst maintaining muscle.
The downside to what you were doing (2 meals, and the types of foods) is your body wouldn't have been getting fed enough protein, or nearly often enough, to maintain the body's muscle while your body broke down its energy storages. It probably was fine for a while, but long term you'd find you would've just been losing weight altogether, rather than just fat.