Myth: 3500 calories to lose one pound

[CCS]

http://www.burnthefatblog.com/archives/ ... _pound.php

Only true if you lose 100% fat. It only takes 600 calories to lose a pound of muscle. The fatter you are and more testosterone you have, the more fat you will lose. The leaner you are and less testosterone you have, the more muscle you will burn.

Burn fat with exercises that will not lower testosterone levels or have intensities that lead to local catabolism. I also recommend burning 250 calories in 30 minutes in the morning, instead of being hungry all day to lose that same 10%.

 

[Knendell]

I have a few questions:

How many calories does the body burn on a non workout day?

If I want to lose some body fat how many calories a day should I consume?

 

[CCS]

1. Depends on the person, and your sleep and other factors.

2. Eat less than you burn. Some of it will be fat, but there is no guarantee how much will be fat and now much will be muscle.

3. I don't know if you will lose a lot of fat right away, or if your body has to drain it's glycogen stores first.

 

[CCS]

sleep is when your body makes hormones, such as growth hormone. It also does a lot of repair work in the brain. Your ratio of hormones is very critical. If you don't sleep right, they get out of wack. Sleep is so critical that it is more important than any other health factor by a long shot. It is better to smoke and eat transfat while sleeping 8 hours than to get 4 hours of sleep each night. At any costs, you need to get 6 hours each night, though preferably 7 or 8.

 

[CCS]

I just attended a lecture on how to burn fat. Some PhD guy who had looked at many studies, citing mostly studies from 2006, and throwing out those with low subject numbers. He had charts with biochemical cycles and stuff. I missed the first part of the lecture, but in the re-cap he stated that caffine and all these other metabolism boosters just don't work. The way he said it, it seemed like everyone agreed and had already been given vivid proof earlier.

I just saw the later part on exercise. The lecture was at my gym, and I just walked in uninvited. He said that even if you have glycogen, you can still burn fat. The less glycogen you have, the more fat you burn to a point, around 40-50% glycogen supply. Below that point, your endurance suffers in the long run. And if you go further below that, you can't make enough of a carb biproduct that is needed to metabolise fat, and you hit a wall. In the morning, your glycogen is 70% depleted, and he suggested eating 70 grams of carbs and giving them 30 minutes before working out in the morning, but obviously you'd have to get more carbs if you want to workout more than 30 minutes.

At lower intensities, the ratio of fat burned to carbs burned increases, but the total fat burned decreases. You can burn fat from the very first minute even with lots of glycogen. The rule is to workout more to burn more fat, but build up to it gradually by getting into shape. He then gave a list of 7 different very good types of interval training and other workouts that can get you into great shape.

Finally, he said that unless you are very carb depleated, or fasting, you will not burn protein during a fat burn workout. He said average inshape guys who do marathons will burn 10% of their calories from protein, but that is an extreme example. He said I don't need to worry about that, and that i won't get any atrophy as long as I keep doing resistance exercise.

So I'm done researching this stuff, and now am just going to start getting in shape and getting results.