What are the most effective ways to lower my body fat %?

Diet Diet Diet! and Exercise.

This has been something I really tried with to begin with and to be honest it is easier and harder for certain body types.

Essentially, exercise and careful eating will get you the most of the way, for me I can get down to 15% by being careful and going for a good weights and High Intensity Interval Training Session.

If you want to get the lean 8-12% look you need to really reduce the amount of fat and complex Carbs that you consume.

There is a diet called the slow-carb diet that is good for this (google it) where essentially you eat complex carbs and protein. I started to get on well with this but then fancied a pizza hut..

Essentially eat lots of cereals, beans, eggs and vegetables, eat meat that have lower fat such as beef and chicken brea fillets (no skin) and grill them to reduce the fat more.
Remove the bread and bread items (and even pasta to be really effective) from your diet to make sure you're really getting lean.

I have been jogging and it gets rid of fat.

That Comment is a joke!!! 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OMFG mate ur a fuckin retard

Eat like this - Old Mutha k's Pantry

Exercise like that - Heart Rate HIIT


Peace,

kowalski

Shock of shock horrors, I've actually started thinking about getting on the healthy train. Some recent photos of me have been less than flattering, and whilst I'm not a fan of doing anything energetic, I'm far less of a fan of being a fat cunt, so some covert exercising is required.

I refuse point blank to diet (I eat reasonably well anyway, and in reasonable amounts. Maccy D's is an occasional treat, and the Colonel is only visited about twice a year), although I'll be cutting booze right back (I'm pretty sure I owe my current size to Mr John Smith, and I've been going off booze anyway).

Most of it'll be exercise and slightly cutting down on portion sizes for me. I saw a thing on the One Show a while back about an exercise regime, I wonder if anyone has any more info? Basically, they took two subjects of the same sort of weight and fitness, and whilst one did standard jogging a few times a week, the other did bursts of very high intensity exercise (sprinting for however many seconds followed by a rest, then repeat for about 30 minutes) as regularly. The result was that the second bloke lost a shitload more weight and got fitter over the course of 6 or so weeks.

I asked the gym instructor about fat loss.
He told me to do the interval thing on treadmill with sprints. 5 times. 5 times a week. MINIMUM to start losing fat...

I however have lost fat easier than that..

You don't need to do it that much and the treadmill is not ideal. I preferred skipping as you can go from standing to full speed instantly and stop just as quickly, so it is perfect for short bursts.

If you read up on it there is some interesting information on how your body uses oxygen for energy during short bursts that makes it badass at fat loss with less muscle loss.


Peace,

kowalski

Fat loss

I would recommend going for a walk as soon as you get out of bed on an empty stomach
also building muscle... metabolically active so burns calories at rest- the more muscle you have the more calories you can burn laid in bed

Agree with Reflex - building more muscle and preventing muscle deterioration (by eating correctly etc) allows you to lose a lot more fat. That's how I've lost mine.

You probably want to google Charles Poliquin - he's American, but most of what he writes about is based on primary research so has some real-world stuff to it and not hearsay.