Im looking to get rid of the fluff and build more definition. I lift but am not getting the desired results. Need realistic diet tips. I am not a bodybuilder and I have found that a lot of these diet are very restrictive.
200176
Everyone knows the answers to these types of questions. But most aren't willing to put in the effort.  Follow the simple guidelines of burning more calories than you take in and your body will have no choice but to start using up the fat reserves.\n\nJust make sure you are still taking in the daily amounts of nutrients that you need along with water and you will lose the weight in a simple and SAFE manner.\n\nAnything that goes around this simple equation (fad diets, pills, or working out too much) will most likely put undue stress on your heart and therefore shorten your lifespan.\n\nWeight gain/loss should be a lifelong decision/process and needs to be taken seriously.
412056
FYI --- This is the Diet and Fitness category.\n\nI don't think this question complies with Yahoo! Answers Community Guidelines.
561416
Everybody is suggesting you eat junk food to put on fat.  I say that most of the people making suggestions are wrong.  You don't have to eat more, you have to eat more healthy.  I don't know what your diet consists of so I am taking somewhat of a shot in the dark.  First of all, eat fruits and vegetables.  Preferably raw.  Eat constantly, what I mean by that is, eat every hour or two.  No big meals, say an apple now, carrots in an hour with a bagle.  Combine lean meat (protien) with carbs.  For example, when you sit down for a meal have some chicken and a baked potatoe.  If you are eating lots of fat, chances are you body is just flushing then through.  Avoid caffeen becuase it causes you to loose weight.  Drink water, tea, avoid diet soft drinks...in fact, avoid ALL soft drinks.  That extra sugar is speeding up your metabolism.  Avoid white refined sugar and flour.  Switch to whole grain breads and pasta.  Go to the gym.  Muscle is 3X denser than fat so if you want to gain weight, that is the way to go.  Lift HEAVY!  Enough weight that you fail at about 6 reps.  Don't worry about becoming bulky or muscular.  You are a female and your body does not work that way.  I am so tired of that myth!  Finally you might want to consider hormones.  Birth control pills have caused lots of women to gain weight.  If this not an option there is a product called melatonin.  It's available at most pharmacys and health food stores.  They sell it at Wal-mart.  It's over the counter too.  Take that about 30 minutes before you go to sleep.  It's designed to help regulate your sleep pattern for jet lag and people who work night shifts, but I have seen it cause some people to gain weight.  There are no side effects that I know of except it makes you tired and gain weight.  A book I would look in to is Body for Life By Bill Phillips.  Also you might want to look at another book called The Liver-Cleansing Diet by Sandra Cabot. You want to gain weight in a healthy manner, not with pop, chips, doughnuts and lazyness.  I hope this info helps.
117954
I enjoy frosted mini wheats. They are high in fiber and the frosting makes it yummy. If you like sweet peppers, fajitas (with fat free sour cream) loaded with peppers and onions are great as well. Obviously any fruits and veggies you can eat helps. Find a good salad dressing and put that on your salad. Hope this gives you a start! Oh, and you lower your percent body fat, combine cardio with strength training. Weights help build muscle which in turns speeds up your metabolism. Don't worry about bulking up. It won't happen unless you pile on the weight and do it everyday!  Good Luck!!
386395
I have tried all sorts of things to reduce my weight.When I was in the army I regularly ate junk food at night.Nowadays even after supper I still feel the need to eat more.Up till now I have not worried about my weight but I decided to ask my sister for ideas to reduce .She did not take me seriously.I went onto a diet which everyone seemed to think would help but I am still not satisfied with my body shape despite skipping and cutting down on my food by 20 %.The problem is this,if I continue will with this regime will I achieve a slim figure?
460718
How long have you been trying to get "buff"?\nI hope you realize that it's not something that's going to happen quickly. It's going to take diet, exercise, patience, persistence and time, time, time.
524713
dont eat more protein!.. Man ..some people ain't got a clue.., Any excess flab needs to shrink, cut out carbs, replace pasta, bread  dairy products, with rice, ryvita, & soya milk, plenty of water to. make sure you sweat at the gym, & tone up. you need to lose weight & flab before you start building muscle other wise you become all pear shaped & flabby. Oh & avoid sugar & coffee.
145587
I'm tired of people condescendingly saying all you have to do is eat less and exercise. Yes, that may work for YOU, but does NOT work for everyone. I tried everything (yes, including regular exercise!) and finally had to stop taking a prescription that I knew was preventing weight loss (I always research meds before taking them). I knew my thyroid was low but it was not low enough to treat medically so I got no help there. Finally my GP gave me phentermine and I have lost 42-43 pounds in a year. It is not a magic pill. You still have to eat less and exercise, but it makes those two things effective. In the long run you do have to develop healthier habits.  And stay away from soy. It suppresses your thyroid, which controls your metabolism.
296599
Sounds a little cliche but changing your entire lifestyle. \nEat well,  exercise daily.\n\nOnce you get off a fad diet you are just going to gain the weight back.
229620
most bodybuilders bulk up and build muscle...and then follow up with a cutting phase...\n\nyou should lift as much weight as you can.  i mean if you want to build muscle, you need your current muscle tissue to tear and grow back.  the article doesn't say it's not possible to lose fat/gain muscle at the same time.  it's just not the most efficient to do them at the same time.  but if you build up muscle, you'll gradually start burning more calories and losing weight anyway since working out increases metabolism and lean muscle mass increases the calories burned...
188622
Try Universal Animal Stack.  It is to be used with weight trainning and will build strength and burn fat.  I used it but had to stop because I was losing weight when I needed to gain weight.  Strength went up like a son of a b_tch though.
624512
I assume you're a female and yes weight loss is different for males.  I would definitely consider seeing a pro, (Doc, Dietitian, or a Fitness Trainer) or search the web.  You listed age and shape, although helpful, all factors like race, health, condition and location would give you a thorough accurate workout / diet.  And yes your diet does suck.  When your body is starved of protein and energy it shuts down and stores fat so you don't die.  If you receive proper amounts of protein and exert your muscles than fat in your body starts melting and muscle mass increases.
190375
First of all congrats on your results, I don't agree with the weight watcher philosophy but you're doing well!  Keep it up\n\nFlab and fat are specifically related to weight\n\nGreat diet=Fat/flab loss\nonce you get to where you want to be you'll notice a huge reduction in the amount of flab/fat\n\nWeight training= muscle\nBe sure to get a great training program where you challenge yourself\nBut you won't see the muscle if it's surrounded by flab/fat--\n\ngood luck!
501416
Yu want to be toned but not bulked up like arnold swar-don't know spelling.  Likes don't like girls more muscular than they are (ego thing).
417690
I can't tell from your picture---it's tiny on my screen, but I believe you're male (?).  Regardless, you need to include meat proteins in your diet.  The body, regardless of the processed, genetically altered and/or synthetic amino acids in protein shakes that MAY be of benefit (I would simply take a good powdered glutamine supplement instead)...needs the specific types of protein found it meat.  Otherwise, your muscles will probably never grow in the way you want them.  LEAN meats (we're talking fresh fish from a quality health food store), boneless, skinless chicken breast, HORMONE AND ANTIBIOTIC FREE hamburger meat (at LEAST 93% lean), egg whites, etc.  Most people need slightly more protein than 1 g per lb. of body weight to gain additional muscle (about 1.2 g/lb)---and about 0.8-1 to maintain.  A good way to gauge this is to calculate 1 g/lb of body weight for your GOAL weight.  You also desperately need carbs to gain and maintain muscle.  GOOD carbs, like brown rice, sweet potatoes/yams, steel-cut oatmeal, beans, 100% whole grains like 100% whole wheat cereals (but avoid bread!), etc.  Eat healthy fats, like olive oil, avocado, nut butters (almond is great!), etc.  But to gain muscle, focus on carbs and high quality sourced protein.  If you are male, you probably need considerably more food.  Make sure your milk is hormone and antibiotic-free and preferably skim.  Milkfat isn't good for ANY human, even trying to gain weight.  It will turn to body fat, not muscle.  Eat TONS of green veggies and include some fruit as well.  Take a high-quality, pharmaceutical grade multivitamin such as Garden of Life's Multivitamin for Men.  You may want to include digestive enzymes to help break down your foods, such as Garden of Life's Omega-Zyme.  No, I don't sell for them, but I highly recommend their products.  Good luck!  ALSO...remember, when gaining muscle weight, to eat especially clean, just as if you were on a diet.  It's all too easy for your body to gain FAT weight when increasing calories.  And I have no idea what 8 kg amounts to in lb.  Would have to convert it, but it doesn't sound like a huge amount.
405230
Hi,  I have been a personal trainer and a bodybuilder for 25 years.  I have trained professional athletes in Major League Baseball, the National Hockey League, Canada National Downhill Ski Team as well as numerous bodybuilders.  I have also helped many 100’s of people lose weight, tone up and get into great shape again.  I just had one client lose 95 lbs. I have developed an excellent, easy to follow diet & exercise plan that will help you achieve your goals. I can offer my plan to you for only $20.00 US. Cash or money orders only please.  And I am David Price, 2177 – 6th Avenue, Trail, BC, Canada, V1R3B8.\n\nPlease include your age, whether you are male or female, height, bodyweight and your goals.\n\nI will also offer you free consultation via messenger or e-mail to help you along to achieve your goals.  I look for ward to hearing from you.  Take care.\n\nSincerely,\n\nDavid Price
114609
There is no one right answer.  But first things first, cut out all the crap from your diet.  Lower your fried food, carb, soda, salt, and butter intake.  Next is cardio.  I recommend 20-60 minutes of cardio at least 4 times a week.  Now to the actual ab question.  As for the number of reps and sets.  Find a few exercises you like and do a minimum of 3 sets of 30-40.  See how you feel.  If that is too much, drop the reps if too easy, add some reps.  Still not challenged, shoot me an email I will send you a destructive ab workout.  Then find a few exercises that you don't like and do those as well.  I personally like to do a set of abs or obliques in between each set of my main workout.  Keeps the heart rate high, keeps you focused on your mission which equals more burning of fat.  Most importantly take your time and use proper form on every single rep.  Slow is good but if you concentrate on yoru form you will do more good for the flat sexy look.  Too slow and you will find yourself growing a whole midsection of muscle like bodybuilders, not so much the sexy definition you are looking for.  I sometimes do so many reps and sets that I separate upper abs, lower abs, and obliques on separate days.  Enjoy!