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Obviously no one can maintain 2-3% body fat all the time, so in that sense you are right, a LITTLE bit of fat is good. I think we fundamentally agree on the definition of "a little fat". One thing I'll tell you is people ALWAYS underestimate how much fat they carry. Until you've dieted down to 5% body fat and seen how much weight you lost that was actually fat, it's hard to understand, and unless you deal with it everyday, it's hard to judge from pictures. But the girl in that pic is much closer to 20% body fat, which is too much. 10-12% is healthy, 20% is excessive.
hmm. well it could be myself being currently fat too... i would guess i used to be around 12%, and am currently maybe 20-25% if you think she is 20%. I'm used to comparing others to myself as an index for if they are 'fat', but can't do that as easily now since I am. Anyway, good discussion. Since you deal with this every day, any pointers on how I should drop the weight? :-)
Well, it will vary for everyone to a degree, but as good place to start would be to limit carbs to periworkout, meaning before and after to fuel the workout and then recover from it and replenish glycogen stores, the rest of the day's meals should consist of protein and fats. Trace carbs and veggies are ok. It should go without saying that all food should be minimally processed, and organic if finances permit. When I say fats, I mean things like avocado, nuts and nut butters, extra virgin olive oil, coconut oil, red palm oil, grass fed butter and intrinsic fats found in grass fed beef and wild caught seafood. These fats contain many important things, CLA (chemprotective, Lauric Acid (anitmicrobial), and saturated fat which even though has a bad rep is absolutely vital for endocrine function, makes up over 50% of out cells walls and lines our organs. The fat also allows the body to utilize fat soluble vitamins like A, D, E, and K.
For carbs, depending on length and intensity of training, without knowing your weight I would guess 100-150 would be plenty. Perhaps eat 50-75 an hour before the gym, something like steel cut oats is a good choice if your stomach can handle them, some people can't. Regular oats are fine otherwise. Rice, sweet potatoes, and some fruit is good too. Blueberries, kiwi (more vitamin C than an orange), and apples are great choices. Post work out eat somewhere around the same amount of carbs with some protein. Postworkout is a great time for pineapple as it contains bromelain which helps your body break down protein and reduces inflammation. If you like eggs, they are great postworkout and their bioavailability is higher than almost any other type of protein.
To give you an idea of how I eat, this is what my diet contains: Raw milk, grass fed shoulder roast, rice, pineapple and/or fresh pineapple juice, sweet potatoes, local, raw honey, apples, pears, bananas, natural peanut butter
wow, that is a lot of good information, thanks. Where do you find these specialized foods, and how do you know that they are specialized (i.e. grass fed milk and meat as opposed to corn or byproduct)?
bird tattoo -- Placement
watercolor peony as a tattoo. i die.
“it was in love i was created and in love is how i hope to die” I dearly want this tattoo. The concept is powerful, sexy, and true.
Over the shoulder henna. I know it's not a tat but I love the placement. Down the arm instead of over to the front.
“to live in the hearts of those we leave behind is not to die”
I don't care about skinny, I care about healthy!
i would have all of these tattoos if it was possible..
Realistic D Flower Tattoo On Front Body