The empirical data that I've read and used was to...
- count calories, and ensure that I maintain a calorie deficit (which is the only way to burn body fat).
- eat frequently, to reduce hunger and maintain an optimum metabolic rate.
- brief bouts of difficult exercise (3x30 minutes of anaerobic and 3x30 minutes of aerobic exercise a week) (the on an empty stomach part isn't very helpful).
- but, first and foremost, set goals and measure progress.
I've lost 25 pounds of body fat and gained 7 pounds of muscle mass in the last 14 weeks using this approach.
For the first 4 weeks I used the "Lose It!" application on my iPhone to help me better understand my calorie intake and burn rates. I couldn't recommend that application more.
My best source of information that I've found had been this...
- count calories, and ensure that I maintain a calorie deficit (which is the only way to burn body fat).
- eat frequently, to reduce hunger and maintain an optimum metabolic rate.
- brief bouts of difficult exercise (3x30 minutes of anaerobic and 3x30 minutes of aerobic exercise a week) (the on an empty stomach part isn't very helpful).
- but, first and foremost, set goals and measure progress.
I've lost 25 pounds of body fat and gained 7 pounds of muscle mass in the last 14 weeks using this approach.
For the first 4 weeks I used the "Lose It!" application on my iPhone to help me better understand my calorie intake and burn rates. I couldn't recommend that application more.
My best source of information that I've found had been this...
http://www.amazon.com/Body-Fat-Solution-Principles-Maintaini...
(Note that the paperback is coming out in December.)