How can I maximise my fat loss?

Your meals may be healthy, but are they low calorie? youre biggest thing is to figure out your caloric intake to stay at the weight you are at now, then subtract 500 calories from your diet a day. also, it is a common misconception that you should eat 3 big meals a day and snack in between, this is what your real meals should look like (though the servings will be off because i dont know your weight)

say you wake up at 8 am ok

8 am : 15-20 min cardio then a recovery shake.. something to put back electrolytes. also take your multivitamin in the morning

9 am : fruit, dairy, protein ex) egg whites only and milk bananas are higher than most fruits in calories so try berries

11:30 am : snack, this should be a small snack like string cheese or yogurt something like that

2:00 pm : protein veggie dressing so maybe, chicken salad with light dressing

5:00 pm: snack, again something small to curb your hunger it can be a fruit or veggie celery and pb make a good snack and give you a serving of veggie and protein

8:00 pm: carb veggie protein fat ex) you could have like chicken tacos; corn tortillas chicken veggies- also when i say fat you do need some fat in your diet. stay away from saturated fat and trans fat, you need monounsaturated and polyunsaturated those are good fats.

its up to you when you take in your carbs, some people say its better to take them in the morning so you are able to burn the calories through out the day. it really depends on when you do your second workout if youre looking to maximize fat loss, you should exercise 2 times a day cardio in the morning and then specific area in the evening like abs one day upper body the next legs and butt the next.. always switch it up.. dont overdo one area with out giving it time to recover..its like beating a dead horse.

you want to make sure youre taking in sufficient amount of fiber, this will regulate your digestive system.. as gross as it sounds the average person carries an extra 4-8lbs of body weight in stool because they are not eliminating regularly (at least once a day)
be sure to take in foods that are antioxidants.. if you notice you feel sluggish and tired even though youve gotten plenty of sleep (8-10hrs) then chances are youre not gettin the antioxidants you need

some ex of antioxidant drinks:
apple juice
cider
tomato juice
green tea, black tea, plain tea
red wine
and beer.. yuck haha

dried fruit has high levels of antioxidants

some ex of high fiber foods:
whole wheat bread, bagels, pasta
muffins, granola, brown rice
brocolli,corn, beans,carrots,peas

hope i helped a little.. your biggest things right now is needing to figure out your current caloric intake and what it needs to be, its best to track your calories so you know what youre taking in.. taking in too little can also have a reverse effect on your body causing it to go into to starvation mode, thus causing your metabolism to plummet and your body to store fat. and remember 6 or 7 small meals a day and try not to eat after 8 if you go to bed at 10.. there should be a 2 - 2.5 hr window from your last meal and bed time

Does cardio make you loose fat?

No. Diet makes you lose fat.

Everyone who answered so far is wrong and just promoting a common misconception. That's seven wrong answers in a row which shows how common this misunderstanding is. Here's the truth of it.

If you eat too much food, too many calories, you can run all day and never lose an ounce of fat. You can only lose fat if your diet allows it. That's why "cardio" is not the key to fat loss and does not MAKE you lose fat. It only HELPS you lose fat. For a better understanding, check out these fat facts.

• If you consume fewer calories than you burn, you have to lose fat eventually. There are no exceptions to this fact.

• A pound of fat will yield about 3500 calories (Kcal) of energy.

• Your body will burn hundreds of calories even if you are in a coma. That's your BMR. Go here to find out what it is --> http://www.calculator.net/bmr-calculator...

• An average person must run or walk about 5 miles (8 km) every day to burn one pound of fat per week AND THEIR DIET MUST ALLOW IT.

• An average person must run or walk about 350 miles (563 km) to burn 10 pounds AND THEIR DIET MUST ALLOW IT.

• An average person who consumes 500 calories per day less than they burn will lose about a pound a week with no extra time or physical effort required.

• A average person dieting with a 500 calorie/day deficit will burn 10 pounds of fat in 10 weeks. The same person running 5Km (3 miles) per day with a Zero calorie/day deficit will burn 10 pounds in 16 weeks.

•Running only burns slightly more calories than walking as long as the distance remains the same.

• It does not matter if a person runs or walks a given distance…they will burn about the same number of calories. Although running burns slightly more than walking, the distance is far more significant than the speed over which it is traveled.

• It is not necessary to do "cardio" to burn fat. "Cardio" is aerobic exercise which elevates the heart rate to 80% of max and sustains it for the purpose of cardio-vascular fitness. You can burn fat in your sleep.

• Most of the calories you consume will be spent just keeping your body temperature at 98.6F.

• It doesn’t matter how hard or how long you exercise, you will not lose any fat if you eat too much. You can always eat more calories than you can burn. When it comes to burning fat, diet always trumps exercise.

Read my answer about why exercise is not the key to fat loss

Cold Or Hotshowers best for Muscle Building?

Building muscle is about lifting heavy and eating more. Neither style of shower will help with building muscle.

Hot showers can sometimes increase inflammation, making workout soreness last longer. This might indirectly slow your gains if it increases your recovery needlessly.

Cold shower/ice baths can soothe inflammation. This might make you more comfortable for a while, but inflammation is a natural process and is part of recovery - it has a biological purpose and you will do best to avoid interfering with natural processes as much as possible. And cold showers suck.

Take comfortable showers, and spend your time focusing on what you do in the weight room and at the dinner table to get the most out of your muscle building.

Loose weight fast?

Physical exercise is important for maintaining physical fitness and can contribute positively to maintaining a healthy weight, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system.

Just because you're getting healthy doesn't mean you can't snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on).

Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Generally, you want to - with a combination of calorie reduction and increased activity - reduce and burn a certain number of calories a day, causing a net loss of calories so your body is forced to use its own stores of fat. Articles for weight loss tips

Protein to build lean muscle?

For any normal healthy adult with no special dietary considerations, protein supplements are a bad idea. Here’s why.

The idea that protein supplements will help build muscle (“bulk up”) is myth kept alive by faddists and supplement sellers. The body provides the protein required for building muscle by making it on demand, when it needs it. All you have to do is eat a balanced diet (including meat, eggs, and milk if possible) and you will get the essential amino acids (protein building blocks) the body needs to build muscle. Taking a protein supplement in addition to a balanced diet will only cost money, add unneeded calories to your diet, be mostly wasted through excretion, and not do as much to suppress your appetite as a nutritious snack.

When working out to build muscle, you must break down muscle tissue which will be replaced later to create a stronger muscle. The replacement takes place over the 2-4 day recovery period which follows the workout. That is when the new muscle tissue is added and the protein is needed. Because the body does not store excess protein as it does fats, drinking a protein shake or taking supplements before or after a workout makes no sense because that is NOT when your body needs it. And, that is just one more reason why dumping protein into your system at one time makes no sense. The best way to get your RDA of protein is through a normal, balanced diet of nutritious foods, not supplements.

The average person only needs about 60-80 grams of protein per day. That's about the amount of protein available from two or three chicken breasts. You will easily get that amount of protein from a nutritious and balanced diet. And, when you're eating real food, you'll also get the benefit of other nutrients and a digestive process which will help curb your appetite for a longer period of time.

Protein supplements have become a staple of the fitness craze for the past 20-30 years. The supplement industry is huge, powerful, and influential. Supplements are poorly regulated in the US and do not have to meet the stringent standards of read food and drug products set forth by the FDA. And, there are so many scam supplements on the market, the FTC can't keep up with them. Supplement makers don't have to tell you what's in their product or how much or what the quality is. In the past decade many protein supplement producers have been suspect for buying protein from off-shore bulk producers which have contained a variety of toxins including heavy metals, pesticides, etc. For these and other reasons, supplements in general are best avoided. The only supplement you should take is a high quality daily vitamin/mineral pill unless recommended by your health care professional.

Google “protein supplement” and you’ll see a wide variety of commercial products all trying to keep the myth alive with a lot of expensive advertising and silly names like “Muscle Max” or “Mega Muscle”. These products combined with public ignorance, vanity, and the desire for an easy way to look great provide a major source of revenue for a powerful and poorly regulated supplement industry. But Google “protein supplement myth” and you’ll see websites telling you what a bad idea protein supplements are. But, because supplement makers are clever and know this, you’ll also find propaganda supporting protein supplements under “protein myths”. So, how do you know who to believe?

If you want the truth about protein supplements, forget all the junk info on the internet and people who have something to gain and go to the people who have nothing to gain and know the most…the NIH. The National Institute for Health is the US government’s best effort to promote good information for your health.