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Nutrition & Dieting/Shedding body percentage fat.


Dear Richard,
Hi my name is Luis and I am an 18 year old (near 19) college freshman who has approximately 21% body fat, am 6 feet tall, and weight 200 pounds. As a college student, I really have limited amount of food that I have available to eat (out of those choices, lost of temptation with fried foods) and with so much school work, I am sitting down most of the day. I go to the gym at a minimum of 3 times a week and work out along with heart rate target cardiac exercises.
My questions are, how can I shed my body fat down to where I have my 6 packs showing and what percentage of body fat would that approximately be? What exercises do you recommend to do in order to lose body fat? Also, the most important thing, what recommendations do you have on maintaining that body fat percentage after I get there?


You're not going to see your 6-pack until your body fat is in the single digits.

There's no magic bullet for just shedding fat. You need to lift weights to build muscle, do cardio to burn calories, eat healthy foods, and most importantly take in fewer calories every day than you burn.

See my web site for specific diet and exercise plans.

Richard Rost  

Nutrition & Dieting

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Richard Rost


I am happy to answer any questions from those who are overweight and want to learn how to lose weight through proper diet and exercise. I spent a year of my life studying weight loss and brought myself from 340 pounds down to a healthy 185 pounds the RIGHT way: no fad diets, pills, or crazy machines - just healthy eating and some moderate exercise. I'm happy to share my knowledge with you. I also have my own web site at


My knowledge is all practical, life experience. I spent over a year reading dozens of books, online literature, magazines, and lots of other sources. I've studied nutrition, weight-lifting, bodybuilding, exercise science, and many other fitness-related fields.

I have no formal education in fitness or nutrition. But, then again, I am a computer programmer and trainer with no formal education in my field either. I'm completely self-taught in everything I do. However, I can give you plenty of tips and pointers on how to safely lose weight.

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