Lose 10% Body Fat, 1 year

SToast

Is it possible to without killing myself? I'm willing to work hard but I can't spend all day, every day at the gym. I'd actually prefer to be able to work at home (budget wise). I do have a bowflex at home and am a pole enthusiast. I also can't spend a bunch of money on protein powder and things like that. I'm watching my macros as far as fat and sugar. I'm 5' 6" and (from online calculators) about 30% body fat. I'd like to get down to 20% (really like 18% but I'd count 20 a success!). I'm pretty close to looking like the 30% example in this picture.

DancingMoosie

Yes, its possible. Good luck!

Calliope610

http://community.myfitnesspal.com/en/group/10118-eat-train-progress

You may want to join this ^^^ group and post there. Lots of experience with body recomp in that group. Good luck.

Liftng4Lis

Calliope610 wrote: »

http://community.myfitnesspal.com/en/group/10118-eat-train-progress

You may want to join this ^^^ group and post there. Lots of experience with body recomp in that group. Good luck.

awesome link!

jim180155

It's possible with the right nutrition and strength training. Protein powder is not necessary, although a lot of people (like me) find it convenient to have a scoop or two daily to add to other proteins. And as a protein source it's relatively inexpensive.

Your Bowflex should be good enough for a progressive overload program. You might also want to add bodyweight exercises. Personally, I use a combination of bodyweight exercises and dumbbells. I try to keep in a relatively heavy range at 6 to 10 reps. (When I can get to 10 reps I increase the weight or go to the next bodyweight progression/variation.) I'm 60 years old and have some joint issues so I go higher on some exercises with the intent of strengthening problem joints. So far it seems to be working.

Take a look at this site: muscleforlife.com/

I read Mike Matthews' Bigger Leaner Stronger and found it to be good, comprehensive advice. I later found his website which has a lot of free materials, linked above. Note that he has a version of the book, Thinner Leaner Stronger, written for women. I just ordered a copy on Amazon that I'm going to give to my niece who has already lost 33 lbs since Halloween. Although she's been successfully been losing weight, I think she's headed toward eventual failure due to what I consider an extreme diet. I wasn't sure how to get her pointed in a more sensible direction without discouraging her. And then I thought of Matthews' book. Hopefully she'll read it.

On the site linked above you'll also find a bodyweight routine for those who don't want to go to a gym and don't have a lot of equipment at home. Another good site for bodyweight exercises: startbodyweight.com/

Good luck!

SToast

Calliope610 wrote: »

http://community.myfitnesspal.com/en/group/10118-eat-train-progress

You may want to join this ^^^ group and post there. Lots of experience with body recomp in that group. Good luck.

Thanks!!!

TavistockToad

It's definitely possible in a year if you're dedicated.

h7463

Yes, from 30 to 20 should be possible.
But don't fool yourself, there's going to be a lot of work involved. I got down from 25 to 15 within 6 months, but it was more coincidence that intention. I started lifting, and my body just shapeshifted. It was awesome.
HOWEVER, for a woman, it can be very difficult to maintain anything under 20%. At some point, the body just wants food, or it will punish you with prolonged recovery requirements, as well as other aches and pains. The model on your picture at 10-12% will likely only look that way for a short period of time, just for the photo session. Bodies like this cycle through bulking and cutting phases, to maintain, add, or shape muscles, and eventually shed the fat for competitions or photo sessions. It's their job, basically. The process is difficult, requires a lot of discipline, and many bounce back badly from this experience (excessive weight gain after long periods of food deprivation, dehydration....). It's a different lifestyle, and IMO not the healthiest one.
Be flexible on your deadline, listen to your body. I train at home (simple cable/home gym, dumbbells, kettlebells, barbell, pullup bar..), and I train hard. As supplements, I'm using a pre-workout, creatine, and protein powder. I have maintained about 17 % BF for over 1 year now, but I'm also sore from training most days of the week. I take occasional training breaks, eat more, and usually come back stronger, with a well recovered body.
I hope my experience helps a bit. Good luck with your goals and train safe!