how to reduce body fat?

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  • KatieLouiseRyder
    KatieLouiseRyder Posts: 4
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    Am 19, 5.1 ft, 8.1 stone and i got weighed and measured in boots today and it come back i have a body fat of 35.5% and my body fat mass is 18.1kg.

    Could some one give me advice on what i can do to make it lower as i wouldnt class myself as fat also I know i have a little bit of fat round my stomach but nothing to bad?
  • Timorous_Beastie
    Timorous_Beastie Posts: 595 Member
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    KatieLouiseRyder wrote: »
    Am 19, 5.1 ft, 8.1 stone and i got weighed and measured in boots today and it come back i have a body fat of 35.5% and my body fat mass is 18.1kg.

    Could some one give me advice on what i can do to make it lower as i wouldnt class myself as fat also I know i have a little bit of fat round my stomach but nothing to bad?

    I'd say however you were measured is probably inaccurate.

    Here's a photo showing an estimate of what each BF% looks like. womens-body-fat-percentage.jpg

    But still, the advice is the same as above. Good nutrition, an appropriate calorie deficit, and regular exercise including strength training.
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited March 2015
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    Interval training at 80-90% max for the on intervals isn't useless, though
  • jemhh
    jemhh Posts: 14,261 Member
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    That image drives me a bit batty. I see it posted and have never seen who created it or how they verified the fat percentages.

    Here are some links to pictures of DEXA scanned women:
  • MKEgal
    MKEgal Posts: 3,250 Member
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    http://blog.myfitnesspal.com/the-basics-of-body-recomposition-how-to-lose-fat-gain-muscle-at-the-same-time/

    http://www.bodyrecomposition.com/

    This says that the "acceptable" range for body fat for women is 25-31%.
    So you're fine.
    "Fit" is 21-24%, "athletic" is 14-20%.
    This calculator takes into account your weight, height, and several measurements.
    http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

    But if you're doing cardio twice a week and weightlifting twice a week, you're probably at maintenance.
    More cardio (at least 30 min/day) would burn more calories / fat, and the weightlifting will retain muscle.
    Building muscle takes a long time & lots of effort.

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