How does one lose 30% BF and how long does it take?

kassiebby1124

Well, I know how one loses BF in general. That is from eating at a deficit (Preferably clean) and lifting. But I guess my general question is, losing 30% bf a realistic and achievable goal? I'm kind of guesstimating my current BF. The last time I checked, I was at 47. My overall goal is to be 18%.

I lift 3 times a week and I'm going to start doing my cardio on my off days when my ankle heals. I sprained it pretty badly and I have to get an MRI. I'm not new to lifting, I've done it for a while. However, up until now, it's been inconsistent. I've been lifting consistently for about a month now.

People as my why 18% is my ideal and my reasoning is that I like the physique. I want to be a personal trainer and that is just what I prefer.

I'm hovering around in the 190s, weight wise, but I don't really care about weight, just more the bf percentage. I know slow and steady wins the race and it takes about 3 months to see physical results, but I guess I want a general time frame, despite that everyone is different. So for those of you who have lost significant amounts body fat, what did you do and how long did it take?

Thanks!

kassiebby1124

Bump.

lucyhemming31

I hope you don't mind...I thought I would post a non-reply as I would also be interested to see what responses you get...I wonder the same thing myself am will be starting stronglifts 5x5 soon enough

Mommylicous

In for answers, as well. I've been lifting for a few months now, and eating at a deficit.. but I've only managed to lose about 2% It feels like it's taking forever.

kassiebby1124

I guess we shall wait and see

toutmonpossible

I haven't had to lose significant amounts of body fat, but since you have received few answers, it's achieved by a combination of diet (often low-carb, high protein), strength training and cardio. High Intensity Interval Training (HIIT) is currently thought to be very effective for fat burning. I think you should be concerned both about your weight as well as your body fat. Weight puts stress on your body.

kassiebby1124

I haven't had to lose significant amounts of body fat, but since you have received few answers, it's achieved by a combination of diet (often low-carb, high protein), strength training and cardio. High Intensity Interval Training (HIIT) is currently thought to be very effective for fat burning. I think you should be concerned both about your weight as well as your body fat. Weight puts stress on your body.

I was told that HIIT is most effective after lifting? Is that true?

55in13

I asked almost the same question recently and got a detailed answer that included a spreadsheet:
http://www.myfitnesspal.com/topics/show/1020368-what-sort-of-rate-of-bf-lowering-can-be-expected

You should be able to access his spreadsheet, save it locally and change my numbers to yours and have it map it out for you.

The short answer is that weight loss is usually 70% - 80% fat when you are overweight, so you can calculate how it affects the overall percentage as you lose weight. It is going away faster than lean mass.

55in13

I haven't had to lose significant amounts of body fat, but since you have received few answers, it's achieved by a combination of diet (often low-carb, high protein), strength training and cardio. High Intensity Interval Training (HIIT) is currently thought to be very effective for fat burning. I think you should be concerned both about your weight as well as your body fat. Weight puts stress on your body.

I was told that HIIT is most effective after lifting? Is that true?

I think it is the other way around; HIIT is more effective than just lifting. HIIT can be lifting, BTW. HIIT is extremely difficult to truly do.

yarwell

Depends how fast you lose weight and what % of that is fat.

At a typical value 70% of loss is fat and 2 lbs/week it would take 15 weeks to go from 48 to 44% fat.

If you retained your current fat free mass you have about 70 lbs to lose so we're talking up to 18 months at 1 lb/week.

kassiebby1124

The spread sheet confuses me a little..

yarwell

The spread sheet confuses me a little..

math isn't everybodies thing.

Take home message - It's going to take a long time