Reduce BFP help

Phoebeg1723

Hello all.

I'm about halfway through my weightless journey and almost at the 4st lost mark. I have found that my BFP isn't reducing though and was looking for advice on how I might go about this.

Thanks in advance

jgnatca

Body Fat Percentage? How are you measuring that? They are typically less accurate than the scale.

Are you "skinny fat"?

Do you feel flabby even as you have lost weight?

Then you might value adding a weight training routine a few times a week.

Make sure you are eating a minimum protein daily.

sijomial

Well done on losing 4 stone.

Would be very, very surprising if you lost lean mass and fat mass in exactly the same proportion.

My guess would be that you are using an inaccurate form of bodyfat estimation - BIA scales perhaps?

Phoebeg1723

My body fat percentage is somewhere between 30 and 40 percent.

I'm unsure as to how to alter my diet and exercise in order to help reduce this, tone up and build muscle instead.

AsISmile

That sounds really high for someone close to their goal.
How are you measuring bodyfat? Most methods are very inaccurate.

To "tone up" and build muscle there is one very easy answer, lift heavy.
Follow a structured progressive overload beginner program like:
- Stronglifts 5x5
- Starting strength
- Strong curves
- New rules of lifting
- ICF 5x5

They tell you all the whats and hows you need to know.

EvgeniZyntx

It is very very unlikely to lose 4 stone (25 kg) and maintain the same body fat percent*. In general, weight loss without training results in 80-85% fat loss - for every kg one loses 800 to 850 g of that are fat.

So for someone losing 25 kg and starting at about 40% will likely be close to 33-35% after that. THat's a pretty nice improvement already. It might not be that visible to you because the change is slow, but it occurred. Congrats!

Follow what @AsISmile mentions to keep LMB during loss and further improve bf% while you continue to lose.

*excluding rare metabolic diseases.

Phoebeg1723

That's all great Like I say my bfp was around 44% when I first started and is now probably mid 30s but I'm trying to find advice as to whether there is anything specific I should be doing to reduce it as I continue to lose, as I have another 3 or 4 stone to go until I reach my goal. Thanks

rybo

You need to strength train as you continue to lose weight. Add in whatever cardio u like, but it's not required. I suggest an occasional "metcon" type of workout or a circuit strength routine thrown in at the least.

Phoebeg1723

I have my cardio down. I do spinning. What strength training would you recommend to an absolute beginner?

jemhh

Continue to eat in a caloric deficit. 3-4 stone would be 42-56 pounds. Your body fat percentage will reduce greatly with that loss.

I agree with adding strength training. Here are several programs to look into:

Strength training programs
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Stronglifts - http://stronglifts.com/
* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

Phoebeg1723

Thanks so much Jemhh. I'll have a look later after I've based out this hell of an essay I have due tomorrow lol