Lowering your body fat %

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  • FP4HSharon
    FP4HSharon Posts: 664 Member
    Eat at a caloric deficit to lose weight. Lift weights to ensure that all that weight lost is fat and not muscle. Then it is simple math.

    123 lbs at 32% BF = 39.4 lbs of fat and 83.6 lbs LBM. If you want to drop your BF% to 30%, you will need to lose 3.6 lbs of fat while maintaining your LBM at 83.6 lbs. 25% BF = 14.5 lbs of fat loss. But your weight will be down to 111.5 lbs. not sure if that is too low or not.

    If you don't strength train while cutting, you may lose fat and muscle and that won't change your BF% much.

    i'm confused why does the weight have to be so low just to get the body fat down? I was told the same thing. I am 5.2 ft and 118 lbs and approx around 23% bf and i want to be around 20-21% max. i was told i would have to be 110 lbs to get that. I know someone who had lower body fat but was at a good weight, so i am confused as what to do and how to get my body fat lower b/c i really don't desire to be 110 lbs if i don't have to.

    Weight needs to be evaluated at whatever your body fat percentage is. You can do a rough estimate of weight at a future lower body fat percentage, but it's only an estimate. For example, when my body fat percentage is dropping, my weight continues to drop, but once I hit a certain body fat percentage, my weight goes up w/muscle. For example, when I was at 15% body fat, I weighed 118.5, but when I dropped to 14% I actually weighed 124. Once you get to a certain point on your weight, then the body fat percentage is a much better way to evaluate your progress.
  • lin7604
    lin7604 Posts: 2,951 Member
    wow so confusing to me... ugh,... i was doing mostly cardio before with the odd weight when i was doing programs like 30ds, rin30, etc... I was told by so many that like you have said, i needed to lift more or heavier.. So i got clx ( chalean extreme) some don't call this strength training/ lifting but to me it sure is as i am lifting heavier then i have ever in my life. I feel great and stronger then i have ever been but the body fat just isn't coming off like i thought it was going to or as fast as i thought. it's a 4 month program and i have 1.5 months left and i thought i would of seen better results then i have so far :( i am going to finish the program and then see where i am... I take pics every 30 days and i don't see much of a difference. I have managed to maintain my weight, which is great as i am at a healthy weight.. sure i could go a bit lower but i don't care.... I see more definition but still nothing to get excited over... My measurements have stayed the same and i find the little body fat tester you can buy i never get it in the same spot twice so i don't know if i really have lost body fat or not, but i would assume i should be able to see that in my pics... shouldn't i...
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    wow so confusing to me... ugh,... i was doing mostly cardio before with the odd weight when i was doing programs like 30ds, rin30, etc... I was told by so many that like you have said, i needed to lift more or heavier.. So i got clx ( chalean extreme) some don't call this strength training/ lifting but to me it sure is as i am lifting heavier then i have ever in my life. I feel great and stronger then i have ever been but the body fat just isn't coming off like i thought it was going to or as fast as i thought. it's a 4 month program and i have 1.5 months left and i thought i would of seen better results then i have so far :( i am going to finish the program and then see where i am... I take pics every 30 days and i don't see much of a difference. I have managed to maintain my weight, which is great as i am at a healthy weight.. sure i could go a bit lower but i don't care.... I see more definition but still nothing to get excited over... My measurements have stayed the same and i find the little body fat tester you can buy i never get it in the same spot twice so i don't know if i really have lost body fat or not, but i would assume i should be able to see that in my pics... shouldn't i...

    how much of a deficit are you eating at? do you weigh and measure everything? do you have cheat days?
  • lin7604
    lin7604 Posts: 2,951 Member
    i do weigh and measure and LOG everything! I don't do cheat days i have a small treat daily to keep myself in check, so it may just be a granola bar, or a cookie, or what ever, just something i can put in my snack listing. I am eating a 10 % deficit, sometimes 15% max. my tdee is around 1800 so i eat around 1600
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    i do weigh and measure and LOG everything! I don't do cheat days i have a small treat daily to keep myself in check, so it may just be a granola bar, or a cookie, or what ever, just something i can put in my snack listing. I am eating a 10 % deficit, sometimes 15% max. my tdee is around 1800 so i eat around 1600

    i dont know the chalen extreme workout (or how tall, how much you weigh), but 1800 cals seems fairly low if you are exercising regularly?
  • lin7604
    lin7604 Posts: 2,951 Member
    chalean is a beachbody program that has you lifting " as heavy as you can" 3 days a week, 1 hiit session a week and one endurance training a week. so it's 5 days a week total, 2 rest days. i am only 5.2 ft and 117-118 lbs. my tdee i figured out on scoobies website. i went in between lightly active and active. I really don't think i am completely active as i don't do any other form of exercise besides the program. I have maintained my weight since Jan, which is great i figured out how many cals i need to eat to do that but i still want to lower my body fat. i'm approx around 23% and want to be 20-21 %...

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