Body Fat Plateau. Help!
fernadele313
Posts: 51 Member
I'm just hoping for some advice regarding dropping body fat and building muscle.
Since committing to working out and eating healthy I have lost over a stone and about 3% body fat.
I'm a 31 year old female, 5'7, 10 stone, 26 inch waist. All relatively healthy. But my body fat has pretty much stayed at around 24/25%
I workout 4/5 times a week, mainly HIIT and kettle bell routines. My daily calorie intake is around 1,300/1,400.
Any advice with how to drop body fat and build more muscle would be appreciated.
Since committing to working out and eating healthy I have lost over a stone and about 3% body fat.
I'm a 31 year old female, 5'7, 10 stone, 26 inch waist. All relatively healthy. But my body fat has pretty much stayed at around 24/25%
I workout 4/5 times a week, mainly HIIT and kettle bell routines. My daily calorie intake is around 1,300/1,400.
Any advice with how to drop body fat and build more muscle would be appreciated.
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Replies
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fernadele313 wrote: »I'm just hoping for some advice regarding dropping body fat and building muscle.
Since committing to working out and eating healthy I have lost over a stone and about 3% body fat.
I'm a 31 year old female, 5'7, 10 stone, 26 inch waist. All relatively healthy. But my body fat has pretty much stayed at around 24/25%
I workout 4/5 times a week, mainly HIIT and kettle bell routines. My daily calorie intake is around 1,300/1,400.
Any advice with how to drop body fat and build more muscle would be appreciated.
How are you measuring body fat?0 -
I'm measuring body fat using my Salter body composition scales0
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fernadele313 wrote: »I'm measuring body fat using my Salter body composition scales
Those scales are completely inaccurate. It would be better to compare pictures to see if you are losing fat, or take measurements. My guess, unless you have used too aggressive a deficit, likely anything over 1 pound a week, you have lost more muscle than you would like.
Building muscle while in a calorie deficit while not impossible, is very limited and very very slow. The goal while losing is to maximize muscle retention. I would suggest go with a small deficit, say half a pound a week goal, and do a heavy lifting program.
Are you eating back your exercise calories? If not you may have too aggressive a deficit.
You may want to figure out your TDEE including exercise and take your deficit off that using something like http://scoobysworkshop.com/calorie-calculator/0 -
rileysowner wrote: »fernadele313 wrote: »I'm measuring body fat using my Salter body composition scales
Those scales are completely inaccurate. It would be better to compare pictures to see if you are losing fat, or take measurements. My guess, unless you have used too aggressive a deficit, likely anything over 1 pound a week, you have lost more muscle than you would like.
Building muscle while in a calorie deficit while not impossible, is very limited and very very slow. The goal while losing is to maximize muscle retention. I would suggest go with a small deficit, say half a pound a week goal, and do a heavy lifting program.
Are you eating back your exercise calories? If not you may have too aggressive a deficit.
You may want to figure out your TDEE including exercise and take your deficit off that using something like http://scoobysworkshop.com/calorie-calculator/
This is the best advice you're gonna get here and it's completely accurate.
I dont know if you do it but HIIT is your best bet.0 -
rileysowner wrote: »fernadele313 wrote: »I'm measuring body fat using my Salter body composition scales
Those scales are completely inaccurate. It would be better to compare pictures to see if you are losing fat, or take measurements. My guess, unless you have used too aggressive a deficit, likely anything over 1 pound a week, you have lost more muscle than you would like.
Building muscle while in a calorie deficit while not impossible, is very limited and very very slow. The goal while losing is to maximize muscle retention. I would suggest go with a small deficit, say half a pound a week goal, and do a heavy lifting program.
Are you eating back your exercise calories? If not you may have too aggressive a deficit.
You may want to figure out your TDEE including exercise and take your deficit off that using something like http://scoobysworkshop.com/calorie-calculator/
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robs_ready wrote: »rileysowner wrote: »fernadele313 wrote: »I'm measuring body fat using my Salter body composition scales
Those scales are completely inaccurate. It would be better to compare pictures to see if you are losing fat, or take measurements. My guess, unless you have used too aggressive a deficit, likely anything over 1 pound a week, you have lost more muscle than you would like.
Building muscle while in a calorie deficit while not impossible, is very limited and very very slow. The goal while losing is to maximize muscle retention. I would suggest go with a small deficit, say half a pound a week goal, and do a heavy lifting program.
Are you eating back your exercise calories? If not you may have too aggressive a deficit.
You may want to figure out your TDEE including exercise and take your deficit off that using something like http://scoobysworkshop.com/calorie-calculator/
This is the best advice you're gonna get here and it's completely accurate.
I dont know if you do it but HIIT is your best bet.
HIIT is her best bet for changing body composition? How?
OP, as mentioned those scales are not accurate. Pick a less aggressive deficit, or even your maintenance calories and get on a heavy lifting program with a progressive overload. You're not doing any good to your body composition with low calories and tons of cardio.0 -
arditarose wrote: »robs_ready wrote: »rileysowner wrote: »fernadele313 wrote: »I'm measuring body fat using my Salter body composition scales
Those scales are completely inaccurate. It would be better to compare pictures to see if you are losing fat, or take measurements. My guess, unless you have used too aggressive a deficit, likely anything over 1 pound a week, you have lost more muscle than you would like.
Building muscle while in a calorie deficit while not impossible, is very limited and very very slow. The goal while losing is to maximize muscle retention. I would suggest go with a small deficit, say half a pound a week goal, and do a heavy lifting program.
Are you eating back your exercise calories? If not you may have too aggressive a deficit.
You may want to figure out your TDEE including exercise and take your deficit off that using something like http://scoobysworkshop.com/calorie-calculator/
This is the best advice you're gonna get here and it's completely accurate.
I dont know if you do it but HIIT is your best bet.
HIIT is her best bet for changing body composition? How?
OP, as mentioned those scales are not accurate. Pick a less aggressive deficit, or even your maintenance calories and get on a heavy lifting program with a progressive overload. You're not doing any good to your body composition with low calories and tons of cardio.
It's down to preference I guess, she wants to burn fat and retain muscle in a deficit and HIIT is a good way to achieve this.0 -
Thank you for replying. I've had a feeling I haven't been eating enough, especially post workout.
I don't feel I look 25% body fat around my mid section. I must carry it lower body!
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fernadele313 wrote: »Thank you for replying. I've had a feeling I haven't been eating enough, especially post workout.
I don't feel I look 25% body fat around my mid section. I must carry it lower body!
You really don't need to worry about weight loss if I'm being honest.0 -
Your body is absolutely gorgeous. Eat and lift in maintenance. You'll lose a little fat and gain a little muscle. Or focus on performance goals because to me your body is perfect.0
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arditarose wrote: »robs_ready wrote: »rileysowner wrote: »fernadele313 wrote: »I'm measuring body fat using my Salter body composition scales
Those scales are completely inaccurate. It would be better to compare pictures to see if you are losing fat, or take measurements. My guess, unless you have used too aggressive a deficit, likely anything over 1 pound a week, you have lost more muscle than you would like.
Building muscle while in a calorie deficit while not impossible, is very limited and very very slow. The goal while losing is to maximize muscle retention. I would suggest go with a small deficit, say half a pound a week goal, and do a heavy lifting program.
Are you eating back your exercise calories? If not you may have too aggressive a deficit.
You may want to figure out your TDEE including exercise and take your deficit off that using something like http://scoobysworkshop.com/calorie-calculator/
This is the best advice you're gonna get here and it's completely accurate.
I dont know if you do it but HIIT is your best bet.
HIIT is her best bet for changing body composition? How?
OP, as mentioned those scales are not accurate. Pick a less aggressive deficit, or even your maintenance calories and get on a heavy lifting program with a progressive overload. You're not doing any good to your body composition with low calories and tons of cardio.
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I do HIIT about 3 times a week. I'm joining gym soon and hoping strength training will help build muscle. Perhaps personal trainer can help look at my diet?0
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arditarose wrote: »Your body is absolutely gorgeous. Eat and lift in maintenance. You'll lose a little fat and gain a little muscle. Or focus on performance goals because to me your body is perfect.
This. Very Much this.
You look great. I would just do like they said Eat and lift in maintenance.0 -
arditarose wrote: »Your body is absolutely gorgeous. Eat and lift in maintenance. You'll lose a little fat and gain a little muscle. Or focus on performance goals because to me your body is perfect.
Thank you! It took a lot for me to post that and I've been putting off going to the gym for too long.
I think my body is telling me to eat more as I'm struggling with tiredness most days. Also I usually workout after my son has gone to sleep in the evening. Would it be more beneficial to switch it to the afternoon?0 -
robs_ready wrote: »fernadele313 wrote: »Thank you for replying. I've had a feeling I haven't been eating enough, especially post workout.
I don't feel I look 25% body fat around my mid section. I must carry it lower body!
You really don't need to worry about weight loss if I'm being honest.
But I am technically skinny fat, right?0 -
sunflowerhippi wrote: »arditarose wrote: »Your body is absolutely gorgeous. Eat and lift in maintenance. You'll lose a little fat and gain a little muscle. Or focus on performance goals because to me your body is perfect.
This. Very Much this.
You look great. I would just do like they said Eat and lift in maintenance.
Thank you. That's very kind. I am trying to just focus on how good I feel after working out, the rush of endorphins. I'm prone to depression and the effect on my mood is always my main motivation.
I guess it's easy to get caught up in the aesthetics though0 -
fernadele313 wrote: »robs_ready wrote: »fernadele313 wrote: »Thank you for replying. I've had a feeling I haven't been eating enough, especially post workout.
I don't feel I look 25% body fat around my mid section. I must carry it lower body!
You really don't need to worry about weight loss if I'm being honest.
But I am technically skinny fat, right?
You're absolutely perfect size, you should be proud of yourself
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Hi there, drink 3 litres of water per day and when you start strength training switch your diet to high protein and eat 5 small meals per day. And finally If you can find the time to go swimming 3 times per week that will also help along with your HIIT. Good luck.... ps you look wonderful !0
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fernadele313 wrote: »sunflowerhippi wrote: »arditarose wrote: »Your body is absolutely gorgeous. Eat and lift in maintenance. You'll lose a little fat and gain a little muscle. Or focus on performance goals because to me your body is perfect.
This. Very Much this.
You look great. I would just do like they said Eat and lift in maintenance.
Thank you. That's very kind. I am trying to just focus on how good I feel after working out, the rush of endorphins. I'm prone to depression and the effect on my mood is always my main motivation.
I guess it's easy to get caught up in the aesthetics though
Oh I understand that. I right now am up 3% body fat from what I was last time I was this weight prior to pregnancy. It seems you are comfortable weight wise so no reason to worry about the scale just go to the gym, enjoy your workout, and feel great after you are done.
I don't see skinny fat at all.0 -
Thank you.
I'm only managing 2 litres at the moment! I'll start increasing my water intake0 -
fernadele313 I think you're aboslutely goergeous and really fit, but if you want your lower body to also have more definition you can life more and lower your carb intake while also doing more cardio that will burn some of your body fat percentage and take more protein throughout that day to help you get what you want !
Marc Levetti
[edited by MFP Moderator]0 -
sunflowerhippi wrote: »fernadele313 wrote: »sunflowerhippi wrote: »arditarose wrote: »Your body is absolutely gorgeous. Eat and lift in maintenance. You'll lose a little fat and gain a little muscle. Or focus on performance goals because to me your body is perfect.
This. Very Much this.
You look great. I would just do like they said Eat and lift in maintenance.
Thank you. That's very kind. I am trying to just focus on how good I feel after working out, the rush of endorphins. I'm prone to depression and the effect on my mood is always my main motivation.
I guess it's easy to get caught up in the aesthetics though
Oh I understand that. I right now am up 3% body fat from what I was last time I was this weight prior to pregnancy. It seems you are comfortable weight wise so no reason to worry about the scale just go to the gym, enjoy your workout, and feel great after you are done.
I don't see skinny fat at all.
I think it might be worth taking those home scales with a pinch of salt. I've just read they can be off by 3%...?
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@haywood_m for what reasons do you recommend to drink 3L of water a day? I probably more or less do anyway but still, just curious to know why so much?0
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fernadele313 wrote: »robs_ready wrote: »fernadele313 wrote: »Thank you for replying. I've had a feeling I haven't been eating enough, especially post workout.
I don't feel I look 25% body fat around my mid section. I must carry it lower body!
You really don't need to worry about weight loss if I'm being honest.
But I am technically skinny fat, right?
You're not skinny fat, you can see that clearly in your photo. Body fat scales are absolutely trash and regularly cause problems like this, where people think they're not making progress (but they are), or where people think they are making progress (but they're not).
So in short, throw out your scale 0 -
fernadele313 wrote: »sunflowerhippi wrote: »fernadele313 wrote: »sunflowerhippi wrote: »arditarose wrote: »Your body is absolutely gorgeous. Eat and lift in maintenance. You'll lose a little fat and gain a little muscle. Or focus on performance goals because to me your body is perfect.
This. Very Much this.
You look great. I would just do like they said Eat and lift in maintenance.
Thank you. That's very kind. I am trying to just focus on how good I feel after working out, the rush of endorphins. I'm prone to depression and the effect on my mood is always my main motivation.
I guess it's easy to get caught up in the aesthetics though
Oh I understand that. I right now am up 3% body fat from what I was last time I was this weight prior to pregnancy. It seems you are comfortable weight wise so no reason to worry about the scale just go to the gym, enjoy your workout, and feel great after you are done.
I don't see skinny fat at all.
I think it might be worth taking those home scales with a pinch of salt. I've just read they can be off by 3%...?
Oh nah in my case it is calipers and various other messurement methods. All the same method I used before. I just had a pregnancy and couldn't lift in the 18 month gap in pictures. lol so being up fat and yet being the same weight is completely realistic.0 -
fernadele313 wrote: »robs_ready wrote: »fernadele313 wrote: »Thank you for replying. I've had a feeling I haven't been eating enough, especially post workout.
I don't feel I look 25% body fat around my mid section. I must carry it lower body!
You really don't need to worry about weight loss if I'm being honest.
But I am technically skinny fat, right?
You're not skinny fat, you can see that clearly in your photo. Body fat scales are absolutely trash and regularly cause problems like this, where people think they're not making progress (but they are), or where people think they are making progress (but they're not).
So in short, throw out your scale
I might just have to! I think it's less demoralising to just go by how my clothes fit!0 -
sunflowerhippi wrote: »fernadele313 wrote: »sunflowerhippi wrote: »fernadele313 wrote: »sunflowerhippi wrote: »arditarose wrote: »Your body is absolutely gorgeous. Eat and lift in maintenance. You'll lose a little fat and gain a little muscle. Or focus on performance goals because to me your body is perfect.
This. Very Much this.
You look great. I would just do like they said Eat and lift in maintenance.
Thank you. That's very kind. I am trying to just focus on how good I feel after working out, the rush of endorphins. I'm prone to depression and the effect on my mood is always my main motivation.
I guess it's easy to get caught up in the aesthetics though
Oh I understand that. I right now am up 3% body fat from what I was last time I was this weight prior to pregnancy. It seems you are comfortable weight wise so no reason to worry about the scale just go to the gym, enjoy your workout, and feel great after you are done.
I don't see skinny fat at all.
I think it might be worth taking those home scales with a pinch of salt. I've just read they can be off by 3%...?
Oh nah in my case it is calipers and various other messurement methods. All the same method I used before. I just had a pregnancy and couldn't lift in the 18 month gap in pictures. lol so being up fat and yet being the same weight is completely realistic.sunflowerhippi wrote: »fernadele313 wrote: »sunflowerhippi wrote: »fernadele313 wrote: »sunflowerhippi wrote: »arditarose wrote: »Your body is absolutely gorgeous. Eat and lift in maintenance. You'll lose a little fat and gain a little muscle. Or focus on performance goals because to me your body is perfect.
This. Very Much this.
You look great. I would just do like they said Eat and lift in maintenance.
Thank you. That's very kind. I am trying to just focus on how good I feel after working out, the rush of endorphins. I'm prone to depression and the effect on my mood is always my main motivation.
I guess it's easy to get caught up in the aesthetics though
Oh I understand that. I right now am up 3% body fat from what I was last time I was this weight prior to pregnancy. It seems you are comfortable weight wise so no reason to worry about the scale just go to the gym, enjoy your workout, and feel great after you are done.
I don't see skinny fat at all.
I think it might be worth taking those home scales with a pinch of salt. I've just read they can be off by 3%...?
Oh nah in my case it is calipers and various other messurement methods. All the same method I used before. I just had a pregnancy and couldn't lift in the 18 month gap in pictures. lol so being up fat and yet being the same weight is completely realistic.
Well judging by your profile pic you carry it well. Good waist to hip ratio!0 -
fernadele313 wrote: »arditarose wrote: »Your body is absolutely gorgeous. Eat and lift in maintenance. You'll lose a little fat and gain a little muscle. Or focus on performance goals because to me your body is perfect.
Thank you! It took a lot for me to post that and I've been putting off going to the gym for too long.
I think my body is telling me to eat more as I'm struggling with tiredness most days. Also I usually workout after my son has gone to sleep in the evening. Would it be more beneficial to switch it to the afternoon?
It would be more beneficial for you to eat.0 -
Good grief your body is perfect! You absolutely are not skinny fat. You are slender and toned with curves in the right places. I'd up your cals slowly if you're getting tired, and maybe lift heavy and eat at maintenance as suggested - it does wonders for body image and gradual body composition change (not that you need it!)0
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Don't fixate so much on numbers. Do you like the way you look? If so, keep doing what you're doing. If not, read some of the many posts on this forum to specifically address what you believe to be your problem areas. What does it mean to you to be 25% body fat? It is a perfectly healthy level of body fat. Is it competition level? No. Does it look attractive on most women? Yes. Do I think you are 25% body fat? I could believe it. In fact, I think it could be higher than 25% based on the one photo you posted. Do I think your physique looks attractive? Of course. Make of the number what you want, but ultimately you want to like the way you look in a mirror, no?0
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