A little help about BF% for my holiday :)

Scottmufcrvp1

Hi everyone, so I’m going to Florida in 2 months time and I’m hoping to lower my BF % a little for the holiday, I would guess I’m around 20% right now, you can notice it more in my lower belly, do you think it’s possible to lower nun BF % in 2 months time so that most of the lower belly fat is gone?

Oh and I’m 158 lbs and work out 3 times per week.

dsouldiva

It's completely possible to lower your body fat in 2 months, you'll just need to restrict your calories to lose weight - the app will tell you the right amount for a healthy weight loss. You can't spot reduce fat though, so it will come off of everywhere - if you're lucky like me it tends to come off my belly first.

Try to eat protein-rich foods after your workout to help build muscle. Minimise your processed food, salt and sugar intake and drink lots of water - at least 2 litres a day - extra if you're working out.

You don't say what your workouts are - if you're doing weights add in a couple of 20 minute HIIT (High Intensity Interval Training) sessions per week - you can tag them on to your workouts or do them separately.

TavistockToad

Are you following a progressive lifting programme?

paulduddy54

So long as you are training, your nutrition is in check and you are in a calorie deficit then you will have no problem shredding some BF in 2 months. Remember the more aggressive you are with your deficit the quicker you will see results BUT the harder it will be to maintain and the more likely to yoyo back up to a heavier weight. With the time frame you have I would advise starting with a small deficit of say 200Kcal and slowly decrease every 2 weeks or so... It will be far more manageable and enjoyable, good luck!

Scottmufcrvp1

Thanks for all the replies guys, and I am hitting most of my macros, sometimes going over fat a little though, and currently eating at a 300 calories deficit, and my workouts are 3 full body 30 minute workouts per week, that involve bicep curls, triceps lifts, press ups, squats, lunges and planks

paulduddy54

Another tip to maintain muscle mass is focus on heavy compound movements. It's easy to fall into the mindset of "oh i'll drop the weight and up the reps" when cutting but if you don't continue to push the same weights like when in a surplus you will lose muscle!