Cutting body fat!

luceegj

Ok so I have been lifting weights for a good 6 month and worked my lil *kitten* off but the thing is! I just have stuborn fat let that isnt budging! Has anyone got any adivce to cutting for a GIRL! I have found loads on guys but they are very focased of male cutting!

Help Please!

drop_it_like_a_squat

You WILL lose it if you are consistent with lifting and keep on eating at a decent deficit.

luceegj

You WILL lose it if you are consistent with lifting and keep on eating at a decent deficit.

I'm being impatient arnt I? Ha

dianamatienzo

Omar Isuf has multiple channels on youtube, one being for women

Wilhellmina

You WILL lose it if you are consistent with lifting and keep on eating at a decent deficit.

I'm being impatient arnt I? Ha

Yes But I guess we all are

LindseySprake

Bumping for later.

This is the channel:

http://www.youtube.com/user/sexychefbuff

Not watched any of the vids yet, but will review tonight.

langurmonkey

I don't think the concept is that different between men and women. Lift heavy and eat a lot of protein is probably the best bet judging from what you posted. I personally like running and that has helped - a lot of body builders do plenty of cardio when they are trying to lose fat.

luceegj

I don't think the concept is that different between men and women. Lift heavy and eat a lot of protein is probably the best bet judging from what you posted. I personally like running and that has helped - a lot of body builders do plenty of cardio when they are trying to lose fat.

Try being a women! Ha! Na loads of artics are v aimed at men!

Unknown

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luceegj

Ok so I have been lifting weights for a good 6 month and worked my lil *kitten* off but the thing is! I just have stuborn fat let that isnt budging! Has anyone got any adivce to cutting for a GIRL! I have found loads on guys but they are very focased of male cutting!

Help Please!

doesn't body fat has more to do with diet

As all heavy lifters would tell you abs are made in the kitchen but maintained in the gym! And stomach fat is the hardest to loose! What I'm saying is I have no problem building muscle its getting rid of exces fat!

drefaw

Diet,diet,diet ...................And maybe add 20 min of HII cardio in AFTER your lifting sessions ......or a 60 min walk in the evening ....

Topsking2010

Diet,diet,diet ...................And maybe add 20 min of HII cardio in AFTER your lifting sessions ......or a 60 min walk in the evening ....

This

RebekahR84

Diet,diet,diet ...................And maybe add 20 min of HII cardio in AFTER your lifting sessions ......or a 60 min walk in the evening ....

I've heard this before. Why AFTER the lifting sessions? Just curious.

Unknown

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luceegj

Well I would say I am on the right track and just need to a patient! Thanks peoples!

55in13

If you want to lose fat, the only way to do it without losing muscle is lifting.

This is not true. It is certainly not supported by scientific studies. When you lose weight, you always lose some LBM along with the fat. As long as your deficit is small enough that your fat stores can meet it by releasing a max of 31.4 calories per pound of fat per day, you will lose primarily fat. Obese people in studies doing no exercise lose over 80% fat. Exercise increased the rate of loss (by increasing the deficit) but did not increase LBM retention.

alliebeth88

I've found that I was stalled lifting 3x/week with little cardio. I switched it up to going hard with the lifting 2x/week, then a "light" lifting day in between + cardio for 30mins-1 hour (whatever I felt like) and the lbs have started coming off again.

Now my schedule looks like this:
Monday/Friday: squats 5x5 , bench 5x5, deadlifts 3x5
Tues/Thurs: off
Weds: OHP 5x5, 30+ cardio, accessory machines like lat pulldown/leg press, etc.
Sat/Sun: either off or light cardio/stretching

scottaworley

Diet,diet,diet ...................And maybe add 20 min of HII cardio in AFTER your lifting sessions ......or a 60 min walk in the evening ....

I've heard this before. Why AFTER the lifting sessions? Just curious.

I've not heard of this before, but probably some perceived synergy with "afterburn". Someone correct me if I'm wrong.

luceegj

I eat 1200- 1500 cals a day! (Don't start all the not enough crap please) Depending on workout! Eat clean as I can with 130 g protein!

Mondays - Running
Tuesday -Wednesday: Full body with 30 min cardio
Thursday Legs
Friday Arms
Saturday - Abs
Sunday Glutes

(Changed week to week but thats rough!)

EDollah

If you want to lose fat, the only way to do it without losing muscle is lifting.

This is not true. It is certainly not supported by scientific studies. When you lose weight, you always lose some LBM along with the fat. As long as your deficit is small enough that your fat stores can meet it by releasing a max of 31.4 calories per pound of fat per day, you will lose primarily fat. Obese people in studies doing no exercise lose over 80% fat. Exercise increased the rate of loss (by increasing the deficit) but did not increase LBM retention.

I'm not going to take the time to look it up, but I have seen studies that compared two groups at the same caloric deficit. One did weight training, the other did not. The group doing weight training maintained more lean mass.

brandyme

Ok so I have been lifting weights for a good 6 month and worked my lil *kitten* off but the thing is! I just have stuborn fat let that isnt budging! Has anyone got any adivce to cutting for a GIRL! I have found loads on guys but they are very focased of male cutting!

Help Please!

doesn't body fat has more to do with diet

As all heavy lifters would tell you abs are made in the kitchen but maintained in the gym! And stomach fat is the hardest to loose! What I'm saying is I have no problem building muscle its getting rid of exces fat!

I disagree just a little here. A flat stomach is made in the kitchen. Abs are made in the gym. You can do all the lifting you want, that will not (by itself) remove the excess fat. I would be more concerned with cardio and diet if I were you. Don't get me wrong. I do believe you need to maintain or even build the muscle mass but for cutting fat, I don't think the recipe changes, cardio + diet = fat loss.

agggie550

Diet,diet,diet ...................And maybe add 20 min of HII cardio in AFTER your lifting sessions ......or a 60 min walk in the evening ....

I've heard this before. Why AFTER the lifting sessions? Just curious.

Its broScience, if you do cardio before you lift, you aren't putting enough effort into your lifting, so go all out lifting, then give it that last bit in your cardio, and for me personally, cardio after lifting is a lot easier because my muscles are nice and loose, then trying to start my workout with cardio.

55in13

I do believe you need to maintain or even build the muscle mass but for cutting fat, I don't think the recipe changes, cardio + diet = fat loss.

It appears you are in good company with that opinion:
http://www.dukehealth.org/health_library/news/aerobic-exercise-trumps-resistance-training-for-weight-and-fat-loss

Aerobic training is the best mode of exercise for burning fat, according to Duke researchers who compared aerobic training, resistance training, and a combination of the two.

The study, which appears Dec. 15, 2012, in the Journal of Applied Physiology, is the largest randomized trial to analyze changes in body composition from the three modes of exercise in overweight or obese adults without diabetes.

Aerobic exercise – including walking, running, and swimming – has been proven to be an effective way to lose weight. However, recent guidelines have suggested that resistance training, which includes weight lifting to build and maintain muscle mass, may also help with weight loss by increasing a person's resting metabolic rate. Research has demonstrated health benefits for resistance training, such as improving glucose control, but studies on the effects of resistance training on fat mass have been inconclusive.

ETA - Note that in this study they did not have any participants just diet without exercise.
Also note what I bolded at the end of the excerpt. I will take the conclusions of Duke researchers over the previous poster who said he once read some studies but can't be bothered to look them up.

erickirb

Eat at TDEE -10%, lift heavy, get adequate protein intake. No cardio required, but if you want to do it you will have have a higher TDEE.

ndj1979

Ok even if i am a man i wanna reply to this, if that's your real picture, then i don't really see the problem
You don't really seem like you have a lot of BF% (my guess would be less then 20)

And if you do wanna loose BF, on wich areas?

For example if you need to loose it on lower legs i would recommend doing more cardio like cycling.

Weight lifing and such does also burn fat, but cardio does it faster, only problem when doing ONLY cardio is that you loose muscle as well, so just mix it up, do 2 times a week cardio for about 60-90 minuts and end with a bit of strenght training and other days do other way around, seems for me to be working good right now (lost 13% in 4 months)

cardio spot reduces fat from legs, really????

drefaw

Diet,diet,diet ...................And maybe add 20 min of HII cardio in AFTER your lifting sessions ......or a 60 min walk in the evening ....

I've heard this before. Why AFTER the lifting sessions? Just curious.

Its broScience, if you do cardio before you lift, you aren't putting enough effort into your lifting, so go all out lifting, then give it that last bit in your cardio, and for me personally, cardio after lifting is a lot easier because my muscles are nice and loose, then trying to start my workout with cardio.

How is this Broscience??? It is as simple as you put it. It's not BS. Put your high energy and effort into your lifts, then finish off with cardio. It also seems to help with DOMS as well ......

And EPOC is NOT BS either, it IS a fact ......

wmstormvet

I am going to check some of this out too. I need this!! Good luck!!

SanteMulberry

Diet,diet,diet ...................And maybe add 20 min of HII cardio in AFTER your lifting sessions ......or a 60 min walk in the evening ....

^^^THIS^^^ Additionally, a 40-minute walk, three times a week, will raise adiponectin (fat-burning hormone) by 260%, without raising cortisol (a fat storage hormone).

lady_in_weighting

Eat at TDEE -10%, lift heavy, get adequate protein intake. No cardio required, but if you want to do it you will have have a higher TDEE.

^^^^^

THIS!!! im living proof

RGv2

Ok even if i am a man i wanna reply to this, if that's your real picture, then i don't really see the problem
You don't really seem like you have a lot of BF% (my guess would be less then 20)

And if you do wanna loose BF, on wich areas?

For example if you need to loose it on lower legs i would recommend doing more cardio like cycling.

Weight lifing and such does also burn fat, but cardio does it faster, only problem when doing ONLY cardio is that you loose muscle as well, so just mix it up, do 2 times a week cardio for about 60-90 minuts and end with a bit of strenght training and other days do other way around, seems for me to be working good right now (lost 13% in 4 months)

cardio spot reduces fat from legs, really????

That is 100% what I was thinking from reading that too.

BeachIron

As others have said, train hard and eat at a deficit. The patience part is the real kicker though.