lowering body fat percentage

iwantniceabs

I'm stuck! I've been at 20% bf for far too long now - I recently added 2 days of crossfit to my already active routine of boxing 3 days and working (massage therapy) several full days a week. I started eating cleaner, and have added running, but within the last 6 weeks, have seen zero changes to my weight or bf - suggestions??

GrouchySprout

Cut down on the cardio and start strength training.

husseycd

I'm at the same BF as you and also haven't seen any changes for several months. Although I do some weight training in the form of my aerial practice, it's not *weight* training. Planning on adding some heavy weights a couple days a week to see if that does the trick.

paxbfl

Are you a model or female bodybuilder? If not, why do you want to go lower than 20% body fat? That's a VERY good number for women.

What you're looking for, I think, is definition. I really like the lifting suggestion. "Iwantniceabs" should lift and do some seriously challenging ab work. Eat plenty of protein to feed your muscles, and eat around your TDEE or slightly over to allow your muscles to grow - and eat back at least some of your exercise calories. You're building muscle so you should expect to gain weight slowly - and gain strength and definition. So don't panic if the scale moves upward a little - this is what you should expect.

Boxing and cross-fit have strength components to them also and will help with toning. 3-4 days a week is probably plenty - and make sure you're eating enough.

Check out these photos to think about that 20% number. I think 20% is great. Now concentrate on being a healthy, fit, strong, athletic, sexy 20% - not a skinny 20%. Does that make sense?

http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/