Body fat reduction

Car0lina82

Hi, I'm beginning my fitness journey and one of my goals is to lower my body fat percentage to 16% (currently it is at 19%). This week I've started working on my cardio. Do you have any other tips or recommendations that have worked for you?
Thanks!

candistyx

16% body fat isn't very safe for a woman

wildeone4

http://www.livestrong.com/article/412313-how-much-percentage-of-body-fat-should-a-woman-have/
that article says you need at least 10 to 13 percent fat as a woman! so no worries! Strength training rocks though! I love strength training! I have been doing ChaLEAN extreme!

ninerbuff

16% body fat isn't very safe for a woman

Untrue. Fitness competitors and female athletes are usually in the 10% to 15% BF category.

aippolito1

Definitely strength training is where it's at. Try kickboxing which incorporates strength and cardio, or bodyrock.tv exercises. It's solely body weight exercises but I've seen a couple girls on here get ripped just from doing those & regular cardio. Check out kaitlinj's pictures.

ninerbuff

Hi, I'm beginning my fitness journey and one of my goals is to lower my body fat percentage to 16% (currently it is at 19%). This week I've started working on my cardio. Do you have any other tips or recommendations that have worked for you?
Thanks!

Lift heavy, cycle your carbs (3 low carb days, 1 high carb day), stay consistent.

hyenagirl

Cardio is best used to burn fat when it's done more of a shock to the body, like you go 7 weeks bulking and building up muscle (no cardio) then 8 weeks leaning out. Figure and physique competitors report cardio burns fat when done first thing in the morning, before eating, no more than 30 minutes a day, else you lose muscle mass faster than fat, especially in women. Also "clean eating" really helps too. By clean eating I mean nothing overly processed, more natural foods.

Not sure how often you eat, but eating every 3-4 hours (6 mini meals a day) has helped me out get rid of body fat (keeps the metabolic fire hot) and build muscle at the same time. When you eat sugars like fruits, keep it to your first two meals in the day. Many people on here will cry that it's too low, but if you compete or want to get sponsors or a career as a fitness model, you need to have a low body fat percentage.

xraychick77

just gotta keep at it. make sure you are doing weights..heavy weights....because if you diet and reduce your calorie intake you risk losing your muscles...and make sure you intake enough protein...usually 80-100 gs a day to maintain your muscles

xraychick77

16% body fat isn't very safe for a woman

false...there is essential fat and in women its 8-12%. and i agree with other posters..there are fitness models who go very low in body fat percentage..i am myself actually shooting for 17%..and from there i'll see if i need to go lower. currently i'm around 21

candistyx

I was told under 19% fat for a woman and she risks anovulation.

Car0lina82

Thank you everyone, great information! I'm new here and I really appreciate all the help and feedback.

19gemmalouise91

any tips for me anyone? my BMI is currently around 29 and im only 20, so im in danger of becoming obese and therefor, ill. i cant afford to do that now i have a baby who relies on me, i really wona get in shape too as my confidence has hit rock bottom so i NEED to loose weight. one problem... i have my 3 meals a day but between them and after dinner im always hungry. i've baught low fat snacks so that i can snack but i'd much prefer to not eat between meals as i want to get my daughter into this healthy habit i would be a good role model does anyone have any tips on beating the hunger pangs? thanks x

crisanderson27

any tips for me anyone? my BMI is currently around 29 and im only 20, so im in danger of becoming obese and therefor, ill. i cant afford to do that now i have a baby who relies on me, i really wona get in shape too as my confidence has hit rock bottom so i NEED to loose weight. one problem... i have my 3 meals a day but between them and after dinner im always hungry. i've baught low fat snacks so that i can snack but i'd much prefer to not eat between meals as i want to get my daughter into this healthy habit i would be a good role model does anyone have any tips on beating the hunger pangs? thanks x

I was going to reply to the original post...but she got EXCELLENT information above.

Your comment is far more worrisome. First...eating is NOT BAD! Eating 5+ times a day is NOT BAD! WHAT you eat is far more critical than how often, or how much.

Also, the BMI is seriously flawed...body fat is the only true indicator of health when it comes to weight. My BMI in the picture on the right of my signature is 29. I'm not a body builder, and I'm CERTAINLY not borderline obese.

Make sure you're intaking plenty of protien, good fats, and even carbs if it works for you. Setup your caloric deficit on MFP, and stick to it. DO NOT...and I mean DO NOT...!!!!....be scared of food! Currently, my diet is like crap. I eat fast food nearly daily (I was eating clean for over 3mos prior to this). My schedule is all out of whack...and I'm still losing 2lbs a week plus, while gaining in strength. I'm not saying go eat whatever you want and you'll be fine, I'm saying that food is fuel for your body. What you're suggesting is only putting EXACTLY enough (or even slightly too little) fuel in your car to make a trip of a specific distance. Eventually you're going to end up on the side of the road wishing you'd just filled the tank.

The best thing you can do for your child, as a role model, is to teach her that food is not the enemy, a good self image is critical, and eating healthy (rather than eating less) is the key to maintaining a proper and healthy weight.

I hope that helps...!

crisanderson27

Definitely strength training is where it's at. Try kickboxing which incorporates strength and cardio, or bodyrock.tv exercises. It's solely body weight exercises but I've seen a couple girls on here get ripped just from doing those & regular cardio. Check out kaitlinj's pictures.

I decided to reply to your post anyhow hun...as this advice was perfect lol.

Strength training is HUGE for fat loss.

19gemmalouise91

thanks so much for the info, i dont feel that bad now x

kdiamond

I dropped my body fat from 20% to 17% by eating more and lifting heavy. I was 103 pounds, now I am 110. I was actually "fatter" when I was eating like a bird and doing only cardio. Now I am strong and tight. Definitely eat!!! Make sure you're eating the right foods...lots of protein to support muscle gains (I eat 100+grams per day) and choose the right kinds of carbs. Then get on a heavy lifting program 3-4x a week and do minimal cardio, it just breaks down muscle.

TK421NotAtPost

Hi, I'm beginning my fitness journey and one of my goals is to lower my body fat percentage to 16% (currently it is at 19%). This week I've started working on my cardio. Do you have any other tips or recommendations that have worked for you?
Thanks!

I've always felt that incorporating some circuit-type of training went well with heavy-lifting sessions (not on the same day, of course).

crisanderson27

thanks so much for the info, i dont feel that bad now x

You're welcome hun, glad to help!

I dropped my body fat from 20% to 17% by eating more and lifting heavy. I was 103 pounds, now I am 110. I was actually "fatter" when I was eating like a bird and doing only cardio. Now I am strong and tight. Definitely eat!!! Make sure you're eating the right foods...lots of protein to support muscle gains (I eat 100+grams per day) and choose the right kinds of carbs. Then get on a heavy lifting program 3-4x a week and do minimal cardio, it just breaks down muscle.

Thank you!!

No one seems to believe your last sentence...but it's the truth lol. It's like giving someone directions to your house...and then when you ask them why it took them fourteen hours to get there...they say 'Because I only make left turns!'.

Doing mostly cardio is exactly like only taking left turns when you want to get somewhere.