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How long to reduce body fat %

martinh78
Posts: 601
Just wondering how quickly peoples body fat came down when they started dieting, and how much weight they lost with it?
I've lost 16lbs in weight but only 1.4% body fat over 6 weeks (from 25.2% to 23.8%)
Is this normal/average for people or does it seem slow?
Any tips for giving this a kick up the backside? I'm happy with my weight loss, at this rate I shall be at my goal weight in about 6-8 weeks more, but my body fat % would, at it's current rate, be at maybe 22%
Don't get me wrong, happy with my progress so far and will continue to exercise four times a week (or more when I can).
Just curious, and thinking out loud
)
I've lost 16lbs in weight but only 1.4% body fat over 6 weeks (from 25.2% to 23.8%)
Is this normal/average for people or does it seem slow?
Any tips for giving this a kick up the backside? I'm happy with my weight loss, at this rate I shall be at my goal weight in about 6-8 weeks more, but my body fat % would, at it's current rate, be at maybe 22%
Don't get me wrong, happy with my progress so far and will continue to exercise four times a week (or more when I can).
Just curious, and thinking out loud

0
Replies
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That's almost exactly the rate my body fat is changing... Which also seems ridiculous to me because that means it will take almost a year to get to the bf% I really want...0
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Strength training will help you lose fat while building/maintaining muscle.0
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When I was doing cardio only, my BF% didn't change even if I lost 15 pounds.....that mean that I was losing muscle. The result is that I got skinny fat. I was fitting in a size 4 but still had 26% body fat. Now that I've reduced the cardio to twice a week and added strenght training, all my lost is just fat.0
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In June I weighed 214 and was 23% body fat. About 10-12 weeks later I was 191, and 17% body fat. So 23 lbs lost and 6% body fat lost. Gives you a general idea for me. I try to do at least 30 min of intense cardio per day.0
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I lost about 19% of my body fat in about 6 months but most of my body was fat. But I believe that it will slow down once I have less fat on my body.0
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strength training will help with the bf% loss. Add some to your cardio. I do arms/mon...Legs/Wednesday...core/Friday....With arms I also work my back/shoulders....There are some great free resources out there that have great exercises to keep it mixed up....
Have fun and good luck0 -
This is awesome if you want to loose body fat and makes lots of sense. I hope this helps you.
http://trainerjosh.com/workouts/hiit-workout-rapid-fat-loss/0 -
This is awesome if you want to loose body fat and makes lots of sense. I hope this helps you.
http://trainerjosh.com/workouts/hiit-workout-rapid-fat-loss/
VERY interesting link.
Also interesting to read everyone elses experiences.
I do a few HIIT sessions, maybe one every two weeks, but shall focus on these for every session for three weeks, see what happens.
Also regarding strength/resistance training, I have started to incorporate that into my routine once a week. I do a full body for one hour with minimal breaks, sort of like the metabolic resistance training in the link above.
I shall split my training for three weeks, doing two resistance sessions and two HIIT sessions a week, see what happens. I knew the benefits of HIIT but not fully until reading that blog.
Thanks for everyones input, as I say, I'm not just interested in tips for me, but overall how the body changes fascinates me.
Cheers, Martin0 -
With working out (cardio and strength training) I have been loosing about 2% body fat per month. I'm in my third month of my lifestyle change, so will get my measurements done again the first week of October.
God bless!0 -
lift heavy and get an adequate amount of protein everyday to limit lean muscle loss0
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Well I have come up with a lifting plan.
Monday and Friday lift, Wednesday body combat and spinning classes, weekends for outdoors (rock climbing etc) or a gym day, which would include strength and cardio sessions.
I have been speaking with a few people abou this though and they also recommend cutting out the carbs. Apparantly I am fuelling my workouts nicely, and I do have plenty of energy through the day (mostly). But I'm burning the carbs off rather than the fat as I do fuel through the day on gym sessions (ie bananas, oatsmeal etc extra, so I don't have to eat my exercise calories back on the evening!).
My typical day sees maybe 120g carbs, 35 fats and 130 protein, which increases with exercise calories accordingly.
A lot of days I am close to or over 200g carbs.
'
This may explain my weight but not fat loss, and also my bloating? I am "slim" in teh morning but have my gut back in the evening. My waist grows 2" during the day but my weight only goes up 1lb??
All tips appreciated, I take them in, and try to see what I can work in with my routine.0
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