Body Fat percentage!

aprilbriann

So I just did my measurements which are 33.5-28-37.5

According to a chart (which I know is not 100% accurate) with my height and weight taken into consideration my body fat percentage is around 37%

So my question is since I'm not trying to lose weight but mainly trying to decrease this percentage what should be my goal?
As far as eating and working out should I still eat calories to lose weight or to maintain?
Should I do strength, cardio, or a combination?
Are there certain foods I should stay away from to decrease this number??

babyblake11

eat at maintenance and do high intensity cardio and weight training. low rep high weight,

babyblake11

ive gotten much success with this

aprilbriann

eat at maintenance and do high intensity cardio and weight training. low rep high weight,

Thank you! What is considered high intensity cardio? Also, do you have a sample of your weight training workout?

Right now I'm doing the Jillian Michaels 30 day shred... is that pointless for me?

reepobob

Well, you are at a high enough body fat percentage where it shouldn't play a key role in your weight loss for now. Whatever weight you lose until you get closer to the "Lean" or "Normal" range will be mostly fat anyway. Key in on eating at a healthy calorie deficit, find a workout regimen that suits your lifestyle (try to mix in both cardio and strength training), eat back your exercise calories, drink your water, and watch the scale go down.

I would pick a goal weight that is somewhere in the middle range of your BMI and when you hit that "goal", re-measure your body fat % (feel free to measure as go as well). Chances are, when you hit your goal weight, you will still be slightly higher on BF% and at that point, you can start tweaking diet and exercise to sculpt your body.

I am at goal weight, but I need to still shed about 6% more BF...

Edit...I should have read your post more carefully. If you are in maintenance, I agree with the high intensity cardio and strength training. Also, adjust your macros around 50% protein, 30% carb, and 20% fat or somewhere in that neighborhood.

aprilbriann

Well, you are at a high enough body fat percentage where it shouldn't play a key role in your weight loss for now. Whatever weight you lose until you get closer to the "Lean" or "Normal" range will be mostly fat anyway. Key in on eating at a healthy calorie deficit, find a workout regimen that suits your lifestyle (try to mix in both cardio and strength training), eat back your exercise calories, drink your water, and watch the scale go down.

I would pick a goal weight that is somewhere in the middle range of your BMI and when you hit that "goal", re-measure your body fat % (feel free to measure as go as well). Chances are, when you hit your goal weight, you will still be slightly higher on BF% and at that point, you can start tweaking diet and exercise to sculpt your body.

I am at goal weight, but I need to still shed about 6% more BF...

Right now I'm doing 1300 calories daily plus whatever I get back from exercising.... Should I up that then? I have not been losing anything!

reepobob

Well, you are at a high enough body fat percentage where it shouldn't play a key role in your weight loss for now. Whatever weight you lose until you get closer to the "Lean" or "Normal" range will be mostly fat anyway. Key in on eating at a healthy calorie deficit, find a workout regimen that suits your lifestyle (try to mix in both cardio and strength training), eat back your exercise calories, drink your water, and watch the scale go down.

I would pick a goal weight that is somewhere in the middle range of your BMI and when you hit that "goal", re-measure your body fat % (feel free to measure as go as well). Chances are, when you hit your goal weight, you will still be slightly higher on BF% and at that point, you can start tweaking diet and exercise to sculpt your body.

I am at goal weight, but I need to still shed about 6% more BF...

Right now I'm doing 1300 calories daily plus whatever I get back from exercising.... Should I up that then? I have not been losing anything!

Are you still trying to lose weight, or simply maintain and sculpt?

aprilbriann

Well, you are at a high enough body fat percentage where it shouldn't play a key role in your weight loss for now. Whatever weight you lose until you get closer to the "Lean" or "Normal" range will be mostly fat anyway. Key in on eating at a healthy calorie deficit, find a workout regimen that suits your lifestyle (try to mix in both cardio and strength training), eat back your exercise calories, drink your water, and watch the scale go down.

I would pick a goal weight that is somewhere in the middle range of your BMI and when you hit that "goal", re-measure your body fat % (feel free to measure as go as well). Chances are, when you hit your goal weight, you will still be slightly higher on BF% and at that point, you can start tweaking diet and exercise to sculpt your body.

I am at goal weight, but I need to still shed about 6% more BF...

Right now I'm doing 1300 calories daily plus whatever I get back from exercising.... Should I up that then? I have not been losing anything!

Are you still trying to lose weight, or simply maintain and sculpt?

I really don't know. I don't know if I'm needing to lose more. I'm 5'4 and 116.

reepobob

Well, you are at a high enough body fat percentage where it shouldn't play a key role in your weight loss for now. Whatever weight you lose until you get closer to the "Lean" or "Normal" range will be mostly fat anyway. Key in on eating at a healthy calorie deficit, find a workout regimen that suits your lifestyle (try to mix in both cardio and strength training), eat back your exercise calories, drink your water, and watch the scale go down.

I would pick a goal weight that is somewhere in the middle range of your BMI and when you hit that "goal", re-measure your body fat % (feel free to measure as go as well). Chances are, when you hit your goal weight, you will still be slightly higher on BF% and at that point, you can start tweaking diet and exercise to sculpt your body.

I am at goal weight, but I need to still shed about 6% more BF...

Right now I'm doing 1300 calories daily plus whatever I get back from exercising.... Should I up that then? I have not been losing anything!

Are you still trying to lose weight, or simply maintain and sculpt?

I really don't know. I don't know if I'm needing to lose more. I'm 5'4 and 116.

How are you measuring BF%? It seems awful high for someone at your weight and frame...it may be lower than you think...what does the "eyeball" test tell you?

aprilbriann

Well, you are at a high enough body fat percentage where it shouldn't play a key role in your weight loss for now. Whatever weight you lose until you get closer to the "Lean" or "Normal" range will be mostly fat anyway. Key in on eating at a healthy calorie deficit, find a workout regimen that suits your lifestyle (try to mix in both cardio and strength training), eat back your exercise calories, drink your water, and watch the scale go down.

I would pick a goal weight that is somewhere in the middle range of your BMI and when you hit that "goal", re-measure your body fat % (feel free to measure as go as well). Chances are, when you hit your goal weight, you will still be slightly higher on BF% and at that point, you can start tweaking diet and exercise to sculpt your body.

I am at goal weight, but I need to still shed about 6% more BF...

Right now I'm doing 1300 calories daily plus whatever I get back from exercising.... Should I up that then? I have not been losing anything!

Are you still trying to lose weight, or simply maintain and sculpt?

I really don't know. I don't know if I'm needing to lose more. I'm 5'4 and 116.

How are you measuring BF%? It seems awful high for someone at your weight and frame...it may be lower than you think...what does the "eyeball" test tell you?

I think it's pretty bad. B/c I'm fat skinny ya know. I used a thing on here that takes into consideration all your measurements, height, weight, etc.

reepobob

My advice if you are truly "skinny fat" is to adjust your macros to 50% protein (or 45%p), 30% carb (or 35%c) and 20% fat. It will give you enough carbs to fuel your workout, plenty of protein for muscle repair (you want to retain as much muscle after working out), and limit your fat intake. Drink plenty of water, and like others have said, workout like a motherf****r...

I am close to my BF goal and I did two rounds of P90X and am currently doing Insanity...I plan on a Hybrid round after completing in November...

Good luck!

EthanJeremiahsMama

bump

LorinaLynn

According to this BF% calculator - http://www.scientificpsychic.com/fitness/diet.html - you'd be about 25%, which is perfectly normal and healthy.

Personally, I wouldn't try to lose any weight at all. You're already leaning towards the lower end of a healthy weight. I'd switch to maintenance, and custom set your goals to allow for more protein, and try to increase your lean muscle mass.

aprilbriann

According to this BF% calculator - http://www.scientificpsychic.com/fitness/diet.html - you'd be about 25%, which is perfectly normal and healthy.

Personally, I wouldn't try to lose any weight at all. You're already leaning towards the lower end of a healthy weight. I'd switch to maintenance, and custom set your goals to allow for more protein, and try to increase your lean muscle mass.

Thank you for the advice! What is the best route for attempting to increase lean muscle mass?

Huskeryogi

Yeah the online calculators estimate my BF % anywhere from 18%(I wish) to 33%(I don't think so).

Using the Leigh Peele eyeball test I think I'm in the 25% range and from your pictures I can't believe you are any higher than me.

I'm using Yoga to increase muscle (it's not just about flexibility, yoga is hard).

tameko2

According to this BF% calculator - http://www.scientificpsychic.com/fitness/diet.html - you'd be about 25%, which is perfectly normal and healthy.

Personally, I wouldn't try to lose any weight at all. You're already leaning towards the lower end of a healthy weight. I'd switch to maintenance, and custom set your goals to allow for more protein, and try to increase your lean muscle mass.

Thank you for the advice! What is the best route for attempting to increase lean muscle mass?

strength train, 3x week, 2-3 sets of 8-12 reps. None of this high rep low weight nonsense -- if you find that 12 reps is very easy its time to increase your weight, not stand there doing 20 reps of every exercise. You will NOT get bulky, you are a girl and we don't work that way without very odd bodies (like XXY) or tesosterone injections.

http://www.negharfonooni.com/2010/04/real-women-lift-weights-heavy-weights.html

PS: the only way to get a good estimate of your body fat is to have it measured - the calculators won't be as accurate.

tameko2

Oh good lord I just ran my numbers through that BF calculator and it put me at 35%

I'm 29% by caliper measurements -- even accounting for some variance in testing I think that's wildly high.

aprilbriann

According to this BF% calculator - http://www.scientificpsychic.com/fitness/diet.html - you'd be about 25%, which is perfectly normal and healthy.

Personally, I wouldn't try to lose any weight at all. You're already leaning towards the lower end of a healthy weight. I'd switch to maintenance, and custom set your goals to allow for more protein, and try to increase your lean muscle mass.

Thank you for the advice! What is the best route for attempting to increase lean muscle mass?

strength train, 3x week, 2-3 sets of 8-12 reps. None of this high rep low weight nonsense -- if you find that 12 reps is very easy its time to increase your weight, not stand there doing 20 reps of every exercise. You will NOT get bulky, you are a girl and we don't work that way without very odd bodies (like XXY) or tesosterone injections.

http://www.negharfonooni.com/2010/04/real-women-lift-weights-heavy-weights.html

PS: the only way to get a good estimate of your body fat is to have it measured - the calculators won't be as accurate.

THANK you so much! This helps alot!!!!!

siabevis

According to this BF% calculator - http://www.scientificpsychic.com/fitness/diet.html - you'd be about 25%, which is perfectly normal and healthy.

Personally, I wouldn't try to lose any weight at all. You're already leaning towards the lower end of a healthy weight. I'd switch to maintenance, and custom set your goals to allow for more protein, and try to increase your lean muscle mass.

Thank you for the advice! What is the best route for attempting to increase lean muscle mass?

I keep telling ya to do Jamie Easons 12 week Livefit trainer. its all about gaining muscle mass..

aprilbriann

According to this BF% calculator - http://www.scientificpsychic.com/fitness/diet.html - you'd be about 25%, which is perfectly normal and healthy.

Personally, I wouldn't try to lose any weight at all. You're already leaning towards the lower end of a healthy weight. I'd switch to maintenance, and custom set your goals to allow for more protein, and try to increase your lean muscle mass.

Thank you for the advice! What is the best route for attempting to increase lean muscle mass?

I keep telling ya to do Jamie Easons 12 week Livefit trainer. its all about gaining muscle mass..

I will have to check that out! NOW that I have my mind focused on that haha!

siabevis

According to this BF% calculator - http://www.scientificpsychic.com/fitness/diet.html - you'd be about 25%, which is perfectly normal and healthy.

Personally, I wouldn't try to lose any weight at all. You're already leaning towards the lower end of a healthy weight. I'd switch to maintenance, and custom set your goals to allow for more protein, and try to increase your lean muscle mass.

Thank you for the advice! What is the best route for attempting to increase lean muscle mass?

I keep telling ya to do Jamie Easons 12 week Livefit trainer. its all about gaining muscle mass..

I will have to check that out! NOW that I have my mind focused on that haha!

Lol its an awesome program.

SHBoss1673

April, this won't be an accurate way to receive body fat %

If you really want to know, google bod pod and see if there's one in your area. They're not expensive, and give extremely accurate results.

If not, go to a gym or your doctor and ask if they have someone who does caliper measurements, it won't be as accurate as a bod pod, but it's more accurate than using measurements if the person has experience doing it. Calipers take a lot of practice though, and you absolutely can't do your own or have a friend do them, it takes lots of practice to become good enough to do it accurately. Also, be wary of Bio-electrical impedance scales, they are also notoriously inaccurate as they are sensitive to hydration levels.

aprilbriann

April, this won't be an accurate way to receive body fat %

If you really want to know, google bod pod and see if there's one in your area. They're not expensive, and give extremely accurate results.

If not, go to a gym or your doctor and ask if they have someone who does caliper measurements, it won't be as accurate as a bod pod, but it's more accurate than using measurements if the person has experience doing it. Calipers take a lot of practice though, and you absolutely can't do your own or have a friend do them, it takes lots of practice to become good enough to do it accurately. Also, be wary of Bio-electrical impedance scales, they are also notoriously inaccurate as they are sensitive to hydration levels.

THANK YOU for the awesome advice!

Shanna_Inc86

Ok what baffles me is that I'm only an inch or so taller than you and almost 30lbs more yet our measurments are the same...

Thank you for posting this...found it very interesting

Shanna_Inc86

Ok what baffles me is that I'm only an inch or so taller than you and almost 30lbs more yet our measurments are the same...

Thank you for posting this...found it very interesting

SHBoss1673

Ok what baffles me is that I'm only an inch or so taller than you and almost 30lbs more yet our measurments are the same...

Thank you for posting this...found it very interesting

differences in lean mass, muscle weighs more than fat by volume, also bone density and water volumes are all very specific and can make significant weight differences.

aprilbriann

Ok what baffles me is that I'm only an inch or so taller than you and almost 30lbs more yet our measurments are the same...

Thank you for posting this...found it very interesting

WOW that is insane! How is that so!?

aprilbriann

Ok what baffles me is that I'm only an inch or so taller than you and almost 30lbs more yet our measurments are the same...

Thank you for posting this...found it very interesting

differences in lean mass, muscle weighs more than fat by volume, also bone density and water volumes are all very specific and can make significant weight differences.

Explain! haha!

SHBoss1673

Ok what baffles me is that I'm only an inch or so taller than you and almost 30lbs more yet our measurments are the same...

Thank you for posting this...found it very interesting

differences in lean mass, muscle weighs more than fat by volume, also bone density and water volumes are all very specific and can make significant weight differences.

Explain! haha!

that kind of is the explaination. muscle and lean tissue is more dense than fat, so you can have a smaller amount (I.E. the same measurements) than someone else, but weigh more.