Decrease body fat %

mathen2

Hey Guys,

Last month I only lost 1% of body fat compared to the previous month before that (3.2%). The last month has been crazy but I have been getting my cardio & strength training( maybe 20% less in the last month). But I personally want to lose 2% by the end of the year.

Here are my questions,

1) Other than strength training, is there anything else I can do to increase the body fat loss?
2) Can you do strength training more than 3 days a week?


Thanks for your help in advance!

SergeantSunshine_reused

I strength train 4 times a week alternating upper and lower body. Don't over train! Will do more harm then good

xraychick77

well..glad you are going for body fat%

first off, i dont know what you are using to measure your body fat..but unless you are going to and having a DEXA scan done every month or body immersion, most other ways to measure body fat are notoriously inaccurate.

Yes you can strength train more than 3 times a week. I do no cardio at all..period. As this catabolizes muscle. I only muscle build. I do a split routine. And i do it differently than most, specifically to work the same muscle groups more than once a week.

ps..strength training doesnt reduce body fat. losing fat does..which means a calorie deficit

tameko2

eating enough protein? can't see your diary but food does matter.

chrisdavey

If you are close to your goal weight then I would be making sure you are doing the following:

Moderate deficit of approx 10% below TDEE
1g/lb of body weight minimum protein
.4g/lb of bodyweight minimum fat
regular resistance training (compound lifts, increasing weight each week. 3x a week should be plenty IMO)
whatever cardio exercise you enjoy (optional but good for overall healthy)

snookumss

P.S. Strength Training CAN reduce body fat in percentage terms by increasing muscle.

ninerbuff

Hey Guys,

Last month I only lost 1% of body fat compared to the previous month before that (3.2%). The last month has been crazy but I have been getting my cardio & strength training( maybe 20% less in the last month). But I personally want to lose 2% by the end of the year.

Here are my questions,

1) Other than strength training, is there anything else I can do to increase the body fat loss?
2) Can you do strength training more than 3 days a week?


Thanks for your help in advance!

HIIT training. High intensity training raises Resting Metabolic Rate (RMR) which then burns more fat at rest.
I strength train 5 days a week. One body part a day.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

AZackery

Hey Guys,

Last month I only lost 1% of body fat compared to the previous month before that (3.2%). The last month has been crazy but I have been getting my cardio & strength training( maybe 20% less in the last month). But I personally want to lose 2% by the end of the year.

Here are my questions,

1) Other than strength training, is there anything else I can do to increase the body fat loss?
2) Can you do strength training more than 3 days a week?


Thanks for your help in advance!

You are doing good. Trust your body fat device. I have a body fat scale and Omron handheld body fat monitor that I use and I trust both.

Cardio burns fat. What kind of cardio are you doing?

ninerbuff

You are doing good. Trust your body fat device. I have a body fat scale and Omron handheld body fat monitor that I use and I trust both.

Cardio burns fat. What kind of cardio are you doing?

If it ain't Tae Bo, then she must not apparently be doing something right.:yawn:


A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Lyadeia

Hey Guys,

Last month I only lost 1% of body fat compared to the previous month before that (3.2%). The last month has been crazy but I have been getting my cardio & strength training( maybe 20% less in the last month). But I personally want to lose 2% by the end of the year.

Here are my questions,

1) Other than strength training, is there anything else I can do to increase the body fat loss?
2) Can you do strength training more than 3 days a week?


Thanks for your help in advance!

You are doing good. Trust your body fat device. I have a body fat scale and Omron handheld body fat monitor that I use and I trust both.

Cardio burns fat. What kind of cardio are you doing?

Nope.

Cardio burns CALORIES in the form of dietary fat, carbs, and protein. A calorie deficit causes fat loss, because then your body dips into the body fat stores when you haven't eaten your maintenance amount of fuel in the form of calories. You can do cardio daily and still gain fat if you eat too much.

Intense cardio raises RMR, but that doesn't mean it burns calories, it means it is making your body more efficient at burning calories. That's why some people eat more than others and lose the same amount of weight.

And it doesn't make a difference what kind of cardio a person does as long as they are raising their heart rate. Cardio's purpose is cardiovascular health and endurance which occurs whether you kickbox, run, swim, do plyo, or whatever. :flowerforyou:

chrisdavey

You are doing good. Trust your body fat device. I have a body fat scale and Omron handheld body fat monitor that I use and I trust both.

Cardio burns fat. What kind of cardio are you doing?

If it ain't Tae Bo, then she must not apparently be doing something right.:yawn:


A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Is it Tae Bo if you are actually hitting a bag? WIll this be effective? Or do I need Billy Blanks voice in the background to burn the fat?

RonSwanson66

Hey Guys,

Last month I only lost 1% of body fat compared to the previous month before that (3.2%).

Don't trust those numbers.

Both fall well within the margin of error of the best measurement techniques.