Body Fat breakdown

raven56706

I think i have plateaued at 47lbs lost but now i want to focus on bringing down my body fat.


what are some good tips on getting this down. should it be more cardio or more weight training.... changing my calorie intake or whatever.


any tips would be appreciated

teagin2002

Hello buddy,

Here are a few website I use:
for nutrition:
http://body-improvements.com/resources/eat/
http://www.scoop.it/t/fitness-and-diet-on-the-cutting-edge
http://www.t-nation.com/
http://www.gasparinutrition.co.uk/nutrition-recipes-desserts-99.html
and I love Matt's blog:
http://www.gasparinutrition.co.uk/196.html
http://www.thegraciouspantry.com/what-is-clean-eating/
http://www.precisionnutrition.com/intermittent-fasting

I also utilize HIIT on my cardio days.
http://www.exrx.net/FatLoss/HIITvsET.html
Instructions for HIIT for running are on the site, these are instruction for HIIT on stationary bike:
HIIT with stationary bike start out with a 5min warm up @ tension 5. Then do 30sec @ tension 20, then 1 min @ tension 5 and repeat this for 15 to 20 min. Then bring back the tension to 5 for another 5 to 10 min cool down.

I follow what is mentioned on this page for my workouts:
http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine
I walk/jog every day for about 60 min on average (somedays more and others less).
I lift weights 4 days a week for at least 60min then do 25min aerobics and stretching.
I incorporate 30min HIIT jogging/run or stationary bike and calisthenics with my lifting (not a stable schedule but do it at least once a week)

I hope this helps :flowerforyou:

Edited to add if you want to lower your body fat to expose the muscles underneath you will want to eat at a deficit. If you want to grow muscle and are not bothered by the amount of fat you currently have then you will want to eat at a surplus.
I am currently doing ESE 24 hr fast Mondays, eat mostly clean at a deficit of 400 plus half my workout cals Tuesday through Friday, then eat at maintenance with low activity level plus my workouts on the weekends. at the end of the week I end up with an average of 4000 cals deficit.
You will find all the info you need about these diets and much more in the websites above. Read about it and make something that works for you.

btdublin

I also utilize HIIT on my cardio days.
http://www.exrx.net/FatLoss/HIITvsET.html
Instructions for HIIT for running are on the site, these are instruction for HIIT on stationary bike:
HIIT with stationary bike start out with a 5min warm up @ tension 5. Then do 30sec @ tension 20, then 1 min @ tension 5 and repeat this for 15 to 20 min. Then bring back the tension to 5 for another 5 to 10 min cool down.

For every calorie expended during HIIT, there was a nine fold loss of subcutaneous body fat, as compared to the ET [Endurance Training] group.

Wow that is an excellent study if true!

Although actually looking at it, that is quite a substantial HIIT routine. I know there are rest breaks but it's still a 30 minute workout same as the ET in the initial stages.

I have just started HIIT instead of longer distance runs (5-8km) - makes me want to puke/faint but feels a great burn!

bizco

A progressive weight lifting program will lower your body fat like no other exercise.

seekingstrengthX2

Increase strengh training for sure.

raven56706

Now is that because your muscles will eat the fat or is this just to balloon your muscles to grow more...

teagin2002

duplicate post? :flowerforyou:

teagin2002

Now is that because your muscles will eat the fat or is this just to balloon your muscles to grow more...

Which post is your question towards?

I can tell you that muscle does burn more cals at rest, and it takes an average of 6 weeks of a regular lifting and exercise routine @ 3 to 4 times a week to build one pound of muscle. You can find this all online.
The theory is if you have more muscle then you will be able to maintain your body weight easily when you up your cals to maintenance. Also it will be easier to burn more fat or for your body to utilize the fat reserves when you eat at a deficit while lifting, resting and eating a healthy diet to maintain those muscles because again muscle burns cals at rest while fat does not.

If you are looking to decrease body fat to expose muscle you will need to eat at a deficit, while if you are happy with the amount of body fat you have and just want to gain muscle you will need to eat at a surplus. How much at a surplus is mentioned in the a few of the sights I posted above luv.

Make sure to educate yourself and experiment with what works for you and what does not. It will take time to accomplish what ever your goal is and if you can find a routine that fits your daily routine and keeps you happy then it will be easily achievable.

Edited to add exercise is important but diet is more of a factor while gaining muscle mass and lowering body fat. You will read this also in the websites I mentioned above.

Laoch_Cailin

Bump for reading later

btdublin

Now is that because your muscles will eat the fat or is this just to balloon your muscles to grow more...

Which post is your question towards?

I can tell you that muscle does burn more cals at rest, and it takes an average of 6 weeks of a regular lifting and exercise routine @ 3 to 4 times a week to build one pound of muscle. You can find this all online.
The theory is if you have more muscle then you will be able to maintain your body weight easily when you up your cals to maintenance. Also it will be easier to burn more fat or for your body to utilize the fat reserves when you eat at a deficit while lifting, resting and eating a healthy diet to maintain those muscles because again muscle burns cals at rest while fat does not.

If you are looking to decrease body fat to expose muscle you will need to eat at a deficit, while if you are happy with the amount of body fat you have and just want to gain muscle you will need to eat at a surplus. How much at a surplus is mentioned in the a few of the sights I posted above luv.

Make sure to educate yourself and experiment with what works for you and what does not. It will take time to accomplish what ever your goal is and if you can find a routine that fits your daily routine and keeps you happy then it will be easily achievable.

Edited to add exercise is important but diet is more of a factor while gaining muscle mass and lowering body fat. You will read this also in the websites I mentioned above.

6 weeks to build 1 lbs of muscle? Surely that is utter b*ll.

teagin2002

6 weeks to build 1 lbs of muscle? Surely that is utter b*ll.

Please remember it is an average, of course it will differ according to genes, food intake and exercise regiment too :flowerforyou:

Also when your lean body mass % goes up that doesn't necessarily mean you have gained muscle, it could mean that you have lost fat or a combination. In this % when one goes up the other mush come down.

Rae6503

HIIT is NOT 9 times more effective:

http://worldfitnessnetwork.com/steady-state-cardio-5-x-more-effective-than-hiit/

http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-training-and-fat-loss-explaining-the-disconnect-pt-1.html