How to reduce Body fat %

jennifer52484

I am already on a low fat regimin of 30g or less per day. Does anyone know if this will continue to make my body fat dwindle or do i need to consume even less fat? I am also working out intense cardio 5-7 days/week along with strength training m-w-f.

RachRice29

Don't forget that just eating fatty foods isn't the only thing that contributes to body fat. Keep an eye on your carb intake as well. Any carbs you don't burn as energy gets converted into fat as well.

It sounds like you're on the right track, otherwise - spending a lot of time on cardio and building up muscle. Keep it up!!!

RonnieBigGunz

Dietary fat =/= body fat. One can eat a high fat diet, and lose weight as long as they are in a calorie deficit.

Anything you don't burn can be converted into fat, even protein.

jennifer52484

I should also mention that i am on a low carb max of 125 low of 50 depending on the day. and a very high protein diet. I'm in the process of training for a fitness/bodybuilding competition.

Sidesteal

Dietary fat =/= body fat. One can eat a high fat diet, and lose weight as long as they are in a calorie deficit.

Anything you don't burn can be converted into fat, even protein.

^ This.

psuLemon

Small caloric deficit (figure out your TDEE and cut 20%), weight training, and high protein. But mostly stay away from processed foods.

BellydanceBliss

I did that for years and while it worked when i was young in my 20s it didnt work when i got older and i feel it screwed up my metabolism maybe worse than my eating disorder as a teen. It also made my skin dry. If you look at my diary I eat a lot of fat but in nuts seeds avocados etc. Good oils are essential. I would be careful with that.

erickirb

Dietary fat will not make you fat, a caloric surplus will. Fat is essential to many of the bodies functions I suggest you re-think your approach.

I suggest a small caloric deficit of 250 cals/day (0.5lb/week weight loss goal) and to begin a heavy weight lifting program (Starting Strength, Stronglifts 5x5, or New Rules of Lifting for Women). Also make sure you are getting enough protein 0.8 to 1.0 grams per pound of lean muscle, and your fat intake should be around 0.35 grams per lb of goal weight, the remainder of cals can be more protein or fat or from carbs. If you don't know your body fat I would suggest 0.7 to 0.8 grams of protein per pound of goal weight.

Your deficit can be from diet alone or a combination of diet and exercise. If you are following MFP's guidelines for caloric intake, you should be eating back most of the cals burned from exercise as well.

jacksonpt

Following along as I'm shifting from "blind" weight loss to a more strategic cut. I want to slow down my weight loss a bit to focus more on fat loss/muscle retention rather than simply a lower number on the scale.

FWIW...
I'm 35 year old male, 170lbs
Cardio 3-5x per week.
Heavy lifting 2-3x per week.
Current daily averages: 1800 net cals, 68g fat, 224g carbs 195g protein

I'm slowly increasing my net cals to 2000 then re-evaluating. TDEE is generally around 2500 depending on the workout for that day.

jennifer52484

Following along as I'm shifting from "blind" weight loss to a more strategic cut. I want to slow down my weight loss a bit to focus more on fat loss/muscle retention rather than simply a lower number on the scale.

FWIW...
I'm 35 year old male, 170lbs
Cardio 3-5x per week.
Heavy lifting 2-3x per week.
Current daily averages: 1800 net cals, 68g fat, 224g carbs 195g protein

I'm slowly increasing my net cals to 2000 then re-evaluating. TDEE is generally around 2500 depending on the workout for that day.

At this point I am less focused on seeing the number on the scale go down and more focused on gaining muscle and reducing my body fat %.
I am 27 135lbs
Intense Cardio 5-7 days/week
Mon - Back & Shoulder
Weds - Legs
Fri - Bi's and Tri's
Abs every other day.
Five day cycle of Protein - Carbs - Fats Average day 170g protein 80g carbs 30g fat

jacksonpt

Following along as I'm shifting from "blind" weight loss to a more strategic cut. I want to slow down my weight loss a bit to focus more on fat loss/muscle retention rather than simply a lower number on the scale.

FWIW...
I'm 35 year old male, 170lbs
Cardio 3-5x per week.
Heavy lifting 2-3x per week.
Current daily averages: 1800 net cals, 68g fat, 224g carbs 195g protein

I'm slowly increasing my net cals to 2000 then re-evaluating. TDEE is generally around 2500 depending on the workout for that day.

At this point I am less focused on seeing the number on the scale go down and more focused on gaining muscle and reducing my body fat %.

*snip*

Five day cycle of Protein - Carbs - Fats Average day 170g protein 80g carbs 30g fat

That's an average of 1270cals. That seems low to me given all the exercise. Do you know what your typical TDEE is? Figure that out, then reduce it by 15-20% and use that for your daily target. My guess is that you should probably be closer to 1600-1700 cals per day.

erickirb

Following along as I'm shifting from "blind" weight loss to a more strategic cut. I want to slow down my weight loss a bit to focus more on fat loss/muscle retention rather than simply a lower number on the scale.

FWIW...
I'm 35 year old male, 170lbs
Cardio 3-5x per week.
Heavy lifting 2-3x per week.
Current daily averages: 1800 net cals, 68g fat, 224g carbs 195g protein

I'm slowly increasing my net cals to 2000 then re-evaluating. TDEE is generally around 2500 depending on the workout for that day.

At this point I am less focused on seeing the number on the scale go down and more focused on gaining muscle and reducing my body fat %.

*snip*

Five day cycle of Protein - Carbs - Fats Average day 170g protein 80g carbs 30g fat

That's an average of 1270cals. That seems low to me given all the exercise. Do you know what your typical TDEE is? Figure that out, then reduce it by 15-20% and use that for your daily target. My guess is that you should probably be closer to 1600-1700 cals per day.

Agreed, 1270 seems really low, I only weigh about 5 lbs more than the OP and aim eating 1820 Net for cutting, as a man I will naturally have a higher BMR but not 550 cals more. For your intake I would suggest a 10-15% reduction from TDEE, if you are already pretty lean, otherwise 15-20% at most.

5-7 days of cardio with an intake of only 1270 will most likely lead to a loss of lean muscle, not what you want when trying to lower BF%. I do 2 intense cardio sessions/week for 20 min/session. If you keep up with this cardio you should be eating well over 1500 cals/day.

psuLemon

Following along as I'm shifting from "blind" weight loss to a more strategic cut. I want to slow down my weight loss a bit to focus more on fat loss/muscle retention rather than simply a lower number on the scale.

FWIW...
I'm 35 year old male, 170lbs
Cardio 3-5x per week.
Heavy lifting 2-3x per week.
Current daily averages: 1800 net cals, 68g fat, 224g carbs 195g protein

I'm slowly increasing my net cals to 2000 then re-evaluating. TDEE is generally around 2500 depending on the workout for that day.

At this point I am less focused on seeing the number on the scale go down and more focused on gaining muscle and reducing my body fat %.
I am 27 135lbs
Intense Cardio 5-7 days/week
Mon - Back & Shoulder
Weds - Legs
Fri - Bi's and Tri's
Abs every other day.
Five day cycle of Protein - Carbs - Fats Average day 170g protein 80g carbs 30g fat

You should probably look to cut some cardio and make sure you have a day of rest in your workout schedule. It's just not necessary. Also, you there are some studies that suggest mixing intense cardio and weight lifting will take away from achieving results as your body fights for competing resources. Also, look into adding some chest workouts or even core workouts so you can hit all the major muscles.

dls1957

I am somewhat new to MFP so I have a couple of questions. First what do you mean by "intense cardio"? and 5 day cycle of protein, carb, and fats? On a regular day I am burning approx 700 calories (2 times, 350+ each time) on the treadmill. I sometimes mix one of these with some step aerobics. I have lost 10 lbs in 2 months. I would like at least 10 more lbs in the next 2 months but the weight loss has slowed down. I maintain around 1200 calories and eat some (not all) of the burnt off calories back. I started at 150lbs. I have noticed my lower body (butt) has improved alot but I need to get my arms and thighs tightened up, so any suggestions would be greatly appreciated. I just purchased some weights to do some strength training and like your schedule. Can you give me some idea of how heavy to start with along with repsand exercies etc? Thanks for your input.

Helloitsdan

I am already on a low fat regimin of 30g or less per day. Does anyone know if this will continue to make my body fat dwindle or do i need to consume even less fat? I am also working out intense cardio 5-7 days/week along with strength training m-w-f.

This is folly.
Low fat is no bueno!

jennifer52484

What i mean "intense cardio" for me that is 30-45 mins on elliptical on multiple hill climbs or HIIT on the treadmill for 20-30 mins starting level 7 up to level 9. and at the end of every gym session I add 5 minutes of "HELL" which is just run on the treadmill at the fastest level you can handle and use all that remaining energy.

When i started strength training i was doing 2 sets 8 reps at your max weight you can lift.

almonds1

Dietary fat =/= body fat. One can eat a high fat diet, and lose weight as long as they are in a calorie deficit.

Anything you don't burn can be converted into fat, even protein.

^ This.

^^

mousepaws22

I was wondering about this- what is it that actually reduces your body fat? Exercise or your diet?

katiew00t

I was wondering about this- what is it that actually reduces your body fat? Exercise or your diet?

both.

jennifer52484

This is folly.
Low fat is no bueno!

Really? Thanks for you super helpful advice.

jacksonpt

I was wondering about this- what is it that actually reduces your body fat? Exercise or your diet?

A caloric deficit reduces body WEIGHT. That will be a combination of fat and muscle. How much fat and muscle depends on your diet and exercise.
More cardio = more muscle loss
Less protein = more muscle loss
More heavy lifting = more muscle preservation
More protein intake = more muscle preservation

Thus... protein + heavy lifting = good.

Genetics also play a role.

secretlobster

You store fat on your body from excess energy (simply: calories), not from the amount of fat you consume. The amount of dietary fat has absolutely no correlation whatsoever to the amount of fat on your body. Take a look at the primal/paleo folks if you want an example of this.

You need to be eating a great amount of protein (at LEAST 1g per lb of body weight... I would suggest more if you are lifting heavy), and reduce the amount of carbohydrates and sugars you consume.

If you don't have weight to lose but you are looking to change your body composition, stop fearing fat, get off the treadmill, eat lots of animals and plants. Cardio is the enemy of muscle build. I'm not saying don't ever do cardio, but 5-7 days a week is too much if you're looking to build.

You look great, by the way.

m60kaf

I was wondering about this- what is it that actually reduces your body fat? Exercise or your diet?

A caloric deficit reduces body WEIGHT. That will be a combination of fat and muscle. How much fat and muscle depends on your diet and exercise.
More cardio = more muscle loss
Less protein = more muscle loss
More heavy lifting = more muscle preservation
More protein intake = more muscle preservation

Thus... protein + heavy lifting = good.

Genetics also play a role.

Totally agree and if that is within a calorie defecit it will prob mean low carb diet

I pay no attention to fat - eat the right food it takes care of itself (I think )

garbanzalo

You need to stop the cardio and increase the intensity of your weight training. Look up interference effect. Cardio gets int he way of the effectiveness of building muscle.

GalaxyDuck

In my experience, limiting sugars has more of an impact on reducing Body fat %. Don't worry so much about your fat intake, watch your sugar & carbs intake instead.

erickirb

In my experience, limiting sugars has more of an impact on reducing Body fat %. Don't worry so much about your fat intake, watch your sugar & carbs intake instead.

sugar is just a type of carb and has the same amount of cals/gram as protein. You can lose weight eating a diet of 80% sugar, if you are in a caloric deficit, that being said a lot of your loss would be lean muscle, and you probably wouldn't be healthy, but the point I am making is that sugar does not turn into body fat unless you are in a caloric surplus.

mousepaws22

Thanks- I have lost 27 pounds through cardio alone and reduced my body fat by 14% but am now working with a trainer and have started doing some weights. It's only light weights at the minute (becasue that's all I can do right now) but I will work on building up the weight. Also doing things like weighted squats and lunges and quite a lot with kettlebells at the minute as well. Oh I'm trying to do low card/high protein as well, but struggling with the carbs! Mostly they come from fruit and veg though. I usually manage at least 100g protein a day.

jennifer52484

In my experience, limiting sugars has more of an impact on reducing Body fat %. Don't worry so much about your fat intake, watch your sugar & carbs intake instead.

Already do this. I was told from when i started my fitness journey to "avoid sugar like its the plague". I do my best to limit my sugar and I keep my carbs fairly low and under control.

tuffytuffy1

I agree with another poster, to reduce body fat percentage add more weight training and decrease the intense cardio sessions.

jennifer52484

I should also probably add that I've dropped my body fat % a significant amount already. I'll learn tonight how much when I get measured by my trainer. I am really just looking for additional guidance. Thanks so far for your input!

Jennifer0878

I highly recommend The New Rules of Lifting for Women by Lou Schuler. It's an awesome book that focuses on lifting HEAVY weights. In doing this, you can increase muscle, which will help you burn more fat. I would talk to your trainer and see if he/she recommends reducing your cardio. Too much cardio can slow down the muscle-building process of weight lifting. Lifting heavy weights = more muscles = more burning of body fat! Good luck!