Reduce body fat % ?

TrainingWithTonya

As someone who has been working with clients on fat loss for several years, my recommendations would be to combine heavy weight training (weights you can lift for no more then 5-6 reps without losing form and doing 3-5 sets of each exercise with a 2-4 minute rest between sets and a variety of exercises for the total body without repeating the same muscle group two days in a row) followed by cardio to get the most fat burn for your exercise time. Circuit training, resistance for endurance (light weight and high repetition), toning classes, etc. are great for working the type one muscle fibers that are needed for those types of activities, but the heavy weights are needed to work the type 2 muscle fibers that are what have to be worked so they aren't broken down and burned in place of fat during the workouts. The cardio after working those type two fibers from heavy weight training will burn primarily body fat because the muscle glycogen will have been mostly used by the weights first. As for nutrition, the 1200 calorie rule is not accurate for everyone. In fact, it is not accurate for most people. Ideally, to burn fat while maintaining or even gaining lean tissue (yes you can gain lean tissue on a deficit but it is additional glycogen storage that is needed to fuel the heavy weights not muscle fibers for the first 4-6 months), I recommend finding an estimate of your total daily energy expenditure that is determined based on your body composition, activity level, and exercise and eating no less then 80% of that. So, if you add your BMR and activity not counting exercise and your exercise Calories burned and get a TDEE of 2000 Calories for the day, then you should eat no less then 1600 Calories that day so that the body doesn't look to muscle for Calories to burn instead of body fat. If you need help figuring your Calorie needs, PM me and I'll be glad to figure it for you.

Nopedotjpeg

I completely agree, there are very few dads that can give you what lifting actual heavy weights can. The best part about really pushing yourself (HEAVY WEIGHTS, your purse weighs more than those five or ten pound weights you do videos with) is that you can see result rather quickly. I swear every time I lift that I can see more definition the next day.

A lot of women on here thinks that every woman's purse weighs more than 5 pounds and that's not true. Why? Every woman doesn't carry a big purse full of junk. Some women carry small purses.

I would love to hear that a woman that believes in lifting heavy, use 20 pound weights while doing a cardio sculpt workout. For example. I would love to hear them say that have used 20 pound weights doing Tae Bo Ripped. I'm sure they wouldn't do it.

Holding a weight for a long time will give you great muscle endurance. Doesn't do anything for building muscle.

To the OP: check out bod pod testing. You may have one in your area. It can cost up to 50-75 dollars, but it's supposed to be the most accurate way to measure body comp.

AZackery

I wasn't saying that a person should strive to lose a certain amount of pounds that matches their body fat percentage.

That's the result of the equations you posted. Which is why I asked where you got the equations from.

Treetop57, my equation doesn't show that a person has to lose the same amount of pounds that equals to their body fat percentage. But, yes, the formula shows that the future body fat percentage will make the current body fat percentage and future pounds of fat match.

I don't know if you have ever found out your body fat percentage, but you can't do so without the following status being known: Your gender, your height ,your age and your weight. The formula I have shared is the standard formula for everyone.

gardenimp

After losing some weight, I went to get the body fat % checked yesterday. It came out so high(above 30%). Even the people checking were surprised because they didn't see me as one who would have such a high body fat %. Especially when they say my "ideal" weight is 7 lbs less than what I am now. They did not give me any reasons why it should be the case. Also I have lost weight but not inches....

I also do decent amount of strength toning in my workouts. 30 mins zumba toning and two 40 mins toning classes in a week.

I have two questions:

1) Why? Why is the body fat % so high? I understand no one is an expert here but any reasons you might have can help me figure out what I am doing wrong

2) What do I do to reduce it? Does anyone have suggestions of some strength training workout dvds? Or some exercise suggestions? Some routines you might follow and works for you? Any dumbbell routines?

I am with you on the high percentage of body fat. I had mine tested by DEXTRA machine. Mine came back at 34% which was surprising to the techician too. I am within the "normal" range of weight for my height and age (though I still want to lose 15 pounds) The best explaination I've been told is that my years of crash dieting caused the higher fat percentage. I have struggled with my weight my entire adult life and when you go on extreme diets, your body metabolizes your muscle before fat. So when I started eating and gaining weight again, I gained back all fat. Do this several times over 20 years.... I have a higher fat percentage then if I would have just stayed fat all those years. I finally lost weight the right way but am still at a high fat. I will continue to strength train and run to gain muscle and lose fat! Good luck and keep an eye on your goal!

treetop57

I wasn't saying that a person should strive to lose a certain amount of pounds that matches their body fat percentage.

That's the result of the equations you posted. Which is why I asked where you got the equations from.

Treetop57, my equation doesn't show that a person has to lose the same amount of pounds that equals to their body fat percentage.

You're right. I misread that post where you misinterpreted what I had asked. In any case, you have still not answered the question: Where did you get those formulas from?

AZackery

I wasn't saying that a person should strive to lose a certain amount of pounds that matches their body fat percentage.

That's the result of the equations you posted. Which is why I asked where you got the equations from.

Treetop57, my equation doesn't show that a person has to lose the same amount of pounds that equals to their body fat percentage.

You're right. I misread that post where you misinterpreted what I had asked. In any case, you have still not answered the question: Where did you get those formulas from?

Search it.

HonkyTonks

Intermittent Fasting is a good way to reduce body fat %

AZKristi

Can't beat your genes. Why worry about it? Accept the fact that you are on the high end of the spectrum for women and aim for your "ideal weight."

Sorry to call you out, but this is terrible advice. Ideal weight is based on BMI which is a poor indicator of health for certain groups of people. On one extreme you have bodybuilders who can be diagnosed as overweight or obese, despite the fact that they have extremely low body fat. On the other extreme, you have people who are diagnosed with a "healthy weight" but still have high body fat. Excess fat, not excess weight, is the cause of health problems such as diabetes and heart disease. And while genes may play a role in how much fat your body stores, hard work and discipline can help almost everybody improve their fitness and wellness.

adamlb

What worked for me was regular weight training (2 or 3 sets of about 10 reps per exercise), two 40-minute random hill cross-trainer sessions a week, and really watching what I ate - that's what brought me to MFP. I was running a 300-500 calorie deficit a day under the MFP target for a while but now try to be much closer. In 6 months my body fat percentage has dropped from 24.5% to just over 14%. Still hoping to maybe lose a little more!

Jill_newimprovedversion

It's been my understanding that while using the handheld monitor, that SEVERAL factors can and DO influence the reading
particularly how much water you've drank, whether or not you've had a BM, or TOM, or recent salt intake/water retention,
etc etc etc....
so while it can be accurate, it will fluctuate A LOT.
which is why I bought one and keep track on a regular basis- found my on Amazon for less than $30.


Just adding my 2cents.

AZackery

I am with you on the high percentage of body fat. I had mine tested by DEXTRA machine. Mine came back at 34% which was surprising to the techician too. I am within the "normal" range of weight for my height and age (though I still want to lose 15 pounds) The best explaination I've been told is that my years of crash dieting caused the higher fat percentage. I have struggled with my weight my entire adult life and when you go on extreme diets, your body metabolizes your muscle before fat. So when I started eating and gaining weight again, I gained back all fat. Do this several times over 20 years.... I have a higher fat percentage then if I would have just stayed fat all those years. I finally lost weight the right way but am still at a high fat. I will continue to strength train and run to gain muscle and lose fat! Good luck and keep an eye on your goal!

I could be wrong, but a dextra machine is a dexa scan. If so, then a person's body fat percentage will be higher, because the dexa scan includes the fat in your brain, bones and organs.), whereas body fat scales, handheld monitor, bod pod and dunk test don't.

LorinaLynn

Mine was around 32% (estimated) when I started, and is now around 20% (also estimated).

I recommend a small calorie deficit (if you're 7 pounds from your goal weight, aim for a half pound a week) plus most of your exercise calories, adequate protein (I aim for a minimum of 100g a day), plenty of fluid (just cuz it makes me feel better), and a balance of heavy strength training plus cardio.

Then what you should do is take measurements, and a whole bunch of before pictures at every angle in a bathing suit or sports bra & shorts, and forget the scale for a while. Use photos, measurements and how your clothes fit to track your progress instead.

Losing pounds is impressive. Changing your body without losing any pounds is incredible. I'm the same weight as I was in July when I started lifting. My body is completely different. http://www.myfitnesspal.com/blog/LorinaLynn/view/same-weight-since-july-224635

treetop57

You're right. I misread that post where you misinterpreted what I had asked. In any case, you have still not answered the question: Where did you get those formulas from?

Search it.

I should have given up the first time you refused to answer the question.

Over and out.

AZackery

You're right. I misread that post where you misinterpreted what I had asked. In any case, you have still not answered the question: Where did you get those formulas from?

Search it.

I should have given up the first time you refused to answer the question.

Over and out.

The information is on the internet. You don't have to believe anything that I say. But, I'm sure if you follow what I have posted, you will see the difference between scale weight loss and fat loss.

MsBrwnSugga

thanks everyone alot of good information

nu2012

Can't beat your genes. Why worry about it? Accept the fact that you are on the high end of the spectrum for women and aim for your "ideal weight."

No I don't agree with that. We can beat our genes (or so I believe) and even if after doing everything possible, we can't, at least, I am not going to stop trying.

Thanks for trying to make me feel happy about it though.

lauehorn

After losing some weight, I went to get the body fat % checked yesterday. It came out so high(above 30%). Even the people checking were surprised because they didn't see me as one who would have such a high body fat %. Especially when they say my "ideal" weight is 7 lbs less than what I am now. They did not give me any reasons why it should be the case. Also I have lost weight but not inches....

I also do decent amount of strength toning in my workouts. 30 mins zumba toning and two 40 mins toning classes in a week.

I have two questions:

1) Why? Why is the body fat % so high? I understand no one is an expert here but any reasons you might have can help me figure out what I am doing wrong

2) What do I do to reduce it? Does anyone have suggestions of some strength training workout dvds? Or some exercise suggestions? Some routines you might follow and works for you? Any dumbbell routines?

Lift heavy and EAT.

HoosierMomma1

also check out the book 4-hour body -- it's all about reducing body fat. super easy, common sensical stuff.

I recommend this as well. I started the kettle bell workout in the book and lost 10% body fat inn10 weeks.
Theresa

nu2012

Thanks tangal88 for all the video suggestions. In fact I started Jamie Easons day 1 today :-)

I found the book 4-hour body and The New Rules of Lifting for Women in the library and put them hold. Should be receiving sometime soon.

I used the caliper method and the handheld monitor for the measurements. So I kind of think they are correct. Anyways, no more fretting about whether it's right or wrong but going to take all of your advices and work on it. I have 5 lbs dumbbells and I will start with that.

Tonya, I think my BMR is 1200 and TDEE is 1350. I don't pay much attention to calories, as long they are between 1200-1400.

What is bod pod testing? For body fat %?

Good luck to you too gardenimp.

100g of proteins Lorina? I struggle to get 50-60g.

Thank you all for all the inputs. I was very confused and discouraged after seeing the high body fat. Seemed like losing weight was not a solution to make myself fit. I was also unaware about "skinny fat" and high body fat %. Not only do I understand it now but thanks to you all I know what to do about it and am feeling very encouraged. I am going to follow all your advices and in corporate strength training.

Thanks again!

Blueberry09

So what is the most accurate body fat % test? I had one done last June by a fitness professional using electrodes and it showed my bf to be 24%. I recently had a test done on some fancy scale by a dietician and it showed my bf as 31.7%. I just about cried as I'm down two sizes since June and have been working my butt off. I asked the dietician how the difference could be so large and she basically said, different tests give different results! I plan to go back for the same test after the summer to see the difference but I still have no idea what my bf% really is.

AZackery

What is bod pod testing? For body fat %?

Yes. You can go to this link to see what a bod pod is. http://www.health.utah.edu/PEAK/Services/Health_Fitness_Testing/Bod_Pod.html

AZackery

So what is the most accurate body fat % test? I had one done last June by a fitness professional using electrodes and it showed my bf to be 24%. I recently had a test done on some fancy scale by a dietician and it showed my bf as 31.7%. I just about cried as I'm down two sizes since June and have been working my butt off. I asked the dietician how the difference could be so large and she basically said, different tests give different results! I plan to go back for the same test after the summer to see the difference but I still have no idea what my bf% really is.

Blueberry09, for the electrodes test, how did the person test your body fat percentage: did you have to hold something or stand on something? How much did you weigh with a 24% body fat percentage and how much did you weigh with a 31.7% body fat percentage? How were you eating? I know you that eating plays an important role in decreasing or increasing body fat percentage.

Goal_Seeker_1988

bump

UsedToBeHusky

I'm wondering about your protein intake. MFP's setting is fairly low. You should eat 1g of protein per pound of lean body mass. For me, that is over 100 g of protein a day. It can be a struggle to get all of that protein in, but I still make the effort. It is the only macro I really pay any attention to.

UsedToBeHusky

As someone who has been working with clients on fat loss for several years, my recommendations would be to combine heavy weight training (weights you can lift for no more then 5-6 reps without losing form and doing 3-5 sets of each exercise with a 2-4 minute rest between sets and a variety of exercises for the total body without repeating the same muscle group two days in a row) followed by cardio to get the most fat burn for your exercise time. Circuit training, resistance for endurance (light weight and high repetition), toning classes, etc. are great for working the type one muscle fibers that are needed for those types of activities, but the heavy weights are needed to work the type 2 muscle fibers that are what have to be worked so they aren't broken down and burned in place of fat during the workouts. The cardio after working those type two fibers from heavy weight training will burn primarily body fat because the muscle glycogen will have been mostly used by the weights first. As for nutrition, the 1200 calorie rule is not accurate for everyone. In fact, it is not accurate for most people. Ideally, to burn fat while maintaining or even gaining lean tissue (yes you can gain lean tissue on a deficit but it is additional glycogen storage that is needed to fuel the heavy weights not muscle fibers for the first 4-6 months), I recommend finding an estimate of your total daily energy expenditure that is determined based on your body composition, activity level, and exercise and eating no less then 80% of that. So, if you add your BMR and activity not counting exercise and your exercise Calories burned and get a TDEE of 2000 Calories for the day, then you should eat no less then 1600 Calories that day so that the body doesn't look to muscle for Calories to burn instead of body fat. If you need help figuring your Calorie needs, PM me and I'll be glad to figure it for you.

Hi Tonya,

Just out of curiosity, your recommendation to eat 80% of TDEE, is that before or after exercise? In other words, should my total calories or net calories be at 80% of TDEE?

Helloitsdan

I eat in the range of 1200-1400 usually. It just goes up and down. I don't think I ever took too few calories.

Thanks for the book suggestion!

This is why you havent lost much body fat.

Check this link below and see what you should be eating daily.

I think youll be very surprised!

>>>>>IMPORTANT!!! To get your numbers right please visit http://www.fat2fitradio.com/tools/ Do the Military Body Fat Calc first, then the BMR tool. The BMR tool will give exact calories to eat on a daily basis. Add 20% to this number to get your TDEE. For Fat loss plans set up macros at 30% Protein/Fat each.<<<<<<<

deedog007

Bump

downsizinghoss

As some have stated, BodPod is worth the money. I have a friend that doesn't even use a scale anymore, they just paid a year in advance (to get a discount) and get tested every 2-3 months.

tacticalhippie

I always eat 100g+ of protein a day.

I was going to suggest Kettlebells.
It combines cardio with some strength and really helped me.

Blueberry09

So what is the most accurate body fat % test? I had one done last June by a fitness professional using electrodes and it showed my bf to be 24%. I recently had a test done on some fancy scale by a dietician and it showed my bf as 31.7%. I just about cried as I'm down two sizes since June and have been working my butt off. I asked the dietician how the difference could be so large and she basically said, different tests give different results! I plan to go back for the same test after the summer to see the difference but I still have no idea what my bf% really is.

Blueberry09, for the electrodes test, how did the person test your body fat percentage: did you have to hold something or stand on something? How much did you weigh with a 24% body fat percentage and how much did you weigh with a 31.7% body fat percentage? How were you eating? I know you that eating plays an important role in decreasing or increasing body fat percentage.

My weight has pretty much stayed the same since last June. I'm on a major plateau even though ive lost inches. And no, I wasn't holding anything - it was kind of similar to the heart test the doctor asks for every year. The two different tests also produced two different BMRs - one 1605 and the other 1411. More confusion!