Reduce body fat % ?

ninerbuff

Cardio doesn't burn fat. It burns calories. Where those calories are derived from depend on a lot of variables like intensity, duration, and glycogen storage. In fact, practically any physical activity burns calories.
The key to WEIGHTLOSS is calorie deficit. The key to FAT LOSS is a higher RMR. Higher RMR is achieved through higher intensity training. You burn more fat at rest in a day than you do doing 1-2 hours of cardio (even in the fat burning mode). High intensity training would include HIIT, and heavy *kitten* lifting.
The methods of body fat testing vary in results depending on the user and also whether you exercised, ingested food, drank too much water, etc. If you want an accurate test, then you need to follow the "pre test" guidelines to get more accuracy.


A.C.E. Certified Personal & Group FitnessTrainer
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Been in fitness for 28+ years and have studied kinesiology and nutrition

UsedToBeHusky

Forget the whole Net thing. That's a construct of MFP. Depending on which formula you use, you will either have a TDEE estimate that includes exercise or one that doesn't. MFP uses one that doesn't and sets your goal based on one or two pounds per week loss instead of 80% of TDEE. I personally set my goal calories at maintenance and then let MFP add the exercise calories then figure 80% of the total with or without exercise. That sounds confusing, I'm sure, so here's an example to help you see it.

If Maintenance is 2000 calories and the person doesn't exercise, then 2000 x 0.8 = 1600 MINIMUM Calories. So that person should consume somewhere between 1600 and 2000 Calories that day. Notice that even if they eat at the minimum, there is only a 400 Calorie deficit, so not even a pound a week loss. If they then exercise and burn 500 Calories, then the new TDEE is 2500 Calories. 2500 x 0.8 = 2000 MINIMUM Calories. So on this day, the person should consume between 2000 and 2500 Calories. If they are exactly on point eating the minimum, that is only 1 pound a week loss. If this person sets their goal at 2 pounds per week loss, then MFP would automatically give them a 1200 Calorie plan, which will promote weight loss, but not fat loss because it is too much of a deficit. So, this person should set their goal at 2000 calories so that MFP will automatically add those exercise Calories for them and then they only have to do one calculation daily. After they exercise, they should multiply their total Calorie Goal by 0.8 and make sure they consume at least that much that day.

Oh, I am totally going to try this. Thanks Tonya! You are extremely helpful as always! :flowerforyou:

nu2012

Might be helpful.

http://www.cordianet.com/calculator.htm

Future weight and bodyfat% estimates for healthy.

It says my TDEE is 1742. That's way too many calories to eat. I will definitely gain weight with that. When I was taking in 1600 calories, I was gaining weight.
Thanks for the link though. It shows lossy and lossless weight also. Hmmm

OP, have you tried a higher calorie intake combined with a good exercise routine and high protein intake? I think the results would surprise you. I was eating 1200 calories/day until I got to the last five pounds. It wasn't until I reset to maintenance and was eating more calories that I lost the last of the weight. And btw, things like nuts, fish, and greek yogurt make up the bulk of my protein intake, though I do supplement with protein powder because I am lucky if I get a serving of meat every day. I think even trying calorie cycling where you eat more one day and less the next may even produce results for you, but I will trust that you know your own body and know what works for it.

I started taking in greek yogurt and started taking in more calories. But I feel as if I am going to burst! Greek yogurt doesn't taste that good to me but I take it. I like the idea of calorie cycling. Even a nutritionist mentioned it sometime ago. Confuses the metabolism?

I will give more calories a week or two and see what happens....

nu2012

Oh yeah, you eat at TDEE, you maintain weight.

But your TDEE can't be 1742, unless you don't exercise.

You really want to just lose body fat, you do ONLY the type of exercise that is going to mainly burn body fat? Any other exercise is going to be for improving the body, which won't be totally body fat loss, as improving the body takes energy - food.

The best fat burning exercise - walking. Less than 3mph so you never get the heart racing too much or breathing very hard at all.
You eat at goal, which is slightly above BMR so you get full metabolism, and you do NOT eat back that fat burning activity that is not really exercise, just increased daily activity.

There have been women on here losing 3 lbs week doing that. Several hitting 2lbs week moving into goal weight.

Thanks! Why cant my TDEE be 1742? is it too much?

I want to continue weight loss as well as reduce body fat %. I can't walk for few weeks/month but after that I will try what you suggested. How long should the walks be?

heybales

I started taking in greek yogurt and started taking in more calories. But I feel as if I am going to burst! Greek yogurt doesn't taste that good to me but I take it. I like the idea of calorie cycling. Even a nutritionist mentioned it sometime ago. Confuses the metabolism?

I will give more calories a week or two and see what happens....

Considering you may have taken 3 weeks to slow it down to this point, you should really give it that many weeks to wake back up.

Oh, find the Greek yogurt that is 2% fat, much better. I don't know why they are jumping on the non-fat bandwagon with them, higher protein and same sugar is just fine with better fat.
Chobani was good, fruit on bottom, 2%.

You should really only add 200 a day for a week, and then go up again week after.

heybales

Thanks! Why cant my TDEE be 1742? is it too much?

I want to continue weight loss as well as reduce body fat %. I can't walk for few weeks/month but after that I will try what you suggested. How long should the walks be?

I guess if you are 5' even, activity level is Lightly Active, and 30 yrs old at goal weight of 110 lbs, then yes, your TDEE is 1742 exactly.
But I recall you mentioning the workout schedule you would be maintaining, which was more than 1-3 days a week light exercise.

So with a BMR of 1205, there is perhaps a 250 cal deficit of daily activity, more deficit at the real level.

The walking suggestion is just for a week. eat your 1200 (better to do 1300) and do nothing but gentle walking. Take the time you would have done another workout and just walk instead. For a week.
This shows your body the normal food you give is won't be robbed by the exercise, and it can increase the metabolism., and then burn the fat.
Then throw other stuff back in and feed it.

auntiebabs

Looks like you are well thin in the healhty range to me. you may want to reconsider your goal.

I just cribbed this from an article post by GIAIM online:

Mayo Clinic staff, as well as other health professionals, list the following age-adjusted body fat percentile recommendations:

Women:
*20-40 yrs old: Underfat: under 21 percent, Healthy: 21-33 percent, Overweight: 33-39 percent, Obese: Over 39 percent
*41-60 yrs old: Underfat: under 23 percent, Healthy: 23-35 percent, Overweight : 35-40 percent Obese: over 40 percent
*61-79 yrs old: Underfat: under 24 percent, Healthy: 36-42 percent, Overweight: 36-42 percent, Obese: over 42 percent

Men:
*20-40 yrs old: Underfat: under 8 percent, Healthy: 8-19 percent, Overweight: 19-25 percent, Obese: over 25 percent
*41-60 yrs old: Underfat: under 11 percent, Healthy: 11-22 percent, Overweight: 22-27 percent, Obese: over 27 percent
*61-79 yrs old: Underfat: under 13 percent, Healthy: 13-25 percent, Overweight: 25-30 percent, Obese: over 30 percent

BTW:
I asked the guy at the gym to test my body fat and it read 28.2 (I'm 50y.o.) I was thinking of shooting for someplace between 24-26 BUT he said he wanted to get me down to 19... NINETEEN. he knew my stats just plugged in my age, etc. That just seems a little excessive to me. BUT THEN AGAIN HE IS A TRAINER AND WANTS TO BOAST ABOUT RESULTS, because most folks don't have a range of reference for what the stat mean.

You know,this is a little (or a lot) off topic, but you are in no way 50. I can in no way believe that. You look like 15 years younger than that in your pic. At least to me and I admit I am very bad at guessing age.

1)
Gosh thanks :blushing: But it's true

2)
Just consider of what your gym is selling and what the Mayo clinic is offering for free online.
And shoot for goals that are sustainable. It's all a balance of the life you want to live versus you physical goals. Good to be in the healthy range. Once you are there, go ahead a tweak it to find out what is comfortable for you, but no need to kill yourself to get someplace you can't (or don't want to) maintain.

heybales

You know,this is a little (or a lot) off topic, but you are in no way 50. I can in no way believe that. You look like 15 years younger than that in your pic. At least to me and I admit I am very bad at guessing age.

Gosh thanks :blushing: But it's true

I agree, can't be. You are sitting in college classroom, probably in detention.

auntiebabs

You know,this is a little (or a lot) off topic, but you are in no way 50. I can in no way believe that. You look like 15 years younger than that in your pic. At least to me and I admit I am very bad at guessing age.

Gosh thanks :blushing: But it's true

I agree, can't be. You are sitting in college classroom, probably in detention.

:devil:
detention... maaaaaaybe

nu2012

Hi,

I am not even sure any of you will be able to view this message or not but I am just getting back regarding the suggestions. And asking more Qs :-)

I followed the suggestions and started weight training. I am using 5lbs dumbbells and resistance bands of different resistances and target one part of the body every day. Chest,legs,shoulders etc. When do we increase the weight that we use?

I have also upped my calories...actually I had to. and I am really struggling with food. With all the exercising,I feel hungry EVERY 2 hours. I assume it's a good thing,my metabolism being boosted. But it's not easy staying in the calorie limit. I am reallllly struggling with food.

So I added whey protein shake....is that something that would make one bulky? Or fat? Some people said it does. I just want something to help me fill my protein goal of the day and give me energy post workout. But still I have to figure my food now.

I have started walking also...for fat burning!

Does it seem like I am on the right track?

heybales

Hi,

I am not even sure any of you will be able to view this message or not but I am just getting back regarding the suggestions. And asking more Qs :-)

I followed the suggestions and started weight training. I am using 5lbs dumbbells and resistance bands of different resistances and target one part of the body every day. Chest,legs,shoulders etc. When do we increase the weight that we use?

I have also upped my calories...actually I had to. and I am really struggling with food. With all the exercising,I feel hungry EVERY 2 hours. I assume it's a good thing,my metabolism being boosted. But it's not easy staying in the calorie limit. I am reallllly struggling with food.

So I added whey protein shake....is that something that would make one bulky? Or fat? Some people said it does. I just want something to help me fill my protein goal of the day and give me energy post workout. But still I have to figure my food now.

I have started walking also...for fat burning!

Does it seem like I am on the right track?

Right track.

Whey protein shakes won't make you bulky unless you lifted really heavy and had testosterone. Won't make you fat unless you ate so much you went over your maintenance level.
People are goof-balls sometimes.
If anything, even if you had an excess of protein because of taking it at totally wrong time, like when muscles had no repair to do, it takes some energy to turn excess protein into fat storage.

If you are getting hungry ever 2 hrs, either you didn't increase calories enough, or you have low blood sugar problems, or you have insulin spikes after eating carbs. You might try eating a snack or meal with decent mix of carb, prot, fat, but eat the carb part last and see if any improvement.
And/or re-examine calorie needs for maintaining a deficit, but eating enough to feed the workouts.
You should be NET'ing above your BMR if you want to see real improvement from your workouts. MFP - Tools - BMR calc.
And should eat back exercise calories so your body is left with that much every day to make improvements, and really, to take care of basic functions of life.

For increasing the weight, as soon as you can do 3 x 12 or 15 with the bands, increase so you are back at 3 x 8.

theartichoke

Incredible advice. Thank you to the OP and all who answered!

SteffieMark

Saving for future reference. Thank you for all the information!

Sarauk2sf

Strength toning that does not involve heavy weights does not really help maintain lean body mass - you need to lift heavy (3 sets, 6 - 8 reps, at a weight you maintain good form but struggle on the last couple of reps). 5lb for most exercises will just be too light to help with muscle tone.

New Rules of Lifting for Women is a very popular routine - you should look into getting the book.

Sarauk2sf

Re the protein shake: it will NOT make you bulky or fat (as long as you are not going over your calorie goal).

wheezybreezy

bump

peachNpunkin

bump

mmtiernan

Strength toning that does not involve heavy weights does not really help maintain lean body mass - you need to lift heavy (3 sets, 6 - 8 reps, at a weight you maintain good form but struggle on the last couple of reps). 5lb for most exercises will just be too light to help with muscle tone.

New Rules of Lifting for Women is a very popular routine - you should look into getting the book.

^^^This!! You need to lift heavy to maintain your muscle mass and keep your metabolism stoked. Don't think that lifting serious weights will turn you into some muscle-bound she-man, because it WON'T. Women do not naturally have enough testosterone for that (thankfully)!

Since you belong to a gym, how about getting a few personal training sessions to help you learn proper exercise techniques and work up a routine? The "New Rules of Lifting for Women" is also a great reference. If you are really wanting DVDs for strength training, a good one to start with is the ChaLEAN Extreme series (this one is pricey, but you get 15 workouts on the DVD set and it has a calendar to walk you through which workout to do).

Either way - you are on the right track. For the record, I am 49 years old (and quickly rounding the corner on the big 5-0!) and I lift heavy weights. I work out at home and currently squat with 35 lb dumbells in each hand. If I can do this - so can you!

Lift 'em heavy - 3 sets of each exercise, 8 repetitions per set. When it starts to feel like you can do more than 8, increase your weights. Pretty simple stuff. But, since you are a 'newbie', I'd seriously consider getting the DVDs or some time with a personal trainer so you learn good form.

Hope this helps and congrats on your great progress so far! :flowerforyou:

teagin2002

Check out these websites they can help you set up a healthy routine you can stick with
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
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
Exercise:
Here are the sites I use:
HIIT (high intensity interval training):
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 lifting:
http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine

Lifting Heavy is lifting as much as you can to where you can complete no more than 12 to 15 with a but of a struggle.

If you are concerned about bulking, you can put yourmind at ease because as women we do not have the testastirone to bulk, if you want to decrease your body fat % you will want to eat at a deficit, a good formula is BMR @ your activity level - 400.
For me for instance my BMR @ light activity is 2024 cals. Following the formula 2024 - 400 = 1624 cals

Since you belong to a gym, I would recomend starting on the machines with the goal of lifting as much as I can for no more than 15 reps with a struggle for 3 sets till I got more uccustomed to lifting. If you are not sure of something ask don't risk injury

You will find a great deal of information on the provided sites explaining why lifting heavy is neccassary and why as women we will not bulk up as well. Good luck beautiful and congrats on your success!!

Cupcake1015

bump, great info!

nu2012

Thanks again heybales for your advices. This may sound naive but I am confused about the BMR,TDEE etc etc. There is so much information that I don't know what to follow. So what I decided to do is add more protein to my diet and eat when I am hungry and just stay below the calorie limit (which includes the workout calories as well)for the day. My hunger maybe caused by the carbs. Tomorrow at lunch I will try something else.
Thanks for the tips on increasing the bands and repetitions. Right now I am using the lightest resistance.

sarakuk2sf and mmtiernan, for some exercises I find 5 lbs tough. But I am getting 8 lbs weight sometime this week. Mostly I use resistance bands, if I can find modifications.

I am waiting to get the new rules for lifting from the library.

ChaLEAN Extreme series, what weights/bands does she use? wow 35 lbs!! Hopefully I will get to lifting that much someday!

I will keep the repetitions in mind.

I have joined the gym classes right now,so maybe will take personal training during the summer. I don't think I have too much energy left after the cardio classes. and I have to keep up with the cardio since I have more weight to get rid off.

Since I am new to strengthening, resistance bands have been easy to use so far. But I know I need to kick it up a notch. Also I watch the videos of the exercises before doing them.

Thanks a lot teagin for all the links. I will go through them. Gym weight machines scare me! Also doing it at home/with dumbbells I felt I would be able to continue it. But I will go and try the machines one of these days....

Thank you all for all the advices. I think I have already formed awesome biceps and triceps in three weeks! :-) Though I still have to lose the fat covering up their awesomeness!!

Roughly how many weeks does it take for one to see a change in body fat %? So that I can go and get it checked again.

mmtiernan

ChaLEAN Extreme series, what weights/bands does she use? wow 35 lbs!! Hopefully I will get to lifting that much someday!

With ChaLEAN Extreme and any other lifting program, you just lift what you are capable of lifting. Chalene herself lifts pretty heavy, but there is always on 'beginner' on the videos who lifts about the same weights as you are now and there is always someone using resistance bands - its what ever makes you comfortable! I started pretty light in the beginning too, but as long as you are lifting heavy enough so that you can only just get in 8 - 10 reps, you will be strengthening your muscles and will be able to move up gradually.

BMR is the base number of calories that your body needs just to function. There's a pretty good tutorial that walks you through it on this website: http://www.caloriesperhour.com/tutorial_BMR.php

heybales

Roughly how many weeks does it take for one to see a change in body fat %? So that I can go and get it checked again.

Depending on how the measurement is done, if there is like a 3% potential error, no need until you have lost like 5% weight.

If they say 5% error, then 10% weight loss until recheck.

lilmisfit

Bump...I need this.