Women cutting body fat!

LeanMeanFitnessMachine

I want to know your tips, tricks, & secrets to cutting down your body fat percentage! What works for you? What hinders progress? Do you take any supplements? What do your workout routines look like? Any and all advice is welcome!

My stats:
Current Body fat: 23.1%
Goal Body Fat: 17-20%
Weight: 140
Goal Weight: 130-135
Height: 5'6''

I am currently training for my first triathlon in June, so my workout routine consists of a combination of running, biking, swimming, strength training, circuit routines, and core work. Basically, a little bit of everything! Check out my diary if you wanna know more about my daily eating habits, but I'm more interested in the fitness part. Thanks for all the help!!

swood0114

Bump!

Smuterella

bump

SamHughes15

bump! your stats are pretty much the same as mine!

amonkey794

Not the same stats, but same general idea!

HeidiMightyRawr

Your stats are similar-ish to mine, I'm:

5'8
Weight: 147
Goal weight: 135
Bodyfat %: Not sure, but I was 22% at 150lbs.
Goal bodyfat: Enough to see abs and other definition (15-18%)

What works for me:

Food: A small calorie deficit, eating what I like as long as it fits my macros (40%carbs, 30%fat and protein) and I get enough fibre, fruit, veges etc.

Exercise: 4x a week heavy lifting, upper/lower split. Compound exercises such as squat, deadlift and bench, along with other isolation exercise as well.

Supplements: 1 whey protein shake a day (ON Gold Standard 100% Whey)

What hinders progress: Not staying around my calorie goal (going lots over), alcohol (I drink, but it's not often), and not training.

joec63

Here's one way.

http://www.bodybuilding.com/fun/body-transformation-halting-self-sabotage.html

Angie_1MR

I want to know your tips, tricks, & secrets to cutting down your body fat percentage! What works for you? What hinders progress? Do you take any supplements? What do your workout routines look like? Any and all advice is welcome!

My stats:
Current Body fat: 23.1%
Goal Body Fat: 17-20%
Weight: 140
Goal Weight: 130-135
Height: 5'6''

I am currently training for my first triathlon in June, so my workout routine consists of a combination of running, biking, swimming, strength training, circuit routines, and core work. Basically, a little bit of everything! Check out my diary if you wanna know more about my daily eating habits, but I'm more interested in the fitness part. Thanks for all the help!!

You eat A LOT of sugar! I would start by cutting that down SUBSTANTIALLY!

AmyLRed

bump!

salxtai

Bump. I'm all for hitting <20%

dlyeates

I'm interested in this too since I'm going to start strength training and want to cut body fat!!!

rachelpitkin10

I am by no means an expert but looking at your food diary, I would try to cut back the sodium a little more and increase your protein. I have been advised by a trainer to get 1 protein per pound of my body weight.

akiramezu

Hey there ladies

Some Tips on how i cut fat, that you can do as well.

1. Crank up the HIIT: so that includes sprinting instead of jogging/running, and circuit training
2. Eat a calorie deficit (obviously haha) I would say around 1200-1500 calories, or whatever that you think is best for you
3. High Protein, Moderate Fat and Low Carb. Here's my day today, which is a good example of this http://www.myfitnesspal.com/food/diary/akiramezu?date=2012-04-02
4. Keep it simple with your diet, lean meats, eggs for protein, vegetables/fruit for carbs and olive oil for fats
5. HEAPS OF HOT SPICES (cayenne pepper, black pepper, chili etc) it can ASSIST in fat loss by increasing your bodies temperature
6. CAFFEINE: no, not energy drinks and coffee with milk/cream. BLACK COFFEE or caffeine pills. 200-400mg dosage, it increases lipolysis (release of fatty tissue into the blood stream for energy use). Remember to CYCLE it, as you can build a tolerance for caffeine
7. SLEEP: a good 8 - 10 hours, this is when your body builds its muscles. MORE MUSCLE = MORE CALORIES REQUIRED FOR YOUR BODY TO SUSTAIN ITSELF
8. OMEGA-3: take a fish oil supplement, you need fat to burn fat.

GOODLUCK AND HAVE FUN =D

amonkey794

Hey there ladies

Some Tips on how i cut fat, that you can do as well.

1. Crank up the HIIT: so that includes sprinting instead of jogging/running, and circuit training
2. Eat a calorie deficit (obviously haha) I would say around 1200-1500 calories, or whatever that you think is best for you
3. High Carb, Moderate Fat and Low Carb. Here's my day today, which is a good example of this http://www.myfitnesspal.com/food/diary/akiramezu
4. Keep it simple with your diet, lean meats, eggs for protein, vegetables/fruit for carbs and olive oil for fats
5. HEAPS OF HOT SPICES (cayenne pepper, black pepper, chili etc) it can ASSIST in fat loss by increasing your bodies temperature
6. CAFFEINE: no, not energy drinks and coffee with milk/cream. BLACK COFFEE or caffeine pills. 200-400mg dosage, it increases lipolysis (release of fatty tissue into the blood stream for energy use). Remember to CYCLE it, as you can build a tolerance for caffeine
7. SLEEP: a good 8 - 10 hours, this is when your body builds its muscles. MORE MUSCLE = MORE CALORIES REQUIRED FOR YOUR BODY TO SUSTAIN ITSELF
8. OMEGA-3: take a fish oil supplement, you need fat to burn fat.

GOODLUCK AND HAVE FUN =D

Thank you! and YAY for spiciness!!!!!

akiramezu

I GOT SOME MORE!

3. EDIT: i meant HIGH PROTEIN, Moderate Fat and Low CARB WHOOPS =D

9. IF YOU ARE DOING LOW CARB (3-4 days)! Have a day or two where your RELOAD your carbs, body builders in particular when cutting body fat, have a strict low carb diet, but will have a day or two where they will intake carbs. This fills your muscles with the much needed glycogen for us to be able to use our muscles to work out
10. GREEN TEA - if your sick of water, have some green tea, heaps of research on green tea and its fat loss properties!
11. High emphasis on COMPOUND lifts (Bench press, squat, dead lift)
12. High emphasis on ALL BODY EXERCISES such as pushups, air squats, pullups/chinups, burpees, box jumps, skipping

MrsLVF

Bump....
I need to lower bf% too. I am not loving the bulky look my arms are getting with the strength training :frown:

TONYAGOOCH

I want to know your tips, tricks, & secrets to cutting down your body fat percentage! What works for you? What hinders progress? Do you take any supplements? What do your workout routines look like? Any and all advice is welcome!

My stats:
Current Body fat: 23.1%
Goal Body Fat: 17-20%
Weight: 140
Goal Weight: 130-135
Height: 5'6''

I am currently training for my first triathlon in June, so my workout routine consists of a combination of running, biking, swimming, strength training, circuit routines, and core work. Basically, a little bit of everything! Check out my diary if you wanna know more about my daily eating habits, but I'm more interested in the fitness part. Thanks for all the help!!

You eat A LOT of sugar! I would start by cutting that down SUBSTANTIALLY!

I just looked at a few days of her diary and I guess I don't see what you consider A LOT of sugar. Looks like to me most of her sugars come from fuits which isn't bad. She's not overdoing it on her fruits either. Her diary looks really good to me.

Angie_1MR

If the goal is to cut fat, sugar needs to be reduced as much as possible, that includes fruit, skim milk, sugary yogurt, etc. For fat loss, fruit should be limited only to pre and post workout. Just my opinion, take it for what you want.

sid719e

AngieMurgo is right. 20g of sugar from candy is the same as 20g of sugar from fruit. Sugar is sugar...

chachadiva150

6. CAFFEINE: no, not energy drinks and coffee with milk/cream. BLACK COFFEE or caffeine pills. 200-400mg dosage, it increases lipolysis (release of fatty tissue into the blood stream for energy use). Remember to CYCLE it, as you can build a tolerance for caffeine

Thanks for the info on caffeine and lipolysis. I had read that the Biggest loser contestants occasionally took caffeine pills. If anyone is curious, it's worth a Google search.

medoria

What has worked for me

Intermittent fasting ( lean gains and warrior diet)
Eating clean
Strenght or resistance training 3- 5 times a week

KikiD22

If the goal is to cut fat, sugar needs to be reduced as much as possible, that includes fruit, skim milk, sugary yogurt, etc. For fat loss, fruit should be limited only to pre and post workout. Just my opinion, take it for what you want.

^This

I took a look at the diary and there are a lot of hidden sugars (Maple & Brown Sugar oatmeal, fruit, milk, flavored Greek yogurt). If you are going to have some fruit during the day, use berries or another high fiber fruit (natural applesauce & a little cinnamon is great) to flavor plain oatmeal instead of buying the flavored varieties. Eat the plain Greek yogurt. Make your oatmeal with water instead of milk. A few little added changes like this and you will start to see a difference.

I'm training for a figure competition 18 weeks from now and slowly cutting to about 13-15% bodyfat. I have occasional fruit, normally post-workout, but the large majority of my carbs come from fibrous veggies.

Angie_1MR

If the goal is to cut fat, sugar needs to be reduced as much as possible, that includes fruit, skim milk, sugary yogurt, etc. For fat loss, fruit should be limited only to pre and post workout. Just my opinion, take it for what you want.

^This

I took a look at the diary and there are a lot of hidden sugars (Maple & Brown Sugar oatmeal, fruit, milk, flavored Greek yogurt). If you are going to have some fruit during the day, use berries or another high fiber fruit (natural applesauce & a little cinnamon is great) to flavor plain oatmeal instead of buying the flavored varieties. Eat the plain Greek yogurt. Make your oatmeal with water instead of milk. A few little added changes like this and you will start to see a difference.

I'm training for a figure competition 18 weeks from now and slowly cutting to about 13-15% bodyfat. I have occasional fruit, normally post-workout, but the large majority of my carbs come from fibrous veggies.

Where is the "Like" button?

armitchell83

Bumping for later... it looks like we have similar stats/goals

imjessly

bump

Lyadeia

Last September, I was 150 pounds and 33% body fat. I am currently 137 pounds and 21% body fat. I am slowly but surely reaching my goal of 16% body fat (and not caring how much I weigh when I get there).

I eat around 1400 calories per day with a minimum of 1 g of protein per pound body weight, 0.25 g of fat per pound body weight, and I fill in the rest of calories with whatever (carbs, more fat or protein...doesn't matter to me as long as I hit those fat and protein mins).

I do 4 days of weight lifting per week using Tom Venuto's "The New Bodybuilding Workout." It is an upper/lower split with 2 days of heavy lifting (5-6 reps on compound moves with a couple isolation moves at the end for about 8-12 reps) and 2 days of moderately heavy lifting (8-10 reps on compounds moves with isolations at the end).

I also toss in a couple days of cardio on my off days from weight training. If I miss cardio, it's no biggie for me, I just don't eat back whatever calories those days. It's the deficit that causes fat loss anyway. Weight training increases your RMR so you burn more...cardio for me has other benefits aside from weight loss which is why I do it.

What has hindered me is totally dietary. When I stick to my goals stated above, the fat comes off really fast! When I slip on the diet, my fat loss is at a stand still. Interestingly enough, I haven't "backslid" much at all, even on weeks of bad eating, as long as I keep up my heavy lifting. Raising that RMR is an awesome thing, lol. Not doing weight training has hindered me in the past. In fact, when I was a cardio bunny (even when I was doing HIIT) I would easily gain weight when I took a week off of exercise. Now I don't have to worry about that because of my weight lifting. So I guess to sum it up, cardinal sins for my fat loss would be eat too much and stop weight training.