Cutting body fat %

Muscles_Curves

How do you do it? I've been told two different ways: Low carb/high protein diet or lifting weights. What has worked for you?

ShannonMpls

Adequate protein + strength training

If you're in a deficit, assuring the deficit isn't too large will also help.

bms34b

I don't know if I've been successful, but I've done quite a bit of research that mainly states strength training (heavy free weights) plus a small deficit and high protein is the way to go. And not rushing it. It takes time.

Also, I have a few friends who have had good luck with strength training then doing a cut for 8-12 weeks (lower calories with very high protein).

Get ready to lift weights! If you haven't lfited before, check out New Rules of Lifting for Women. It covers all of this more scientifically and in depth.

lilpoindexter

I think doing cardio helps more with reducing fat percentage, than lifting weights.

You have to have a fairly clean diet, too.

Acg67

How do you do it? I've been told two different ways: Low carb/high protein diet or lifting weights. What has worked for you?

A calorie deficit, achieve it how you'd like. I'd add in resistance training to maintain LBM though

baptiste565

How do you do it? I've been told two different ways: Low carb/high protein diet or lifting weights. What has worked for you?

A calorie deficit, achieve it how you'd like. I'd add in resistance training to maintain LBM though

yes this.

SPNLuver83

small deficit (a large one won't shred body fat), as much protein as you can and strength training (heavy weights)

jesusHchris

Protein is good, yes, but I think you get to a point where more is not better. Especially when you are merely maintaining muscle mass to trim fat. Your body needs the carbohydrates for energy to get you through the workouts and even to fuel the process itself of burning fat.

I just finished a successful BF% cutting cycle a little over a month ago. I basically kept my workouts the same and lowered my calories to a moderate deficit. I added in one additional day of waking up early and running at a moderate pace for 60 mins prior to eating breakfast. That doesn't mean this added to my success, this is just what I did.

I ate at 55% carbs, 25% protein, 20% fat. I tried to get as much of my carbs as I could from fruits, veggies, and whole grains. I change my macros when bulking.

My workout routine:

2x week: Strength training with short breaks (30-60 seconds) between sets, basically circuit training with heavy weights
1x week: Less strenuous strength training, still heavy weights
2x week: Kickboxing - basically high intensity cardio, sometimes similar to HIIT
1x week: Early morning run as noted

Tilran

I think doing cardio helps more with reducing fat percentage, than lifting weights.

You have to have a fairly clean diet, too.

This is incorrect. Cardio will help you burn calories which will help you maintain a deficit, but cardio does not reduce fat percentage by itself. (Unless ofcourse you mean as a way to create a deficit)