Trying to reduce my body fat percentage

JoAlberts

Hello

So I googled 'reduce body fat percentage' and found this site...http://www.bodybuilding.com/fun/drobson175.htm

I read it and understood MOST of it, but I have a few questions, which I hope people in the know could help me with.

'Moderate aerobics are likely to burn a greater amount of body fat if the intensity is kept at around 70 percent of maximum heart rate, and taken beyond the 30-minute mark' - Does that mean 30mins of constant walking (for example) or could I do 10 mins of rowing, then 10 mins cross trainer etc...(I am choosing to ignore the 70% heart rate thing as I don't have a HRM yet).

'With weight training, high repetitions with moderate weights would work best' - What does 'high repetitions' mean, does that mean to say LOTS of repetitions?

'Use a fat burning supplement' - Are there any out there that anyone recommends?

Actually, that's it. So not so many questions as first thought

Please help MFPers!

Jesse_Hunter

Well, Think about this...

A long distance runner vs. a sprinter, compare a photo of the two.

In my experience, you are going to maximize your fat burning ability while retaining muscle mass by following a high intensity cardio training routine or "HIIT" (High intensity interval training). I'd say 20 minutes worth 3 times a week is a typical reccomendation for intervals.

High repetitions would be like: 3 sets of dumbell curls 10-14 times (reps) per set. An example of high reps would generally be anywhere from 10 to 20 reps, an example of low reps would be anywhere from 2 to 8 reps.

Burning supps are a personal choice, I think they are junk. That isn't to say they don't help people, I just don't like the effects on my body.

JoAlberts

I should add that I could be classed as 'Overweight'...not obese but definitely overweight, and I am no fitness guru. I go to the gym twice a week, and do the 'normal' stuff (Bike, rower, cross trainer, leg machine arm machine, weights on ball, floor work for abs and plank). No heavy weights at all.

ctooch99

Personally, I have found interval training at 70-80% of maximum heart rate the most effective for burning fat and transitioning to building muscle. The workout I do is P90X - it's awesome and combines, cardio, strength, plyometrics and stretching to achieve results. There are a few such workouts (most people are really excited over the Insanity workout these days), but they all basically work under the same principle.

High reps means using a weight you can do 10-15 times until you begin to feel a burn. Personally I use weights where I feel the burn in the 7-10 rep range and that has helped build and define muscle mass considerably.

Best fat burning supplement is good diet. Simple carbs (sugars, processed) convert easily to fat and make you fatter, so avoid eating that stuff. Ironically, if you want to reduce body fat, taking in natural healthy fats and proteins is the way to go. Things like Avacados, olive oil, nuts, fish, chicken etc. They reduce your hunger, stabilize your blood chemistry and meet the nutritional needs of your body so they are not converted or stored to body fat in the same way carbs and sugars are. Some people more knowledgeable on here may debate it, but it has worked for me - down 40 pounds and maintaining like a rock with no hunger cravings etc. plus my cholesterol is at an all time low - all credit to healthy fats.

Jesse_Hunter

Best fat burning supplement is good diet.

agree.

Rayman79

From what you wrote, I just see a big 'broscience' banner flashing across my eyes :laugh: .

1. You don't need to do cardio to lose weight. It has a number of benefits for health and fitness, but is not needed for weightloss. The reason people often say you need it to lose weight is because the exercise burns calories and can help to create a caloric deficit... but here's the good news - you are on MFP, so you will be tracking all of your intake and create that deficit!

1b. When you are doing cardio, the only real benefit to being in the 'fat burning' zone is that it allows you to continue for longer periods of time than if you are going flatout!

2. As for the weight training - do it! This is the best way to change your body composition, hands down! The rep range is up to you, but I would suggest a standard rep range of 8-12 (x 3 sets) would be a really good starting point.

So, in order of importance: 1. diet, 2. diet, 3. weight training, 7. cardio.

Jesse_Hunter

I should add that I could be classed as 'Overweight'...not obese but definitely overweight, and I am no fitness guru. I go to the gym twice a week, and do the 'normal' stuff #Bike, rower, cross trainer, leg machine arm machine, weights on ball, floor work for abs and plank#. No heavy weights at all.

That is fine. If you are pretty over-weight, your main goal should just be consistency right now. That is the key, and the more you have to lose, the faster you are going to lose it. The lower your bodyfat % gets, the harder it starts to become to lose it. Here are two mistakes that 80% of people in the gym make...

1.) They find a routine and continue it exclusively, without change. If your body gets accustomed to what you are doing, then it will loose nearly all of its effectiveness. You need to regularly challenge your body, and do workouts that you may not particularly like sometimes.

2.) a complete disregard for nutrition and calorie intake. Literally 75-80% of the results you will make regarding your body are determined by how you eat, not your workouts. That is exactly why you see a lot more guys who are poofy than who have nice visible muscle def & a six pack.

The longer you are in the gym the more you will notice those same people on the treadmill everyday who look the same as they did a year ago. Most of these people think that they can hop on a treadmill at the same pace for 30 minutes everyday, then go home and eat ice cream and cake afterwards. Your body just doesn't work like that, and it is a 100% effective way to set yourself up for failure.