how to reduce bf

lin7604

how can one reduce bf without losing any more weight? I am only a few lbs away from my ultimate goal and yet i would like to reduce a bit more bf. how can i do that with out losing too much weight? I have been told by others that i needed to lose more weight to loose the bf as well as it goes hand in hand and that you need cardio to burn that fat off????? is lifting the way to go about it or cardio or what?

Bakkasan

Weight lifting while eating very close to your TDEE can do the job. Cardio alone sure but it can reduce muscle mass which does not sound like a goal.

xxthoroughbred

Lift heavy.

iluvprettyshoes

I'm reading New Rules of Weightlifting for Women and it covers this! Great book!

lin7604

so i assume i will have to hit my goal 1st as i need a deficit for that then i can focus on eating more cals and lifting? I only work out 3-4 times a week max, so how much lifting should i do? how long, etc... any exercises or just a good mixture. how many reps, etc..

Bakkasan

I highly suggest picking up New Rules of Weightlifting for Women. If you really want to make a difference, lift heavy and learn the compound lifts that have huge effect with less time. That does not mean less effort.

lin7604

i would if i could if i ever had the time to actually sit down and just be able to read... anything.... i don't have much time daily to just sit and relax with a good book, never mind just having a moment to myself. plus i ony can workout at home and don't have much to help with that. i purchased 10 lbs weight a few weeks ago and am using that right now as i am a weakling and find that a challange some days doing certain exercises...

almc170

i would if i could if i ever had the time to actually sit down and just be able to read... anything.... i don't have much time daily to just sit and relax with a good book, never mind just having a moment to myself. plus i ony can workout at home and don't have much to help with that. i purchased 10 lbs weight a few weeks ago and am using that right now as i am a weakling and find that a challange some days doing certain exercises...

And you've gotten some very good answers. Sorry, there's not really a shortcut (believe me, I've been at this since May).

Bakkasan

Here is a quick list


Squat
Deadlift
Chest Press (Bench Press)
Rows
Chin-up/Pull-up
Military/Standing Pres
Dips

That will help any beginner/intermediate lifter. If you have a laptop and a bathroom, you can take a look at bodybuilding.com and many other sites that have detailed workouts to take the time out of it. And seeing that your time is limited, the compounds can help get you in and out fast. This isnt going to make you do it, but a gym or a decent weight set is required for thees routines.

If not, check out this nerdfitness article:
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
It's a great guide.

Now no more reasons why you cant!

lin7604

awesome thanks!!!!!

just checked out the fitness nerd site you had listed and it seems like a lot of the exercises i do in 30ds and rin30. so i guess i am on the right track anyway, i just need to do more of them....and a bit less on the cardio that is in the dvd... so pretty similar i think?

charliehefferon

bump