Body fat % of 27.5

Farburnfred

How to I reduce it?

I have started some strength training, do some cardio..it does not need to go fast but it does need to go down! I am only 2lbs or so off my target overall weight but the body fat is too high

FightingGenetics

Strength training for sure. By increasing your lean body weight with added muscle you will not only drop body fat but you will increase your basil metabolic rate so even at rest your body will burn more calories. STRENGTH TRAINING for sure. With good rest and post recovery protein.

Farburnfred

Thank you, so I just keep at it!

Does dietary fat make a difference?

Dave198lbs

How to I reduce it?

I have started some strength training, do some cardio..it does not need to go fast but it does need to go down! I am only 2lbs or so off my target overall weight but the body fat is too high

2 pounds from goal and 27% body fat?

to me, this says your goal weight is too high unless you are comfortable with all that extra fat

that sounds kind of harsh but the total weight number is no where near an accurate number for health and body fat percentage is MUCH more importanti

Dave198lbs

also just noticed that except for today, you haven't been logging your food

not sure how you can be doing anything real to get to goal if you aren't tracking

lin7604

How to I reduce it?

I have started some strength training, do some cardio..it does not need to go fast but it does need to go down! I am only 2lbs or so off my target overall weight but the body fat is too high

2 pounds from goal and 27% body fat?

to me, this says your goal weight is too high unless you are comfortable with all that extra fat

that sounds kind of harsh but the total weight number is no where near an accurate number for health and body fat percentage is MUCH more importanti

so what do you think is a good bf % for a goal weight? i am 4 lbs away from my goal.....

Dave198lbs

How to I reduce it?

I have started some strength training, do some cardio..it does not need to go fast but it does need to go down! I am only 2lbs or so off my target overall weight but the body fat is too high

2 pounds from goal and 27% body fat?

to me, this says your goal weight is too high unless you are comfortable with all that extra fat

that sounds kind of harsh but the total weight number is no where near an accurate number for health and body fat percentage is MUCH more importanti

so what do you think is a good bf % for a goal weight? i am 4 lbs away from my goal.....

in the end, it really depends on your goal

here is a link to check out-

http://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/

healthyKYgirl

How to I reduce it?

I have started some strength training, do some cardio..it does not need to go fast but it does need to go down! I am only 2lbs or so off my target overall weight but the body fat is too high

2 pounds from goal and 27% body fat?

to me, this says your goal weight is too high unless you are comfortable with all that extra fat

that sounds kind of harsh but the total weight number is no where near an accurate number for health and body fat percentage is MUCH more importanti

so what do you think is a good bf % for a goal weight? i am 4 lbs away from my goal.....

in the end, it really depends on your goal

here is a link to check out-

http://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/

^^
As a 37 year old woman, she's right at the bottom of the average of the first chart and right at the top of the fitness level of the second chart, so she doesn't have that much body fat to lose nor that much weight.

But OP, strength training will be your best bet to increase lean muscle mass and lose fat. A great book to try out is the "New rules of lifting for women". It's a good beginner strength training program.

LorinaLynn

Strength training and a good balance of carbs, fat and protein. If you don't change your macros from MFP's defaults, at very least try to go over your protein goals, reach your fat goals and stay under your carbs goals. Dietary fat doesn't make you have body fat, especially if it's fat from good sources (salmon, avocado, nuts... rather than deep fried Twinkies).

almc170

^^
As a 37 year old woman, she's right at the bottom of the average of the first chart and right at the top of the fitness level of the second chart, so she doesn't have that much body fat to lose nor that much weight.

But OP, strength training will be your best bet to increase lean muscle mass and lose fat. A great book to try out is the "New rules of lifting for women". It's a good beginner strength training program.

this

neverstray

I've been reading up on this because I have a similar problem. I've come to the conclusion that HITT is more effective than anything else for pure fat burning. Strength training doesn't burn fat, it just builds muscle. But, HITT targets fat. Also, one site I looked at said to drink a gallon of water per day. Water aids in helping to process fat out of the body.

Dave198lbs

^^
As a 37 year old woman, she's right at the bottom of the average of the first chart and right at the top of the fitness level of the second chart, so she doesn't have that much body fat to lose nor that much weight.

But OP, strength training will be your best bet to increase lean muscle mass and lose fat. A great book to try out is the "New rules of lifting for women". It's a good beginner strength training program.

this

yes, like I said, it depends on your goal. Who wants to be "average"?

lin7604

thanks for the link, i check it out and figured my stuff out and it looks like i am on the right track with my ultimate goal weight for bf % i want to be etc. so here's to another 4 lbs loss and getting me where i want to be

nxd10

How to I reduce it?

I have started some strength training, do some cardio..it does not need to go fast but it does need to go down! I am only 2lbs or so off my target overall weight but the body fat is too high

2 pounds from goal and 27% body fat?

to me, this says your goal weight is too high unless you are comfortable with all that extra fat

that sounds kind of harsh but the total weight number is no where near an accurate number for health and body fat percentage is MUCH more importanti

Body fat measurement is incredibly inaccurate. I posted a bunch of studies documenting that the other day - even with the best measures, which are water or air displacement.

HOWEVER, of course you want good lean muscle and not fat or flab. Hit your weight. Check your measurements. And work out with strength training (to build muscle) and cardio (to build aerobic capacity).

I think this is a really good, fast start you can begin today and do at home:

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

stines72

I've been reading up on this because I have a similar problem. I've come to the conclusion that HITT is more effective than anything else for pure fat burning. Strength training doesn't burn fat, it just builds muscle. But, HITT targets fat. Also, one site I looked at said to drink a gallon of water per day. Water aids in helping to process fat out of the body.

"technically" liting does burn fat, in the long run.

bluebird321

HITT (I use kettlebells) and a sensible caloric intake makes a difference. What that caloric intake ends up being is something you will need to experiment with and research. I mostly eat whole foods and have cut way back on the sugar which helped me quite a bit. I was at about 30% fat, but i'm down to about 13%. I use the hydrostatic body fat test for measurement.

Farburnfred

Have been away for 10 days..was logging before that and again now

Farburnfred

How to I reduce it?

I have started some strength training, do some cardio..it does not need to go fast but it does need to go down! I am only 2lbs or so off my target overall weight but the body fat is too high

2 pounds from goal and 27% body fat?

to me, this says your goal weight is too high unless you are comfortable with all that extra fat

that sounds kind of harsh but the total weight number is no where near an accurate number for health and body fat percentage is MUCH more importanti

Have been away for 10 days..was logging before that and again now

Goal weight is 62 kg and I am 5'6

Christine1110

Your diet!! You will be healthier also!!

Kmenczynski88

Strength training trumps cardio when it comes to fat loss....It all boils down to consistency.

Eat clean, and train hard.

TexasTroy

Dont worry about the weight...worry about the body fat percentage. Id rather weigh 50 pounds over my supposed " goal weight" and have 10 % body fat than be at my goal weight and have 30 percent body fat. Get what Im saying? On a " recommended chart " a 6' 2 , 230 pound NFL linebacker with 10% bodyfat would be considered over weight and yet so would a 6'2 230 office worker with 30% body fat..which do you think is healthier and in better shape? Thats my point....body weight indicates only how much you weigh, body fat, measure's your overall lean ( healthy ) body mass. Scale weight is way over-rated.

Kmenczynski88

agreed.

Farburnfred

Thanks all, have started the New Rules programme, though currently battling trying too hard and injuring myself..but thanks..seems I am on the right tracks..off to tread that article now

hkry3250

Well, after some calculations, you're at both a healthy weight for your height and a healthy BMI. I would need more info for fat% but so far, everything looks good.

neverstray

I've been reading up on this because I have a similar problem. I've come to the conclusion that HITT is more effective than anything else for pure fat burning. Strength training doesn't burn fat, it just builds muscle. But, HITT targets fat. Also, one site I looked at said to drink a gallon of water per day. Water aids in helping to process fat out of the body.

"technically" liting does burn fat, in the long run.

i know. i'm just trying to keep it simple.

neverstray

Strength training trumps cardio when it comes to fat loss....It all boils down to consistency.

Eat clean, and train hard.

this isn't really true. HITT is superior for fat loss accroding to research i've been reading. st just helps build muscle, but it's not effective for fat burning. they are different things. but, it comes down to HITT cardio, st, and diet. all three work together. they are not separate things.

Farburnfred

I did a strength training session this morning, with about 5 mins cardio either end for warm up cool down...342 calories according to my HRM

I find HIIT very hard can do such short periods..30 secs or so..

lin7604

i agree, i find it hard too. i just can't get into rhythm...

elizak87

2 pounds from goal and 27% body fat?

to me, this says your goal weight is too high unless you are comfortable with all that extra fat

that sounds kind of harsh but the total weight number is no where near an accurate number for health and body fat percentage is MUCH more importanti

I have been 65 kilos with 22% body fat but when I weighed a month ago I was 70 kilos with 36% body fat. I don't think the 5 kilos will equal a loss of 14% body fat. I think I need to realise at 65 kilos I did strength work outs and had muscle. So strenth exercises are a must of me

Farburnfred

My goal weight was 62 kg, but I think I am dropping that to 60 now.. And I want that weight to be muscle!

withchaco

I did a strength training session this morning, with about 5 mins cardio either end for warm up cool down...342 calories according to my HRM

I find HIIT very hard can do such short periods..30 secs or so..

HRMs are no good for estimating calorie burn for strength training or even HIIT, unfortunately! They're meant to estimate calorie burn for low to medium intensity cardio. Your heart rate and calorie burn have a different relationship during strength training compared to medium intensity cardio.

And HIIT is meant to be super hard... So if you find it very hard, you're doing it right!