Lowering Body Fat Without Losing Weight.

JoshuaL86

I am currently 5'11", 170 pounds, and BF% of 14-15%. I would like to get to 10% Body Fay without losing anymore weight. I know lifting will help with this, but I am not too familiar with lifting. I run a lot, I love running half-marathon's and I'm not willing to give that up. Is it even possible to get my Bod Fat percentage to 10% without dropping weight? Thanks for your help!

sarahstrezo

I'm doing just that right now.
But...I didn't start doing that until I upped my calories, upped my protein, started lifting heavy and running a tad less.

I've been lifting heavy since September 1st of this year. And...in those almost 3 months, I've gone down 2% BF, upped my LBM by 5 lbs and the scale has actually gone up about 3-4 lbs.

n0ob

I am currently 5'11", 170 pounds, and BF% of 14-15%. I would like to get to 10% Body Fay without losing anymore weight. I know lifting will help with this, but I am not too familiar with lifting. I run a lot, I love running half-marathon's and I'm not willing to give that up. Is it even possible to get my Bod Fat percentage to 10% without dropping weight? Thanks for your help!

5'11" 170 at 10% body fat while running half marathons sounds awefully tough. Just hard to do enough weight training to build muscle with that much cardio even if you eat at maintenance perfectly.

JoshuaL86

I am currently 5'11", 170 pounds, and BF% of 14-15%. I would like to get to 10% Body Fay without losing anymore weight. I know lifting will help with this, but I am not too familiar with lifting. I run a lot, I love running half-marathon's and I'm not willing to give that up. Is it even possible to get my Bod Fat percentage to 10% without dropping weight? Thanks for your help!

5'11" 170 at 10% body fat while running half marathons sounds awefully tough. Just hard to do enough weight training to build muscle with that much cardio even if you eat at maintenance perfectly.

You think so? I only run 4 days a week, two 4 mile runs, a 6 mile run, and a long run of 10 miles.

sarahstrezo

I am currently 5'11", 170 pounds, and BF% of 14-15%. I would like to get to 10% Body Fay without losing anymore weight. I know lifting will help with this, but I am not too familiar with lifting. I run a lot, I love running half-marathon's and I'm not willing to give that up. Is it even possible to get my Bod Fat percentage to 10% without dropping weight? Thanks for your help!

5'11" 170 at 10% body fat while running half marathons sounds awefully tough. Just hard to do enough weight training to build muscle with that much cardio even if you eat at maintenance perfectly.

^^ Exactly. Lowering your BF % while keeping the scale saying the same, means those pounds of fat are going to have to be replaced with muscle. Which is going to be hard to do with all that running and no lifting.

Jhackney1976

Very possible if up the calories with “lean” protein (fish, chicken, beans and egg whites) and incorporate some strength training. Because you are a beginner just simple “compound moves” will fork fine. Compound moves are two joint movements. Examples are: Squat, Bench press, Military press, pull-ups, etc. Just an extra 20-40 grams of protein per day will help a lot at first.

bahacca

My biggest question is why the fixation on the number on the scale? What is REALLY your goal? Is it better performance running? Is it a more muscular physique? 10% body fat you HAVE TO lose fat, which, in turn, will drop weight on a scale. BUT, if you are a muscular build, it will reveal a more ripped physique. If you aren't as muscular as you'd like, think about bulking first, upping calories and protein, building more muscle and then cut to reveal them.

scottb81

If you lose 5% bodyfat without losing or gaining any muscle you will then weigh 162. To maintain your weight and lose 5% bodyfat you will have to gain 8 lbs of muscle.

If your goal is to run faster then there is nothing wrong with weighing 162.

usmcmp

http://www.builtlean.com/2011/05/11/how-to-get-ripped-and-cut/

Get Ripped Step #1: Overcome the Mental “Weight” Hurdle

One of the most frequent questions I get from guys is, “I want to get ripped, but I want to stay the same weight. What do I do?”

This question tells me many guys (1) may not understand the basic arithmetic of getting ripped, (2) are too concerned about the scale and not body fat percentage, which is what it’s all about and (3) overestimate how much muscle weight they can naturally add to their frames. Sadly, too many guys are doomed from the start!

DavPul

If you're not willing to cut back on the running, you're going to have a very tough time accomplishing what you wish to accomplish. Decide what's important to you and then come back and ask us again, but without limitations on how we can answer you.

JoshuaL86

I'm currently training for a half marathon that I'm running in January, so I can't really cut back on the running until after that. As far as losing or gaining weight, I guess the number on the scale shouldn't matter so much if I get to the BF% I want to be at. I am not concerned with bulking or being "ripped", 10% is just my goal to reach.

bahacca

I ran my first (and probably only!LOL) half in September. I took the summer off from lifting as the time commitment of the running training was just too much for me to devote time to lifting as well. In hindsight, I wish I would have dragged my kids to the gym 3x a week for 30 minutes to get the lifting in. I think it would have helped with my overall conditioning and would have helped me better transition AFTER I was done with the half into a mode where fat loss and maintaining as much lean muscle mass has become my goal. So, while I hear you with the not being able to drop the runs at this time, consider adding some compound lifts in a few times a week until you can open up more time to lifting/change diet to decrease body fat. I learned the hard way that training for a 1/2 is NOT a time to try to go below calorie needs. You use SO much energy in those runs I found it close to impossible for ME to be in a deficit and be able to perform. If you can, more power to ya!

DavPul

I understand. I'm running 8-10 miles a couple times per week for a run I have next year. Detrimental to my ultimate goals but the only way to train for a run is by running.

Getting down to 10-12% is possible with all your running, but not without losing weight. Like people up thread pointed out, you would have to gain almost 10 pounds of muscle and that's darn near impossible for your frame with that much running. But if you change the goal so that maintaining BW isn't part of the goal, you should be able to do that. Do add lifting. Do eat lots of protein.

Good luck

Traveezy

http://www.builtlean.com/2011/05/11/how-to-get-ripped-and-cut/

Get Ripped Step #1: Overcome the Mental “Weight” Hurdle

One of the most frequent questions I get from guys is, “I want to get ripped, but I want to stay the same weight. What do I do?”

This question tells me many guys (1) may not understand the basic arithmetic of getting ripped, (2) are too concerned about the scale and not body fat percentage, which is what it’s all about and (3) overestimate how much muscle weight they can naturally add to their frames. Sadly, too many guys are doomed from the start!

thank you for this link

JoshuaL86

Thank you guys and gals for all the advice, great stuff! I really appreciate it!

BigRich822

You have to build some muscle, I say hit the weights brah!

padswe1970

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SanDiegoCasey

Don't know your geography, but if you're in an area that allows it, maybe try some trail running and cut back on the roadwork. If you have mountain trails you can eat and hit those hard like a leg workout, might add some mass to your legs.

JoshuaL86

Don't know your geography, but if you're in an area that allows it, maybe try some trail running and cut back on the roadwork. If you have mountain trails you can eat and hit those hard like a leg workout, might add some mass to your legs.

I wish we had mountains, I live in Houston, completely flat.

IpuffyheartHeelsinthegym

I gained 10 pounds and lost body fat by cleaning up my food and lifting weights....

LeenaRuns

Lift, keep running, and eat at a modest surplus.

PS - my husband has that shirt too :-)

CorvusCorax77

I'm currently training for a half marathon that I'm running in January, so I can't really cut back on the running until after that. As far as losing or gaining weight, I guess the number on the scale shouldn't matter so much if I get to the BF% I want to be at. I am not concerned with bulking or being "ripped", 10% is just my goal to reach.

I don't understand why folks say to stop running. I think if you run and lift as well (if you got that kinda time) you should be fine.

But just a little note:

I used to train for marathons and always get injured. Then i decided to do HIIT and weight lift instead of doing long runs. I recently ran a half marathon wihtout training for it at all and did just fine. Granted I wasn't aiming to win, but I kept a good pace and did hella better than I ever have before and that was all on weight training. I don't know if you are aiming to win or if you are just aiming to do, but it's possible I think to train for a long run without doing long runs all the time.

JoshuaL86

I've been doing this for about 3 weeks now, I've gained one pound and I've lost an inch in my waist!

JoshuaL86

Lift, keep running, and eat at a modest surplus. http://www.myfitnesspal.com/post/new/806690-lowering-body-fat-without-losing-weight?quote=12247173

PS - my husband has that shirt too :-)

This is my favorite shirt!

waldo56

The only thing the running is going to do is limit the maximum rate you can gain muscle (due to some of your recovery resources being devoted to the running).

On the flipside the running should keep your gains cleaner as long as you try to gain very unaggressively.

With all the running you should be able to gain in a very modest surplus and still lose BF%. Eat high protein, try to gain a half pound a week or less, and chances are your BF% will drop and weight increase very slowly.

NRBreit

Here is what I have gathered from research on this topic:

Step 1: Achieve 10% body fat by losing weight/calorie deficit. Lift heavy and eat at least 1g Protein per pound of body weight to minimize muscle loss.
Step 2: Once you hit 10% BF, switch to a slight calorie surplus to gain approx. 1 lb. per week while lifting heavy and keeping protein intake up.
Step 3: Once you gain 10-15 lbs., assess your body fat levels. You will have gained fat along with muscle. Go back to calorie deficit and lose weight until 10% body fat.
Step 4: Repeat steps 2 and 3 until you reach 170 lbs. with 10% body fat.

You can keep running but that will add to the number of calories you need to eat during Step 2.

JoshuaL86

This is a lot of great information, thank you!