hot to drop bf%
lin7604
Posts: 2,951 Member
Sorry about the title, it was suppose to say " how to drop bf%".....
ok, i have dropped a lot already over the last year and almost half, i am so close to my goal weight but i still want to drop bf%. I am currently at 23 % and would like to be 20-21% how to i go about doing that. I do lift some weights in my exercise dvd's like 30ds and ripped in 30 and slim in 6 but is there anything else i need to do. I use up to 10 lbs weights for those exercises and 10lbs is pushing it for me with some of the moves. will i get there in time doing what i am doing or am i completely wrong?
ok, i have dropped a lot already over the last year and almost half, i am so close to my goal weight but i still want to drop bf%. I am currently at 23 % and would like to be 20-21% how to i go about doing that. I do lift some weights in my exercise dvd's like 30ds and ripped in 30 and slim in 6 but is there anything else i need to do. I use up to 10 lbs weights for those exercises and 10lbs is pushing it for me with some of the moves. will i get there in time doing what i am doing or am i completely wrong?
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Replies
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Bump! I want to know too!0
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lift harder and heavier.... and eat clean!!! you will drop!!0
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Lift heavy stuff, slow down on the cardio. Try P90X, if you like the home workouts.
Build more muscle, burn more fat.
Check out www.leangains.com, free guide to intermittent fasting.0 -
If you're more worried about body composition than weight at this point, I would recommend full-on weight lifting. If you don't have/want to do "weight lifting" per se, you could do body weight/resistance training.0
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lift harder and heavier.... and eat clean!!! you will drop!!
^^ This0 -
I too did RI30, P90x, etc and thought I was lifting. Try out HEAVY lifting and you will see a difference.0
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If you're more worried about body composition than weight at this point, I would recommend full-on weight lifting. If you don't have/want to do "weight lifting" per se, you could do body weight/resistance training.
this! 3x a week full body strength training will help you lose the fat!0 -
Eat at a modest caloric deficit (85-90% of TDEE) while getting adequate protein intake and taking part in a heavy lifting strength training program.0
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isn't p90x a lot of cardio?
well as for the lifting heavier, i feel like i am doing it, i can't do all exercises with 10 lb weights, some yes but i can't do lots of reps with them, so i feel like 10 lbs is where it's at right now. i know i know i am a weakling,lol.... as for the cardio i do do any extra, the only little it is in the dvd's which really isn't alot. it' s only 2 minute segments 3 times... so a whopping 6 min cardio in 30 min....0 -
If you're more worried about body composition than weight at this point, I would recommend full-on weight lifting. If you don't have/want to do "weight lifting" per se, you could do body weight/resistance training.
this! 3x a week full body strength training will help you lose the fat!
what kind of moves exercises shoudl i do for that? everything i will be doing will be at home.0 -
lift harder and heavier.... and eat clean!!! you will drop!!
^^^^ THIS0 -
If you're more worried about body composition than weight at this point, I would recommend full-on weight lifting. If you don't have/want to do "weight lifting" per se, you could do body weight/resistance training.
this! 3x a week full body strength training will help you lose the fat!
what kind of moves exercises shoudl i do for that? everything i will be doing will be at home.
have a look at bodyweight exercises (press ups, plank, squats, lunges etc etc) or if you have room for a weights bench New Rules of Lifting for Women is a great place to start.0 -
If you're more worried about body composition than weight at this point, I would recommend full-on weight lifting. If you don't have/want to do "weight lifting" per se, you could do body weight/resistance training.
this! 3x a week full body strength training will help you lose the fat!
what kind of moves exercises shoudl i do for that? everything i will be doing will be at home.
Google starting strength, or stronglifts 5x5 to get an idea0 -
Eat at a modest caloric deficit (85-90% of TDEE) while getting adequate protein intake and taking part in a heavy lifting strength training program.
on fitnessfrog and scoobies my tdee says 1766.to maintain my weight, so i feel i am eating at that right now.0 -
If you're more worried about body composition than weight at this point, I would recommend full-on weight lifting. If you don't have/want to do "weight lifting" per se, you could do body weight/resistance training.
this! 3x a week full body strength training will help you lose the fat!
what kind of moves exercises shoudl i do for that? everything i will be doing will be at home.
have a look at bodyweight exercises (press ups, plank, squats, lunges etc etc) or if you have room for a weights bench New Rules of Lifting for Women is a great place to start.
thx. i already do push ups, squat's, lunges etc... so this is why i don't know where to go from here. I do those kind of exercises daily. just didn't know if i am not doing them enough?0 -
isn't p90x a lot of cardio?
well as for the lifting heavier, i feel like i am doing it, i can't do all exercises with 10 lb weights, some yes but i can't do lots of reps with them, so i feel like 10 lbs is where it's at right now.
Depends on what version of P90X .. the classic one a day is not THAT much cardio.. U need to do the exercises w the 10lbs that you can and w the exercises you can lift heavier weight you need to LIFT HEAVIER weight.. Also making ur profile visable can help with recommendations.. Its does not indicate if you are male/female.. If you have any physical limitations/ diet restrictions, age, etc.. If you want to be helped you have to be more of an opren book!! :flowerforyou:0 -
thx. i already do push ups, squat's, lunges etc... so this is why i don't know where to go from here. I do those kind of exercises daily. just didn't know if i am not doing them enough?
If normal push-ups are too easy, you can increase the difficulty by elevating your feet, and pull-ups. Pull ups are like the upper body squat. Between those two compound exercises you can pretty much work your entire upper body and core.0 -
i'm pretty sure on my profile it shows i am a 36 year old female?
any way....i am 36 and female,lol
i do have knee issues, so any jumping stuff is a no no.. but really what else does one need to know to give suggestion on how to drop bf%? I was just needing some suggestions on how to drop it, so i can either increase the reps i do or add a different exercise, as i do exercise for 30 min a day but feel like i am in a halt right now. I do my dvd's with the max weight i can right now, but wasn't sure if i should do more of certain types of exercises once the dvd is done for a bit? I am eating as clean as i think i ever will, and i log everything and keep track and try my best to meet my protein, etc. So i don't think any of that will get any better then what it is right now. 0 -
Sounds like you do a lot of body weight type stuff at home. From what i hear you saying i would suggest you get a weighted vest, leg weights, 8-20 medicine ball, just anything to add weight to your push ups, squats, lunges, etc.... you can hold your 10 pound weight when doing crunches or sit ups.
If you are already eating well as you say then you just need to increase the resitence (weight) in your muscle building excercises.
Good luck.0 -
I'm in the same boat - is plyometrics a good way to do this as well?
I like to do more resistence training then weights - although I love weights! I just get bored doing them all the time.
Is there a variation we, lin7604 and I, can do so it's not so boring?0 -
If you're more worried about body composition than weight at this point, I would recommend full-on weight lifting. If you don't have/want to do "weight lifting" per se, you could do body weight/resistance training.
this! 3x a week full body strength training will help you lose the fat!
what kind of moves exercises shoudl i do for that? everything i will be doing will be at home.
Back Squat
Bench Press
Power Clean
Standing Press
Deadlift
Front Squat
Clean and Press
bent over Row
Dip
Pullups
ETA: You should buy a home gym0 -
thx. i do most of those already.. except pull ups.....so i guess i just need to keep at it, increase my weight when i can for what ever exercises i do and hope that it finally comes off.
footiechick82: if you can do plyometrics, do them i can't b/c of my knees... 0 -
It all comes down to an appropriate calorie deficit below your actual TDEE. Since you are only looking to drop 3-4% in body fat, then only a small deficit is needed. As everyone has already stated, adequate protein intake along with moderate to heavy resistance (or volume) will help with relative preservation of lean body mass while maintaining a deficit.0
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thx. i do only have a 10-% defict from my tdee most days. i have been told by many that my protein is good, so i guess i need to do more reps of exercises and move up heavier when i can...0
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bump...very interesting 0
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thx. i already do push ups, squat's, lunges etc... so this is why i don't know where to go from here. I do those kind of exercises daily. just didn't know if i am not doing them enough?
If normal push-ups are too easy, you can increase the difficulty by elevating your feet, and pull-ups. Pull ups are like the upper body squat. Between those two compound exercises you can pretty much work your entire upper body and core.
Good advice for me, too, thanks. If I ever do a pull-up again (past elementary school gym class, it will be a miracle. I did "climb that darn rope", too! Won among the girls, in fact...took me all year to do that! LOL)0 -
well gee, i got excited,
i thought you were going to show me your hot boyfriend.0 -
It all comes down to an appropriate calorie deficit below your actual TDEE. Since you are only looking to drop 3-4% in body fat, then only a small deficit is needed. As everyone has already stated, adequate protein intake along with moderate to heavy resistance (or volume) will help with relative preservation of lean body mass while maintaining a deficit.
x20 -
I work with a professional trainer that trains ladies for competition. In addition to weights she preaches 1 hr of cardio a day 6 days a week.
Diet is 100% clean with no red meat at all.
Might not be the popular advice but she makes a living training girls for stage and getting that bf% as low as humanly possible.0 -
Disappointing, I thought this was going to be about breaking up with a hot boyfriend!0
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