how do i actually lose body fat?

newhabit
newhabit Posts: 426 Member
in Fitness and Exercise
how do i actually lose body fat? I've been lifting heavy for about 3 months. eating at a slight deficit from TDEE. do i just keep doing that? when i say lifting heavy, i use about 20 lb for rows, 30 for squats, etc. basically i can only do about 6-10 reps and i can't do anymore.... what else do i need to do. i'm happy with the weight #, just want to lower body fat. want to hear from people who know and have been there. i got 2 bod pod readings in the last year, it went down 1.5%. is it just slow and steady or a way to make it happen faster?

Replies

  • newhabit
    newhabit Posts: 426 Member
    i guess no one knows... :)
  • caseythirteen
    caseythirteen Posts: 956 Member
    It looks like you don't have much to lose so yes, slow and steady is how it's going to work at this point. I would just keep eating at the slight deficit and keep increasing those weights! The heavier they get the more improved the result.
  • DavPul
    DavPul Posts: 61,406 Member
    Edited because I just noticed you only have 5 pounds to lose.

    Yes. It goes very slowly at this point. Be sure vigilant in your calories tracking
  • SanDiegoCasey
    SanDiegoCasey Posts: 130 Member
    food diary is key, why not make yours public so people can actually give you advice rather than guessing?
  • newhabit
    newhabit Posts: 426 Member
    i could make it public again but i wasn't becuase i tend to be more dishonest if i share it. so, if i want to keep myself honest, best thing is to keep it private. i guess slow and steady is the answer! :)
  • becca_21
    becca_21 Posts: 100 Member
    Sounds like you're on the right track. Are you incorporating cardio?
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    how do i actually lose body fat? I've been lifting heavy for about 3 months. eating at a slight deficit from TDEE. do i just keep doing that? when i say lifting heavy, i use about 20 lb for rows, 30 for squats, etc. basically i can only do about 6-10 reps and i can't do anymore.... what else do i need to do. i'm happy with the weight #, just want to lower body fat. want to hear from people who know and have been there. i got 2 bod pod readings in the last year, it went down 1.5%. is it just slow and steady or a way to make it happen faster?

    Fat loss is actually a combination of weight loss + muscle retention.

    weight loss = caloric deficit
    muscle retention = sufficient protein, heavy lifting, sufficient total cals

    so fat loss = small caloric deficit + sufficient protein + heavy lifting

    If I had to guess, I'd say it's a combination of 2 things... 1) you need to give it more time, 2) you need to lift heavier.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    i guess no one knows... :)

    Seriously? It's been 13 minutes since your first post...
  • mareeee1234
    mareeee1234 Posts: 674 Member
    bump! I'm interested tooooo
  • Muscles_Curves
    Muscles_Curves Posts: 385 Member
    how do i actually lose body fat? I've been lifting heavy for about 3 months. eating at a slight deficit from TDEE. do i just keep doing that? when i say lifting heavy, i use about 20 lb for rows, 30 for squats, etc. basically i can only do about 6-10 reps and i can't do anymore.... what else do i need to do. i'm happy with the weight #, just want to lower body fat. want to hear from people who know and have been there. i got 2 bod pod readings in the last year, it went down 1.5%. is it just slow and steady or a way to make it happen faster?

    Fat loss is actually a combination of weight loss + muscle retention.

    weight loss = caloric deficit
    muscle retention = sufficient protein, heavy lifting, sufficient total cals

    so fat loss = small caloric deficit + sufficient protein + heavy lifting

    If I had to guess, I'd say it's a combination of 2 things... 1) you need to give it more time, 2) you need to lift heavier.

    jacksonpt....Thanks for this. I've been wondering about this. I lift really heavy (230-310#) and wanted to shed this body fat so I can see my muscle.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    how do i actually lose body fat? I've been lifting heavy for about 3 months. eating at a slight deficit from TDEE. do i just keep doing that? when i say lifting heavy, i use about 20 lb for rows, 30 for squats, etc. basically i can only do about 6-10 reps and i can't do anymore.... what else do i need to do. i'm happy with the weight #, just want to lower body fat. want to hear from people who know and have been there. i got 2 bod pod readings in the last year, it went down 1.5%. is it just slow and steady or a way to make it happen faster?

    Fat loss is actually a combination of weight loss + muscle retention.

    weight loss = caloric deficit
    muscle retention = sufficient protein, heavy lifting, sufficient total cals

    so fat loss = small caloric deficit + sufficient protein + heavy lifting

    If I had to guess, I'd say it's a combination of 2 things... 1) you need to give it more time, 2) you need to lift heavier.

    jacksonpt....Thanks for this. I've been wondering about this. I lift really heavy (230-310#) and wanted to shed this body fat so I can see my muscle.

    Just to be clear since you're the second person to say they lift heavy and post how much they lift to "prove" it...
    Heavy is not a number... it's effort. What's heavy for me may be someone else's warm-up weight.
  • Muscles_Curves
    Muscles_Curves Posts: 385 Member
    how do i actually lose body fat? I've been lifting heavy for about 3 months. eating at a slight deficit from TDEE. do i just keep doing that? when i say lifting heavy, i use about 20 lb for rows, 30 for squats, etc. basically i can only do about 6-10 reps and i can't do anymore.... what else do i need to do. i'm happy with the weight #, just want to lower body fat. want to hear from people who know and have been there. i got 2 bod pod readings in the last year, it went down 1.5%. is it just slow and steady or a way to make it happen faster?

    Fat loss is actually a combination of weight loss + muscle retention.

    weight loss = caloric deficit
    muscle retention = sufficient protein, heavy lifting, sufficient total cals

    so fat loss = small caloric deficit + sufficient protein + heavy lifting

    If I had to guess, I'd say it's a combination of 2 things... 1) you need to give it more time, 2) you need to lift heavier.

    jacksonpt....Thanks for this. I've been wondering about this. I lift really heavy (230-310#) and wanted to shed this body fat so I can see my muscle.

    Just to be clear since you're the second person to say they lift heavy and post how much they lift to "prove" it...
    Heavy is not a number... it's effort. What's heavy for me may be someone else's warm-up weight.

    Ok, well thanks for the information anyway. I've really been asking a lot about it and you've given the best advice in my opinion.
  • als1209
    als1209 Posts: 1 Member
    Is it stating the obvious to say keep your protein intake high!
    Build the muscle it is your strongest asset in the fight against fat.
  • newhabit
    newhabit Posts: 426 Member
    Sounds like you're on the right track. Are you incorporating cardio?

    yes, 2x a week and weights 3x a week.
  • newhabit
    newhabit Posts: 426 Member
    i guess no one knows... :)

    Seriously? It's been 13 minutes since your first post...

    see the smiley face... :) that was me joking around because it had been 13 minutes. really just trying to bump the thread actually. :)
  • newhabit
    newhabit Posts: 426 Member
    Is it stating the obvious to say keep your protein intake high!
    Build the muscle it is your strongest asset in the fight against fat.

    i don't have my diary open because it makes me be less honest when others are looking (that's my own issue)... however, i do try to eat a lot of protein 80-100 grams most days. it's probably one of those things that just takes time.
  • AyySixPack
    AyySixPack Posts: 144 Member
    how do i actually lose body fat? I've been lifting heavy for about 3 months. eating at a slight deficit from TDEE. do i just keep doing that? when i say lifting heavy, i use about 20 lb for rows, 30 for squats, etc. basically i can only do about 6-10 reps and i can't do anymore.... what else do i need to do. i'm happy with the weight #, just want to lower body fat. want to hear from people who know and have been there. i got 2 bod pod readings in the last year, it went down 1.5%. is it just slow and steady or a way to make it happen faster?

    Fat loss is actually a combination of weight loss + muscle retention.

    weight loss = caloric deficit
    muscle retention = sufficient protein, heavy lifting, sufficient total cals

    so fat loss = small caloric deficit + sufficient protein + heavy lifting

    If I had to guess, I'd say it's a combination of 2 things... 1) you need to give it more time, 2) you need to lift heavier.

    ^ About this I only have one question ? How would you recommend that we lift heavy if some of us including myself don't have access to a gym, or don'y have heavier dumbells at home? What do you suggest/recommend so we can be lifting heavy, any at home object that is heavy? Or just what can we do? Becuz I feel as if the lifting heavy thing will really help me out on progressing in my fat loss since it's just the last few pounds of fat I need to lose
  • funforsports
    funforsports Posts: 2,656 Member
    how do i actually lose body fat? I've been lifting heavy for about 3 months. eating at a slight deficit from TDEE. do i just keep doing that? when i say lifting heavy, i use about 20 lb for rows, 30 for squats, etc. basically i can only do about 6-10 reps and i can't do anymore.... what else do i need to do. i'm happy with the weight #, just want to lower body fat. want to hear from people who know and have been there. i got 2 bod pod readings in the last year, it went down 1.5%. is it just slow and steady or a way to make it happen faster?

    Fat loss is actually a combination of weight loss + muscle retention.

    weight loss = caloric deficit
    muscle retention = sufficient protein, heavy lifting, sufficient total cals

    so fat loss = small caloric deficit + sufficient protein + heavy lifting

    If I had to guess, I'd say it's a combination of 2 things... 1) you need to give it more time, 2) you need to lift heavier.

    ^ About this I only have one question ? How would you recommend that we lift heavy if some of us including myself don't have access to a gym, or don'y have heavier dumbells at home? What do you suggest/recommend so we can be lifting heavy, any at home object that is heavy? Or just what can we do? Becuz I feel as if the lifting heavy thing will really help me out on progressing in my fat loss since it's just the last few pounds of fat I need to lose

    I assume that you are a new person into lifting, therefore, body weight exercises are great. Use google to come up with a ton of bw exercises. Another cheap option is to buy resistant bands which can be used in place of dumbbells for many exercises. You can increase the resistance on them by allowing less slack as well.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    how do i actually lose body fat? I've been lifting heavy for about 3 months. eating at a slight deficit from TDEE. do i just keep doing that? when i say lifting heavy, i use about 20 lb for rows, 30 for squats, etc. basically i can only do about 6-10 reps and i can't do anymore.... what else do i need to do. i'm happy with the weight #, just want to lower body fat. want to hear from people who know and have been there. i got 2 bod pod readings in the last year, it went down 1.5%. is it just slow and steady or a way to make it happen faster?

    Fat loss is actually a combination of weight loss + muscle retention.

    weight loss = caloric deficit
    muscle retention = sufficient protein, heavy lifting, sufficient total cals

    so fat loss = small caloric deficit + sufficient protein + heavy lifting

    If I had to guess, I'd say it's a combination of 2 things... 1) you need to give it more time, 2) you need to lift heavier.

    ^ About this I only have one question ? How would you recommend that we lift heavy if some of us including myself don't have access to a gym, or don'y have heavier dumbells at home? What do you suggest/recommend so we can be lifting heavy, any at home object that is heavy? Or just what can we do? Becuz I feel as if the lifting heavy thing will really help me out on progressing in my fat loss since it's just the last few pounds of fat I need to lose

    Get creative. There are plenty of heavy things around your house. Pick them up and put them down. Repeat. Do you have kids? Put one on your shoulders and do squats. There are also some really good body weight exercises (handstand push-ups, pull-ups, etc), especially for the upper body. If you're new to lifting, you can probably go all body weight exercises. I've heard a lot of good about the Convict Conditioning program.

    Resistance bands are also a cheap option, and the TRX trainer is supposed to be the bee's knees for body weight work, if you don't mind buying a little gear.

    .
  • MaigreKacie
    MaigreKacie Posts: 27 Member
    Cardio? I think that's essentially it right? Swim, run, elliptical. Or try kick boxing whew is that a workout. And eliminating simple carbs. Eat mostly veggies and whole grains like quinoa. Sorry if I'm talking out of my a** but that would be my guess.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Cardio? I think that's essentially it right? Swim, run, elliptical. Or try kick boxing whew is that a workout. And eliminating simple carbs. Eat mostly veggies and whole grains like quinoa. Sorry if I'm talking out of my a** but that would be my guess.

    Steady state cardio isn't the best option, but HIIT cardio is, which I'm not sure has been mentioned so far.
  • AyySixPack
    AyySixPack Posts: 144 Member
    how do i actually lose body fat? I've been lifting heavy for about 3 months. eating at a slight deficit from TDEE. do i just keep doing that? when i say lifting heavy, i use about 20 lb for rows, 30 for squats, etc. basically i can only do about 6-10 reps and i can't do anymore.... what else do i need to do. i'm happy with the weight #, just want to lower body fat. want to hear from people who know and have been there. i got 2 bod pod readings in the last year, it went down 1.5%. is it just slow and steady or a way to make it happen faster?

    Fat loss is actually a combination of weight loss + muscle retention.


    weight loss = caloric deficit
    muscle retention = sufficient protein, heavy lifting, sufficient total cals

    so fat loss = small caloric deficit + sufficient protein + heavy lifting

    If I had to guess, I'd say it's a combination of 2 things... 1) you need to give it more time, 2) you need to lift heavier.

    ^ About this I only have one question ? How would you recommend that we lift heavy if some of us including myself don't have access to a gym, or don'y have heavier dumbells at home? What do you suggest/recommend so we can be lifting heavy, any at home object that is heavy? Or just what can we do? Becuz I feel as if the lifting heavy thing will really help me out on progressing in my fat loss since it's just the last few pounds of fat I need to lose

    Get creative. There are plenty of heavy things around your house. Pick them up and put them down. Repeat. Do you have kids? Put one on your shoulders and do squats. There are also some really good body weight exercises (handstand push-ups, pull-ups, etc), especially for the upper body. If you're new to lifting, you can probably go all body weight exercises. I've heard a lot of good about the Convict Conditioning program.

    Resistance bands are also a cheap option, and the TRX trainer is supposed to be the bee's knees for body weight work, if you don't mind buying a little gear.

    .

    Thanks nd nope no kids nd how abouy stacking up a bunch of schools books nd picking those up would that be a possibility? Nd alrite bodyweight exercises got it gonna go that route for now nd yea I been wanting to get a pullup bar in my home that would be so great!

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