Can I lose 10% body fat in 3 months?

I dropped 8% BF (from 37% to 29%) in five months. My goal is to get to 20% by the end of the summer. My starting weight was 127 and I am currently 111 pounds. I don't want to go lower body weight if I can help it but I do not like how heavy my legs still are, so on we go.

I am currently 30-31% body fat and am looking to get down to 20% or below ideally before the summer. I'm doing Jillian Michaels Body Revolution which will finish in mid-April but I don't expect to see huge changes by the time I have finished, although I expect to lose at least a few more pounds and maybe a little body fat.

The program I'm doing now combines cardio (HIIT) training twice per week with weight training four times per week. On top of that I've been doing a little extra cardio some days such as walking or using the treadmill/eliptical machine.

What will be the best way for me to lose fat quickly after that? I would ideally like a 6-8 week program which will give me results at home and I have a fully equipped home gym so I can use barbells, dumbells, resistence bands, kettle bells and my multigym machine as well as body weight exercises. I like th idea of cardio based DVD programmes like Insanity, Turbo Fire or Les Mills Combat but would only do one of those if I could also do weights alongside it.


The total workout time per day can't really exceed 1 hour 30 minutes split into 2 sessions, what would you all recommend and what can I expect in terms of results?

Easily! Just work your *kitten* of in the treadmill and hit the weights. 1 hr 30 is enough. .

I'm going to rain on your parade, it's not healthy for a woman to be under 20% BF. Women naturally carry more fat because of our ability to have children. If you go below 21% you are considered Under Fat and that's not healthy:
http://lowcarbdiets.about.com/library/blbodyfatcharts.htm

Aim for 25%. Lift heavy & eat clean. And set a more reasonable time frame.

How long is the Insanity program and how long are each of the workouts? I've also heard it does your knees in and I have a slight weakness in my right knee although it's been better since I started training again. Is this a good idea with bad knees?!

Luckily I live in the sun at the moment and the beach is 10 minutes drive so I have a real incentive to get there as until now I have always avoided the beach and spent most of the summer covered up. I also have a pool where I live (communal) so I can swim daily in summer but again I always avoided doing that too much because I didn't want to be seen in my swimwear.

I will do whatever it takes but I'm on a budget so it's hard to get enough lean protein in and find I'm eating a little too much fat a lot of the time although I can easily stick to 25% carbs.

your protein doesnt have to come from meats. eggs or egg whites, cottage cheese, greek yogurt are all great and affordable sources of protein.

i'm not a nutritionist but i'm married to a personal trainer, and not to rain on your parade, but it's very hard to drop that amount of BF in 3 months unless you're doing some hardcore strength and heavier weight lifting. 1-2% BF drop per month is normal unless you're very overweight and have a very high body fat already. that much in that short time frame and you might be losing muscle. plus, your diet has to be spot on and clean.

you should look into Jamie Eason's live fit trainer program. its free!

http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

I dropped 8% BF (from 37% to 29%) in five months. My goal is to get to 20% by the end of the summer. My starting weight was 127 and I am currently 111 pounds. I don't want to go lower body weight if I can help it but I do not like how heavy my legs still are, so on we go.

37% to 29% is much easier then 30% to 20%, and you did 8% in 5 months from a much easier range.

We are simply saying that the 30%-20% cut is much more difficult and would take longer then the 40%-30% cut.

Don't beat yourself up about this. I think it's a waste of my money to buy protein shakes because they're very expensive. Eat eggs, lean meat, white meat (chicken and Turkey), greek yoghurt and that kind of stuff. They contain proteins. I often don't reach my protein goal, but I think those goals are ridiculous. Or if you want to be a body builder, go ahead LOL

I know that protein is important and try to eat at least 120g most days which is why I keep talking about it! I know that protein shakes get cheaper the more you buy but I don't have a lot of money to buy in bulk as I can only afford to buy month to month unfortunately. Next time I'll try and save a little per week towards my shakes and maybe go halves with my boyfriend so we can get a larger quantity. I would eat more low fat protein like cottage cheese if it wasn't for the fact that it's hard to find here and greek yogurts here are never low fat, only the full fat variety.

Hey Dan

Thanks so much for the recommendation, I had a look on Prozis and found the low carb protein I'm using now but they do a 4.5 kilo pack and it worked out to about 20€ including delivery per kilo (which is around £17 per kilo so really cheap). I paid 28€ for 900g and thought that was cheap before.

Anyway I've managed to pursuade my boyfriend to buy it so we're going to use that and now I'll try and have 2 shakes per day on the days when I don't manage to eat enough protein from food as 2 shakes made witha little skimmed milk is 55g protein in total.