Advice on how to reduce BF% from 34% to 25%

kae_blah
kae_blah Posts: 180 Member
in Fitness and Exercise
I have searched existing threads and seen a lot of comments about trying to reduce body fat below 20%. The few references to people trying to go from high body fat to 'normal' levels are rarely more detailed than "lift heavy".

I thought the high to normal levels of BF% goal could do with some air time.

There are a lot of ways to measure body fat. I figure if I consistently use a single measurement method I can still accurately track trends even if the number is out by 3-5%.

I would also like friends who are close to their goal weight but are wanting to reduce their body fay percentage.

Replies

  • AnabolicKyle
    AnabolicKyle Posts: 489 Member
    Diet, strength training, cardio

    Edit

    I know this is not what you want to hear but it's really that simple.
  • kae_blah
    kae_blah Posts: 180 Member
    :laugh: Thanks Kyle. I must have missed that memo!
  • DavPul
    DavPul Posts: 61,406 Member
    there doesn't really seem to be a question in this thread, but if there was one, I think Kyle answered it
  • stumblinthrulife
    stumblinthrulife Posts: 2,558 Member
    Diet, strength training, cardio

    Edit

    I know this is not what you want to hear but it's really that simple.

    Seconded. I went from 220lb and 35+% BF to 175lb and 25% BF doing nothing more complicated than this. I don't do anything complicated with my food, don't obsessively eat clean, and I don't restrict any particular food, food group or macro-nutrient.

    I just run Mondays, Wednesdays and Fridays, lift Tuesdays, Thursdays and Saturdays and eat at a 500-750 Calorie deficit every day.
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    I started out at 35% body fat, currently 23%, making my way down to 16% by KISS...the KISS method is "detailed" by Kyle above.
  • LindseyAlyssa
    LindseyAlyssa Posts: 156
    I agree with the above. Went from around 40-41% body fat down to 32.5% through diet and body weight strength training.
  • usmcmp
    usmcmp Posts: 21,219 Member
    Diet, strength training, cardio

    I was able to go from about 42% to 25% with eating at a moderate deficit (TDEE-20%) and lifting heavy. I actually didn't do much cardio during it, maybe one day a week 30 minutes of interval running.
    63042_346144392153743_735328614_n.jpg
  • kae_blah
    kae_blah Posts: 180 Member
    Thanks for posting. It is great to see a few posts about reducing body fat while at a deficit.

    Not sure how I over-looked the question part of the opening post. I am most interested in details about the strength training part. I understand diet and cardio however strength training is new to me so I find it intimidating.

    My gym offers a very basic machine based routine and encourages people to may a lot more $$ above the membership fees for personal training.

    A few questions:
    * how often should I be increasing the weights?
    * does anyone have links they recommend for body weight exercises?
    * is anyone else on the journey to reduce their body fat (or have done so) with a goal around 25%?
  • Polymorphist
    Polymorphist Posts: 41

    * how often should I be increasing the weights?

    One thing you might consider is a strength-specific program designed for newbies. Programs such as StrongLifts or Starting Strength are good. StrongLifts is free and you can download the PDF, but the crux of it is to start with the barbell and increase the weights by five pounds every session. You lift three days/week.

    I've been more of a cardio person and to a large degree I still lean toward those activities. I like constant movement and motion for some reason. Still, I did StrongLifts for the entire past year and got really strong plus shaped my body a bit. I stopped around Christmas after I got a strong bout of the flu but will probably start again in the next coming weeks.

    However, you'll need a gym that has a rack and a barbell. Doesn't sound like your gym offers that. I would also get with a personal trainer before you start lifting to make sure you develop the correct form. I injured my lower-back doing heavy squats because I didn't have the form down. Now I get with a trainer once a month to ensure my form and progression are good.
  • LindseyAlyssa
    LindseyAlyssa Posts: 156
    A few questions:
    * how often should I be increasing the weights?
    * does anyone have links they recommend for body weight exercises?
    * is anyone else on the journey to reduce their body fat (or have done so) with a goal around 25%?

    1. GRADUALLY. I think the important thing is to work until muscle fatigue (although someone correct me if I'm wrong). I do not go to a gym and originally started with the 10lb free weights I had a home. I had to do higher reps, but I worked until fatigue. Once I felt comfortable with what I was doing (and had learned proper form for weight lifting), I moved up to 15lbs. Fewer reps, but more intense. I'm sure I'll be working with these for a while since I'm not actively building muscle since I'm in deficit.

    2. http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
    I do the above every other day. 1 minute high knees, 3-4 sets of the circuit, another minute of high knees, then do 20-30 mins of dance related stuff like ballet.
    I also suggest checking out Blogilates of Youtube!

    3. 25% is around my goal! I'm at 32.5% right now. I plan to get around there and then reevaluate.
  • blodk66
    blodk66 Posts: 60 Member
    I started at around 33 - 35% and am currently at 26% all by getting off the couch. weights, cardio and diet. I increase weight when it gets too easy, or I am not able to go to failure. The whole keyis to burn more than you take in (calories) I hope this helps.
  • kae_blah
    kae_blah Posts: 180 Member
    Seems like I am worried about nothing.

    Losing weight seemed logical to me (calories in/out plus exercise) however body re-composition seemed to be complicated. I will keep on with with what was working to lose weight.
  • Scott15Fit
    Scott15Fit Posts: 71
    Some gyms in Australia offer free consultations. YMCA where I just joined offers them every 6 weeks.
    Not sure where your from but if your lucky you may be able to find one like that.

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