Lowering BF% without the gym?

em3120
em3120 Posts: 154 Member
in Health and Weight Loss
Over the last 2 years I have lost 40 pounds. It took me 6 months to lose the initial 30, and then I gained back 10. I joined MFP and I have lost 20. My SW was 156 lbs and I’m currently 116 at 5’4”. Oh, and I’m an 18 yo female. My BF% was last measured at 22% when I was 123 lbs. I net around 1400-1500 calories per day. I’m working on trying to eat a cleaner diet but I have fallen in the habit of grabbing “un”clean stuff on my way out the door to class. I do pilates 6 days a week and some form of cardio every few days. I don’t have access to a gym. My goal from the start was to get to 110 lbs. That’s only 6 pounds away but I feel like I still won’t be satisfied then. I’m still not comfortable enough to wear a bikini because I feel like I still look flabby. Since December, my measurements have only changed slightly (0.5 from hips) and I have lost 7 pounds. My measurements are 33-25-35 which is fine by me but why do I still feel flabby and what can I do to fix it? I want to focus less on trying to get to 110 lbs and more on lowering my BF%. Everything I have seen has said to start lifting but I don’t have membership to the gym. (broke college student here) Is there anything I can do without the gym?

Replies

  • whierd
    whierd Posts: 14,025 Member
    You are in luck! Reducing your bodyfat percentage is achieved through a caloric deficit!
  • k8wizzo
    k8wizzo Posts: 33
    Over the last 2 years I have lost 40 pounds. It took me 6 months to lose the initial 30, and then I gained back 10. I joined MFP and I have lost 20. My SW was 156 lbs and I’m currently 116 at 5’4”. Oh, and I’m an 18 yo female. My BF% was last measured at 22% when I was 123 lbs. I net around 1400-1500 calories per day. I’m working on trying to eat a cleaner diet but I have fallen in the habit of grabbing “un”clean stuff on my way out the door to class. I do pilates 6 days a week and some form of cardio every few days. I don’t have access to a gym. My goal from the start was to get to 110 lbs. That’s only 6 pounds away but I feel like I still won’t be satisfied then. I’m still not comfortable enough to wear a bikini because I feel like I still look flabby. Since December, my measurements have only changed slightly (0.5 from hips) and I have lost 7 pounds. My measurements are 33-25-35 which is fine by me but why do I still feel flabby and what can I do to fix it? I want to focus less on trying to get to 110 lbs and more on lowering my BF%. Everything I have seen has said to start lifting but I don’t have membership to the gym. (broke college student here) Is there anything I can do without the gym?

    Are you able to use the gym on campus? I know when I went to school (Penn State in the 90's/early 00's), students could use the gyms. If you can't do that, target and walmart sell dumbbells for fairly inexpensive prices. Those would store easily in a dorm room or apartment and you can do some really good routines with just dumbbells. You could also check the craigslist in your area for used weights--I got a full bench, bars, 250+ lbs of weight plates, etc, for $180 here. Dumbbells have gone for fairly cheap from what I've seen. I'd look for an adjustable set with plates so that it doesn't take up as much space.

    As for routines to do with them, the New Rules of Lifting for Women book has dumbbell modifications for most, if not all, of the exercises.
  • em3120
    em3120 Posts: 154 Member

    Are you able to use the gym on campus? I know when I went to school (Penn State in the 90's/early 00's), students could use the gyms. If you can't do that, target and walmart sell dumbbells for fairly inexpensive prices. Those would store easily in a dorm room or apartment and you can do some really good routines with just dumbbells. You could also check the craigslist in your area for used weights--I got a full bench, bars, 250+ lbs of weight plates, etc, for $180 here. Dumbbells have gone for fairly cheap from what I've seen. I'd look for an adjustable set with plates so that it doesn't take up as much space.

    As for routines to do with them, the New Rules of Lifting for Women book has dumbbell modifications for most, if not all, of the exercises.

    My school is really small so no gym. :( How heavy of weights do you need for the New Rules book? Is it something easily done at home?
  • Cp731
    Cp731 Posts: 3,195 Member
    •An empty gym bag
    •Two empty water jugs
    •Dirt, sand, or kitty litter

    Use the dirt, sand, or litter to increase the weight of the gym bag and the water jugs. Only fill them a little to start, since filling them up completely may make them too heavy. Once it becomes easy to do these exercises, you can increase the weight by filling them even more.
    Single Leg Split Squat
    Deadlift
    Kettlebell
    Overhead Sqaut
    Hammer Curls
    Jump Sqauts
    Overhead Press
    Chair dips

    Read more: http://www.moneycrashers.com/strength-training-exercises-women/#ixzz2RncSHZtd

    On here they explain it all and its brilliant I swear.
  • songbyrdsweet
    songbyrdsweet Posts: 5,691 Member
    •An empty gym bag
    •Two empty water jugs
    •Dirt, sand, or kitty litter

    Use the dirt, sand, or litter to increase the weight of the gym bag and the water jugs. Only fill them a little to start, since filling them up completely may make them too heavy. Once it becomes easy to do these exercises, you can increase the weight by filling them even more.
    Single Leg Split Squat
    Deadlift
    Kettlebell
    Overhead Sqaut
    Hammer Curls
    Jump Sqauts
    Overhead Press
    Chair dips

    Read more: http://www.moneycrashers.com/strength-training-exercises-women/#ixzz2RncSHZtd

    On here they explain it all and its brilliant I swear.

    awesome idea! i would suggest a secondary liner for the gym bag so it stays dry/doesn't leak. i was thinking of doing this, thanks for the link

    OP i have some equipment but mostly i do lots of plyometrics, no equipment needed and very high impact, great for glutes
  • mikey1976
    mikey1976 Posts: 1,005 Member
    thanks op for posting i'm in the same boat thank you every one else
  • xidia
    xidia Posts: 606 Member
    You are in luck! Reducing your bodyfat percentage is achieved through a caloric deficit!

    Er, no. Reducing your scale weight is possible through a caloric deficit. Reducing your BF% once you get to the levels the OP has requires resistance training.

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