body fat% loss
slimtoneneetz
Posts: 97 Member
How did you all manage to loss body fat% and by which workout? I would love to see pics & tips and be inspired to kick my butt harder. plz do list which all workout helped you out.
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Replies
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Would love to know more about losing body fat too!!0
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eat in deficit + working out + little cardio = body fat loss...
Your work out regimen should be built around compound lifts...bench press, squat, deadlift, overhead press, pullups, chin ups etc...
not sure what your fitness level is..but if you are not doing these then you should learn them and then build a program around them that has you hitting arms/back/shoulders/legs about three times a week and then mixing in some cardio two days a week with two days of rest.
If you are a little more advanced you could go with an upper/lower split where you go Mon Upper/Tues Lower wens off Thurs Upper/Friday lower and then cardio on Saturday with sunday off...
Remember the more body fat that you lose the harder your body will fight to hold onto it....I am trying to get to ten percent from thirteen percent right now...0 -
Thank u soo much! This makes it more clear. hopefully will get there. And good luck to u! U look awesome!0
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What about people like me?:
- low body weight(a bit underweight actually) -> no need to lose any more
- high bf%
I've dieted myself from high normal weight to this skinny-fat situation and now I'm a bit lost.
I'm slowly starting to work out, but 0 results atm + slowly upping my cals to get to maintainance.0 -
How did you all manage to loss body fat% and by which workout? I would love to see pics & tips and be inspired to kick my butt harder. plz do list which all workout helped you out.
In the past month I've lost 11lbs, 2.7% body fat. Not sure if that's great, good or just average, but I'm happy with it. I go to the gym 6 days a week, alternate upper and lower body every other day, plus core work and some cardio, usually 15 mins on the treadmill or elliptical. I walk quite a bit at work and although I don't eat extremely healthy I definitely don't eat horribly.
Some of the exercises I do are bench/reverse bench, squats, curls, and dead lifts. I love the leg press and hack squat machines, my lower body days are my fav! I do dead lift/squat curls on a bosu ball, dumbbell rows in plank position, and a variety of ab work.
Hopefully that gives you a few ideas! Good luck!0 -
Thank u soo much all
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If you want a good cardio DVD- check out Banish Fat Boost Metabolism. I wouldn't do it everyday, but that's just me.0
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I'm not sure why people on this site make it seem as if cardio does not burn fat or lower fat %. It surely does as long as it is paired with strength/resistance training. Doing both together will help you build muscle and burn fat. You don't have to give up cardio altogether and only lift weights. Unless you wanna and then that is on you. I happen to see faster results doing both simultaneously.0
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What about people like me?:
- low body weight(a bit underweight actually) -> no need to lose any more
- high bf%
I've dieted myself from high normal weight to this skinny-fat situation and now I'm a bit lost.
I'm slowly starting to work out, but 0 results atm + slowly upping my cals to get to maintainance.
For people like you, eat at or around maintenance, and do compound lifts with heavy (for you) weights. Something like StrongLifts or Starting Strength. I have burned a bunch of fat, and built a bunch of muscle, using exactly that technique.
Best of luck!0 -
I'm not sure why people on this site make it seem as if cardio does not burn fat or lower fat %. It surely does as long as it is paired with strength/resistance training. Doing both together will help you build muscle and burn fat. You don't have to give up cardio altogether and only lift weights. Unless you wanna and then that is on you. I happen to see faster results doing both simultaneously.
No one has said if you do some cardio it's not going to affect bf%...the truth is most people usually do one or the other...or they supplement their strength training with some off day cardio.
Why you see strength training recommended much more than cardio is simply because it is way more effective and ensures muscle isn't being lost from the areas not targetted by cardio. No one has said you "can't" also do some cardio.0 -
I'm not sure why people on this site make it seem as if cardio does not burn fat or lower fat %. It surely does as long as it is paired with strength/resistance training. Doing both together will help you build muscle and burn fat. You don't have to give up cardio altogether and only lift weights. Unless you wanna and then that is on you. I happen to see faster results doing both simultaneously.
Well, for maximum effect, you should be lifting heavy. And by heavy, I mean heavy enough that you wouldn't be able to do further reps. And if you are lifting heavy, your body needs time to rest and recover from that. So for maximum effect, you'd probably want to lift heavy 3 times a week, and use the other days to recover.
If you have energy to do cardio on a heavy lifting day, you're not lifting heavy enough. And if you do cardio on your day off, you *could* be compromising your ability to fully recover.
Also, since so many sources have been screaming for so long that cardio is the cure to all that ails you, people sometimes go to the other extreme to make their point.
Now, all that said, I do still do HIIT cardio, usually after I lift -- but my goal is not maximum fat burn0 -
I'm not sure why people on this site make it seem as if cardio does not burn fat or lower fat %. It surely does as long as it is paired with strength/resistance training. Doing both together will help you build muscle and burn fat. You don't have to give up cardio altogether and only lift weights. Unless you wanna and then that is on you. I happen to see faster results doing both simultaneously.
Well, for maximum effect, you should be lifting heavy. And by heavy, I mean heavy enough that you wouldn't be able to do further reps. And if you are lifting heavy, your body needs time to rest and recover from that. So for maximum effect, you'd probably want to lift heavy 3 times a week, and use the other days to recover.
If you have energy to do cardio on a heavy lifting day, you're not lifting heavy enough. And if you do cardio on your day off, you *could* be compromising your ability to fully recover.
Also, since so many sources have been screaming for so long that cardio is the cure to all that ails you, people sometimes go to the other extreme to make their point.
Now, all that said, I do still do HIIT cardio, usually after I lift -- but my goal is not maximum fat burn
Well said!0 -
Carb cycling and fasted cardio have shown me the best results in body fat loss!0
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What about people like me?:
- low body weight(a bit underweight actually) -> no need to lose any more
- high bf%
I've dieted myself from high normal weight to this skinny-fat situation and now I'm a bit lost.
I'm slowly starting to work out, but 0 results atm + slowly upping my cals to get to maintainance.
lifting heavy weights really helps with this, as you need to build up your lean body mass. Any lifting programme where you're progressively increasing the weight so you strengthen your bones and muscles is what you need, e.g. stronglifts, new rules of lifting for women, or similar. BTW heavy is relative to what you can currently lift, it should be a weight that you can't lift more than 8 times, the actual amount of weight doesn't matter.... it needs to be heavy enough to strengthen your bones and muscles
women who have done programmes like this after being "skinny fat" (which I'd define as having a normal BMI but too high a body fat percentage) find that they gain weight, but lose fat and inches, and end up heavier, but at a smaller dress size and looking much more fit and "toned"
ETA: you also have to eat right, i.e. plenty of protein and enough calories so your body can build itself up again. If you carry on not eating enough, your body won't have the building blocks to be able to strengthen your bones and muscles - so good job re working up to eating at maintenance... if you're already doing all the above, keep at it you will start to see results.0 -
Carb cycling and fasted cardio have shown me the best results in body fat loss!
:noway: :noway: :noway:
that sounds as fun as getting a root canal and.not necessary.0 -
When you build lean muscle, you will burn more fat period. You may not see the scale drop but you will see a difference in your clothes fitting better. I have a variety of exercises I do using dumbells and medicine balls. I have taken videos from Jillian michaels and Denise Austin, along with Minna Lessig's book "tank top arms, bikini abs and boy shorts bottom", and I have made a few routines for myself. Also, the medicine balls came with their own videos as well, and some of those are very intense. 30 minutes of cardio 5 days a week also helps. Change your diet. Remove the refined carbs, and add fruits and vegetables. It does not happen over night, but it progress does accumulate over time.0
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Diet > Resistance training > Cardio.
It's science, I wouldn't expect anyone else to understand. /s0 -
bump...0
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eat in deficit + working out + little cardio = body fat loss...
Your work out regimen should be built around compound lifts...bench press, squat, deadlift, overhead press, pullups, chin ups etc...
not sure what your fitness level is..but if you are not doing these then you should learn them and then build a program around them that has you hitting arms/back/shoulders/legs about three times a week and then mixing in some cardio two days a week with two days of rest.
If you are a little more advanced you could go with an upper/lower split where you go Mon Upper/Tues Lower wens off Thurs Upper/Friday lower and then cardio on Saturday with sunday off...
Remember the more body fat that you lose the harder your body will fight to hold onto it....I am trying to get to ten percent from thirteen percent right now...
This! I am a runner but I also do circuit training WITH weights 3x a week-went from 21% body fat to 14%. High protein low fat lifestyle.0 -
Diet > Resistance training > Cardio.
It's science, I wouldn't expect anyone else to understand. /s
Yep.0 -
Heavy lifting, HIIT, healthy eating and fun are your keys to body fat loss. 30 Day Shred gave me the extra push and results I needed to see before I got into an actual heavy lifting program (e.g. Stronglifts 5x5). Find the macros that work for you, 40-30-30 works for most people. Definitely keep your protein intake high. Low fat, low carb need not have to be done but make decisions how you want to do it and what makes you feel/do your best
I've gone from 32%BF in Jan to 21% this month, about 17lb difference overall.0 -
Diet > Resistance training > Cardio.
It's science, I wouldn't expect anyone else to understand. /s
I'm still not entirely sure I agree with this, but I take your point. No amount of training can overcome a bad diet, but I wouldn't want anyone to have to impression that diet alone will give them the results they want. I think I'd put diet on a par with barbell training, and both well above cardio.
And I agree with dixie as well -- if there isn't some element of fun, you're probably doomed.0 -
Turbo Fire and calisthenics (squats, lunges, pushups, dips mostly) did it for me.0
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Guess i have to eat cleaner which i dont seem to get it fone. low carb is so difficult for me to maintain. i should put into practise..0
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Guess i have to eat cleaner which i dont seem to get it fone. low carb is so difficult for me to maintain. i should put into practise..
You will, I believe you can still enjoy everything you love, just find healthy alternatives. E.g. Instead of chocolate cake with flour, make chocolate cake w/ black beans.. sounds gross but it's better than the real thing :P
I'm glad you realize that low carb is difficult to maintain.. carbs are great, just choose better ones, maybe lower carb alternatives or get them mostly from vegetables0 -
Will try to.. its so frustrating to wait and wait till u see urself to reduce to what u want..0
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Will try to.. its so frustrating to wait and wait till u see urself to reduce to what u want..
Honestly, this is why alot of people fail in their weight loss goals. They get frustrated because they don't get instant gratification. The simple truth is it takes a long time to put the weight on, it takes a long time to take it off as well.
Weight loss is about eating or creating a deficit and having patience. The body will right itself, you just have to give it time, while you are reducing its overload.
The same thing happens with alot of fitness routines as well. People start a routine expecting it will transform their body...and after 1 or more months they see little visible changes, they get discouraged and quit, because it's hard work and they feel like that hard work isn't working. It takes time to develop your muscles, get stronger, and get the physiological changes you seek.
I wish you nothing but success!0 -
eat in deficit + working out + little cardio = body fat loss...
Your work out regimen should be built around compound lifts...bench press, squat, deadlift, overhead press, pullups, chin ups etc...
not sure what your fitness level is..but if you are not doing these then you should learn them and then build a program around them that has you hitting arms/back/shoulders/legs about three times a week and then mixing in some cardio two days a week with two days of rest.
If you are a little more advanced you could go with an upper/lower split where you go Mon Upper/Tues Lower wens off Thurs Upper/Friday lower and then cardio on Saturday with sunday off...
Remember the more body fat that you lose the harder your body will fight to hold onto it....I am trying to get to ten percent from thirteen percent right now...
Awesome tips!!!!! Thanks0
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