lowering body fat percentage
thekyleo
Posts: 632 Member
so i've been losing weight for the past year year now and have been pretty happy with the results. However, i kind of have plateaued on the dropping of body fat, i run 4x times and week and eat about 2500 calories a day, high protein of course. Does anyone have any suggestions?
0
Replies
-
DYEL?0
-
Are you doing any sort of strength training?
If not, then you should probably add some in. This will help maintain your LBM and make it so you lose mostly fat. Which will result in a lower BF%. Although this could also result in slower overall weight loss.0 -
DYEL?
not anymore0 -
2500 seems kinda high if you're trying to lose weight... otherwise, strength training/weight lifting will make you gain muscle.0
-
2500 seems kinda high if you're trying to lose weight... otherwise, strength training/weight lifting will make you gain muscle.
I thought so too, but that's what scoobys calorie calculator told me0 -
lol.....think the answer is pretty evident0
-
lol.....think the answer is pretty evident
and that would be??0 -
yea i use scooby's calculator too.0
-
I use scooby too, but I think it's hard to determine your activity level with it... there's quite a difference between '1-3 hours a week of light exercise' and '4-6 hours a week of moderate exercise'... how about 5-7 hours a week of light exercise? And how active we are the rest of the time?
I have 25lbs to lose and the only way I'm getting 2300 calories is by choosing 7-21 hours a week of strenuous exercise.0 -
Start lifting again while eating at a moderate deficit.lol.....think the answer is pretty evident
and that would be??0 -
2500 seems kinda high if you're trying to lose weight... otherwise, strength training/weight lifting will make you gain muscle.
I thought so too, but that's what scoobys calorie calculator told me
Something to take into consideration is that these calculators give you ball park figures. Not everyone's body and metabolism is the same! So you may need to tweak your calories slightly.
As far as your training, the body is clever and over time becomes adapts to the type of training you are performing unless you mix it up and keep it guessing!
The key for you would to be to drop the amount of running you are doing and incorporate some type of resistance/ strength training in to your routine. Not only will you get the benefit of confusing your body into burning more calories by doing something new but the calories burnt from resistance training can be double that earned from cardio alone. Initially, whilst performing the cardio (running) you do burn a lot of calaories, more so than whilist performing strength training, However, it's the calories that are continually being burned after the weight training has finished, when your body is trying to repair all the broken down muscle tissue for the hours and hours after that you are going to burn more calories than you would form cardio.0 -
2500 seems kinda high if you're trying to lose weight... otherwise, strength training/weight lifting will make you gain muscle.
I thought so too, but that's what scoobys calorie calculator told me
Something to take into consideration is that these calculators give you ball park figures. Not everyone's body and metabolism is the same! So you may need to tweak your calories slightly.
As far as your training, the body is clever and over time becomes adapts to the type of training you are performing unless you mix it up and keep it guessing!
The key for you would to be to drop the amount of running you are doing and incorporate some type of resistance/ strength training in to your routine. Not only will you get the benefit of confusing your body into burning more calories by doing something new but the calories burnt from resistance training can be double that earned from cardio alone. Initially, whilst performing the cardio (running) you do burn a lot of calaories, more so than whilist performing strength training, However, it's the calories that are continually being burned after the weight training has finished, when your body is trying to repair all the broken down muscle tissue for the hours and hours after that you are going to burn more calories than you would form cardio.
i was weightlifting 5 to 6 days a week for a while, but recently i stopped do to lack of progress.0 -
What program were you on and for how long?2500 seems kinda high if you're trying to lose weight... otherwise, strength training/weight lifting will make you gain muscle.
I thought so too, but that's what scoobys calorie calculator told me
Something to take into consideration is that these calculators give you ball park figures. Not everyone's body and metabolism is the same! So you may need to tweak your calories slightly.
As far as your training, the body is clever and over time becomes adapts to the type of training you are performing unless you mix it up and keep it guessing!
The key for you would to be to drop the amount of running you are doing and incorporate some type of resistance/ strength training in to your routine. Not only will you get the benefit of confusing your body into burning more calories by doing something new but the calories burnt from resistance training can be double that earned from cardio alone. Initially, whilst performing the cardio (running) you do burn a lot of calaories, more so than whilist performing strength training, However, it's the calories that are continually being burned after the weight training has finished, when your body is trying to repair all the broken down muscle tissue for the hours and hours after that you are going to burn more calories than you would form cardio.
i was weightlifting 5 to 6 days a week for a while, but recently i stopped do to lack of progress.0 -
What program were you on and for how long?2500 seems kinda high if you're trying to lose weight... otherwise, strength training/weight lifting will make you gain muscle.
I thought so too, but that's what scoobys calorie calculator told me
Something to take into consideration is that these calculators give you ball park figures. Not everyone's body and metabolism is the same! So you may need to tweak your calories slightly.
As far as your training, the body is clever and over time becomes adapts to the type of training you are performing unless you mix it up and keep it guessing!
The key for you would to be to drop the amount of running you are doing and incorporate some type of resistance/ strength training in to your routine. Not only will you get the benefit of confusing your body into burning more calories by doing something new but the calories burnt from resistance training can be double that earned from cardio alone. Initially, whilst performing the cardio (running) you do burn a lot of calaories, more so than whilist performing strength training, However, it's the calories that are continually being burned after the weight training has finished, when your body is trying to repair all the broken down muscle tissue for the hours and hours after that you are going to burn more calories than you would form cardio.
i was weightlifting 5 to 6 days a week for a while, but recently i stopped do to lack of progress.
Well i was doing the typical 5x5 lifting routine for about 9 months. Changed it upped to doing a muscle and fitness program 4 sets 12, 10, 8 80 -
You saw no progress in 9 months?
What program were you on and for how long?2500 seems kinda high if you're trying to lose weight... otherwise, strength training/weight lifting will make you gain muscle.
I thought so too, but that's what scoobys calorie calculator told me
Something to take into consideration is that these calculators give you ball park figures. Not everyone's body and metabolism is the same! So you may need to tweak your calories slightly.
As far as your training, the body is clever and over time becomes adapts to the type of training you are performing unless you mix it up and keep it guessing!
The key for you would to be to drop the amount of running you are doing and incorporate some type of resistance/ strength training in to your routine. Not only will you get the benefit of confusing your body into burning more calories by doing something new but the calories burnt from resistance training can be double that earned from cardio alone. Initially, whilst performing the cardio (running) you do burn a lot of calaories, more so than whilist performing strength training, However, it's the calories that are continually being burned after the weight training has finished, when your body is trying to repair all the broken down muscle tissue for the hours and hours after that you are going to burn more calories than you would form cardio.
i was weightlifting 5 to 6 days a week for a while, but recently i stopped do to lack of progress.
Well i was doing the typical 5x5 lifting routine for about 9 months. Changed it upped to doing a muscle and fitness program 4 sets 12, 10, 8 80 -
You saw no progress in 9 months?
What program were you on and for how long?2500 seems kinda high if you're trying to lose weight... otherwise, strength training/weight lifting will make you gain muscle.
I thought so too, but that's what scoobys calorie calculator told me
Something to take into consideration is that these calculators give you ball park figures. Not everyone's body and metabolism is the same! So you may need to tweak your calories slightly.
As far as your training, the body is clever and over time becomes adapts to the type of training you are performing unless you mix it up and keep it guessing!
The key for you would to be to drop the amount of running you are doing and incorporate some type of resistance/ strength training in to your routine. Not only will you get the benefit of confusing your body into burning more calories by doing something new but the calories burnt from resistance training can be double that earned from cardio alone. Initially, whilst performing the cardio (running) you do burn a lot of calaories, more so than whilist performing strength training, However, it's the calories that are continually being burned after the weight training has finished, when your body is trying to repair all the broken down muscle tissue for the hours and hours after that you are going to burn more calories than you would form cardio.
i was weightlifting 5 to 6 days a week for a while, but recently i stopped do to lack of progress.
Well i was doing the typical 5x5 lifting routine for about 9 months. Changed it upped to doing a muscle and fitness program 4 sets 12, 10, 8 8
i did in the beginning, i really only saw progress in regards to the amount of weight i could lift. However, that has stagnated and i've tried to change up my routine to break past the plateau. However, the amount of weight that i could lift didn't go any higher, so i decided to stop and do running.0 -
2500 seems kinda high if you're trying to lose weight... otherwise, strength training/weight lifting will make you gain muscle.
I thought so too, but that's what scoobys calorie calculator told me
Something to take into consideration is that these calculators give you ball park figures. Not everyone's body and metabolism is the same! So you may need to tweak your calories slightly.
As far as your training, the body is clever and over time becomes adapts to the type of training you are performing unless you mix it up and keep it guessing!
The key for you would to be to drop the amount of running you are doing and incorporate some type of resistance/ strength training in to your routine. Not only will you get the benefit of confusing your body into burning more calories by doing something new but the calories burnt from resistance training can be double that earned from cardio alone. Initially, whilst performing the cardio (running) you do burn a lot of calaories, more so than whilist performing strength training, However, it's the calories that are continually being burned after the weight training has finished, when your body is trying to repair all the broken down muscle tissue for the hours and hours after that you are going to burn more calories than you would form cardio.
i was weightlifting 5 to 6 days a week for a while, but recently i stopped do to lack of progress.
Why don't you just stop focusing on weight loss now since you plateaued, it's lack of progress too. Just pointing out... you're not doing this for "progress" you're doing this for you...To live a better life, progress or not, who cares.. keep going.
Don't stop lifting.... ever.... unless you have to for medical reasons. Set up your calories correctly, if you know your body fat use this guide i wrote, it's the most accurate method i am of aware of right now.
http://www.myfitnesspal.com/topics/show/975707-fat-loss-tactics-guide
the basic is if you don't know your body fat, the advance method is for people who know their body fat. a good indicator is this:
i'm still losing weight, that hasn't plateaued, my fat loss has. i guess i'm just frustrated0 -
If you're giving your body the right fuel, and are mixing up your weight training enough you should continue to have results but you gottta keep at it!
Instead of changing around your rep range try drops sets and pyramid sets. These are 10 times harder but will really push you muscles to the limit. Sounds like you got stuck in certain routines and you didn't wanna get out of your comfort zone.0 -
If you're giving your body the right fuel, and are mixing up your weight training enough you should continue to have results but you gottta keep at it!
Instead of changing around your rep range try drops sets and pyramid sets. These are 10 times harder but will really push you muscles to the limit. Sounds like you got stuck in certain routines and you didn't wanna get out of your comfort zone.
You may be right. Looks like I have research to do0 -
.0
-
Look up Wendler's 5/3/1. It's a great program. You could even move on to 5/3/1 BBB.If you're giving your body the right fuel, and are mixing up your weight training enough you should continue to have results but you gottta keep at it!
Instead of changing around your rep range try drops sets and pyramid sets. These are 10 times harder but will really push you muscles to the limit. Sounds like you got stuck in certain routines and you didn't wanna get out of your comfort zone.
You may be right. Looks like I have research to do0 -
Look up Wendler's 5/3/1. It's a great program. You could even move on to 5/3/1 BBB.If you're giving your body the right fuel, and are mixing up your weight training enough you should continue to have results but you gottta keep at it!
Instead of changing around your rep range try drops sets and pyramid sets. These are 10 times harder but will really push you muscles to the limit. Sounds like you got stuck in certain routines and you didn't wanna get out of your comfort zone.
You may be right. Looks like I have research to do
Ive been looking at it. Dont really understand it...is it just one excercise per day? Like squat one day, bench the next, and dead lift the 3 rd day?0 -
How do you know you're not losing fat? Because youre using some inaccurate method to determine your fat loss? Set the numbers up how i told you, and start lifting.2500 seems kinda high if you're trying to lose weight... otherwise, strength training/weight lifting will make you gain muscle.
I thought so too, but that's what scoobys calorie calculator told me
Something to take into consideration is that these calculators give you ball park figures. Not everyone's body and metabolism is the same! So you may need to tweak your calories slightly.
As far as your training, the body is clever and over time becomes adapts to the type of training you are performing unless you mix it up and keep it guessing!
The key for you would to be to drop the amount of running you are doing and incorporate some type of resistance/ strength training in to your routine. Not only will you get the benefit of confusing your body into burning more calories by doing something new but the calories burnt from resistance training can be double that earned from cardio alone. Initially, whilst performing the cardio (running) you do burn a lot of calaories, more so than whilist performing strength training, However, it's the calories that are continually being burned after the weight training has finished, when your body is trying to repair all the broken down muscle tissue for the hours and hours after that you are going to burn more calories than you would form cardio.
i was weightlifting 5 to 6 days a week for a while, but recently i stopped do to lack of progress.
Why don't you just stop focusing on weight loss now since you plateaued, it's lack of progress too. Just pointing out... you're not doing this for "progress" you're doing this for you...To live a better life, progress or not, who cares.. keep going.
Don't stop lifting.... ever.... unless you have to for medical reasons. Set up your calories correctly, if you know your body fat use this guide i wrote, it's the most accurate method i am of aware of right now.
http://www.myfitnesspal.com/topics/show/975707-fat-loss-tactics-guide
the basic is if you don't know your body fat, the advance method is for people who know their body fat. a good indicator is this:
i'm still losing weight, that hasn't plateaued, my fat loss has. i guess i'm just frustrated
No need to change your routine... Overload produces growth with proper diet and recovery. If you're in a calorie deficit there is a limit of how much you can progress with weiht training. You need to eat ore(calorie surplus) to increase progress during lifting, you're not because you're in a calorie deficit... So be patient, stop stressing.
I have a scale that tells me my bf%. It hasn't changed in quite some time0 -
bump0
-
How do you know you're not losing fat? Because youre using some inaccurate method to determine your fat loss? Set the numbers up how i told you, and start lifting.2500 seems kinda high if you're trying to lose weight... otherwise, strength training/weight lifting will make you gain muscle.
I thought so too, but that's what scoobys calorie calculator told me
Something to take into consideration is that these calculators give you ball park figures. Not everyone's body and metabolism is the same! So you may need to tweak your calories slightly.
As far as your training, the body is clever and over time becomes adapts to the type of training you are performing unless you mix it up and keep it guessing!
The key for you would to be to drop the amount of running you are doing and incorporate some type of resistance/ strength training in to your routine. Not only will you get the benefit of confusing your body into burning more calories by doing something new but the calories burnt from resistance training can be double that earned from cardio alone. Initially, whilst performing the cardio (running) you do burn a lot of calaories, more so than whilist performing strength training, However, it's the calories that are continually being burned after the weight training has finished, when your body is trying to repair all the broken down muscle tissue for the hours and hours after that you are going to burn more calories than you would form cardio.
i was weightlifting 5 to 6 days a week for a while, but recently i stopped do to lack of progress.
Why don't you just stop focusing on weight loss now since you plateaued, it's lack of progress too. Just pointing out... you're not doing this for "progress" you're doing this for you...To live a better life, progress or not, who cares.. keep going.
Don't stop lifting.... ever.... unless you have to for medical reasons. Set up your calories correctly, if you know your body fat use this guide i wrote, it's the most accurate method i am of aware of right now.
http://www.myfitnesspal.com/topics/show/975707-fat-loss-tactics-guide
i'm still losing weight, that hasn't plateaued, my fat loss has. i guess i'm just frustrated
No need to change your routine... Overload produces growth with proper diet and recovery. If you're in a calorie deficit there is a limit of how much you can progress with weiht training. You need to eat ore(calorie surplus) to increase progress during lifting, you're not because you're in a calorie deficit... So be patient, stop stressing.
I have a scale that tells me my bf%. It hasn't changed in quite some time
Does this make sense...
1. You're losing weight
2. your body fat is staying the same
3. you're consuming calories on the high end
The only possibility is you're losing LBM(Lean body mass) lean body mass fluctuates... due to water retention/glycogen storage(carbs) but that will only be about 5lbs weight loss or gain within a few days. It doesn't mean much.
Once again, use the link i gave you, it has helped many people bust out of sticky points.
it kind of made sense0 -
Bumping to read the calculator/save the calculator.0
-
If I lifted 5-6 days a week, I doubt I'd see much progress. My muscles would always be trying to recover and wouldn't,t have time to ever recover before I asked more of them. And I'd probably end up in a crumbled heap. LOL. My body needs a lot of extra recovery time.
Maybe you are a bit "All or Nothing"
6 days a week.. Or none at all ?
Maybe just do 3-4 days a week for awhile.
And get enough protein to not lose muscle mass.0 -
If I lifted 5-6 days a week, I doubt I'd see much progress. My muscles would always be trying to recover and wouldn't,t have time to ever recover before I asked more of them. And I'd probably end up in a crumbled heap. LOL. My body needs a lot of extra recovery time.
Maybe you are a bit "All or Nothing"
6 days a week.. Or none at all ?
Maybe just do 3-4 days a week for awhile.
And get enough protein to not lose muscle mass.
I guess you could say i'm all or nothing. i don't know what to do on "rest" days, i feel l need to working out on those days0 -
If I lifted 5-6 days a week, I doubt I'd see much progress. My muscles would always be trying to recover and wouldn't,t have time to ever recover before I asked more of them. And I'd probably end up in a crumbled heap. LOL. My body needs a lot of extra recovery time.
Maybe you are a bit "All or Nothing"
6 days a week.. Or none at all ?
Maybe just do 3-4 days a week for awhile.
And get enough protein to not lose muscle mass.
also, i find it hard to hit my macros for protein0 -
If I lifted 5-6 days a week, I doubt I'd see much progress. My muscles would always be trying to recover and wouldn't,t have time to ever recover before I asked more of them. And I'd probably end up in a crumbled heap. LOL. My body needs a lot of extra recovery time.
Maybe you are a bit "All or Nothing"
6 days a week.. Or none at all ?
Maybe just do 3-4 days a week for awhile.
And get enough protein to not lose muscle mass.
I guess you could say i'm all or nothing. i don't know what to do on "rest" days, i feel l need to working out on those days
Go for a hike or bike ride.... Play basketball or go swimming. Let your workout on rest days just be ' fun activity'
I have to add protein powder to hit my protein macros (or Quest Bars). My goal for protein is 130/day.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.5K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions