HOW TO LOWER BODY FAT PERCENTAGE??????

The best way to loser BF% is to have a modest caloric deficit (weight loss goal of 0.5 to 1.0 lbs/week), eat a lot of protein, take part in a heavy weight lifting routine, and time.

Having too large of a deficit, not doing strength training, or not getting enough protein can lead to the loss of lean muscle as you lose fat, ensuring your keep these 3 in check you will lower BF% over time.

Literally JUST read this on webmd - title says belly fat, but it's really about fat in general. Apparently 30 minutes of vigorous aerobic activity 4x a week is recommended for reducing visceral fat (the kind that sits around organs). Strength training only helps with the "surface" fat. High fiber (10g or more/day) and 6-7 hrs of sleep every night are also recommended.

http://www.webmd.com/diet/features/the-truth-about-belly-fat

Literally JUST read this on webmd - title says belly fat, but it's really about fat in general. Apparently 30 minutes of vigorous aerobic activity 4x a week is recommended for reducing visceral fat (the kind that sits around organs). Strength training only helps with the "surface" fat. High fiber (10g or more/day) and 6-7 hrs of sleep every night are also recommended.

http://www.webmd.com/diet/features/the-truth-about-belly-fat

P.S - Before I am verbally assulted; I am in NO WAY suggesting that you not do strength-training. I do both strength and cardio to build/retain muscle and lose fat. I just found the article interesting and helpful.

Not bashing, but it is the deficit that causes the fat loss not the type of exercise. strength training helps retain muscle as you lose so the BF% drops faster, even though you lose weight slower.

My comment is just related to what I found in the article - results based on a Duke University study. I'm all for strength-training, caloric control, and tracking macros.

Here's a link to the Duke study, just in case anyone is interested.
http://www.dukehealth.org/health_library/news/aerobic-exercise-bests-resistance-training-at-burning-belly-fat

Generally speaking, I will advise you to do compound lifts every other day, as heavy as you can manage for 6 reps or so, for 3-6 sets. Given that you have only a dumbbell set to work with, that would complicate things, but it can still be done. Do you have a bench to work on?

my bf was 38.8% when i first started losing weight about 9months ago. and all i have done is cardio with 30 day shred dvd in between and my body fat is now about 17% i used the machine at boots and at my drs and both say same. i do need to start some kind of lifting tho to tone up

Am cardio while keeping my heart rate in the fat burning zone...

and sprints in the PM is what drop my BF% from 22% to 6%


plus a low carb diet.

bump to read later.

I am working on lowering my BF% not by much though

Exercise:
Here are the sites I use:
HIIT (high intensity interval training):
http://www.exrx.net/FatLoss/HIITvsET.html
Instructions for HIIT for running are on the site, these are instruction for HIIT on stationary bike:
HIIT with stationary bike start out with a 5min warm up @ tension 5. Then do 30sec @ tension 20, then 1 min @ tension 5 and repeat this for 15 to 20 min. Then bring back the tension to 5 for another 5 to 10 min cool down.
For lifting:
http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine

I lift 4 days a week and my cardio is 30 to 60 min walk/jog in the mornings 5 days a week.

Diet:
Here are a few website I use:
For nutrition:
http://body-improvements.com/resources/eat/
http://www.scoop.it/t/fitness-and-diet-on-the-cutting-edge
http://www.t-nation.com/
http://www.gasparinutrition.co.uk/nutrition-recipes-desserts-99.html
I love Matt's blog:
http://www.gasparinutrition.co.uk/196.html
http://www.thegraciouspantry.com/what-is-clean-eating/
http://www.precisionnutrition.com/intermittent-fasting

I keep a 400 cal deficit after exercise at the end of the day, on some days a bit more to leave room for error in calories because it is all estimated.

These sites have a lot of different programs that you can incorporate to create a plan that works for you. :flowerforyou:
The plan that worked for me when I was trying to lower my body fat from 30% to 22~25% was carb cycling (4 days low carb, 3 days normal carb), Intermittent fasting ESE once a week, and clean eating 4 days a week while following the lifting and cardio combo mentioned above. It took me about 3 to 4 months to get to the BF % I am today.

Bump.... as im looked at lowering my Body Fat.... not by much but this will help me. Thanks

I weigh in using the scales at Boots, and my body fat percentage and hight changes every weigh in, so I don't really trust those results.

I agree... first i was one height and then my height change an hour later

Bump

I weighed myself this morning at Boots and got a reading for my body fat percentage too. I was astounded to find out its over 30%!!!!

Does anyone have any recommendations on how I could reduce this?

Thanks

If you used an ELECTRONIC scale, if you're dehydrated, you'll see a % change of up to 7-8% or more.

So... don't drink water for 24 hours and you'll be 20% body fat...

Don't do it.... it's dangerous obv lol.

Point is, electronic scales are NOT accurate.

Bump!! Had my test and I was 38% argh!!! Want to reduce it to 30% in 13 weeks? Possible? Tips for this or as close to?

More cardio? Specific exercises? Weights?

What's worked for you?

Cardio does not lead to a lower BF%. A caloric deficit leads to weight loss, this can be done with diet alone, or a combo of diet and cardio (the cardio allows you to eat more making it easier to adhear to). To lower BF% combine a caloric deficit (set a goal to lose no more than 1lb/week and eat back cals burned from exercise, of do TDEE -15%), take part in a progressive heavy lifting strength training program (strong lifts 5x5, starting strength, New Rules of Lifting, etc), and get adequate protein (a good target is 0.8 grams per lb of goal body weight as a minimum).

The caloric deficit will lead to weight loss, the strength training + protein will lead to muscle retention, meaning most of what you lose will be fat. Without the strength training and enough protein a large % of the weight loss will come from lean muscle.