Fat Loss Confusion

goldfishilies · March 2014

Hi everybody

I've been looking to lose some fat for a while now, but I never seem to have much success and I am unable to pinpoint why. I am by no means over weight, but I have a layer of fat hiding my muscle tone that I would like to get rid of. I've read all sorts of different things over the internet that all seem like they could be the reason, and now I just feel confused.
So first things first, my stats:

-male
-20 years old
-135 lbs
-5'7

As for activity level, I am dancer currently doing about 15 - 20 hours of classes a week. Right now, these are mainly all technique classes, so I don't get in a massive amount of cardio.

I lost about 15 lbs this time last year, eating about 1600 calories per day. Now, I eat around 1900. Some days more, some days less. I am very unsure as to whether I am eating too much, if I'm eating too little and my metabolism has slowed as I have been told that I should be eating around 2600 to maintain my weight at my level of activity, or if I'm just being too inconsistent. I am also unsure as to whether I should be adding in some cardio and weight training, and which one. I'll be starting a new dance program in September, training about 25 - 30 hours per week and would like to be in the best shape both mentally and physically. I honestly don't really care how much I end up weighing in the end, I just want less overall body fat.

Any input is appreciated. Thanks

RaspberryKeytoneBoondoggle · March 2014

Do you lift weights? If you are lifting while dancing then I would suggest that some additional strength training is very important.
It will help prevent injury while dancing and build muscle. Do you have an idea how much you should eat daily in order to maintain your current weight with your current activity level?

Here is a link that goes into detail about how to determine your daily Intake based in your goals. Pure and simple, what works for me is just tracking daily:)

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

goldfishilies · March 2014

I don't lift weights at the moment, but I was thinking about starting soon. I don't want a very muscular physique, nor would it be beneficial to me, but some extra strength would probably do wonders.

I was told that approximately 2600 would be needed to maintain, but that was a very rough estimate.

RaspberryKeytoneBoondoggle · March 2014

That might be correct. I love these books that give me info on lifting:

The new rules of lifting
You are your own gym
Starting strength
Strong curves

These are my favourites:
'You are your own gym' is about body weight exercises. It has programs you can follow and gives you guidelines to create your own program. Perhaps as a dancer, you will like this best because you can do it anywhere. And you may find it easier than most people to be creative.

"Starting strength" is a very detailed book about lifting using compound moves or moves that use many muscles in one exercise. If you want to join a gym and use barbells to build strength it's a great way to learn correct form.

goldfishilies · March 2014

I like the sound of 'you are your own gym.' I'll definitely check that one out. Thanks!

heybales · March 2014

Hi everybody I've been looking to lose some fat for a while now, but I never seem to have much success and I am unable to pinpoint why. I am by no means over weight, but I have a layer of fat hiding my muscle tone that I would like to get rid of. I've read all sorts of different things over the internet that all seem like they could be the reason, and now I just feel confused.
So first things first, my stats:

-male
-20 years old
-135 lbs
-5'7

As for activity level, I am dancer currently doing about 15 - 20 hours of classes a week. Right now, these are mainly all technique classes, so I don't get in a massive amount of cardio.

I lost about 15 lbs this time last year, eating about 1600 calories per day. Now, I eat around 1900. Some days more, some days less. I am very unsure as to whether I am eating too much, if I'm eating too little and my metabolism has slowed as I have been told that I should be eating around 2600 to maintain my weight at my level of activity, or if I'm just being too inconsistent. I am also unsure as to whether I should be adding in some cardio and weight training, and which one. I'll be starting a new dance program in September, training about 25 - 30 hours per week and would like to be in the best shape both mentally and physically. I honestly don't really care how much I end up weighing in the end, I just want less overall body fat.

Any input is appreciated. Thanks

I'd agree your daily maintenance, perhaps metabolism partly, has slowed down if that's all you are eating in total by about 100-200.

Rough estimate, which would be better with bodyfat estimate, is almost 2000 calories as sedentary maintenance.

And you are no where near sedentary.

If you body isn't getting what it needs for current level of activity, it sure isn't going to make much of any improvements that require even more energy.

Suggest you start increasing 100 calories daily for a week at a time.
And get in those body weight exercises referenced above.

If you gain fast water weight, just proves your are below maintenance.

Because if an extra 100 calories a day was really above maintenance - it would take 35 days to add 1 pound of fat.

Then next week out, add another 100 cal daily.

If that avg 17.5 hrs of dance weekly is equal in intensity to say walking up to 3 mph flat, I'd suggest your maintenance is 2300 average daily.
If it's more intense, equal to walking 3 to 4 mph flat, I'd suggest 2400.

As starting points. Then when you get no more fast water weight gain, you'll likely feel your energy level and strength go up, then you can base eating level on results every 2 weeks.

goldfishilies · March 2014

Hi everybody I've been looking to lose some fat for a while now, but I never seem to have much success and I am unable to pinpoint why. I am by no means over weight, but I have a layer of fat hiding my muscle tone that I would like to get rid of. I've read all sorts of different things over the internet that all seem like they could be the reason, and now I just feel confused.
So first things first, my stats:

-male
-20 years old
-135 lbs
-5'7

As for activity level, I am dancer currently doing about 15 - 20 hours of classes a week. Right now, these are mainly all technique classes, so I don't get in a massive amount of cardio.

I lost about 15 lbs this time last year, eating about 1600 calories per day. Now, I eat around 1900. Some days more, some days less. I am very unsure as to whether I am eating too much, if I'm eating too little and my metabolism has slowed as I have been told that I should be eating around 2600 to maintain my weight at my level of activity, or if I'm just being too inconsistent. I am also unsure as to whether I should be adding in some cardio and weight training, and which one. I'll be starting a new dance program in September, training about 25 - 30 hours per week and would like to be in the best shape both mentally and physically. I honestly don't really care how much I end up weighing in the end, I just want less overall body fat.

Any input is appreciated. Thanks

I'd agree your daily maintenance, perhaps metabolism partly, has slowed down if that's all you are eating in total by about 100-200.

Rough estimate, which would be better with bodyfat estimate, is almost 2000 calories as sedentary maintenance.

And you are no where near sedentary.

If you body isn't getting what it needs for current level of activity, it sure isn't going to make much of any improvements that require even more energy.

Suggest you start increasing 100 calories daily for a week at a time.
And get in those body weight exercises referenced above.

If you gain fast water weight, just proves your are below maintenance.

Because if an extra 100 calories a day was really above maintenance - it would take 35 days to add 1 pound of fat.

Then next week out, add another 100 cal daily.

If that avg 17.5 hrs of dance weekly is equal in intensity to say walking up to 3 mph flat, I'd suggest your maintenance is 2300 average daily.
If it's more intense, equal to walking 3 to 4 mph flat, I'd suggest 2400.

As starting points. Then when you get no more fast water weight gain, you'll likely feel your energy level and strength go up, then you can base eating level on results every 2 weeks.

Thanks, this was very helpful. So in short, the best way to go would be getting my maintenance calories back up, and then from there, seeing how my body reacts to decide how much I need to eat?

heybales · March 2014

Thanks, this was very helpful. So in short, the best way to go would be getting my maintenance calories back up, and then from there, seeing how my body reacts to decide how much I need to eat?

You got it. The closer you are eating at real potential maintenance, not some suppressed level, the more positive effect you'll get from exercise, and the less chance of injury, and better recovery, ect.

Just find a valid weigh-in day, morning after rest day eating normal sodium levels, not sore from last workout.
That will help cut out water weight fluctuations.

goldfishilies · March 2014

You got it. The closer you are eating at real potential maintenance, not some suppressed level, the more positive effect you'll get from exercise, and the less chance of injury, and better recovery, ect.

Just find a valid weigh-in day, morning after rest day eating normal sodium levels, not sore from last workout.
That will help cut out water weight fluctuations.

Awesome, thanks!

Fat Loss Confusion

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