How to reduce body fat ?

Debx12345
Debx12345 Posts: 210
edited September 24 in Fitness and Exercise
so how do I ?

Think i have asked before, but can't find the answer

Do I need to do more weighted workouts, and those that I already do, do I need to increase reps or weights ?

Replies

  • udallmom101
    udallmom101 Posts: 564 Member
    TO reduce body fat you need to do cardio cardio cardio. There is no such thing as spot reduction. Something like the Jillian Michaels 30 Day Shred is good to get started. With that you use weights along with Cardio to gain lean muscle mass and help boost your metabolism. Lean muscle mass helps to burn fat.
  • Fat_Chopper
    Fat_Chopper Posts: 97 Member
    Body fat reduction and lean body mass = eat clean and light with excellent nutrition along with resistance exercise and cardio.
  • superninjatam
    superninjatam Posts: 44 Member
    And enough lean protein to keep your muscles from wasting.
  • kimwig
    kimwig Posts: 164
    And enough lean protein to keep your muscles from wasting.
    Good nutrition would mean having the right amount of protein (ie .75g per kg body weight for female), and also with good exercise you should not get "muscle wasting", this would occur with a very limited diet and with sedentary lifestyle.

    Protein itself does not build muscle, exercise (especially resistance training) keeps and builds muscle.
  • princesschikee
    princesschikee Posts: 138
    There is a big difference between losing weight and losing fat. Your goal should never be to lose weight, but instead should always be to lose fat. When you lose weight, you lose a little bit of everything--fat, muscle, fluids, organ size. You want the majority of your weight loss to come from fat, not the other stuff. If you are only concerned with seeing a smaller number on the scale, you may be losing valuable muscle instead, which will result in long-term weight--meaning fat--gain.

    You need to Gain Muscle to Burn Fat

    When losing weight, the way to lose just fat is by adding strength training into your fitness program. Don't try to lose weight simply by performing cardio. The pounds you lose through cardio will come right back if you stop the cardio, without muscle mass to keep the weight off. Don't worry about bulking up or gaining too much muscle. For the majority of the population, it's simply not a concern. When you add muscle, you improve the body fat composition ratio, which is the main goal.

    Losing Muscle Slows Metabolism

    Losing weight other than fat is unavoidable, but the loss of muscle mass will cause a rebound effect that leads to weight gain. Muscle is metabolically active and lights your furnace, keeping your metabolism brisk and burning calories. Even when you're sitting on the couch, you burn more calories if you have more muscle mass on your frame. So losing muscle means your furnace slows down, your metabolism gets sluggish and the weight keeps on coming.
  • Debx12345
    Debx12345 Posts: 210
    I think I've lost as much weight as my body wants me to. Lol, scales not moved for two years so decided to concentrate on my body fat, which is around 33 percent!!!!!! I alternate between cardio one day and light weights the next, but not seeing the bodyfat come down, so should I increase the weights ? Normally eat half the protein mfp has set me, not through choice just struggle to eat it, I have a soya protein, should I may be top up with a drink of that ?
  • princesschikee
    princesschikee Posts: 138
    To gain more muscle you need to lift heavier weights and that means all body parts. Make sure to get protein in your body within a half an hour of working out in order for your muscles to recover. Also, make sure you mix up your cardio and always change up your weight lifting routine at least every 6 weeks.
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