Body Fat % - help?
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I changed my calorie intake to maintenance about 4 months ago. In that time I've started weight lifting (3 months ago) and increased my cardio from what I was doing (1 month ago).
Good news: I'm maintaining my weight perfectly. Scale is always +/- half a pound. So that's good.
Bad news: Body fat % has also stayed the same for the past 4 months. Wouldn't the increase in exercise change that? I can't figure it out. Anyone else have experience with this? Any advice is appreciated.
Being that you are eating at maintenance, the process in which you speak of is a very slow process....
Keep doing your lifting, progressive over load.
And maybe try dropping calories about 200 calories/ day.
So you have a slight deficit.
If you are wanting BF% to go down.
Otherwise, you are doing a recomp.....and honestly that is a very slow process, so just be aware of that....
I am thinking on the order of 10 - 12 months
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I changed my calorie intake to maintenance about 4 months ago. In that time I've started weight lifting (3 months ago) and increased my cardio from what I was doing (1 month ago).
Good news: I'm maintaining my weight perfectly. Scale is always +/- half a pound. So that's good.
Bad news: Body fat % has also stayed the same for the past 4 months. Wouldn't the increase in exercise change that? I can't figure it out. Anyone else have experience with this? Any advice is appreciated.
Being that you are eating at maintenance, the process in which you speak of is a very slow process....
Keep doing your lifting, progressive over load.
And maybe try dropping calories about 200 calories/ day.
So you have a slight deficit.
If you are wanting BF% to go down.
Otherwise, you are doing a recomp.....and honestly that is a very slow process, so just be aware of that....
I am thinking on the order of 10 - 12 months
Agreed. It's even harder for women. What you are wanting is to gain a little bit of muscle and lose a little bit of fat. Gaining muscle for women is VERY slow and hard, especially if you are not eating at a surplus.
Or, opposite to what Max suggest you could go on a surplus to gain muscle first, then cut body fat later to end up back at this exact weight but with hopefully lower body fat percentage.0 -
RaspberryTickleChicken wrote: »mbcaldwell123 wrote: »If your trainer is checking your body fat with an electronic body fat measuring device, GET A NEW TRAINER!!!!!!!!!!!!!!!! Go somewhere that will measure with calipers or via hydro. The electronic measuring devices are notoriously in acurate. Have someone do a 3 pinch and a 4 pinch measure.
+1
When I switched gyms, as part of a new member I received a 'free health assessment' who did use the electronic body fat measuring device.
At 97lbs the guy told me that I had 30% body fat! My initial thought was 'O-M-G - I'm fat!' He also heavily pitched that I NEED to add muscle because as we age we lose & what I'm doing now will not sustain .... blah blah blah I chalked it up as a typical hard sales pitch to sign up w/a trainer & just TOTALLY disregarded the experience in its entirety & carried on.
I also recently started some regular weight baring exercises & I'm started to see some muscle definitions that I have only seen on others.
This is probably the healthiest & best physical shape I have been in my entire life! SO for me, I'm just not going to put too much stock in the whole body fat thing unless my clothes starts to get tight & the scale starts to creep up.
You look great btw - Good luck!
OMG! 30% body fat at 97lb? Unless you are/have been extremely ill and laid up for a long period I'd says that is utterly bonkers! I fluctuate a bit between 96 and 98lb so I'm very similar in weight to you. Even though you are a bit older than me that measurement has to be WAY off as I'm apparently more like 16-17% at the moment.
Thank goodness you had the sense to disregard that whole conversation! I do find it worrying though that there are people out there without the knowledge and perhaps lacking self esteem who may have read that conversation as "you're too fat" and to start dieting at 97lb!
To the OP - recomp is really slow work. It's totally worth it, and as your body fat drops each 0.5% becomes more and more noticeable than the 0.5% before as you start seeing muscles popping through. You really need to do a combination of eyeballing (so take photos so you can compare your progress factually rather than from memory) and taking body measurements. I've been lifting with a barbell for less than a year and my thighs, as an example, have gone from 18.5 inches to 17 inches in that time. That was something I would never have guessed had happened without the measurements.
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I have one of those "BF scales" that you stand on and is supposed to measure your body fat through the electrical impedance through your feet.
I've lost over 20 lbs and 2 dress sizes, but the BF reading on it has not changed ONE. BIT.
So, yeah, I'm pretty sure it's not accurate.
When you lose weight you ordinarily will lose lean body mass along with fat. Part of that lean body mass is muscle, but it's also comprised of bone, connective tissue, internal organs, skin, and everything else that is not fat. In order to minimize loss of muscle mass while dieting, resistance exercise is important. If you lift weights (or bodyweight exercise) you will lose less muscle, but you'll still lose some. It's possible to lose 20 pounds and to get smaller overall without ever changing your body composition or bodyfat percentage.
If you were lifting weights while losing that 20 pounds, then I think your scale is suspect. If you weren't, your scale is not necessarily to blame for your lack of body comp improvement.
If you say so, dood.... *smh*0 -
And yes, I did cardio and strength training, but nothing intense.0
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"Nothing intense" could mean anything, but it probably means that there wasn't enough intensity to grow or maintain muscle mass while eating at a deficit. And nutrition is important. Muscles and other tissues require protein to repair, maintain, and build themselves. Most experts recommend 0.8 grams of protein per pound of lean body mass as a minimum, with some going as high as 1.2 grams per pound of total body weight.
If you want to maintain or increase muscle mass, you have to overload your muscles, which produces micro tears. You have to rest, which is when repairs and growth happen. And you have to feed your muscles to fuel that repair.
Or you could just blame the scale. It doesn't get you results, but it's easier.0 -
Had the same problem. Was training my butt off but my BF increased. I went to see a nutritionist, she advised me to load up on proteïn and take a little less carbs. Right after I lost almost 6% in 2 months. It worked for me, maybe it'll work for you aswell! Good luck kindeo.0
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iriskarelse wrote: »Had the same problem. Was training my butt off but my BF increased. I went to see a nutritionist, she advised me to load up on proteïn and take a little less carbs. Right after I lost almost 6% in 2 months. It worked for me, maybe it'll work for you aswell! Good luck kindeo.
I would hate for that to happen. Train to get more fat. Glad you figure out what was happening.
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"Nothing intense" could mean anything, but it probably means that there wasn't enough intensity to grow or maintain muscle mass while eating at a deficit. And nutrition is important. Muscles and other tissues require protein to repair, maintain, and build themselves. Most experts recommend 0.8 grams of protein per pound of lean body mass as a minimum, with some going as high as 1.2 grams per pound of total body weight.
If you want to maintain or increase muscle mass, you have to overload your muscles, which produces micro tears. You have to rest, which is when repairs and growth happen. And you have to feed your muscles to fuel that repair.
Or you could just blame the scale. It doesn't get you results, but it's easier.
Or, I could just not listen to random people on a message board.
Yep, think I'll go with option C.
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Get ready for the naysayers to jump in and take over this thread, but a low carb high fat diet is a great way to lose fat while maintaining muscle which over time lowers your body fat percentage. You don't have to go into ketosis (unless you want to), but just staying between 50-100 grams per day of carbs can give you some results you'll notice in the mirror in just a few weeks. Don't waste your limited carbs on sugar, though, since you need fiber and it isn't hard to hit your carb limit on fruit and vegetables alone. Get enough protein, but not much more than a gram per lb of lean mass, and get all your additional calories for the day from fat.
Get some calipers to measure your body fat. They're still not totally accurate, but they still seem to be better than the electronic measuring devices. The plastic ones are around 10 bucks online. You can do a 3 point measurement by yourself or get someone to help and do a more accurate one with 7 measurement points.
Your best body fat resource, though, is to look at yourself in the mirror and compare your body to the pictures online of people at accurately measured body fat percentages.0
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