Body Fat Percentage & Lean Body Mass..?

professor_
professor_ Posts: 7
edited September 26 in Health and Weight Loss
I'm 5'4 , and at 141 at the moment. I have 32% of body fat.
Apparently, 32% of body fat is equivalent to around 45.1 pounds of fat. ( 141 x 0.32 )
And I have a lean body mass of 95.9 pounds. ( 141 - 45 )

My goal is to go down 15-20 percent of body fat.

..Is this possible to achieve with a super clean diet and daily cardio, in like 4 months? I'm re-doing Insanity.
dafsfdsgfdgkfhg it seems so impossible! >:
«1

Replies

  • kimmerroze
    kimmerroze Posts: 1,330 Member
    Are you asking why your number is so high? or so low? I am confused. If you are asking why it is so high... then I would say that is because you are doing too much cardio and not enough weight training... cardio burns muscle along with fat...

    Read the link in my signature it answers your question to the T.
  • AUPerry
    AUPerry Posts: 166
    Wait, what are you trying to achieve?
  • professor_
    professor_ Posts: 7
    Sorry for the confusion.

    I was asking if I could lose that much weight, and possibly 15-20 percent of body fat. I'll fix my post. c:
  • JennLifts
    JennLifts Posts: 1,913 Member
    Well... As a female, I seriously wouldn't recommend going to 15. A woman's body is meant to hoard some fat. Several reasons, but I would say stay at the least at 17. Tends to screw with your hormones too.
  • professor_
    professor_ Posts: 7
    Well... As a female, I seriously wouldn't recommend going to 15. A woman's body is meant to hoard some fat. Several reasons, but I would say stay at the least at 17. Tends to screw with your hormones too.

    Alright, thanks ! Is it possible to go from a 32% to a 17% then? :D
  • AUPerry
    AUPerry Posts: 166
    Oh, well I think you should maybe extend your goal time-period. That is a ton to lose in that amount of time. It may be possible, but it will probably be very difficult! Good luck though :)

    From my experience:

    My starting was around the same as yours, 148 lbs and 31% body fat.
    I am now 122 lbs and 19% body fat. And that took me around 6 months.
  • kimmerroze
    kimmerroze Posts: 1,330 Member
    Again I say, Read the link in my signature... your solution is definately going to be that you need to lift more along with your cardio.
  • bmontgomery87
    bmontgomery87 Posts: 1,260 Member
    4 months seems too quick.
    Thats 16 weeks ....I'd try to lose around 20 pounds in that time. Otherwise you'll lose a lot of muscle as well.


    Weight training is gonna be the key to lowering your bodyfat percentage.
  • bmontgomery87
    bmontgomery87 Posts: 1,260 Member
    Again I say, Read the link in my signature... your solution is definately going to be that you need to lift more along with your cardio.

    agreed
  • professor_
    professor_ Posts: 7
    @AUperry
    @kimmerroze

    Thank you so much :] I'll try my very best, and great results AUperry!
  • flash53
    flash53 Posts: 46 Member
    Women should be between 20 to 25% Men 15 to 20%. That 95 lbs, is probably if you don't have any fat on you. 120 is probably as low as you should go.
  • lyn267
    lyn267 Posts: 58 Member
    bump
  • natskedat
    natskedat Posts: 570 Member
    The "healthy" range of body fat for women is 21-32%. That means that your body has enough essential fat to line the underside of your skin, protect your organs, aid in digestion, and absorb your fat-soluble vitamins (A,D,E, and K). Attempting to achieve a body fat lower than 21% means that you are denying your body some small amount of fat it really needs for normal, everyday funtions.

    To get in the lower range of healthy (which you are in!), zig-zagging your calories is the method I recommend for my clients. The number of calories you eat every day is based on your current weight, average daily activities, and body composition.
  • bmontgomery87
    bmontgomery87 Posts: 1,260 Member
    why do women "need" more bodyfat than men?
    30 percent is outrageously high IMO.
    I will never let myself get over 20.
  • rakelros
    rakelros Posts: 67
    Well... As a female, I seriously wouldn't recommend going to 15. A woman's body is meant to hoard some fat. Several reasons, but I would say stay at the least at 17. Tends to screw with your hormones too.

    Alright, thanks ! Is it possible to go from a 32% to a 17% then? :D

    I´ve been training for 2.5 months now (as in high intensity with a private trainer), and I managed 5% in that time... so you should be able to get down to about 22 in four months... I wouldn´t try getting any lower than that in a not longer time...
  • rakelros
    rakelros Posts: 67
    why do women "need" more bodyfat than men?
    30 percent is outrageously high IMO.
    I will never let myself get over 20.

    Since women have a couple of items that men don´t have (yes, boobs and female reproductive organs), we need a little bit more fat than males do.
    A good number range for women is usually about 22-24%, unless you´re going for the really really "cut" look you see in the fitness mags.
  • Mommyof3texans
    Mommyof3texans Posts: 347
    Oh, well I think you should maybe extend your goal time-period. That is a ton to lose in that amount of time. It may be possible, but it will probably be very difficult! Good luck though :)

    From my experience:

    My starting was around the same as yours, 148 lbs and 31% body fat.
    I am now 122 lbs and 19% body fat. And that took me around 6 months.

    That was pretty much my starting point except my bodyfat % was even higher (talk about skinnyfat!)...can you tell me how you accomplished that change in 6 months? I am trying to get under 25%, thanks!
  • bmontgomery87
    bmontgomery87 Posts: 1,260 Member


    Since women have a couple of items that men don´t have (yes, boobs and female reproductive organs), we need a little bit more fat than males do.
    A good number range for women is usually about 22-24%, unless you´re going for the really really "cut" look you see in the fitness mags.

    Thanks. I figured that might be part of it. Wasn't sure and wanted to know.
  • kimmerroze
    kimmerroze Posts: 1,330 Member
    Oh, well I think you should maybe extend your goal time-period. That is a ton to lose in that amount of time. It may be possible, but it will probably be very difficult! Good luck though :)

    From my experience:

    My starting was around the same as yours, 148 lbs and 31% body fat.
    I am now 122 lbs and 19% body fat. And that took me around 6 months.

    That was pretty much my starting point except my bodyfat % was even higher (talk about skinnyfat!)...can you tell me how you accomplished that change in 6 months? I am trying to get under 25%, thanks!


    BUILDING MUSCLE is the quickest way to lower body fat percentage... So start lifting weights like crazy! That is the quickest and pretty much only way to change those results... Cardio wont do it, and diet alone wont do it either.
  • Mommyof3texans
    Mommyof3texans Posts: 347
    Oh, well I think you should maybe extend your goal time-period. That is a ton to lose in that amount of time. It may be possible, but it will probably be very difficult! Good luck though :)

    From my experience:

    My starting was around the same as yours, 148 lbs and 31% body fat.
    I am now 122 lbs and 19% body fat. And that took me around 6 months.

    That was pretty much my starting point except my bodyfat % was even higher (talk about skinnyfat!)...can you tell me how you accomplished that change in 6 months? I am trying to get under 25%, thanks!


    BUILDING MUSCLE is the quickest way to lower body fat percentage... So start lifting weights like crazy! That is the quickest and pretty much only way to change those results... Cardio wont do it, and diet alone wont do it either.

    Thank you :) I know I need to add this in to my fitness routine although I don't have much of a routine right now. I am going to make it a priority to add that!
  • kdiamond
    kdiamond Posts: 3,329 Member
    Well... As a female, I seriously wouldn't recommend going to 15. A woman's body is meant to hoard some fat. Several reasons, but I would say stay at the least at 17. Tends to screw with your hormones too.

    Alright, thanks ! Is it possible to go from a 32% to a 17% then? :D

    I truly doubt it (in 4 months). It took me 6 months to go from 20 down to 17% and my diet was impeccable and workouts were intense.

    That's just not enough time.
  • hroush
    hroush Posts: 2,073 Member
    BUILDING MUSCLE is the quickest way to lower body fat percentage... So start lifting weights like crazy! That is the quickest and pretty much only way to change those results... Cardio wont do it, and diet alone wont do it either.

    Thank you :) I know I need to add this in to my fitness routine although I don't have much of a routine right now. I am going to make it a priority to add that!

    Check out www.stronglifts.com for a simple, yet very effective, weight lifting routine. If you don't think it'll work, check out their testimonials.
  • kdiamond
    kdiamond Posts: 3,329 Member
    Oh, well I think you should maybe extend your goal time-period. That is a ton to lose in that amount of time. It may be possible, but it will probably be very difficult! Good luck though :)

    From my experience:

    My starting was around the same as yours, 148 lbs and 31% body fat.
    I am now 122 lbs and 19% body fat. And that took me around 6 months.

    That was pretty much my starting point except my bodyfat % was even higher (talk about skinnyfat!)...can you tell me how you accomplished that change in 6 months? I am trying to get under 25%, thanks!


    BUILDING MUSCLE is the quickest way to lower body fat percentage... So start lifting weights like crazy! That is the quickest and pretty much only way to change those results... Cardio wont do it, and diet alone wont do it either.

    And I agree 10000000000000000000%. My body fat was higher when I weighed 102 pounds than now when I weigh 110. I do very little cardio and lift heavy.
  • shaunshaikh
    shaunshaikh Posts: 616 Member
    BUILDING MUSCLE is the quickest way to lower body fat percentage... So start lifting weights like crazy! That is the quickest and pretty much only way to change those results... Cardio wont do it, and diet alone wont do it either.
    Outside from the very beginning, you probably won't build very much muscle while you are in a calorie deficit. Building muscle is extremely hard while in a calorie deficit and for women especially. However, the best way to make sure that when you lose a high ratio of fat to lean body mass is a strength training regimen. And we're not talking about 20-30 reps stuff. We're talking 6-12 reps of a heavy weight which gets you to the point where you can't do anymore. That's the best way to maintain your muscle while burning fat and thus maximizing your body fat percentage lost.
  • JDMPWR
    JDMPWR Posts: 1,863 Member
    Well... As a female, I seriously wouldn't recommend going to 15. A woman's body is meant to hoard some fat. Several reasons, but I would say stay at the least at 17. Tends to screw with your hormones too.

    I dont agree with this at all. Work/workout with 2 girls that are 15% bf and they have had no "hormonal" effects and to answer your question it is surely obtainable to reach your goal in the time you are allotting yourself.
  • suzycreamcheese
    suzycreamcheese Posts: 1,766 Member
    as a woman you need to be careful to not lose too much body fat, as not only will it mess with your hormones, it will seriously increase your risk of osteoporosis too, and you cant really get your bone density back once its gone

    under 21% is unhealthy for a woman. between 21 and 33% is healthy
  • DizzieLittleLifter
    DizzieLittleLifter Posts: 1,020 Member
    why do women "need" more bodyfat than men?
    30 percent is outrageously high IMO.
    I will never let myself get over 20.

    Well, a few reasons #1 having babies.... If one is sure they are done having babies it is acceptable to have a BF% at 18-19%. I'm @ 19% and healthy.
  • SarahLovesCheesecake
    SarahLovesCheesecake Posts: 520

    My starting was around the same as yours, 148 lbs and 31% body fat.
    .

    Hey! How do you work out your body fat or is it from your scales, because mine do read this measurement, but not sure how accurate this would be?
  • suzycreamcheese
    suzycreamcheese Posts: 1,766 Member
    http://www.perfect-body-toning.com/body-fat-percentage-in-women.html
  • kimmerroze
    kimmerroze Posts: 1,330 Member
    BUILDING MUSCLE is the quickest way to lower body fat percentage... So start lifting weights like crazy! That is the quickest and pretty much only way to change those results... Cardio wont do it, and diet alone wont do it either.
    Outside from the very beginning, you probably won't build very much muscle while you are in a calorie deficit. Building muscle is extremely hard while in a calorie deficit and for women especially. However, the best way to make sure that when you lose a high ratio of fat to lean body mass is a strength training regimen. And we're not talking about 20-30 reps stuff. We're talking 6-12 reps of a heavy weight which gets you to the point where you can't do anymore. That's the best way to maintain your muscle while burning fat and thus maximizing your body fat percentage lost.


    you are right... the only thing strength training does for you while you are eating at a deficit is keep you from losing muscle, and perhaps adding a little... but so many people think that cardio is the way to get fit.. and its not.. you lose fat AND muscle, so by lifting along with your cardio you aren't losing as much muscle, and more fat. once you are eating at less of a deficit you can start building that muscle which will in turn help you burn fat quicker, and allow you to eat more.
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