how to reduce body fat?

eat at a calorie deficit with lots of protein (typically see 0.5-0.8g/lb bw suggested), lift weights to help preserve muscle mass while you lose. Cardio is great too to improve fitness levels and burn extra calories for a bigger deficit.

moto450 wrote: »

4legsRbetterthan2 wrote: »

eat at a calorie deficit with lots of protein (typically see 0.5-0.8g/lb bw suggested), lift weights to help preserve muscle mass while you lose. Cardio is great too to improve fitness levels and burn extra calories for a bigger deficit.

Yep.

Yep Yep

cherriegh wrote: »

I got measured and i have 26.4% of body fat, I was stunned i didnt know it was so bad. I weigh 146lbs. What are methods to lose body fat at that %age? Cardio or Weights?

Im now doing HIIT and Spinning once a week. I'm also weight lifting twice a week....But still 26.4% is high! I will monitor and check again in a month.

Why do you think that 26 is bad for a woman? It is rather good actually.

I agree, 26 is in the normal range. And remember, body fat percentage is the fat relative to everything else. You can add muscle and improve bf%.

Since you’re under 35, now is a great time to work on adding muscle and strength. After age 35, most people begin losing muscle mass and strength. And it is harder to gain as we age.

How was your BF% measured?

First of all, if your BF% is accurate, 26% really isn't THAT high. It actually falls under the "normal", "average" and/or "acceptable" range on most charts. Of course it's also about your age, height, body composition and personal fitness goals.

As far as: How do you lose body fat? I think you're on the right track. In terms of nutrition you want to eat at an acceptable deficit and try to hit your macros. In terms of fitness, it seems like you got your plan down. Make sure that on your strength training days you are lifting heavy (as heavy as you can with good form). Cardio will definitely help you get that extra calorie burn. And make sure you take rest days in between the different muscle groups you are working.

I've learned a lot from these people: fitnessblender.com. Check out their Vlogs too, they are very informative.

cherriegh wrote: »

I got measured with calipers at the gym, they said they're pretty accurate.

They can be, if the individual is very experienced, but they can be off, quite a bit off. Assuming they measure at the same spots each time, you should be able to use that to see improvement. But don’t get too wrapped up in the number. It is a calculated estimate.

cherriegh wrote: »

Thanks...is spinning class considered steady state or HIIT? We shift intensity and speed thrughout the class en sweat like a pig!

It's interval training but isn't HIIT.

AllanMisner wrote: »

HIIT works like this: You go full out (like a Tiger is chasing you) for 20 - 30 seconds (which is all you can do), then you go slow to recovery for 60 - 120 seconds (1 to 3 or 1 to 4 work/recovery). Do 5 - 10 rounds of this. The work session is full effort such that if you’re wearing a HRM, you’re at 95 - 105%. In recovery, you want your HRM to get back down to around 60 - 70%.

A good HIIT session lasts less than 30 minutes (my regular one goes 5 minute warm up, then eight 30 - 90 second rounds, with a 5 minute cool down). A good HIIT session is so intense, you can only do one or two a week (unless you’re an elite athlete).

Anything else, where you increase and decrease intensity is just interval training.

^^ This and in that high intensity 20 - 30 secs or whatever time the coach has set - forming a sentence is next to impossible. That can be your test.

My HIIT Camp is 45 minutes.

Am 19, 5.1 ft, 8.1 stone and i got weighed and measured in boots today and it come back i have a body fat of 35.5% and my body fat mass is 18.1kg.

Could some one give me advice on what i can do to make it lower as i wouldnt class myself as fat also I know i have a little bit of fat round my stomach but nothing to bad?

Interval training at 80-90% max for the on intervals isn't useless, though

http://blog.myfitnesspal.com/the-basics-of-body-recomposition-how-to-lose-fat-gain-muscle-at-the-same-time/

http://www.bodyrecomposition.com/

This says that the "acceptable" range for body fat for women is 25-31%.
So you're fine.
"Fit" is 21-24%, "athletic" is 14-20%.
This calculator takes into account your weight, height, and several measurements.
http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

But if you're doing cardio twice a week and weightlifting twice a week, you're probably at maintenance.
More cardio (at least 30 min/day) would burn more calories / fat, and the weightlifting will retain muscle.
Building muscle takes a long time & lots of effort.