Lowering body fat %
Replies
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I've gone through p90x a couple of times in the past and am more into weight training and running now. It IS more cardio than weights...it's really just a circuit weights program. If you are writing down your weights/reps for each exercise like he tells you during the DVD, then you can make it a progressive program by continually trying to increase either the weight or reps. Most of the exercises have you shooting for 4-8 reps...I'd say that once you get to 8, go up 5 lbs in the weights until you can do 8 again.
More to your original question, there are two ways to change your body fat percentage...(1) decrease body fat faster than you lose muscle mass or (2) increase muscle mass faster than you increase fat. You cannot *effectively* do both at the same time. You either need to be in a calorie deficit (which you are) or in a surplus to gain. You're macro breakdown should have you getting enough protein to hold onto what muscle you currently have so the only other variable there is resistance. Like I mentioned up above, keep trying to do heavier weights. If you're doing 15-20 reps, you're weight probably isn't heavy enough. I know this gets harder when you're doing it at home and you don't have a whole rack of weights to deal with, but that's really what you need to do.
If you're in a deficit, you're going to lose both fat and muscle (or lean body mass if you prefer that term). Just keep going on the deficit and eventually you'll see the % change
Look at the difference in the body shape 235lbs to 185lbs was basically P90X and cardio...185 to 182 was stronglifts 5x5. The last two were a bulk/cut while still doing 5x5.
Wow, awesome results. Thanks for the information. It was very helpful. I have been trying to increase reps and weights. I have a weight block with weights from 10-50 pounds so it's very useful at home.
Glad it was helpful and the weight block is definitely a good thing to have for the program. Even so, you could quite possible get to the point that 50lbs aren't enough. If that's the case, I found the stiff resistance bands helpful. Just step on them like they show you to in the DVDs to give the desired resistance. The only thing with those is that it's sometimes hard to determine the level of resistance to keep progressing. Good luck though and I'd definitely recommend a beginner strength program when you're done with p90x.0 -
I've gone through p90x a couple of times in the past and am more into weight training and running now. It IS more cardio than weights...it's really just a circuit weights program. If you are writing down your weights/reps for each exercise like he tells you during the DVD, then you can make it a progressive program by continually trying to increase either the weight or reps. Most of the exercises have you shooting for 4-8 reps...I'd say that once you get to 8, go up 5 lbs in the weights until you can do 8 again.
More to your original question, there are two ways to change your body fat percentage...(1) decrease body fat faster than you lose muscle mass or (2) increase muscle mass faster than you increase fat. You cannot *effectively* do both at the same time. You either need to be in a calorie deficit (which you are) or in a surplus to gain. You're macro breakdown should have you getting enough protein to hold onto what muscle you currently have so the only other variable there is resistance. Like I mentioned up above, keep trying to do heavier weights. If you're doing 15-20 reps, you're weight probably isn't heavy enough. I know this gets harder when you're doing it at home and you don't have a whole rack of weights to deal with, but that's really what you need to do.
If you're in a deficit, you're going to lose both fat and muscle (or lean body mass if you prefer that term). Just keep going on the deficit and eventually you'll see the % change
Look at the difference in the body shape 235lbs to 185lbs was basically P90X and cardio...185 to 182 was stronglifts 5x5. The last two were a bulk/cut while still doing 5x5.
Wow, awesome results. Thanks for the information. It was very helpful. I have been trying to increase reps and weights. I have a weight block with weights from 10-50 pounds so it's very useful at home.
Glad it was helpful and the weight block is definitely a good thing to have for the program. Even so, you could quite possible get to the point that 50lbs aren't enough. If that's the case, I found the stiff resistance bands helpful. Just step on them like they show you to in the DVDs to give the desired resistance. The only thing with those is that it's sometimes hard to determine the level of resistance to keep progressing. Good luck though and I'd definitely recommend a beginner strength program when you're done with p90x.
Sounds good. Any recommendation on a strength program?0 -
I've gone through p90x a couple of times in the past and am more into weight training and running now. It IS more cardio than weights...it's really just a circuit weights program. If you are writing down your weights/reps for each exercise like he tells you during the DVD, then you can make it a progressive program by continually trying to increase either the weight or reps. Most of the exercises have you shooting for 4-8 reps...I'd say that once you get to 8, go up 5 lbs in the weights until you can do 8 again.
More to your original question, there are two ways to change your body fat percentage...(1) decrease body fat faster than you lose muscle mass or (2) increase muscle mass faster than you increase fat. You cannot *effectively* do both at the same time. You either need to be in a calorie deficit (which you are) or in a surplus to gain. You're macro breakdown should have you getting enough protein to hold onto what muscle you currently have so the only other variable there is resistance. Like I mentioned up above, keep trying to do heavier weights. If you're doing 15-20 reps, you're weight probably isn't heavy enough. I know this gets harder when you're doing it at home and you don't have a whole rack of weights to deal with, but that's really what you need to do.
If you're in a deficit, you're going to lose both fat and muscle (or lean body mass if you prefer that term). Just keep going on the deficit and eventually you'll see the % change
Look at the difference in the body shape 235lbs to 185lbs was basically P90X and cardio...185 to 182 was stronglifts 5x5. The last two were a bulk/cut while still doing 5x5.
Wow, awesome results. Thanks for the information. It was very helpful. I have been trying to increase reps and weights. I have a weight block with weights from 10-50 pounds so it's very useful at home.
Glad it was helpful and the weight block is definitely a good thing to have for the program. Even so, you could quite possible get to the point that 50lbs aren't enough. If that's the case, I found the stiff resistance bands helpful. Just step on them like they show you to in the DVDs to give the desired resistance. The only thing with those is that it's sometimes hard to determine the level of resistance to keep progressing. Good luck though and I'd definitely recommend a beginner strength program when you're done with p90x.
Sounds good. Any recommendation on a strength program?
I did stronglifts and really liked it. There's also starting strength. If you've lifted before, wendler 5/3/1 is good.0
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