Losing body fat - females
Replies
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I agree with others. If you are lean, a food scale goes a very long way. Even trained professionals are off as much as 400 calories. Think of what non trained people can be off. So you may think 1500 is what you are eating, but it's probably closer to 2000 calories.
Also, why are you working out 2 hours a day? That is a bit much.2 -
I agree with others. If you are lean, a food scale goes a very long way. Even trained professionals are off as much as 400 calories. Think of what non trained people can be off. So you may think 1500 is what you are eating, but it's probably closer to 2000 calories.
Also, why are you working out 2 hours a day? That is a bit much.
I enjoy my 2 hours.
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GirlsJustWannaHaveGuns wrote: »I agree with others. If you are lean, a food scale goes a very long way. Even trained professionals are off as much as 400 calories. Think of what non trained people can be off. So you may think 1500 is what you are eating, but it's probably closer to 2000 calories.
Also, why are you working out 2 hours a day? That is a bit much.
I enjoy my 2 hours.
What does your current lifting routine look like? Not sure if you mentioned it0 -
MelissaPhippsFeagins wrote: »quiksylver296 wrote: »You're already at a healthy weight. You are going to have to be spot on with your calories to see any loss. Do you use a food scale?
Am I right that if she looking at losing fat, not weight (recomp), that she might need to tweet the macros and do more lifting than cardio?
Yes. Lifting and protein at .8g per pound of body weight. I personally just shoot for a full gram per pound.
Yes, and a month isn't very long. Patience, grasshopper.1 -
I've been thinking hard about your stats and why you're not losing body fat.
You've been tracking your body fat for a month, depending on if you're tracking daily or weekly or just twice, this might not be enough. Just throwing that out there.
It's obvious that you aren't actually in a calorie deficit. No offense it's just we all try our best and get it almost right, but not quite. The scale does have the final say.
I think more importantly that you're cardio is ruining things for you. At 5'2" and 110 lbs 23%, you've got a slight build. We'll assume the BF scale is correct, they aren't, but we'll assume because that's all we really have and that's ok, they're typically off by 5% or so.
At these stats you've got 25.3 lbs fat and your lean mass is 84.7 lbs. I imagine that you are ok with your weight being 110 lbs and that's great. What it means is that to be 110 lbs and have less BF, you need to gain some muscle. If you want to get to 20%, you'll either be 83 lbs lean mass (just guessin') and 103.8 lbs BW w/ 20.8 lbs fat. I know it's kind of not what you're thinking, but you might be better off to try and gain 3-5 lbs muscle (which will come with 3-5 lbs fat btw, taking you up to 120 lbs, then losing 6-10 lbs by calorie deficit. That should take you to 110 lbs at 20% BF with 88 lbs lean mass and 22 lbs fat. Have a good structured lifting program like Strongcurves. Don't do a tonne of cardio. Cardio is catabolic (eats muscle), a little is fine, good for cardiovascular health and all that, but don't overdo it. Yes, I'm talking about gaining 3-5 lbs of fat so you can lose it again.
I pick bulk
who'd'a thought? 0 -
GirlsJustWannaHaveGuns wrote: »I agree with others. If you are lean, a food scale goes a very long way. Even trained professionals are off as much as 400 calories. Think of what non trained people can be off. So you may think 1500 is what you are eating, but it's probably closer to 2000 calories.
Also, why are you working out 2 hours a day? That is a bit much.
I enjoy my 2 hours.
I dont doubt it. But realize that it may not be helping you, especially if you are only doing hiit and cardio. In the end, your programs drive the results. If you arent getting results, then your program isnt right for you. At that point, either insanity kicks in or you change to drive different results.
So what is your lifting program?4 -
GirlsJustWannaHaveGuns wrote: »I agree with others. If you are lean, a food scale goes a very long way. Even trained professionals are off as much as 400 calories. Think of what non trained people can be off. So you may think 1500 is what you are eating, but it's probably closer to 2000 calories.
Also, why are you working out 2 hours a day? That is a bit much.
I enjoy my 2 hours.
I dont doubt it. But realize that it may not be helping you, especially if you are only doing hiit and cardio. In the end, your programs drive the results. If you arent getting results, then your program isnt right for you. At that point, either insanity kicks in or you change to drive different results.
So what is your lifting program?
I don't have a program I follow. I will go lift on the gym floor and do arms/chest and then do an hour HIIT strength class. Another day I will do legs on the floor and then do a kickboxing class. I do les mills classes a lot as well. I want to try crossfit.....kinda all over the place.
I am happy with my weight now (I was 99lbs at one point and struggled with eating problems) but since I started at my gym (05/16) I have put on those 11lbs and eat WAY healthier. My only issue is with body fat percentage and just need advice on the best way to lower it.
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I've been thinking hard about your stats and why you're not losing body fat.
You've been tracking your body fat for a month, depending on if you're tracking daily or weekly or just twice, this might not be enough. Just throwing that out there.
It's obvious that you aren't actually in a calorie deficit. No offense it's just we all try our best and get it almost right, but not quite. The scale does have the final say.
I think more importantly that you're cardio is ruining things for you. At 5'2" and 110 lbs 23%, you've got a slight build. We'll assume the BF scale is correct, they aren't, but we'll assume because that's all we really have and that's ok, they're typically off by 5% or so.
At these stats you've got 25.3 lbs fat and your lean mass is 84.7 lbs. I imagine that you are ok with your weight being 110 lbs and that's great. What it means is that to be 110 lbs and have less BF, you need to gain some muscle. If you want to get to 20%, you'll either be 83 lbs lean mass (just guessin') and 103.8 lbs BW w/ 20.8 lbs fat. I know it's kind of not what you're thinking, but you might be better off to try and gain 3-5 lbs muscle (which will come with 3-5 lbs fat btw, taking you up to 120 lbs, then losing 6-10 lbs by calorie deficit. That should take you to 110 lbs at 20% BF with 88 lbs lean mass and 22 lbs fat. Have a good structured lifting program like Strongcurves. Don't do a tonne of cardio. Cardio is catabolic (eats muscle), a little is fine, good for cardiovascular health and all that, but don't overdo it. Yes, I'm talking about gaining 3-5 lbs of fat so you can lose it again.
I pick bulk who'd'a thought?
Thank you! This makes a lot of sense to me!1 -
GirlsJustWannaHaveGuns wrote: »GirlsJustWannaHaveGuns wrote: »I agree with others. If you are lean, a food scale goes a very long way. Even trained professionals are off as much as 400 calories. Think of what non trained people can be off. So you may think 1500 is what you are eating, but it's probably closer to 2000 calories.
Also, why are you working out 2 hours a day? That is a bit much.
I enjoy my 2 hours.
I dont doubt it. But realize that it may not be helping you, especially if you are only doing hiit and cardio. In the end, your programs drive the results. If you arent getting results, then your program isnt right for you. At that point, either insanity kicks in or you change to drive different results.
So what is your lifting program?
I don't have a program I follow. I will go lift on the gym floor and do arms/chest and then do an hour HIIT strength class. Another day I will do legs on the floor and then do a kickboxing class. I do les mills classes a lot as well. I want to try crossfit.....kinda all over the place.
I am happy with my weight now (I was 99lbs at one point and struggled with eating problems) but since I started at my gym (05/16) I have put on those 11lbs and eat WAY healthier. My only issue is with body fat percentage and just need advice on the best way to lower it.
Get on a structured lifting program... build muscle...Either Recomp or Bulk/Cut.1 -
Dr__Girlfriend wrote: »Definitely, spend the $15 on a food scale, you will be very surprised. How do you even track things like raw meat without a scale?
I buy premeasured chicken breast, you know the individual breast filets? Those things. I don't really eat any other meat. I will very occasionally have an angus burger (on a "cheat" day)
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GirlsJustWannaHaveGuns wrote: »Dr__Girlfriend wrote: »Definitely, spend the $15 on a food scale, you will be very surprised. How do you even track things like raw meat without a scale?
I buy premeasured chicken breast, you know the individual breast filets? Those things. I don't really eat any other meat. I will very occasionally have an angus burger (on a "cheat" day)
They still aren't guaranteed to be the weight it says on the box.1 -
quiksylver296 wrote: »GirlsJustWannaHaveGuns wrote: »Dr__Girlfriend wrote: »Definitely, spend the $15 on a food scale, you will be very surprised. How do you even track things like raw meat without a scale?
I buy premeasured chicken breast, you know the individual breast filets? Those things. I don't really eat any other meat. I will very occasionally have an angus burger (on a "cheat" day)
They still aren't guaranteed to be the weight it says on the box.
In fact, they vary wildly. from what it says on the box.
The Angus patties I use tend to be much closer.. Probably because they're formed meat vs whole.0 -
GirlsJustWannaHaveGuns wrote: »GirlsJustWannaHaveGuns wrote: »I agree with others. If you are lean, a food scale goes a very long way. Even trained professionals are off as much as 400 calories. Think of what non trained people can be off. So you may think 1500 is what you are eating, but it's probably closer to 2000 calories.
Also, why are you working out 2 hours a day? That is a bit much.
I enjoy my 2 hours.
I dont doubt it. But realize that it may not be helping you, especially if you are only doing hiit and cardio. In the end, your programs drive the results. If you arent getting results, then your program isnt right for you. At that point, either insanity kicks in or you change to drive different results.
So what is your lifting program?
I don't have a program I follow. I will go lift on the gym floor and do arms/chest and then do an hour HIIT strength class. Another day I will do legs on the floor and then do a kickboxing class. I do les mills classes a lot as well. I want to try crossfit.....kinda all over the place.
I am happy with my weight now (I was 99lbs at one point and struggled with eating problems) but since I started at my gym (05/16) I have put on those 11lbs and eat WAY healthier. My only issue is with body fat percentage and just need advice on the best way to lower it.
Kind of all over the place is the biggest reason people don't get the ideal body they want. Get a structured program, like found in the link below. Balance that with some HIIT/Tabata/Cardio and call it a day. And either recomp or do a slow cut. But lifting will provide you real body change.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p11 -
stanmann571 wrote: »quiksylver296 wrote: »GirlsJustWannaHaveGuns wrote: »Dr__Girlfriend wrote: »Definitely, spend the $15 on a food scale, you will be very surprised. How do you even track things like raw meat without a scale?
I buy premeasured chicken breast, you know the individual breast filets? Those things. I don't really eat any other meat. I will very occasionally have an angus burger (on a "cheat" day)
They still aren't guaranteed to be the weight it says on the box.
In fact, they vary wildly. from what it says on the box.
The Angus patties I use tend to be much closer.. Probably because they're formed meat vs whole.
I'm sure all meat varies in weight from what the package actually says. Just saying how I figure about how much my chicken weighs.0 -
GirlsJustWannaHaveGuns wrote: »stanmann571 wrote: »quiksylver296 wrote: »GirlsJustWannaHaveGuns wrote: »Dr__Girlfriend wrote: »Definitely, spend the $15 on a food scale, you will be very surprised. How do you even track things like raw meat without a scale?
I buy premeasured chicken breast, you know the individual breast filets? Those things. I don't really eat any other meat. I will very occasionally have an angus burger (on a "cheat" day)
They still aren't guaranteed to be the weight it says on the box.
In fact, they vary wildly. from what it says on the box.
The Angus patties I use tend to be much closer.. Probably because they're formed meat vs whole.
I'm sure all meat varies in weight from what the package actually says. Just saying how I figure about how much my chicken weighs.
You should weigh them for a week.
The results will disturb you0 -
GirlsJustWannaHaveGuns wrote: »stanmann571 wrote: »quiksylver296 wrote: »GirlsJustWannaHaveGuns wrote: »Dr__Girlfriend wrote: »Definitely, spend the $15 on a food scale, you will be very surprised. How do you even track things like raw meat without a scale?
I buy premeasured chicken breast, you know the individual breast filets? Those things. I don't really eat any other meat. I will very occasionally have an angus burger (on a "cheat" day)
They still aren't guaranteed to be the weight it says on the box.
In fact, they vary wildly. from what it says on the box.
The Angus patties I use tend to be much closer.. Probably because they're formed meat vs whole.
I'm sure all meat varies in weight from what the package actually says. Just saying how I figure about how much my chicken weighs.
Packaging can be off by 20% to comply with standards.0 -
I do think it would be good to consult a professional and get the skinfold calipers done rather than trusting that scale. You may have less fat than you think to begin with, but by all means work on your muscles. 0
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stanmann571 wrote: »GirlsJustWannaHaveGuns wrote: »stanmann571 wrote: »quiksylver296 wrote: »GirlsJustWannaHaveGuns wrote: »Dr__Girlfriend wrote: »Definitely, spend the $15 on a food scale, you will be very surprised. How do you even track things like raw meat without a scale?
I buy premeasured chicken breast, you know the individual breast filets? Those things. I don't really eat any other meat. I will very occasionally have an angus burger (on a "cheat" day)
They still aren't guaranteed to be the weight it says on the box.
In fact, they vary wildly. from what it says on the box.
The Angus patties I use tend to be much closer.. Probably because they're formed meat vs whole.
I'm sure all meat varies in weight from what the package actually says. Just saying how I figure about how much my chicken weighs.
You should weigh them for a week.
The results will disturb you
I will. I ordered a food scale on Amazon.2 -
I do think it would be good to consult a professional and get the skinfold calipers done rather than trusting that scale. You may have less fat than you think to begin with, but by all means work on your muscles.
How accurate is the skinfold caliper test if you have excess skin (not fat, skin!)? I have a medical issue that causes this.
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- Try switching to 40% fat, 45% protein, 15% carbs/sugar and lowering your calories by about 100 a day. That seems to assist with fat loss while maintaining muscle.
- Your carbs/sugar need to be very low to burn the bad fat and you do need the extra healthy fat to give you energy and keep you satiated while you "cut". I like salted peanut butter, coconut oil, and plain butter for this.
- I agree that weighing your food as opposed to measuring it is much more accurate and you *are* eating more than you think you are.
- Measure it and then weigh it and you will see that you are easily eating more than you think you are.
- Also, try to do this 1 week on and 1 week off (go back to your other way of eating to see if you feel any different).
Let us know how it works out.9 - Try switching to 40% fat, 45% protein, 15% carbs/sugar and lowering your calories by about 100 a day. That seems to assist with fat loss while maintaining muscle.
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- Try switching to 40% fat, 45% protein, 15% carbs/sugar and lowering your calories by about 100 a day. That seems to assist with fat loss while maintaining muscle.
- Your carbs/sugar need to be very low to burn the bad fat and you do need the extra healthy fat to give you energy and keep you satiated while you "cut". I like salted peanut butter, coconut oil, and plain butter for this.
- I agree that weighing your food as opposed to measuring it is much more accurate and you *are* eating more than you think you are.
- Measure it and then weigh it and you will see that you are easily eating more than you think you are.
- Also, try to do this 1 week on and 1 week off (go back to your other way of eating to see if you feel any different).
Let us know how it works out.
15% carbs- thats evil :-D2 - Try switching to 40% fat, 45% protein, 15% carbs/sugar and lowering your calories by about 100 a day. That seems to assist with fat loss while maintaining muscle.
-
- Try switching to 40% fat, 45% protein, 15% carbs/sugar and lowering your calories by about 100 a day. That seems to assist with fat loss while maintaining muscle.
- Your carbs/sugar need to be very low to burn the bad fat and you do need the extra healthy fat to give you energy and keep you satiated while you "cut". I like salted peanut butter, coconut oil, and plain butter for this.
- I agree that weighing your food as opposed to measuring it is much more accurate and you *are* eating more than you think you are.
- Measure it and then weigh it and you will see that you are easily eating more than you think you are.
- Also, try to do this 1 week on and 1 week off (go back to your other way of eating to see if you feel any different).
Let us know how it works out.
15% carbs- thats evil :-D
Right?!? I'd freak.3 - Try switching to 40% fat, 45% protein, 15% carbs/sugar and lowering your calories by about 100 a day. That seems to assist with fat loss while maintaining muscle.
-
- Try switching to 40% fat, 45% protein, 15% carbs/sugar and lowering your calories by about 100 a day. That seems to assist with fat loss while maintaining muscle.
- Your carbs/sugar need to be very low to burn the bad fat and you do need the extra healthy fat to give you energy and keep you satiated while you "cut". I like salted peanut butter, coconut oil, and plain butter for this.
- I agree that weighing your food as opposed to measuring it is much more accurate and you *are* eating more than you think you are.
- Measure it and then weigh it and you will see that you are easily eating more than you think you are.
- Also, try to do this 1 week on and 1 week off (go back to your other way of eating to see if you feel any different).
Let us know how it works out.
You 100% absolutely do not need to cut carbs and sugar down to burn the bad fat... In fact, the healthiest places in the world are 70% carb. You cut body fat by reducing calories.4 - Try switching to 40% fat, 45% protein, 15% carbs/sugar and lowering your calories by about 100 a day. That seems to assist with fat loss while maintaining muscle.
-
- Try switching to 40% fat, 45% protein, 15% carbs/sugar and lowering your calories by about 100 a day. That seems to assist with fat loss while maintaining muscle.
- Your carbs/sugar need to be very low to burn the bad fat and you do need the extra healthy fat to give you energy and keep you satiated while you "cut". I like salted peanut butter, coconut oil, and plain butter for this.
- I agree that weighing your food as opposed to measuring it is much more accurate and you *are* eating more than you think you are.
- Measure it and then weigh it and you will see that you are easily eating more than you think you are.
- Also, try to do this 1 week on and 1 week off (go back to your other way of eating to see if you feel any different).
Let us know how it works out.
no you dont have to cut carbs and sugar, and that will not help fat loss or maintain muscle. to maintain muscle you need to eat enough protein and do a resistance or weight training program,cutting carbs is not going to do anything for fat or muscle. I eat a lot of carbs sometimes 300g a day and guess what? Im still losing fat its because Im in a deficit.
0 - Try switching to 40% fat, 45% protein, 15% carbs/sugar and lowering your calories by about 100 a day. That seems to assist with fat loss while maintaining muscle.
-
quiksylver296 wrote: »
- Try switching to 40% fat, 45% protein, 15% carbs/sugar and lowering your calories by about 100 a day. That seems to assist with fat loss while maintaining muscle.
- Your carbs/sugar need to be very low to burn the bad fat and you do need the extra healthy fat to give you energy and keep you satiated while you "cut". I like salted peanut butter, coconut oil, and plain butter for this.
- I agree that weighing your food as opposed to measuring it is much more accurate and you *are* eating more than you think you are.
- Measure it and then weigh it and you will see that you are easily eating more than you think you are.
- Also, try to do this 1 week on and 1 week off (go back to your other way of eating to see if you feel any different).
Let us know how it works out.
15% carbs- thats evil :-D
Right?!? I'd freak.
id starve on 15% carbs,I would want to eat all the carbs in the house3 - Try switching to 40% fat, 45% protein, 15% carbs/sugar and lowering your calories by about 100 a day. That seems to assist with fat loss while maintaining muscle.
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I really wouldn't suggest doing resistance training and cardio on the same days if you want to lose fat (Source; Eklund 2016)
http://suppversity.blogspot.ca/2016/08/study-quantifies-disadvantage-of-doing.html
"Fat mass decreased in all regions in the Different Day-groups, while significant changes in Endurance+Strength and Strength+Endurance were not found during the training intervention; furthermore, in women, the difference achieved statistical significance with Different Day women losing significantly more total body fat than those in the Endurance(then)Strength and Strength(then)Endurance groups " - (edited for clarity removing abbreviated terms)
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fat is lost in a deficit so it doesnt matter if you weight train and do cardio on the same day from what Ive read and researched. fat is mostly burned at rest anyway.Dr__Girlfriend wrote: »I really wouldn't suggest doing resistance training and cardio on the same days if you want to lose fat (Source; Eklund 2016)
http://suppversity.blogspot.ca/2016/08/study-quantifies-disadvantage-of-doing.html
"Fat mass decreased in all regions in the Different Day-groups, while significant changes in Endurance+Strength and Strength+Endurance were not found during the training intervention; furthermore, in women, the difference achieved statistical significance with Different Day women losing significantly more total body fat than those in the Endurance(then)Strength and Strength(then)Endurance groups " - (edited for clarity removing abbreviated terms)
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CharlieBeansmomTracey wrote: »
fat is lost in a deficit so it doesnt matter if you weight train and do cardio on the same day from what Ive read and researched. fat is mostly burned at rest anyway.Dr__Girlfriend wrote: »I really wouldn't suggest doing resistance training and cardio on the same days if you want to lose fat (Source; Eklund 2016)
http://suppversity.blogspot.ca/2016/08/study-quantifies-disadvantage-of-doing.html
"Fat mass decreased in all regions in the Different Day-groups, while significant changes in Endurance+Strength and Strength+Endurance were not found during the training intervention; furthermore, in women, the difference achieved statistical significance with Different Day women losing significantly more total body fat than those in the Endurance(then)Strength and Strength(then)Endurance groups " - (edited for clarity removing abbreviated terms)
Please reread the research and where it says "significantly more". Their energy inputs were the same, so the results are not diet related.0 -
Dr__Girlfriend wrote: »CharlieBeansmomTracey wrote: »
fat is lost in a deficit so it doesnt matter if you weight train and do cardio on the same day from what Ive read and researched. fat is mostly burned at rest anyway.Dr__Girlfriend wrote: »I really wouldn't suggest doing resistance training and cardio on the same days if you want to lose fat (Source; Eklund 2016)
http://suppversity.blogspot.ca/2016/08/study-quantifies-disadvantage-of-doing.html
"Fat mass decreased in all regions in the Different Day-groups, while significant changes in Endurance+Strength and Strength+Endurance were not found during the training intervention; furthermore, in women, the difference achieved statistical significance with Different Day women losing significantly more total body fat than those in the Endurance(then)Strength and Strength(then)Endurance groups " - (edited for clarity removing abbreviated terms)
Please reread the research and where it says "significantly more". Their energy inputs were the same, so the results are not diet related.
what is "significantly more"? how much more? more calories may be burned yes, fat is lost with diet. you cannot out exercise a bad diet.if you are eating more than you burn you wont lose fat.simple science.0 -
Dr__Girlfriend wrote: »I really wouldn't suggest doing resistance training and cardio on the same days if you want to lose fat (Source; Eklund 2016)
http://suppversity.blogspot.ca/2016/08/study-quantifies-disadvantage-of-doing.html
"Fat mass decreased in all regions in the Different Day-groups, while significant changes in Endurance+Strength and Strength+Endurance were not found during the training intervention; furthermore, in women, the difference achieved statistical significance with Different Day women losing significantly more total body fat than those in the Endurance(then)Strength and Strength(then)Endurance groups " - (edited for clarity removing abbreviated terms)
The issue I have with this study is the fact that the subjects' food intakes were all self-reported, meaning that any and all of them could be over or underestimating their intake, or even lying about it to make themselves look better. Just my $0.02.2
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