Getting rid of body fat

niamhdean97 · February 2018

What is the best way to do this. I am eating healthier as I know that it's 80% diet 20% exercise. But what type of exercises is best for this. I would love to loose lose body fat around my tummy and upper arms (but I know you can't pick an area to loose weight)

(Edited to say i don't have access to a gym so trying to do this at home)

dewd2 · February 2018

It is 100% diet. You must eat less than you burn. Exercise will make you burn more, which in turn will allow you to eat more, but you still have to remain under your maintenance calories.

Exercises that burn the more overall are steady state type (running, biking, swimming). Just be aware they don't burn as much as many assume and your appetite can increase (which is fine as you should be fueling your workouts).

I will say that if you use exercise only to lose you are going down a road that may not be sustainable in the long run. Exercise for health (physical and mental). Control your diet to control your weight.

Good luck.

niamhdean97 · February 2018

Thank you for the reply. My fitness pal says i should be eating 1530 calories a day but I finding it hard to keep to this and im eating healthy. I keep going over which is getting me down but I am still loosing weight. I just want to aid the process with working out too

sardelsa · February 2018

In order to retain muscle and best improve your body composition as you lose, I would highly recommend resistance training. See this thread under bodyweight programs:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

There are also Fitnessblender (on YouTube), 30 Day Shred, Beachbody programs, etc. These are more cardio based but there is some resistance involved with some. Not as optimal as lifting for muscle preservation, but it depends on your goals.

janesmith1 · February 2018

I'm not calorie counting, I did it before & I just hated it. I did lose 40+ pounds here in the past by doing it. This time I'm eating brunch & dinner, no dessert except 1 mochi & lots of fruit, + making sure I go to the bathroom all the time & I'm doing Just Dance for 2 hours a day & I'm losing weight. Just Dance is cardio, it's a dance program & really fun. It's not specifically an exercise program, it's just a dance program but crazy fun. I've worked up from doing 1 dance a day in December last year to 2+ or 3+ hours a day. I've also just recently added very light ankle weights (.5 lb on ea ankle) + .5 lb dumbbells - the dumbbells I also started off easy. just 1 dance the first day & worked up. All I can tell you is that I'm 7 or 8 lbs down right now & it's working.

dewd2 · February 2018

niamhdean97 wrote: »

Thank you for the reply. My fitness pal says i should be eating 1530 calories a day but I finding it hard to keep to this and im eating healthy. I keep going over which is getting me down but I am still loosing weight. I just want to aid the process with working out too

If you are losing then your tracking is not accurate. I wouldn't worry about it as long as you are getting the results you want.

gtm197 · February 2018

sardelsa wrote: »

In order to retain muscle and best improve your body composition as you lose, I would highly recommend resistance training. See this thread under bodyweight programs:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

There are also Fitnessblender (on YouTube), 30 Day Shred, Beachbody programs, etc. These are more cardio based but there is some resistance involved with some. Not as optimal as lifting for muscle preservation, but it depends on your goals.

Excellent advice.

middlehaitch · February 2018

@janesmith1, please don't wear 5 lbs ankle weights when doing your dancing. You can seriously injure your ankles.
These type of weights are for stationary exercises like leg lifts, and abductor, adductor moves.

@niamhdean97, in the list @sardelsa posted, have a look at the Nerdfitness programme. It is a good simple programme that will get you started with no equipment.
Couple it with doing a cardio routine on alternate days, 30day shred is good, or just a walk at home programme.

You are correct your calorie deficit will have the greatest influence.
Make sure your logging is on point and food is accurately weighed and logged.
And your deficit is apropriate for the amount of weight you wish to lose.

Eat back your exercise calories to the amount that keeps you losing at your indicated rate. For some people this is all the calories, for others it is 50%, or anywhere in-between.

Cheers, h.

niamhdean97 · February 2018

Thank you for the comments. I was just wondering what people thought about cardio or weight training being the best for loosing body fat and if anyone can recommend YouTube videos or dvds to help as im new to this

RoxieDawn · February 2018

niamhdean97 wrote: »

Thank you for the comments. I was just wondering what people thought about cardio or weight training being the best for loosing body fat and if anyone can recommend YouTube videos or dvds to help as im new to this

Losing body fat comes down to sticking with your calorie deficit.

You can use cardio for health and or fitness related goals you have, it can help you with calorie deficit as well, Strength training will help you maintain your muscle mass as you continue to lose weight. When you get to goal weight or very close to it consider recomp for working on additional fat loss/building muscle to further your body composition/aesthetics goals.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

eta: I see the lifting link was already added to this thread.. sorry for double posting.

jessef593 · February 2018

Is your body aware of the 80% diet? What if you can only reach 79% diet? Will you gain weight again?

Your body doesn't give a *kitten* what you do. As long as you're in a deficit. That is all that matters.

bhurley100 · February 2018

In same boat... I am following 21 day fix extreme from Beach Body. I couldn't believe how much weight I lost. Also, my friends and family noticed how much more toned my body is too. Maybe try to follow a program like that.

Tacklewasher · February 2018

niamhdean97 wrote: »

Thank you for the comments. I was just wondering what people thought about cardio or weight training being the best for loosing body fat and if anyone can recommend YouTube videos or dvds to help as im new to this

Weight training helps body composition (retaining more muscle as you lose weight). Cardio burns more calories allowing you to eat more, which sounds important to you.

Bottom line is to do both, within reason. Find a lifting program that works for you (If I knew I could always get the rack at the Y I'd do strong lifts) and go for a run or something other days.

briscogun · February 2018

From my experience, lifting weights/strength training will help take off those last stubborn pounds that everyone is always complaining about that never seem to fall off now matter how clean your diet is and how much cardio you do. The links posted above are awesome and will give you some great info! Good luck!

cwolfman13 · February 2018

niamhdean97 wrote: »

Thank you for the comments. I was just wondering what people thought about cardio or weight training being the best for loosing body fat and if anyone can recommend YouTube videos or dvds to help as im new to this

Neither one gets rid of body fat...a calorie deficit gets rid of body fat. There are tons of people who exercise regularly who are maintenance and not losing weight. You get rid of body fat when your calories coming in are less than your calories going out.

Regular exercise is good for you...both cardiovascular exercise and resistance training. There's an added bonus of additional energy expenditure, but for the most part it's fairly nominal relative to the calories you expend being alive and going about your day to day.

For your overall health and well being you should do both cardiovascular exercise and resistance training.

Getting rid of body fat

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