How can I reduce my body fat % further if my target weight is considered underweight?

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  • englishstudentabc1
    englishstudentabc1 Posts: 5 Member
    So I have readings for my body fat % and muscle % according to a new scale I got.

    Body Fat %: 11%
    Muscle Mass %: 48.4%
    Weight: 116 lbs

    I know there's a margin of error for these kind of scales. But do these numbers make any sense?

    As for lifting, I have been doing back squats for quite some time, though I have been pretty conservative with the weight. I haven't done more than 90 lbs in the last 6 months. I know the back squats have done something, because I always get nice comments on my bottom from dates...

  • RealWorldStrengthLLC
    RealWorldStrengthLLC Posts: 552 Member
    englishstudentabc1 wrote: »
    So I have readings for my body fat % and muscle % according to a new scale I got.

    Body Fat %: 11%
    Muscle Mass %: 48.4%
    Weight: 116 lbs

    I know there's a margin of error for these kind of scales. But do these numbers make any sense?

    As for lifting, I have been doing back squats for quite some time, though I have been pretty conservative with the weight. I haven't done more than 90 lbs in the last 6 months. I know the back squats have done something, because I always get nice comments on my bottom from dates...

    If you've been doing squats for 6 months you should have progressed further than 90lbs. With beginner gains, you should be going up in weight and or reps almost weekly for a good while. Also, why no upper body training?
  • englishstudentabc1
    englishstudentabc1 Posts: 5 Member
    edited October 2018
    I have been afraid of using higher weights because my past trainer had told me I should only do the heavy lifts with him and not on my own. So I just stayed with the same weights for the last few months. I mean when I do squats I can see a few big muscles above my knee pretty well defined.

    I do some upper body stuff but it seems harder to do than just doing a squat or deadlift. Dips with body weight, flat dumbbell chest press, incline dumbbell chest press, bend over rows. But I've stuck with the same weights on all these more or less and haven't increased progressively. I will start doing that.
  • RealWorldStrengthLLC
    RealWorldStrengthLLC Posts: 552 Member
    edited October 2018
    I suggest you read my thread "The importance of excersise tracking" , it's in this section of the forum, near the top currently.

    If your upper body is "harder" to train, that means it needs training. We like what we're good at. For me, I love arms and Deadlifts - my 2 strongest areas. I hate training core - which is definitely my weak point. Ive found the same to be true for most people.

    Also, your trainer sounds like an a$$hat. If he showed you proper form, you should be able to progress a bit week to week. If you need a spot, just grab someone, 99% of the time they will be happy to. If you have questions on form, there's YouTube, or ask someone in the gym who clearly has been doing this a while. I'm sure they would show you.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    OP, I've been in a similar position, looked similar to your pics before. I was at 11% based on caliper testing. For me, and most likely for you, it isn't about losing more weight, or even losing more fat. It's about building more muscle. If aesthetics are a goal, you'll need to add some muscle/bulk. Unfortunately, that's really what it all comes down to, and there's no way around that fact.
  • mburgess458
    mburgess458 Posts: 480 Member
    englishstudentabc1 wrote: »
    So I have readings for my body fat % and muscle % according to a new scale I got.

    Body Fat %: 11%
    Muscle Mass %: 48.4%
    Weight: 116 lbs

    I know there's a margin of error for these kind of scales. But do these numbers make any sense?

    As for lifting, I have been doing back squats for quite some time, though I have been pretty conservative with the weight. I haven't done more than 90 lbs in the last 6 months. I know the back squats have done something, because I always get nice comments on my bottom from dates...

    Those scales are pretty much useless. Try it at different times of day and see how much it varies. I have one of those scales and first thing in the morning it always says 5.0% (I think that might be the lowest it will register)... in the evening it will say something in the 20% range. More accurate testing (BodPod) says it's more like 12%. I guess there is a time of day when the scale would say 12%.

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