Women cutting body fat!
LeanMeanFitnessMachine
Posts: 659
I want to know your tips, tricks, & secrets to cutting down your body fat percentage! What works for you? What hinders progress? Do you take any supplements? What do your workout routines look like? Any and all advice is welcome!
My stats:
Current Body fat: 23.1%
Goal Body Fat: 17-20%
Weight: 140
Goal Weight: 130-135
Height: 5'6''
I am currently training for my first triathlon in June, so my workout routine consists of a combination of running, biking, swimming, strength training, circuit routines, and core work. Basically, a little bit of everything! Check out my diary if you wanna know more about my daily eating habits, but I'm more interested in the fitness part. Thanks for all the help!!
My stats:
Current Body fat: 23.1%
Goal Body Fat: 17-20%
Weight: 140
Goal Weight: 130-135
Height: 5'6''
I am currently training for my first triathlon in June, so my workout routine consists of a combination of running, biking, swimming, strength training, circuit routines, and core work. Basically, a little bit of everything! Check out my diary if you wanna know more about my daily eating habits, but I'm more interested in the fitness part. Thanks for all the help!!
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Replies
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Bump!0
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bump0
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bump! your stats are pretty much the same as mine!0
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Not the same stats, but same general idea!0
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Your stats are similar-ish to mine, I'm:
5'8
Weight: 147
Goal weight: 135
Bodyfat %: Not sure, but I was 22% at 150lbs.
Goal bodyfat: Enough to see abs and other definition (15-18%)
What works for me:
Food: A small calorie deficit, eating what I like as long as it fits my macros (40%carbs, 30%fat and protein) and I get enough fibre, fruit, veges etc.
Exercise: 4x a week heavy lifting, upper/lower split. Compound exercises such as squat, deadlift and bench, along with other isolation exercise as well.
Supplements: 1 whey protein shake a day (ON Gold Standard 100% Whey)
What hinders progress: Not staying around my calorie goal (going lots over), alcohol (I drink, but it's not often), and not training.0 -
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I want to know your tips, tricks, & secrets to cutting down your body fat percentage! What works for you? What hinders progress? Do you take any supplements? What do your workout routines look like? Any and all advice is welcome!
My stats:
Current Body fat: 23.1%
Goal Body Fat: 17-20%
Weight: 140
Goal Weight: 130-135
Height: 5'6''
I am currently training for my first triathlon in June, so my workout routine consists of a combination of running, biking, swimming, strength training, circuit routines, and core work. Basically, a little bit of everything! Check out my diary if you wanna know more about my daily eating habits, but I'm more interested in the fitness part. Thanks for all the help!!
You eat A LOT of sugar! I would start by cutting that down SUBSTANTIALLY!0 -
bump!0
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Bump. I'm all for hitting <20%0
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I'm interested in this too since I'm going to start strength training and want to cut body fat!!!0
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I am by no means an expert but looking at your food diary, I would try to cut back the sodium a little more and increase your protein. I have been advised by a trainer to get 1 protein per pound of my body weight.0
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Hey there ladies
Some Tips on how i cut fat, that you can do as well.
1. Crank up the HIIT: so that includes sprinting instead of jogging/running, and circuit training
2. Eat a calorie deficit (obviously haha) I would say around 1200-1500 calories, or whatever that you think is best for you
3. High Protein, Moderate Fat and Low Carb. Here's my day today, which is a good example of this http://www.myfitnesspal.com/food/diary/akiramezu?date=2012-04-02
4. Keep it simple with your diet, lean meats, eggs for protein, vegetables/fruit for carbs and olive oil for fats
5. HEAPS OF HOT SPICES (cayenne pepper, black pepper, chili etc) it can ASSIST in fat loss by increasing your bodies temperature
6. CAFFEINE: no, not energy drinks and coffee with milk/cream. BLACK COFFEE or caffeine pills. 200-400mg dosage, it increases lipolysis (release of fatty tissue into the blood stream for energy use). Remember to CYCLE it, as you can build a tolerance for caffeine
7. SLEEP: a good 8 - 10 hours, this is when your body builds its muscles. MORE MUSCLE = MORE CALORIES REQUIRED FOR YOUR BODY TO SUSTAIN ITSELF
8. OMEGA-3: take a fish oil supplement, you need fat to burn fat.
GOODLUCK AND HAVE FUN =D0 -
Hey there ladies
Some Tips on how i cut fat, that you can do as well.
1. Crank up the HIIT: so that includes sprinting instead of jogging/running, and circuit training
2. Eat a calorie deficit (obviously haha) I would say around 1200-1500 calories, or whatever that you think is best for you
3. High Carb, Moderate Fat and Low Carb. Here's my day today, which is a good example of this http://www.myfitnesspal.com/food/diary/akiramezu
4. Keep it simple with your diet, lean meats, eggs for protein, vegetables/fruit for carbs and olive oil for fats
5. HEAPS OF HOT SPICES (cayenne pepper, black pepper, chili etc) it can ASSIST in fat loss by increasing your bodies temperature
6. CAFFEINE: no, not energy drinks and coffee with milk/cream. BLACK COFFEE or caffeine pills. 200-400mg dosage, it increases lipolysis (release of fatty tissue into the blood stream for energy use). Remember to CYCLE it, as you can build a tolerance for caffeine
7. SLEEP: a good 8 - 10 hours, this is when your body builds its muscles. MORE MUSCLE = MORE CALORIES REQUIRED FOR YOUR BODY TO SUSTAIN ITSELF
8. OMEGA-3: take a fish oil supplement, you need fat to burn fat.
GOODLUCK AND HAVE FUN =D
Thank you! and YAY for spiciness!!!!!0 -
I GOT SOME MORE!
3. EDIT: i meant HIGH PROTEIN, Moderate Fat and Low CARB WHOOPS =D
9. IF YOU ARE DOING LOW CARB (3-4 days)! Have a day or two where your RELOAD your carbs, body builders in particular when cutting body fat, have a strict low carb diet, but will have a day or two where they will intake carbs. This fills your muscles with the much needed glycogen for us to be able to use our muscles to work out
10. GREEN TEA - if your sick of water, have some green tea, heaps of research on green tea and its fat loss properties!
11. High emphasis on COMPOUND lifts (Bench press, squat, dead lift)
12. High emphasis on ALL BODY EXERCISES such as pushups, air squats, pullups/chinups, burpees, box jumps, skipping0 -
Bump....
I need to lower bf% too. I am not loving the bulky look my arms are getting with the strength training :frown:0 -
I want to know your tips, tricks, & secrets to cutting down your body fat percentage! What works for you? What hinders progress? Do you take any supplements? What do your workout routines look like? Any and all advice is welcome!
My stats:
Current Body fat: 23.1%
Goal Body Fat: 17-20%
Weight: 140
Goal Weight: 130-135
Height: 5'6''
I am currently training for my first triathlon in June, so my workout routine consists of a combination of running, biking, swimming, strength training, circuit routines, and core work. Basically, a little bit of everything! Check out my diary if you wanna know more about my daily eating habits, but I'm more interested in the fitness part. Thanks for all the help!!
You eat A LOT of sugar! I would start by cutting that down SUBSTANTIALLY!
I just looked at a few days of her diary and I guess I don't see what you consider A LOT of sugar. Looks like to me most of her sugars come from fuits which isn't bad. She's not overdoing it on her fruits either. Her diary looks really good to me.0 -
If the goal is to cut fat, sugar needs to be reduced as much as possible, that includes fruit, skim milk, sugary yogurt, etc. For fat loss, fruit should be limited only to pre and post workout. Just my opinion, take it for what you want.0
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AngieMurgo is right. 20g of sugar from candy is the same as 20g of sugar from fruit. Sugar is sugar...0
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6. CAFFEINE: no, not energy drinks and coffee with milk/cream. BLACK COFFEE or caffeine pills. 200-400mg dosage, it increases lipolysis (release of fatty tissue into the blood stream for energy use). Remember to CYCLE it, as you can build a tolerance for caffeine0
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What has worked for me
Intermittent fasting ( lean gains and warrior diet)
Eating clean
Strenght or resistance training 3- 5 times a week0
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