How can I loose 5 to 8% body fat when i have 15% body fat in a few weeks?
July 20th, 2010
What exercises should i do? What should my diet consist of? I prefer weight training exercises, so what can i do with weights? I looking to get a six pack, I am almost there i just can’t seem to loose this little extra weight.
I’m 5’9”, 180lbs male.
i’m not obese, its all muscle weight.
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well 15% body fat for a guy isn’t bad but I wouldn’t go below 10%. and I’m glad you don’t follow the bmi scale like your first responder because myself I am obese but at 5’8 I had a body composition taken and 213 pounds of me is lean tissue so to go below that would mean losing muscle or bone…..so don’t follow the height weight thingie because it just doesn’t take into consideration your frame. weight training is only going to get you so far when it comes to fat loss. It is very important as you know that muscle is metabolically active and therefore burns fat while at rest but there needs to be a balance with cardio included in the mix not only for fat loss but also for the immune system benefits and heart health benefits as well. Many guys do this……pilates……it was designed to majorly work on the core so your abs, pelvic muscles, lower back and increasing your flexability and the tone of your muscles in your arms and legs…..many people may think this is sissy but I went to a pilates class once and half the people there were guys. it was just to intense for me based on my current fitness level so I went to yoga instead. But the exercise they do in pilates do give your abs the workout of their life. as for diet you want to make sure that you are lubricating your body and hydrating it enough so that you can flush toxins out that are fat soluable and also so that your body can be more efficient at releasing energy from fat…based on your weight you would have to drink 90oz of water a day when not working out…..my naturopathic doctor said people should drink 1/2 their body weight in ounces of distilled water a day. but when you are working out you work up a sweat so you will want to replace your sweated out water so you may want to drink another litre of water on your workout days. also you will want to increase your natural digestive enzyme content in your diet because when you don’t consume digestive enzymes your body has to steal them from your metabolic enzymes which your body really needs to metabolise everything in your body….so what this means is try to incorporate more raw foods like vegies and nuts and stuff. don’t microwave your food because 30 seconds in a microwave destroys all the natural enzymes in your food. you should also check out the "live right for your type" book that talks about the blood type diet. depending on your blood type certain foods may work against your body as far as fat loss goes. I have the book so feel free to ask me any questions you like I would just need to know your blood type. A, B, AB, or O
back to pilates though….if you don’t want to try that get your trainer to show you how to properly do crunches on a stability ball because that works not only your abs but all the stabilizer muscles like your obliques and lower abs. I did mention I’m obese but I’m working hard at it which is why I know all this stuff and it is a gradual but rewarding process.
your mildly obese no insult intended but you should weigh 142 to 158 at 5 9 you must diet plus get the weight down so you can rebuild your abs lots of situps military style will be needed to get what your wanting.dont quit.
First of all, cut out the carbs and if you drink, then that adds alot of extra un-needed calories also. Concentrate on cardio to lose the pounds and basic weight training for toning the muscles. I think you need to concentrate on a more realistic goal, losing 5-8% in a few weeks is not that realistic.
Hey there!
Great Question! Here’s something I came across.
If you are a male, abdominal fat is probably the last fat that will disappear from your body. First your body will remove fat from your face and extremities, such as your arms and legs, then it will remove fat from your upper torso, your chest, upper thighs and buttocks, and lastly it will use the fat stored in your abdomen.
This means if you are really serious about reducing body fat and you want to get rid of that abdominal fat, you’re going to have to take a whole-body approach. You’re going to have to get used to the idea that abdominal fat is probably going to be the last fat to go. This isn’t what you wanted to hear, probably, but it’s the truth.
It can be extremely difficult to get rid of the last 10 lbs of extra fat, and especially so if you consume any of the popular foods and beverages in the standard American diet (which greatly promote obesity and fat storage as described in the Grocery Warning book).
I’ve also found from experience that it’s virtually impossible to lose body fat if you don’t engage in routine physical exercise. And strength training is included in that exercise. By engaging in strength training, you will end up burning fat for hours and even days after your exercise session. There are also a lot of things you can do in terms of controlling your consumption of carbohydrates and altering natural hormone levels in the body to help reduce body fat.
Some people talk about growth hormone and using HGH supplements or DHEA, and certainly those can help with the reduction of body fat by, in a sense, moderating the biological aging taking place in your body. But you’re never going to have total success with fat loss unless you also engage in regular physical exercise and pursue a healthy diet.
When it comes to abdominal fat, remember, there’s no way to eliminate that fat by itself without taking a holistic, whole-body approach. In other words, there are no fat loss shortcuts. And even if you try to take a shortcut by undergoing liposuction, for example, you’re still going to end up storing body fat somewhere else and it will probably look even worse than when it was on your abdomen or hips.
So if you want to get rid of body fat, do it the right way: through diet and exercise, and not through cosmetic surgery or gimmicks that claim to eliminate fat from one specific area of your body. Fat loss takes real work, and even though there are some helpful appetite control tools available right now (like hoodia gordonii supplements), there are no magic pills that will do the work for you.
This isn’t what you’ll hear from those selling fat loss supplements and diet pills, of course. But it’s the truth as things stand today. Maybe we will see a revolutionary approach to fat loss at some point in the future (perhaps the PYY appetite control nasal spray, for example), but chances are that medical researchers will continue to be baffled by the human body’s multiple, redundant calorie accumulation mechanisms that have so far made it impossible to develop a safe, effective fat loss wonder drug.
I’m a couple inches taller and a few pounds heavier. I am not obese either… and I think 15% body fat is a good look but you want 8% for some bulging ABS and more definition, right? Me too… and I am on the way at 11.5%.
You have to control calories. You have to keep working out..but also increase your cardio.
I read an article this morning in "Inside Sport" magazine about this bodybuilder (lady) who loses about 2 pounds per week over 12 weeks in preparation for competition. She uses some ripped pills… these are thermogenic pills .. .(mostly they contain L-carnitine and caffeine)… but generally she just works hard and eats a controlled diet by counting calories… she has 1500 cals a day. (Personally, I think she really looked hot before she started trimming…. whoa mumma… so hot… but you know.. they want more definition to show they have been working hard)..
You need to control your diet, work out your Basal Metabolic Rate (google a calculator).. then you need to consume at the very least.. that amount of calories per day to ensure a claorie deficit …. and it will take you around six weeks… and you are going to feel hungry and lethargic… so eat fresh fruit and protein shakes to boost protein without the carbs.
Lower your calorie intake. Check out the calculator at
http://www.thestl.com
well u just do jogging for good about 3 km daily and after tht must do few push ups and reach ups and with in few weeks u ll loose the desired weight