Seeking body fat % advice

6 posts | Original | Recent
 
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2 Posts
May 2, 2016 5:34am
via Android

Recently I checked my body fat percentage and it turns out I've only lost 3% in just over two months. I'm not exactly happy with the figure and was wondering what I could do specifically to speed up my progress.

I already attend three HIIT sessions a week plus exercise with weights twice a week at home. I am 170cm in height and am solidly 50kg. My body fat percentage is 24%. I would say my diet is pretty good - not great - but not bad either. I don't drink or eat junk except the rare chocolate.

So ideally I want to be down to 18% by the end of the year. With the training I am already doing, do I need to include sprinting or just increase my weight amounts? What should I be doing to lose fat but gain muscle faster?

I should note that I don't really have fat to lose but I want my abs to show and I'm struggling to see any sign of the lower four.

02 May
stop drinking coke and stuff like that stop alcohol and focus on your legs and abs if you want your abs to pop out
02 May
I only drink water or teas. But thanks for the advice on legs. I already do exercises specifically for abs.
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1036 Posts
May 2, 2016 9:29am
via Android

3% in 2 months is great. Don't beat yourself down. Body fat doesn't come of easy. And the lower you get the harder it will come off.

If you want to have more control over it you have to be stricter with your diet. Count what you eat and be consistent with it.

03 May
Yes, because you are really skynny. I have 16℅ bodyfat and I weight like you but I am 160 cm tall
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6 Posts
May 2, 2016 9:57am
via iOS
Your diet is a huge part of your weight loss my advice is to find a trainer who specialises in fat loss in women, making sure you have 5-6 small meals a day on average 3-4 hours apart this keeps your metabolism boosted, cut out refined sugar and don't beat yourself up 3% is still a loss.
Also rest make sure you have rest days and getting enough sleep  
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995 Posts
May 3, 2016 11:25am
via Android

First off, most methods of measuring body composition are somewhat inaccurate. Just like stepping on the scale and measuring weight, it's more of a tool to see trends and patterns, rather than something to get one measurement and take super seriously. Because yes our weight fluctuates naturally throughout the day but the scale still measures that relatively consistently, you can step off the scale and step back on and get the same number, but you can measure body fat twice in a row and get two different results.

Another thing, getting down below a certain level of body fat can be quite difficult. It requires a very consciously and scientifically designed program, which also pays close attention to and changes with how your body reacts to the program.

Also, women generally have a higher body fat percentage than men, so the level you find yourself struggling to get below will generally be higher than equivalent male athletes.

Depending on your age (and some other factors), you may already be at the lower end of the range of body fat considered 'healthy' by experts.

Hope this helps.

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90 Posts
May 10, 2016 6:58pm
via iOS
Hiya Holly your body fat percentage should be about 2% a month
12 May
Lol says who?
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90 Posts
May 15, 2016 10:54pm
via iOS
This is what my assessor told me on my course and it also says it on bodybuilding.com ,but can vary depending on each person,this is a safe amount
16 May
It's really high. This would mean one can or should go from 16 to 10 in 3 months.....
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