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.
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.
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.