My height is 167cm (5'6'') and weight 68.9kg, so my BMI is in GOOD Range (Higher end). But, i have a lot of fat above my belly. Recently i calculated it at a gym, they said 32% of fat. How bad it is? How much time it will take me to come to normal level (around 20%)
My daily exercise is:
I do cardio daily for 20 minutes (first 3 minutes at 4kmph, next 3 at 6, next 8 mintues at 8, then again 3 at 6, and last 3 at 4). I got tired in this, but after 2-3 minutes of rest, i feel normal. Then i do crunches, 2 rounds of 20 (then my back starts paining).
Quite bad, rice less, but daily in lunch, no rice in dinner. I am avoiding sweets too. But, as i live away from family, i have to cook my self, so i cannot have a regular diet pattern. I am a non-vegeterian, and usually have good amount of Chicken (3-4 times) per week, mostly as dinner.
I think, i am fit, i can walk with an average speed of 4kmph for approx 7-8km without taking rest, my leg will not pain much.
What else can i do, so that i can loose belly fat more easily? Can you suggest some eating habits based on my living style?
I heard that your liver should function correctly, if you want good digestion (less fat storage). Is it true? What can be done for it?
asked byVivek_Vardhan_GP (0)
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on October 14, 2014
at 02:02 AM
is my math off or are you saying you run 8 km (~5 miles) in 2 hours? that's walking pace. It's good to take a daily walk, but that's just having an active lifestyle. Then your work out to get up to ~12 mins/mile pace at the fastest. I'd expect something more intense.
Second, how did you measure the body fat? 30% bodyfat on a 150 lb (sorry my refrences are english not metric) is 45 lbs of fat. That means you have 105 lbs of lean mass (of which some is organs, bones, etc.) which is not particualrly strong. My guess is your body fat measure is way off. I will even venture to guess you did caliper tests on on part of the body (outisde of naval) which has an accuracy (of a trained practitioner) of + 15%. so really you are somewhere between 15% and 45% bodyfat.
As for what you should do -- lift heavy, sprint regularly, and keep up with the walks and cardio
on October 13, 2014
at 05:02 PM
I am assuming you are a man, since your username says Vivek. In that case if your body fat percentage is 32 it is actually high for a man. Ideally it should be 20% or less. In my case it is 14% according to one of those electronic scales. Honestly I don't know how accurate they are since they can fluctuate based on how hydrated you are, what time of day it is, how long ago you ate, etc. So they might not be super accurate but you might want to get that number down some more. You're not overweight according to your BMI, but it is likely that since most of your fat seems to be around the abdominal area, that you could have a lot of visceral adiposity (fat around the organs) going on.
My recommendation would be to decrease the amount of carbohydrate you consume (reduce the amount of rice you eat) as this can lead to visceral adiposity and fatty liver (ususally present alongside high triglyceride levels). In addition, increasing cardio exercise (like jogging, running, long-distance walking, bicycling, jump-rope, swimming, etc) could also help reduce your body fat percentage since this form of exercise is aerobic and therefore can use up stored body fat for energy, since fat is oxidized aerobically. Anaerobic exercise wouldn't be optimal for utilizing body fat since anaerobic exercise depends mainly on carbohydrate metabolism (stored glycogen for example).
on November 06, 2014
at 01:58 AM
It looks like you are on the right track to reducing your body fat levels and living a healthier lifestyle. Your diet can use a little improving, but again on the right track. Would definitely add a weight training program and also HIIT exercises which have proven a great way to reduce belly and thigh fat. Hope this helps and good luck on the journey.