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How to lower bodyfat?

Answered on August 19, 2014
Created January 18, 2013 at 7:39 PM

So I just saw a question posted on here regarding body fat. I just recently lost a good amount of weight in the past few months and am almost at goal. I still have body fat I want to get rid of, but not lose too much more weight. Anyone care to share any success stories about what you've done to get more toned? Thank you!

F7190bb1f2aa25d08c7702e3ec287d36

(88)

on January 20, 2013
at 07:55 PM

Ill def try that! Thank you!

F7190bb1f2aa25d08c7702e3ec287d36

(88)

on January 19, 2013
at 03:03 AM

Thank you so much! You were alot of help! Can't wait to hit up the gym tomorrow!

F7190bb1f2aa25d08c7702e3ec287d36

(88)

on January 18, 2013
at 08:44 PM

Thanks so much for the advice! It's nice hearing other people's stories.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on January 18, 2013
at 08:02 PM

... you need to add information about your body and your current diet and physical activity routines for anyone to even begin to address this.

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6 Answers

1
9c4ac9d902498a3158dbeee8aed6bbe4

(211)

on January 20, 2013
at 07:18 AM

You might also want to try intermittent fasting; eat within a 8-hr window each day (noon to 8pm). During the fast, you might have coconut oil and coffee, which should produce ketones and can accelerate metabolism.

F7190bb1f2aa25d08c7702e3ec287d36

(88)

on January 20, 2013
at 07:55 PM

Ill def try that! Thank you!

1
C9109c7e0d495ff997c70e0a6b3ba6ef

on January 18, 2013
at 10:49 PM

I know how you feel.... I started a working out regular; I did lots of high intense circuits and cardio based workouts (all the things you see in the women magazines) I lost WAY too much weight and my husband actually took me to the doctor because of my low body fat percentage. I never wanted to give up working out because of how great it made me feel... and I refused to put anything processed or non organic into my body. (I am 5 foot 9.5 inches and i was only 118 lbs) My husband suggested I lift weights... and for real not the little pink things that I had at home. I started a heavy lifting program... slowly at first, and I LOVED it!!!!! I can say that I am much happier with my body now at 140 lbs because I have much more muscle and curves... (do you know how lovely legs of muscle are on a woman ;) It was very hard for me to gain muscle... It takes time... lifting very heavy and taking lots of rests, but it is fun! I would suggest start tracking how much you lift, and try to add to it each time. Start with a full body program about 3 times a week. There are tons of great resources for women lifting weights and I encourage you start with weights, and eating!!! You need to eat a lot to have muscle, to support it and get stronger, so eat protein, and lots of it!!!! I hope this helps a little, please let me know if I can help in any other way :) I love to see people healthy and happy :)

F7190bb1f2aa25d08c7702e3ec287d36

(88)

on January 19, 2013
at 03:03 AM

Thank you so much! You were alot of help! Can't wait to hit up the gym tomorrow!

1
B41cdb2253976ba9b429dd608d02c21f

(1495)

on January 18, 2013
at 08:35 PM

Here's my personal advice with some personal experience for each item:

Lift weights (and I mean something heavy and challenging that you can't do for more than a max of 10 reps (I like a 5 or 6 rep range better, and so does my body). Preferably using compound movements to maximize time.

Behold the power of rest. I know some people who have seen tremendous results with a 3 day a week, no more than 1 hour at a time, mostly weight training with just a little interval cardio mixed in (example-1 min. rower sprints). That's it! And these are people with desk jobs and a pretty high stress life. (I find that my body comp improves and my lifts get better if I take more rest days...understand that I have a fairly active job and am on my feet moving around a lot, so I probably need more full rest than many others with desk jobs do).

Assuming you eat Paleo, continue with a solid Paleo diet. Make it how you eat day in and day out. Make sure you are eating a decent amount of carbs to support activity, but not over-eating the carbs. I personally find that if you eat a well-rounded and strict Paleo diet, it's hard to over-eat the carbs. Make sure you also get enough protein to support recovery. Don't forget the fat either! I swear when I replaced the gluten foods with more pat in my diet, the fat nearly melted off of me!

Also, if you want to do some endurance activity, it's my opinion that swimming is the best endurance training you can do. Note, when you do swim, make most efforts interval-style. If you choose to do a longer distance, don't go slow - make it a challenge (I swim long distances at a race pace and swim intervals even faster). I swam 3 days a week for 3 months while healing a broken foot and unable to do ANYTHING else (please note all the rest days I had) and the combination of swimming and a strict Paleo diet took me from about 18% BF to 15% BF (I don't track, but I probably ate lower carbs, but I didn't deny myself the starchy carbs, what little fruit I eat or coconut water). P.S. I'm a woman, so you know how hard it is for women to get down to 15%. Obviously, I started out very lean - that's genetics - but still I couldn't touch anything under 17% even in the high metabolism, run daily, low fat/high carb diet days of my 20's.

It may take a little tinkering with this stuff to find what your body best responds to - give yourself 2-3 months of trying some things and if you don't see progress, make some slight alterations (ex: rep schemes with weights, more or less rest, more or less cardio)

F7190bb1f2aa25d08c7702e3ec287d36

(88)

on January 18, 2013
at 08:44 PM

Thanks so much for the advice! It's nice hearing other people's stories.

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on January 18, 2013
at 08:13 PM

There are two ways to get "toned":

  1. Loose body fat
  2. Gain Muscle (lean body)

In my opinion, it is a very bad idea to have a goal weight. You should have a goal body composition. Initially mine was 10% body fat. I reached that goal, my wife said I looked sickly, so I gained back to 12% body fat which works well for me

How did I do it?

To get down to 10% I ate clean 100% Paleo and exercised 8 times a week (3 Lifting workouts, 2 sprint workouts, 3 play workouts over 5 days) with one day full rest and one day active rest (45 minute jog/bike Zone 3 or below).

To get back up? Ate more exercised less.

0
27791e972435567f25a425fe63b1ff0e

on May 29, 2013
at 08:15 AM

You can cut your extra body fat easily and naturally with the help of Future Shape product. It contains some healthy fat cutting ingredient by which it will successfully reduce your body weight without giving you any health problems. So try this product now and have slim and attractive body figure.

0
F7190bb1f2aa25d08c7702e3ec287d36

on January 18, 2013
at 08:42 PM

I am 5'6 and 130 lbs. My diet consists of alot of eggs, chicken, tilapia, tuna, whole natural almonds ( about 2 ozs a day-- should I lower), salmon (not really a big fan of red meat), lots of veggies, etc. I just graduated college and got a job so it's been hard incorporating weights into my exercise. I used to do body works classes 3x a week along with cardio. I kind of took a little break from working out as I found myself still losing a good amount of weight without it and just walking alot. Is there anything I'm missing from my diet besides red meat? Also what kind of exercises would you suggest?

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