Tips for lowering your body fat...

[DaisyRae]

Quote:

Originally Posted by lizz10179 I agree with you that a good diet is essential, but be careful about getting your body fat percentage too low. A good bfp for women is around 21-28%. I had a very serious eating disorder that I had to be hospitalized for about 6 years ago and my body fat was less than 20%. Looking back, I definitely looked way way too skinny and was obviously very unhealthy. I think I have pretty good abs now and my body fat is probably around 21%(I'm guessing). As long as you watch what you eat and exercise almost daily, that's all that matters.

I've been at around 17% before and that was OK. Since then I've gained...muscle and some more fat. I've now got a good deal of healthy muscle, I've worked very hard for it with absolutely NO supplements other than the occasional protein drink and its frustrating me that all this hard earned muscle is covered in fat - like some kinda "coat" or something - ha. I've worked too hard for it to be covered and not as defined as it should be and this is 100% STRICTLY DUE TO POORER DIET CHOICES than I've made in the past. If anything, I've stepped up my workouts. What I have to do now is get more disciplined, get my diet more on track consistently.

I'm a big eater and always have been, I wish I didn't eat like a truck driver. I know what I have to do and how to do, just wish I could practice what I preach.

[Spazz]

Quote:

Originally Posted by DaisyRae I've been at around 17% before and that was OK. Since then I've gained...muscle and some more fat. I've now got a good deal of healthy muscle, I've worked very hard for it with absolutely NO supplements other than the occasional protein drink and its frustrating me that all this hard earned muscle is covered in fat - like some kinda "coat" or something - ha. I've worked too hard for it to be covered and not as defined as it should be and this is 100% STRICTLY DUE TO POORER DIET CHOICES than I've made in the past. If anything, I've stepped up my workouts. What I have to do now is get more disciplined, get my diet more on track consistently. I'm a big eater and always have been, I wish I didn't eat like a truck driver. I know what I have to do and how to do, just wish I could practice what I preach.

I know, it's hard to stay on a good diet! Good luck!!!

[rodent]

Quote:

Originally Posted by LALA The best way is to lose bf is to do long amount of cardio (no less than 45 min) at around 70% of your max heart rate ( which is slow) 4-6 times a week.

Kate, I wanted to comment on this, because it's been something I've been trying to understand for years. This summer, after being a teacher's assistant in a biochemistry class, I finally get it. They call 70% of your max heart rate the fat burning zone, because your body is burning mostly fat for energy. When you increase your activity & therefor heart rate, your body starts to burn mostly glucose for fuel. But, you can still be burning just as much fat as before. The percentage is now lower because you are also burning glucose. So you can actually burn just as much fat, plus you are overall burning more calories working out more intense. Also, when you work out intense, you continue to burn more calories after you stop working out.

Working out slow around 70% of your max heart rate can be great though because you can keep it up longer. There is probably less sress on your joints and you can make it more social. I like to go for longs walks with friends instead of talking on the phone. It's fun & cardio at the same time. But, if someone really likes intense workouts, they can stick to that & still burn fat. I think it's all about preference & finding a good balance.

I personally love weight lifting, but I know a lot of people think it's boring. Try getting a workout partner. I find workouts go by a lot faster if you have someone to talk to. I also have a set of 5, 8 & 15lb weights to use at home while I watch TV. The more muscle you have, the more calories you burn during the day. Try a bunch of stuff & see what you enjoy. That's what you are more likely to stick with.