Reducing Body Fat

ravenhead

This has probably been posted loads of times but I'm looking for quick (not easy) ways to get rid of Body fat .. I've been told at a gym assessment that I need to loss 4% body fat.
Whats the best & most effective way to do this??

Thanks guys

amazingemmet

Diet, diet, diet, diet, ..........
\read all the stickies at the top of the page they've got all the answers

ravenhead

amazingemmet wrote:

Diet, diet, diet, diet, ..........
\read all the stickies at the top of the page they've got all the answers

See that's the thing, this guy says that I'm th perfect weight for my height & I don't need to loose weight!!!! I'm really confused

amazingemmet

You might need to lose weight but you can lose inches around your body by changing your body compositon. i.e if you lose body fat and gain muscle.

Stark

Diet and exercise. Yes it really is that simple.

turbot

Here are the best ways I know to lose body fat:

You can follow these suggestions in parallel:

1) Do a detox, increase your energy levels, reduce your toxicity levels. While I personally think the dietry reccomendations within the book "The Ph Miracle" (by Dr Robert Young) are a bit extreme, I find eating this way to detox, for a while really does rapidly and massively increases my energy levels, fueling my enthusiam generally.

2) Follow a low GL (Glycaemic Load) eating plan; balance your blood sugar levels, to let your metabolism work for you. Read "The Low GL Diet" by Patrick Holford and follow his suggestions, including:

- Take the right supplements and vitamins to help you maximise your energy levels, as you balance your blood sugar, such as vitamin B, multivitamins, chromium picolinate

(***It's a very good idea that you read this book of all the others****)

3) Exercise, ideally in the morning, every day, for 10-15 minutes doing a reasonably gentle warm up, and then do 3 short bursts of super intense exercise, aka super circuits, for 3-5 minutes at a time. I.e. do an exercise circuit at your maximum intensity level that engages all your muscles. The reason? Because if you do crank up your intensity this high for a short burst, you might be tired for the following 30 minutes, but you won't be knackered for the rest of the day, and your metabolism will literally go through the roof (it's suggested it will increase by 10x if you do this)

4) Tune into what your body wants nutritionally, as opposed to forcing yourself to eat stuff you don't want. Thats the premise of Paul McKenna's book "I can make you thin" and this is probably useful and helpful for you.
His techniques are useful because they programme your mind to work for you, and override the influences of marketeers who try to expose you to stimuli that encourage you to buy stuff that their companies profit from.

5) If you are in a gym already, get a training partner, so you motivate each other and keep eachother in check.

6) Make a personal rule not to buy and bring home any junky foods like biscuits, ice-cream, chocolate....

7) I find that supplements like Xenadrine EFX are helpful

Good luck.

ravenhead

turbot wrote:

Here are the best ways I know to lose body fat:

You can follow these suggestions in parallel:

1) Do a detox, increase your energy levels, reduce your toxicity levels. While I personally think the dietry reccomendations within the book "The Ph Miracle" (by Dr Robert Young) are a bit extreme, I find eating this way to detox, for a while really does rapidly and massively increases my energy levels, fueling my enthusiam generally.

2) Follow a low GL (Glycaemic Load) eating plan; balance your blood sugar levels, to let your metabolism work for you. Read "The Low GL Diet" by Patrick Holford and follow his suggestions, including:

- Take the right supplements and vitamins to help you maximise your energy levels, as you balance your blood sugar, such as vitamin B, multivitamins, chromium picolinate

(***It's a very good idea that you read this book of all the others****)

3) Exercise, ideally in the morning, every day, for 10-15 minutes doing a reasonably gentle warm up, and then do 3 short bursts of super intense exercise, aka super circuits, for 3-5 minutes at a time. I.e. do an exercise circuit at your maximum intensity level that engages all your muscles. The reason? Because if you do crank up your intensity this high for a short burst, you might be tired for the following 30 minutes, but you won't be knackered for the rest of the day, and your metabolism will literally go through the roof (it's suggested it will increase by 10x if you do this)

4) Tune into what your body wants nutritionally, as opposed to forcing yourself to eat stuff you don't want. Thats the premise of Paul McKenna's book "I can make you thin" and this is probably useful and helpful for you.
His techniques are useful because they programme your mind to work for you, and override the influences of marketeers who try to expose you to stimuli that encourage you to buy stuff that their companies profit from.

5) If you are in a gym already, get a training partner, so you motivate each other and keep eachother in check.

6) Make a personal rule not to buy and bring home any junky foods like biscuits, ice-cream, chocolate....

7) I find that supplements like Xenadrine EFX are helpful

Good luck.

Thanks for the advise Turbot - how long should it take for me to start seeing some kind of results?

poobum

honestly results can come down to you! your metabolism can make a big diff, it come down to calories in vs calories used! the bigger the diff (favouring the used) the faster you lose weight! there is approw 3500 cals per lbs of fats as far as i know!

ravenhead

poobum wrote:

honestly results can come down to you! your metabolism can make a big diff, it come down to calories in vs calories used! the bigger the diff (favouring the used) the faster you lose weight! there is approw 3500 cals per lbs of fats as far as i know!

So approx how many Ibs of fat would be in a %? I mean when you say loss 4% body fat what exactly am I trying to loss? Sorry no if this sounds stupid, I'm just completely confused about this, I've done yoga for 6 years but that's about it on the excerise front so I'm really starting from skretch!

Transform

Post your program and diet for more specific advice please and thats coming from an asthanga teacher

amazingemmet

I think the % bodyfat means what percent of your bodyweight is fat.

on a side not transform that tip on bridges is great my feet are about 4" closer to my hands now.

justsomebloke

amazingemmet wrote:

on a side not transform that tip on bridges is great my feet are about 4" closer to my hands now.

so are you shrinking and is it part of the circus act

Aedh Baclamh

What's the best way to calculate your body fat and your lean body weight? There seems to be a good few different ways around.

t-ha

Aedh Baclamh wrote:

What's the best way to calculate your body fat and your lean body weight? There seems to be a good few different ways around.

DEXA scanning then hydrostatic weighing then callipers and also bioelectrical impedance analysis.

Callipers is fine, and pretty accurate. Any gym instructor will do it for you. For comparitive measeurements its best to always get the same person to take the measurements.

Aedh Baclamh

Thanks for that. All I have here is a bit of measuring tape and I'll have to do with that for the moment anyway. I'm actually thinking of using the following chart : Link

It's the fitness chart for men one, what do you make of it ?

turbot

Ravenhead,

My understanding is this:

Detoxing + nourishing yourself awesomely massively increases your energy levels, and creates a inner-biology condusive to sustained exercise and weight loss.

It's easy to lose a bit of weight just by becoming dehydrated, but this is meaningless. The real goal is to increase your lean muscle mass and reduce your body fat, and adopt long term sensible eating strategies.

So:

Provided you nourish yourself really well, and exercise smart, possibly including some super intense exercise for short bursts, followed by longer aerobic exercise, the max body fat I understand you could lose sensibly would be approx 2kg / week.

The Body Doctor book (which is great IMO) claims that in six weeks, following their plan, people can lose a stone and massively increase their general fitness, which makes a lot of sense. Their workouts are tough, but seem to be very effective.

Also, in "Burn the Fat, Feed the Muscle" ( www.burnthefat.com ) the author suggests that pro body builders who want to get ripped for competitions know that by doing sustained levels of aerobic exercise, they can lose up to 2kg bodyfat a week, without having majorly adverse reductions on their muscle tissue.

I don't know how fit you are.

Personally I find that if I do sustained bouts of exercise in the upper aerobic training zone.... level 20 on a cross training machine with my heart range ranging from 130-150... there are threshholds above which the exercise doesn't seem sensible.

For example, if I do 90minutes of this kind of exercise, I come out feeling like I've done a good workout and I'm physically tired. If I do more than this, for example 120 minutes, I literally feel a mild sense of shock and it affects the rest of my life, such that I doesn't seem sensible. Thats me; and I'm sure there are athletes who have far expanded threshholds...

So:
- Be strategic and pace yourself
- Eat awesomely
- Do sustained exercise

I think it's reasonable to expect, if you're ultra-dedicated, you could lose 4-8kg's body fat in a month.

Aedh Baclamh

Anyone have a look at that chart ?

amazingemmet

Looks gimmicky just use excel to do it far more simpler.

Aedh Baclamh

I know it's gimmicky but I'm talking about the formulas there ?