body fat percentage exercises

SunnyDub1

Female 23, 5ft 5, 23% body fat.
Want to get down to about 15%-20%
Lowered my carb intake and highered my protein and good fats intake a couple of months ago.

I attend a class in the gym 4 nights a week. One night running.

Classes I currently attend are spin&tone, kettle bells, trx, pure body and tone,spin, trampoline aerobics. Each class is approx 40-60 mins. I try do a diff class each time I go. Spinning would most likely be my favorite, feel like I sweat and get the most out of that class!

My question is, which class is the best for toning and weight loss and lowering my body fat % or any other exercises I should be taking up to achieve goals.

Thanks in advance.

Hanley

Pretty much 100% nutrition.

SunnyDub1

Hanley wrote: »

Pretty much 100% nutrition.

By this you mean diet ? surely exercise plays some role ?

Hurricane Carter

SunnyDub1 wrote: »

By this you mean diet ? surely exercise plays some role ?

I guess what Hanley's saying (and from what I've read) is that exercise will get you so far, but to get your BF% down further you it's all about what you use to fuel your body.

SunnyDub1

I Am Kong! wrote: »

I guess what Hanley's saying (and from what I've read) is that exercise will get you so far, but to get your BF% down further you it's all about what you use to fuel your body.

Thanks.

but for a toning body, exercise would be the way to go or am I wrong?
I have heard the expression "abs are made in the kitchen" but kind of confused as to how eating a good diet can give you a great body without any exercise

Hurricane Carter

SunnyDub1 wrote: »

Thanks.

but for a toning body, exercise would be the way to go or am I wrong?
I have heard the expression "abs are made in the kitchen" but kind of confused as to how eating a good diet can give you a great body without any exercise

Sorry, the diet is to be used in conjunction with the exercises. So proper diet plus working out = success

There'll still be a degree of success with just exercise, but nothing compared to what you'll achieve on a clean diet.

SunnyDub1

I Am Kong! wrote: »

Sorry, the diet is to be used in conjunction with the exercises. So proper diet plus working out = success

There'll still be a degree of success with just exercise, but nothing compared to what you'll achieve on a clean diet.

Thanks

Just a tad confused as Hanley said "Pretty much 100% nutrition".
So really it's not 100% nutrition/diet. It's a combination of both. I taught as much thats why I stated in op I was on a clean diet (low carb,high protein, good fats) and looking for advice on the most effective exercise.
Confused!

BlueIsland

SunnyDub1 wrote: »

Female 23, 5ft 5, 23% body fat.
Want to get down to about 15%-20%
Lowered my carb intake and highered my protein and good fats intake a couple of months ago.

I attend a class in the gym 4 nights a week. One night running.

Classes I currently attend are spin&tone, kettle bells, trx, pure body and tone,spin, trampoline aerobics. Each class is approx 40-60 mins. I try do a diff class each time I go. Spinning would most likely be my favorite, feel like I sweat and get the most out of that class!

My question is, which class is the best for toning and weight loss and lowering my body fat % or any other exercises I should be taking up to achieve goals.

Thanks in advance.

IMO what you are doing is Chronic Cardio with all that spinning. Raising stress/ cortisol levels in your body and hindering body fat reduction. You may keep your exercise more simple. dont worry so much about it and sort out your diet. post a typical days diet here.

cmyk

SunnyDub1 wrote: »

Lowered my carb intake and highered my protein and good fats intake a couple of months ago.

As with others, you've got the exercise bit 'covered' so if you're bodyfat isn't coming down you're eating at maintenance or thereabouts.

Mind and body are pretty clever at keeping you around that level too. Increasing your exercise generally means an increase in hunger, and around the merry-go-round you go. There are of course strategies to limit that through both training and exercise but first...

Have you any idea of your calorie intake...think about it over the course of a week too?

BlueIsland

SunnyDub1 wrote: »

Thanks

Just a tad confused as Hanley said "Pretty much 100% nutrition".
So really it's not 100% nutrition/diet. It's a combination of both. I taught as much thats why I stated in op I was on a clean diet (low carb,high protein, good fats) and looking for advice on the most effective exercise.
Confused!

No going from 23% to 15% is 100% what you fuel your body with (nutrition). Exercise may just decide how quickly you get there!

Zamboni

SunnyDub1 wrote: »

Thanks

Just a tad confused as Hanley said "Pretty much 100% nutrition".
So really it's not 100% nutrition/diet. It's a combination of both. I taught as much thats why I stated in op I was on a clean diet (low carb,high protein, good fats) and looking for advice on the most effective exercise.
Confused!

Maybe Hanley said that as you seem to have the exercise element well covered in your classes.
He didn't say stop exercising

SunnyDub1

BlueIsland wrote: »

IMO what you are doing is Chronic Cardio with all that spinning. Raising stress/ cortisol levels in your body and hindering body fat reduction. You may keep your exercise more simple. dont worry so much about it and sort out your diet. post a typical days diet here.

Typical days diet :

Breakfast - 2 eggs (either scrambled, boiled, omelet with mushrooms) the odd time ( 2days a week maybe) a bowl of porridge with berries.

Mid morn snack - Hand full of nuts and blue berries

Lunch - chicken,turkey, ham or fish (salmon or tuna) salad with mixed peppers, onions, carrots, lettuce, seeds, avocado - salad can vary depending on what's in the fridge.

Mid afternoon snack - peanut butter with celery

Dinner - either fish (salmon, mackerel, trout), Chicken, steak, mince and loads of veg (carrots,peppers, onions, bean sprout etc)
* usually do a stir fry or casserole with either the meat or fish. The odd time I will add a baked potato or some brown rice

Hurricane Carter

SunnyDub1 wrote: »

Typical days diet :

Breakfast - 2 eggs (either scrambled, boiled, omelet with mushrooms) the odd time ( 2days a week maybe) a bowl of porridge with berries.

Mid morn snack - Hand full of nuts and blue berries

Lunch - chicken,turkey, ham or fish (salmon or tuna) salad with mixed peppers, onions, carrots, lettuce, seeds, avocado - salad can vary depending on what's in the fridge.

Mid afternoon snack - peanut butter with celery

Dinner - either fish (salmon, mackerel, trout), Chicken, steak, mince and loads of veg (carrots,peppers, onions, bean sprout etc)
* usually do a stir fry or casserole with either the meat or fish. The odd time I will add a baked potato or some brown rice

Did you workout your RMR (resting metabolic rate ie. the amount of calories you need to just exist for a day ) etc etc?

You can find how to here: http://www.boards.ie/vbulletin/showpost.php?p=50956807&postcount=12

It doesn't appear as though you're eating enough what will all that exercise too....

Hanley

Zamboni wrote: »

Maybe Hanley said that as you seem to have the exercise element well covered in your classes.
He didn't say stop exercising

Yup. More training won't solve the problem. Better nutrition will.

Mellor

SunnyDub1 wrote: »

Just a tad confused as Hanley said "Pretty much 100% nutrition".
So really it's not 100% nutrition/diet. It's a combination of both. I taught as much thats why I stated in op I was on a clean diet (low carb,high protein, good fats) and looking for advice on the most effective exercise.
Confused!

No exercise is more effective that the other.

If you burn 500 cals a session with kettlebells, or 500 on a spin bike, or with TRX etc. The net effect is the same and any weight you lose is dictated completely by diet. Which is why it's "100% nutrition".
Getting down to 15% (for a female) is require a pretty precise with your intake.

Nobody can say where you could to improve your diet as we don't know amounts. But as a guess you probably don't need to be snacking on peanut butter everyday.

nice_guy80

stop buying crap

make a healthy shopping list and stick to it
don't go to the shop hungry
don't bring kids with you
cut back on all grain based foods

prepare healthy meals that will last a few days