Fat loss as a measurement?

5p9arw38djv2b4

I have a considerable amount of weight to lose to be back to healthy BmI (over 3 stone). I started back at gym a few weeks ago. Tonight at gym I had a quick check in session on weight/ fat/ muscle and general quick fitness test/ plus BP etc.

Stats were ok - very good blood pressure, ok resting heart rate, held plank 2 mins, wall sit 1 min 30, run 1km 6min 51. Not a terrible starting point, but not great.


It was interesting that the PT said to stop obsessing on losing the pounds and focus on getting my body fat % down (it is an embarrassing upper 40's) -

So how quickly does your body fat change? I know that with appropriate longer term weight loss you would want a sustainable 2lb a week which is what I aim for, but what would an average change in body fat be? and is that something I would expect to change by doing regular exercise or would I lose weight but maintain the same % fat if I don't take up more pump type workouts?

Obviously I'm also working hard on changing eating habits etc as well as gym

Ps be kind I'm sensitive about it all!

Mellor

LadyLabyrinth wrote: »

It was interesting that the PT said to stop obsessing on losing the pounds and focus on getting my body fat % down (it is an embarrassing upper 40's) -

So how quickly does your body fat change? I know that with appropriate longer term weight loss you would want a sustainable 2lb a week which is what I aim for, but what would an average change in body fat be? and is that something I would expect to change by doing regular exercise or would I lose weight but maintain the same % fat if I don't take up more pump type workouts?

I think the way your PT phrased makes it sound more confusing than it need to be.
They are correct, fat loss should be the focus rather than weight loss. But at this moment in time, they are essentially same thing.
To change your BF% you need to lose body fat. To put it simply, the more weight you lose, the greater change in your bf%.

As for the average change. I'll give you an example. (the figures are made up for convince).
Say somebody is 75kg with a BF% of 40%. If they lose 15kg, they will be 60kg and their BF% will be about 25%

BF% can be more complex that simply weight loss in other situations, but there's no need to worry about that right now. Just eat well and exercise, the BF% will sort itself out.

siochain

Your BF % will depend on the type of training and what nutrition you consume but plenty of time in a few months to worry about that. As mellor said don't worry about that now.

The best of luck and remember its a marathon and not a sprint when it comes to weight loss. Come back and post up how your progressing.

Good luck.

avaross09

Yes follow a proper regime of Diet and exercise that will result in good condition of your health for long period of time.

thegreatiam

I think what your trainer is trying to get you to do is not get tied up on the numbers. Your body weight will fluctuate dramatically sometime up sometimes down. What tends to happen is people measure them selves too often and get hung up on the number.

They wake up one mornings and weight 89 kgs, the next its 91. They get depressed thinking that what they are doing isn't working. when the reality of it is your body weight can vary on an hourly basis, you can weight different in the morning and the evening and vastly different over the course of a week.

Forget about measurements in weight and mass, concentrate on how you look to your self and how you feel.
Take a set of pictures and in a month or 2 take another set and compare them.

You will notice that your body shape will change, but the mass may stay the same. In the long run this will have a better affect on your motivation.

For example, I started a year ago at 95 kgs, im still 95 kgs my weight hasnt changed, but I am fitter, stronger, more flexible. I have less of a belly and more shoulders, my back is becoming a v rather than a set of brackets, I can touch my toes and lift my bodyweight, neither of which I could do a short while ago.

If I was just concentrating on the scales and the calipers then I wouldn't appreciate the changes.

My advice is to take pictures rather than measurements, and be aware of what you are capable of doing, or not doing, as you will notice the positive changes more. then do the comparisons as infrequently as possible. its a slow process and checking it daily just makes it feel slower.

dines08

thegreatiam wrote: »

I think what your trainer is trying to get you to do is not get tied up on the numbers. Your body weight will fluctuate dramatically sometime up sometimes down. What tends to happen is people measure them selves too often and get hung up on the number.

They wake up one mornings and weight 89 kgs, the next its 91. They get depressed thinking that what they are doing isn't working. when the reality of it is your body weight can vary on an hourly basis, you can weight different in the morning and the evening and vastly different over the course of a week.

Forget about measurements in weight and mass, concentrate on how you look to your self and how you feel.
Take a set of pictures and in a month or 2 take another set and compare them.

You will notice that your body shape will change, but the mass may stay the same. In the long run this will have a better affect on your motivation.

For example, I started a year ago at 95 kgs, im still 95 kgs my weight hasnt changed, but I am fitter, stronger, more flexible. I have less of a belly and more shoulders, my back is becoming a v rather than a set of brackets, I can touch my toes and lift my bodyweight, neither of which I could do a short while ago.

If I was just concentrating on the scales and the calipers then I wouldn't appreciate the changes.

My advice is to take pictures rather than measurements, and be aware of what you are capable of doing, or not doing, as you will notice the positive changes more. then do the comparisons as infrequently as possible. its a slow process and checking it daily just makes it feel slower.

One of the best posts I've read on boards
Fantastic advice

5p9arw38djv2b4

Thank you so much everyone, such great information and encouraging posts. I'm working hard at it all, doing 30 day shred in mornings and spin classes/ gym a few evenings a week. Going to try do more weight/ body pump classes. And drastically cutting down the amount of sugar in my diet - it's amazing how much better I feel in the last few weeks with less sugar, sleeping better, better concentration at work etc. I'm not a saint and have a lot more improvements to make but it's a start! I will go back and get body fat etc measured again at gym before Xmas to see progress then and in meantime do my best every day

thegreatiam

LadyLabyrinth wrote: »

Thank you so much everyone, such great information and encouraging posts. I'm working hard at it all, doing 30 day shred in mornings and spin classes/ gym a few evenings a week. Going to try do more weight/ body pump classes. And drastically cutting down the amount of sugar in my diet - it's amazing how much better I feel in the last few weeks with less sugar, sleeping better, better concentration at work etc. I'm not a saint and have a lot more improvements to make but it's a start! I will go back and get body fat etc measured again at gym before Xmas to see progress then and in meantime do my best every day

seriously? Dont bother.
There are 3 measurements of body fat you need to worry about.

Too much,
Not Enough,
and just right.
Everything else is superfluous.

And here is how to measure.
Take your hand, place on belly. lean slightly forward. Pinch.
Look at how much fat is in your hand.

It doesnt matter if you have 19% bodyfat, or 23% body fat. It's just another unnecessary number to be counting which can mess with your head.

You will know when you have lost enough Bodyfat because you can see it.

Just keep the diet going and keep the exercise up and take occasional (every 2-3 months) pictures for your own satisfaction youll be better motivation wise.
Plus your pocket will be heavier cos body fat testing isnt free.

Chrisita

I was 58 kilos and had BF of 40% also. I had a muscle deficiency so had to lose 8 kilos of fat and gain 5 kilos of muscle. This was measured by my Dr and the advise was mostly digestive related, enzymes, probiotics etc, as well as increasing certain fats and no carbs to speak of, not even fruit initially.