Can you help go below 10% body fat?? =P

  • WkA93

    Posts: 259

    Apr 12, 2013 5:08 AM GMT
    So in terms of nutrition:

    i usually limit the amount of white rice for carbs and focus on other stuff like whole grain bread or quinoa
    mostly eat veggies eggs, lean meat, some nuts, drink water n tea.
    trying to do 5-6 small meals a day.
    trying to keep my intake of antioxidants high.
    I do consume a good amount of ginger n cinnamon daily (apparently they inhibit fat absorption)

    as for exercise:

    I do short but intense resistance exercises that can basically tire you out in like 15 mins this include body/strength exercises such as pushups, burpees side planks.
    rest for a lil while then hit hte treadmill and do a short but very intense 15 min. HIIT interval run.

    i try to exercise 5 times a week.


    are there any tips you can give to improve?

    I want to be below 10% by July
  • Posted by a hidden member.
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    Apr 12, 2013 2:01 PM GMT
    Stop eating it is about the only way to get so low in body fat %.

    Its not healthy so I have to ask why you want to be at that level...
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    Apr 12, 2013 2:23 PM GMT
    Pack on as much muscle as possible. More muscle increases fat loss
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    Apr 12, 2013 4:53 PM GMT
    CuriousOne saidPack on as much muscle as possible. More muscle increases fat loss


    By no means an expert, but that is what I thought. Actually trying that technique right now. icon_cool.gif
  • Posted by a hidden member.
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    Apr 12, 2013 4:58 PM GMT
    I think I will have to die to get below 10% body fat.
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    Apr 12, 2013 4:58 PM GMT
    Or at least more muscle with the same amount of fat = lower %BF
  • LJay

    Posts: 11612

    Apr 12, 2013 4:59 PM GMT
    10% body fat is too low. You need to have a reserve in case of illness. Best to talk with a serious sports doctor about appropriate levels of body fat and be very careful not to get so light that it weakens you.
  • WkA93

    Posts: 259

    Apr 15, 2013 11:36 PM GMT
    So should i aim to bulk up first before i cut?
    Or can i just get to 13-15% body fat THEN start building muscle??
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    Apr 16, 2013 9:05 PM GMT
    You know what? That is so not important! Just be healthy. You are already attractive, so do interesting things with your life. Get some culture, have something to say.
  • JohnDoe9688

    Posts: 118

    Apr 16, 2013 9:13 PM GMT
    I consider myself a healthy individual and have 8% BF. Your workouts arent conducive to losing body fat at all. You need to do aerobic exercises (like running) but at an aerobic pace, not interval training. Interval training, or any training where you put in LOTS of effort for short periods of time burns more carbs (IE muscle) than fat. It burns fat too, but because of how long you rest for and the shorter duration of the workout, you wont burn nearly as much. Run on the treadmill (or even better ride a stationary bike since its low impact) for an hour/day at 60% of your Max heart Rate (which you can roughly estimate by subtrating your age from 220). You'll need to lift too to ensure your body doesnt start metabolizing muscle when it realizes its fat stores are getting depleted, but you HAVE to do cardio. You wont get under 10% BF from doing short burst-high power material for only 30 minutes/day.
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    Apr 16, 2013 9:15 PM GMT
    Adamandadam saidYou know what? That is so not important! Just be healthy. You are already attractive, so do interesting things with your life. Get some culture, have something to say.




    As if...pfffft.....icon_rolleyes.gif
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    Apr 16, 2013 9:16 PM GMT
    Getting below 10% body fat - like any other weight loss goal - is all about eating under maintenance, consistently. One way of doing that without losing as much muscle mass is to calorie cycle - say, eat 20% under your TDEE 4 days a week, and 20% over 3 days a week (presumably, on your strength training days). This results in a very modest deficit and a slow cut, but the excess calories on your strength training days should help you to maintain or even grow muscle mass.

    Cardio may be good for your heart, but it isn't necessary for fat loss.
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    Apr 16, 2013 10:14 PM GMT
    CuriousOne saidPack on as much muscle as possible. More muscle increases fat loss



    And you need to have something to burn in the first place, otherwise you end up looking anorexic.
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    Apr 16, 2013 10:44 PM GMT
    I'd say between 12-14% is a good place - and going off your provided stats from your profile, OP - you're in good shape.

    It might not be fitness-model ripped, but dropping below 10% may make your face look drawn.

    To say nothing of possibly cutting into your visceral (inner fat) that cushions your guts.
  • FlypinHigh

    Posts: 465

    Apr 16, 2013 10:49 PM GMT
    JohnDoe9688 saidI consider myself a healthy individual and have 8% BF. Your workouts arent conducive to losing body fat at all. You need to do aerobic exercises (like running) but at an aerobic pace, not interval training. Interval training, or any training where you put in LOTS of effort for short periods of time burns more carbs (IE muscle) than fat. It burns fat too, but because of how long you rest for and the shorter duration of the workout, you wont burn nearly as much. Run on the treadmill (or even better ride a stationary bike since its low impact) for an hour/day at 60% of your Max heart Rate (which you can roughly estimate by subtrating your age from 220). You'll need to lift too to ensure your body doesnt start metabolizing muscle when it realizes its fat stores are getting depleted, but you HAVE to do cardio. You wont get under 10% BF from doing short burst-high power material for only 30 minutes/day.


    lol You're not 8%. More likely 12-14 range.
  • Jockboyzzz

    Posts: 15

    Jun 03, 2013 11:29 PM GMT
    drink Javita.
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    Jun 04, 2013 1:18 AM GMT
    WkA93 saidCan you help go below 10% body fat?? =P
    Technically, yes, I "can" help, but that would be illegal.

    Because ya know, studies have shown that when you die, your body fat goes WAY below 10% within the first year or so.