How Do I Loose Body Fat

How to lose body fat ?

Simply work on gaining muscle. You are actually a few pounds underweight so simply work on gaining muscle through weight training and a high protein diet. Try to get approx 80-100g of protein per day.

Lift heavy weights with low reps, i.e. 3 sets of 10 reps for each muscle group. Increase calorie intake by approx 200-300 calories above maintenance. Expect gains of around 0.2lb of dry muscle per week under the best possible conditions.

If you must do cardio, stick to high intensity interval training no more than 3 x weekly for up to 15 minutes (plus 5 min warmup). Too much cardio at this point may prevent muscle gains and even cause you to lose muscle.

Also bear in mind that 14%-18% body fat is very lean/athletic for a female as in you will see plenty of muscle definition. 12% is minimum essential fat just for your body to function properly!

Good luck.

How to lose body fat fast???????

there is no 'easy' way...like I always say...if it was easy, everyone would have them. You can do one of the following great workout programs:

eat mostly protein (whey protein), lean meats, fish, and green veggies (broccoli, spinach, etc.). Mix in some fruit (apples, peas, berries) and nuts for a snack or to get some sweetness. Try a baked sweet potato (nothin on it but cinnamon if you want) b4 or after your workouts. Drink nothing but water and/or Sobe 0 calorie life water.

for the workouts:

- Zuzana's youtube site (not a DVD but has daily youtube workouts [http://www.youtube.com/user/charliejames... has one of the best female bodies i've ever seen and her workouts are great
- P90x
- Insanity...google it, get it. This is the most intense workout ever put on tape
(you might have to download or borrow these since you need to start today)

hit me up in a few weeks and lemme know your results...you should be able to lose ~1% BF every few wks for a while if you work hard and are strict.

How to lose body fat ?

hi i really want short a sweet answers i have lost a lot of weight over time and also put on weight over time i just want to lose a little bit of fat on my lower stomach


BACKGROUND INFO : im 16 6 foot 15 stone


alot of my weight is muscle i play rugby semi pro :D and just want to know how to lose a little bit of this fat before school which is on friday i know it wont be easy but dont say sit ups please i tryed doing a few hundred but they just expand my chest thanks

What are good Exercises to lose body fat?

Exercise is not the key to fat loss. Diet is.

Any exercise will burn calories but no exercise will burn fat unless your diet allows it. You can burn fat in your sleep or you can run all day and never burn any fat. It all depends on your diet.

Fat loss is determined by calorie control, not by exercise. Good exercises for burning calories are speed walking, biking, swimming, dancing, etc. and ANY other physical activity which makes you move a lot of weight for a long time. But NO exercise is good for burning fat if you eat too many calories because you can always eat more calories than you can burn.

Too many people waste energy and time because they do not understand this one simple point. The result is too often giving up in frustration, abandoning gym memberships they continue to pay for, and many other unnecessary problems not the least of which is a lack of success.

An average person must walk about five miles every day for a week to burn the calories equivalent to a pound of body fat. So, unless you think walking about five miles a day (or doing an equivalent amount of exercise) with no guarantee of fat loss makes sense, focus your fat loss program on diet.

Diet for fat loss. Exercise for fitness.

If you don't know how to lose fat, read my answer about how to lose fat --> http://answers.yahoo.com/question/index;...


Good luck and good health!!

♠


PS: Here are some good websites you may find useful.
• A MUST FOR DIETERS http://www.freedieting.com/
• BEST DIET TOOL ON THE WEB http://www.myfitnesspal.com/
• BEST FOODS FOR YOU http://www.choosemyplate.gov/index.html
• NUTRITION DOT GOV http://www.nal.usda.gov/food-and-nutrition

How long does it take to lose body fat?

To loose weight you need to expend more calories than you consume, it’s known as negative energy balance.
One pound of fat equates to 3500 calories, so to burn off 1 pound of pure fat you need an energy deficit of 3500 calories.
To figure out how to achieve this you'll first need to find out your 'basal metabolic' rate which sounds dead scientific but just means the amount of calories you need to maintain your weight excluding exercise, you can find this out here: http://www.bmi-calculator.net/bmr-calculator/

Once you get a result, you need to account for your daily activity level:
(From: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/)

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Once you've done that you will have a general result of how many calories you need to maintain your current weight.

To lose weight you need to eat less than this score. However *DONT EAT TOO MUCH LESS*

In my opinion, a nice and healthy amount (provided you don’t have any medical conditions, special dietary needs, diabetes or anything along those lines.) is a deficit of 300 Calories, at that rate provided you eat a balanced diet you should loose 1 pound of fat every 12 days.

If you restrict your diet by too much the old cliché being 'starvation mode' will kick in.

There are a few different methods of measuring body fat percentage:
Skin fold analysis/calliper
Bioelectrical impedance test
hydrodensitometry

Another old cliché is 'drink plenty of water'. Fact is although you may think your loosing weight there’s a very good chance your loosing water weight which leads to all sorts of problems both long and short term- for more information on hydration I’ve put a couple links to the BBC at the bottom ;)

Does running make you lose body fat?

If you aren't eating enough, you're wasting your time. Your body needs enough calories to lose weight. If you don't have enough, your body won't lose the weight. Go here: http://www.freedieting.com/tools/calorie... find how many calories you need. Eat maintenance for days when you exercise, and fat loss (not extreme fat loss since too low amount of calories will stop weight loss) for days when you don't exercise. Get 30-45 min of exercise a day 5 days a week, 2 days rest. Eat healthy 5-6 days a week and the remaining days eat junk if you have to but still make sure you stay within calorie limits of maintenance. Also drink a lot of water. If you exercise, do something that burns lots of calories like cardio, which includes running, jogging, biking, sports, swimming, elliptical, etc