How do I lower my body fat percentage?
I would do atleast 15-20 minutes of cardio with every weight training session to help burn body fat. Change your workouts when you feel your hitting plateau, your body gets used to the same workouts! Make sure your not spot training. I follow the 80/20 rule - 80% clean eating, and 20% reward eating. You can do this either with small rewards throughout the week or 1 reward meal. You must make it a life style if you want it to be long term which means sanity! Make sure your eating all your meals and enough protein to gain all the benefits from your workout!! For supper i always make sure I have a protein, healthy carb and veggies. Healthy carbs include: brown or wild rice, quinoa, sweet potato, lentils, sqaush, whole grain, oats. Healthy snacks: protein muffins, protein pancakes, egg muffins, omletttes, home made oats, dried fruit, fruit, veggies, hummus and crackers, hard boiled eggs, plain rice cakes with peanut butter, kale chips, raw or cooked shrimp, smoothies, smoothie bowls, protein shake, grapefruit, flat breads, avacado. Focus on real and natural, the fewer the ingredients the better. Cut down on cheese, swap out cheddar for goat cheese, feta or fresh mozzarella. 8 cups of water a day is essential! If you eat healthy, weight train, and do a little bit of cardio then you will loose the weight :)
Is it bad to have a low body fat percentage?
I just calculated mine and it's at 18% which is "below the healthy range" for my age and gender. I'm trying to gain muscle but I would like to shed the fat around my inner thighs and on my stomach. I KNOW I don't have much fat but I would just like to lose the little fat I DO have (most of it, not all) so I could tone up. But if it would be "unhealthy" to lose fat, should I not? I'm 5'7" and 116 pounds and my goal is to be 130 (I look my best at 130) but in MUSCLE. Would muscle make up for the loss of fat? Does having "enough fat" really matter as long as you eat enough and take care of your body?
What % of bodyfat is dangerously low?
I have recently gone through Josef Rakich(fitness model from new zealand) post, where he mentioned that he was hospitalised when he was at 3-4% of body fat.Below is what he has written:Ok everyone is asking me in the last pic I posted if that was when I ended up in hospital because I got too shredded, and the answer is yes I did end up in hospital because I literally had no body fat, thus my body could not function and shut down. The top left pic I was about 7-8% (which I prefer as its far more aesthetic and looks a hell of a lot better) top right pic is about 3-4% (a little too shredded, yes taking things too far) I literally could not even pinch any skin off my abs. My advice to people now is do not go below 5% (unless you compete, then sometimes you got to do what you got to do) but it can be very dangerous. We all need some body fat to live and function properly. Plus like I mentioned before 7-8% looks much better than 3-4% anyway. However at the time my goal was to get as ripped as possible, so thats exactly what i set my mind to and thats exactly what I did.. I just took it a bit too far lol. Now I'm not sure if this post will help promote my services of scare people away because I put myself in hospital. But the fact is I obviously know how to burn body fat and take fat loss to extreme limits! I specialize in pre-comp diets so if anyone is wanting to lose fat and get ripped (7-8% ripped) I am the man to go to. I can create you the perfect meal plan with all calories and macronutrients worked out perfectly suited to you and your goals! I can also create you the perfect workout program and include the best and most effective cardio routines to perform to burn the most fat in the shortest amount of time possible! All backed up by legit science!
Is it dangerous to have a low body fat precentage?
If it's too low it can cause health problems. It's not healthy for a man to maintain a body fat percentage under 6% or a woman to maintain a body fat percentage under 14%. If you hear about people that go lower, that is usually for the purpose of body building comps which are only for a short time, they do not maintain such low levels. Remember men need at least 2%-4% body fat and women need at least 10%-12% body fat just for their body to function.
Low body fat percentage, but still look fat...?
You might look bigger depending on your height and weight, but that doesn't make you 'fatter'. For example if he is 6ft, 160lb with 15.6% body fat and you are 5ft8, 180lb with 9.7% body fat then you may well look more bulky than him, but you are still 'leaner'.
How to lower body fat percentage to get abs?
I am 14 a year old male. I weigh 130 pounds and my body fat percentage is 13-14 %. I play sports at LEAST 3 hours a week(thats a bad week) and when it's soccer season at LEAST 7 hours week. I am fairly skinny except my stomach which is kinda fat but not anything noticeable with a short on but when I take my shirt off and walk(at the pool) you can see my stomach jiggle slightly and it's noticeable. I want to lower my body fat percentage to 10 or 11 % and get abs. I have recently started lifting weights and doing sit-ups(about a month now). I tried dieting and running every day to get my body fat percentage down, (dieting is easy for me and works very well) I did it for about a month and drooped to 120 until i pulled a muscle and stopped running and i went back up to 130 but during that month my body fat percentage was around 10 % but I looked really skinny and I didn't see how i could get abs because i could pinch on a little amount of fat(about .5 cm.) and I know I need fat to convert to muscle. So how do i decrease my body fat percentage while staying the same weight or even increasing a bit (if it's muscle). Do i just do crunches and sit-up because I have heard you can't get abs just by doing those so that why I dieted. If it helps i'm around 5'9 and I grew 3 inches in the last year(part of the reason I look so skinny around my arms and legs) and I sweat like crazy when I exercise or jog or run. Please don't show me any sites or products as I said I look really skin normally and I'm 14 there's no way my parent will let me try dieting pills or any stuff like that.
What are the pros and cons of low body fat percentage?
At 6% body fat, it is considered pretty low, but still healthy. As long as you don't drop below 6% for long periods of time, you will have benefits such as less risk of heart disease and diabetes, as well as lower cholesterol and blood pressure, reduced chance of stroke and some cancers. It also can have beneficial psychological effects, such as higher self esteem and increased confidence. HTH : )
I am 13. I want to lower body fat percentage and gain muscle. Could someone suggest an exercise plan?
A couple of question popped up in my mind when I read the question details. If you are at 13% body fat then you wouldn't really have much of an issue with fat in the belly and love handles. If you were at 13% body fat then you are much much closer to having visible abdominal muscles a.k.a six packs than I would ever be. The second question is if you are only 13 years old then it's probably too early to try and build muscle. Am not trying to discourage you here. We all know this kid right :)But what I would however suggest to you is to utilize this time to get your basic or your foundations correctly. It's only my personal opinion that 13 years of age is too early to focus on lifting and isolation movements. Your body is still growing and developing. Obviosuly what you do now will pay off in the long run as far as your growth goes. Be as active as you can. But don't restrict your range of activities to working out alone.You can start with push ups, pull ups and planks. If you have already been doing push ups for a while then you can try different variations of it. Same for pull ups and planks as well. I would however suggest that you refrain from depending on crunches to build abs. They don't really do that much. You can try leg raises instead. But more important than all this is to get the right nutrition. Like I already stated, your body is growing and it needs the right fuel. Eat enough proteins, fibers and other macros. Relax about getting all that muscle right away. Stick to the basics now and build a good foundation. It will help you a lot in the years to come. Keep working hard!
Why do most athletes have such a low body fat percentage?
There is weight loss and fat loss. When people say they want to lose weight they mean almost always that they want to lose fat, not muscle mass. But how does this actually work and which method is effective?Muscle functionA muscle is an active tissue in one place in your body where fat is burned. Muscles are very important in burning fat and provide also for the shape of your body.Calorie intake and consumptionThe most important factor for losing body fat is the relationship between the amount of calories you consume each day and the amount of calories you burn. It is a fact that your calorie intake will need to be less than the consumption in order to be able to burn fat. This is not based on a personal opinion or the view of a diet guru, but this is the law of thermodynamics. This law says that fat loss is determined by burning more calories per day than you consume.Nutritional valueNow the value of nutrients also plays an important role. So can someone who an energy (energy limited) diet both malnourished as abundance by hitting a wrong composition. It is therefore important to choose high-quality, nutritious products. But even this is that anyone still has too much fat can create by eating too many ' healthy ' food as you get more calories than you burn. Do you want to read more, than please visit . Part 2: Lose Fat No Muscles!