Need Help With Working Out Percentages

I am working out daily and my body fat percentage is 52. What should I do to lower it on faster rate?

First of all congratulations on the realization and working out daily! If you keep working out, you will eventually lose all you extra fat. All you have to do is be persistent.About losing fat faster, I can understand the urge to lose all the fat as soon as possible. But you have to realize that losing weight at more than 1–2 pounds(0.5–1kg) per week is not recommended. In your case, if you go about it too fast, you will have a very bad case of loose skin which will take you another 2 years to get rid off.So, be persistent and take it an adequate pace. Keep a target of losing around 2 pounds(1 kg) per week. Obviously that will not be true for every week. You may see fluctuations.How to go about it? Focus heavily on cardio and diet but do not forget lifting. You need to realize that if you keep doing just cardio, you will lose both muscle and fat. If you lose more muscle, you will slow down your progress. The more muscles you have, the better your metabolism and the faster you will lose weight(due to more BMR).An example diet that I have been following since I was 40% + in terms of body fatMorning - Eat a cereal or a fruitLunch - 2–3 rotis with dal, sabzi and curd and tons of saladEvening - More fruits/omletteThen I hit the gym and make sure to do both cardio and weight training.Night - I take proteins only in the form of chicken/ protein bar/ boiled eggs.The main trick is to create a calorie deficit. You can calculate you BMR(Basal Metabolism Rate), ie, the amount of calories your body burns in a day even if you do almost nothing. Its 2200 in my case.So, I eat around 1800 calories in a day and burn around 800 calories on an average everyday. The net intake = 1800–800=1000That creates a deficit of 2200-(1000)= 1200 calories a day. 1 kg roughly equals 7700 calories, so I am losing around 1 kg a week.Use BMR Calculator or dedicated machines to calculate your BMR and make your diet plan accordingly. You will find tons of diets online according to your eating habits and location. I personally followed Fitness Social Network (staywow) for India specific diets and in general for gaining deeper insights into fitness.Be inspired and persistent. Its not just about the aesthetics or the physical appearance. Its more about your health and diseases that can haunt you if you maintain this much fat.If you need any other help or more details, message me or comment here. I have been through all this.Best of luck!

With only 30 percent of your heart working, what type of exercises are recommended?

Let me preface this by saying this is not advice, just info and a little story. Ask your cardiologist!!My dad lived with lower cardiac function than this for 25 years. He’d had 2 heart attacks prior to this condition and had an internal defibrillator. He took amiodarone to keep his heart out of AFib. After a couple years of not working he returned to work more than 50 hours a week as a children’s pastor for 20 years before finally passing. His energy was very low but he pushed through to do his life’s work and live out his calling.He did not really have energy for additional exercise but any exercise he did do was basically walking or light biking. Heavy lifting didn’t work for him and he was not able to even mow the lawn. I took care of anything that involved any level of strenuous labor of any kind around their house.All that said, you can live an active life and engage in exercise to stay as fit as possible. As I said, ask your Dr but I would think some light free weight or machine based resistance exercises and anything to help strengthen the heat like walking or stairs might be beneficial. Resistance training has many benefits and if you are able to incorporate some, it will be of great benefit.

By how much percent can an ice bath help you with post-workout recovery?

There's too many factors to give a percentage. I have never had a ice bath but I can tell you a cold shower in the winter is great. It makes your muscles feel good and stops muscle aches. The cold is mainly great for your mind. When your in water that gives you brain freeze, your mind goes quiet. Instead of a rush of useless thoughts you just feel the cold and experience it. This is highly beneficial for exercise as it proves to you feelings are just feelings. This lets people who were afraid of running or lifting so much due to the pain keep going as they know it's just a feeling. If you can bear freezing cold water then you can bear all the physical pain of life. Force yourself to do painful things and understand it's just a feeling. Observe it and recognise giving into pain is a choice. Ice baths are something that's not practical to do everyday. I would say cold showers are more optimal but I need to give one a go for giggles.Cold showers everyday!!