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How much weight is 4% body fat/how long to get it off?


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I'm currenty at 25.5% body fat according to a lengthy test I did online.
I really would like to be at a 21% body fat. How long would it take approximately to burn off?

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Entirely depends on what you are eating, how much you are lifting weights and how much you are doing intense interval or cardio training.  

If you want most of the weight to come from the body fat then be sure you are doing heavy weight lifting.  Full body routine is ideal.  Lift weights 3x a week and on non lift days do some intense interval workouts.  Be sure to have a good calorie deficit

 

Original Post by kriley90:

I'm currenty at 25.5% body fat according to a lengthy test I did online.
I really would like to be at a 21% body fat. How long would it take approximately to burn off?

That all depends on your commitment level. There have been times where I'll burn ~3500 through exercise in three days. I don't do that all the time to be sure because I really have to push my body hard.

To say how long is really going to depend on what you do diet wise and exercise wise.

You are 138, so to get to 21% body fat you would need to either lose 8 pounds of fat or gain 30 pounds of muscle. Or you could do a combination, if you lost 5 pounds of fat and gained 10 pounds of muscle you'd be 143 pounds and 21% body fat.

In any case it will take a decent amount of time. Losing 8 pounds would probably take you 3 months, and gaining 10 pounds of muscle would take you maybe 6 months. This all assumes that you are actually 25.5% body fat. But since you figured that out with an online test, it is not a reliable number.

 

It would take as long as a bit of string...

In other words it's impossible to answer and not even worth worrying about.

Eat clean, train correctly and witness the epic improvements :)

I don't think I'm going to give myself a definate time frame. If I can do it before summer, than great! I'm not interested in bulking up too much, I want to keep my womanly frame. I'll aim more for losing 8 lbs of fat. That'll bring me down to 130, and I'll be extremely happy and just work on maintaining. I go to the gym 3-4 times a week, and do some lunges, sit ups at home, & take care of 2 busy toddlers and all things involved with being a sahm with housework to do haha.. I burn alot in a run of a day. I will add some more weights into my cardio routine. Going to keep up with the running and see how that works. I don't believe the online BF tests are accurate, but I just took it as an approximation. How would I go about doing an accurate test? Thank you so much for all the advice!!

 

So how many pounds (on the scale) does the typical person have to lose to see a loss of 8 lbs of fat?  And since you retain less water when you have less fat how does that effect your % of body fat?

Original Post by kriley90:

I don't think I'm going to give myself a definate time frame. If I can do it before summer, than great! I'm not interested in bulking up too much, I want to keep my womanly frame. I'll aim more for losing 8 lbs of fat. That'll bring me down to 130, and I'll be extremely happy and just work on maintaining. I go to the gym 3-4 times a week, and do some lunges, sit ups at home, & take care of 2 busy toddlers and all things involved with being a sahm with housework to do haha.. I burn alot in a run of a day. I will add some more weights into my cardio routine. Going to keep up with the running and see how that works. I don't believe the online BF tests are accurate, but I just took it as an approximation. How would I go about doing an accurate test? Thank you so much for all the advice!!

 

Lifting is important to retain lean body mass, but keep running. My body is "proof positive" to what running can do for someone who wants to get leaner. I've "upped" my miles now to ~30MPW and the body fat is still coming off, and by incorporating a heavy lifting regimen, I'm not losing any muscle tissue from my long runs.

do yourself a favor - don't do the crunches or sit ups please!!!!  Sit ups just end up hurting your spine.  If you want a nice strong core- do planks, side planks, reduced base support planks, elevated planks, alligator drags, mountain climbers, push ups ( real not from the knees)

Google or youtube search for instructions on the planks and variations and the alligator drags- these could be done with your little kids make it a race.  Also you could use the kids for some weight resistance workouts.  just lifting them and pressing overhead- ( start with lightest kid first LOL)

Bear crawls can be a good activity the kids could have fun doing with you as well.

Keeping your womanly frame will be even shapelier with more active weight lifting/ even if body weight.  I know last summer when I only lost 10 lbs I had lost a ton of inches, I had a nice butt, my thighs had shape and not so thunder or saddle baggy, I also had shoulders and arm definition and thin waist.

Maintaining your muscles or even adding muscle mass can make you more shapelier and feminine.  Even if you don't actually lose weight you could lose body fat if incorporating weights into your workouts.

 

Original Post by trh:

So how many pounds (on the scale) does the typical person have to lose to see a loss of 8 lbs of fat?  And since you retain less water when you have less fat how does that effect your % of body fat?

Yeah, this is the biggest issue. After you get to 130 you won't have lost 8 pounds of fat, you'll have lost some fat and some muscle. So you still won't be at 21% body fat.

Your worry about bulking up is misplaced, it's not easy to gain muscle. More muscle means a lower body fat percentage, a higher metabolism, and a healthier more shapely body. Would you rather lose 5 pounds of fat and 3 pounds of muscle, or lose 10 pounds of fat and gain 2 pounds of muscle? In both cases the weight lost is 8 pounds, but the person with more muscle would be thinner and look a lot better.

 

Original Post by kriley90:

How would I go about doing an accurate test? Thank you so much for all the advice!!

It is difficult to measure body fat at home. The best way is with calipers. I find that using a tape measure to track areas where I carry a lot of fat works as well. You don't get a body fat number, but it's pretty easy to do the measuring.

 

The only method I really trust is hydrostatic, but it can be difficult to find a place that offers it and even then you'll drop an easy 50 bucks. Before I built my home gym, the gym I belonged to had a guy come around 2xyear with a portable rig. Now that I know him, he calls me when he's in town and charges me 30 bucks which is kinda cool.

I've been hearing good things about these "inBody" scales that are pretty accurate. They're not cheap (intermediate one costs about 800 bucks I believe), but again, they're pretty darn accurate. Anyone got any experience with the inBody rigs?

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