Can i lower body my fat 10% in 4 weeks. If so, what do I need to do?

Question

What exercises and foods do I need to stick to?

Answer 1

depends on where your fat percentage is now.

You need to increase your lean body mass (muscles) and decrease your fat.

You will need to do resistance training, free-weight workouts are best, but you can also to FIRM or Body Pump or similar.

Include cardio too... cycling, jogging, swimming, elliptical, stair climber, racquetball... whatever you enjoy that gets your heart rate up for more than 35 minutes.

You will need to eat healthy unprocessed foods. Shop the perimeters of the grocery store - produce, dairy, deli, bakery, etc. Stay away from the boxed and canned stuff as much as possible. Try to keep your calories in balance - 40% from carbs, 30% from fat, and 30% from protein. You can use www.fitday.com to help you calculate the percentages.

Eat 3 small meals and 3 snacks every day and eat them on a schedule - don't wait until you're hungry.

Oh, I read it wrong... I thought you wanted to get your body fat percentage TO 10%... not lower it by 10%... yeah, you can't do that in 4 weeks. Just be patient, do it right... you will get there.

Answer 2

not going to happen. it did not take 4 weeks for the body fat to be increased by 10% so reducing it by that much will take substantially longer. typically about twice as long as it took to gain the weight initially.