lower body fat percent?

Question

how long will it take me to lower my body fat from about 16% to about 9 or 10% and what do I need to do?

Answer 1

from 16% (I'm presuming you are male).

you need to seriously change your eating habits.

here are some good basic guidelines:

1- NO: soft drinks, no fruit juices, cut your alcohol consumption. Drink water (or seltzer if you must have carbonation) instead.

2- have 6 meals a day 3- meals, 3 snacks

3- eat vegetables with EVERY major meal

4- eat more protien from good sources (lean meat) have it with EVERY meal and snack- protien can be from skim milk or low fat cheese, or eggs, doesn't have to be from meat every meal. or nuts.

5- eat healthy fats (monounsaturated and polyunsaturated) and cut out trans fat.

6- focus your carbohydrate intake from vegetables and fruits, have whole grain type of carbs AFTER workouts.

7- have a cheat meal/day once a week.

8- avoid products with trans fat and high fructose corn syrup

As for workouts try:

1- HIIT (high intensity interval training)- google it, use it. it is the most efficient form of cardio for weight loss.

2- circuit training, by helping mix in cardio during a weight session, you not only build muscle you also get a psuedo cardio workout as well.

Don't get caught up in the finer details until you drop a lot of bf % first. calculating exact % intakes or grams is going to drive you crazy and drive you off the proper eating habits, first see results, then fine tune when you are in "maintenance" mode with what you are doing already.

Answer 2

there is no way to even give an accurate estimate for that. it is always harder to get to a new low body fat % then if you were just there recently. to maximize fat loss while preserving as much muscle as possible losing weight at a slow steady rate is optimum. this is why the rate of 1-2 lbs a week is always recommended. the more rapid that weight loss occurs the greater the amount of lean body mass is sacrificed in the process. use the calculator below to give you an estimate based on how much weight in fat lbs you need to lose to reach your goal body fat %

http://exrx.net/Calculators/WeightBodyComp.html

to increase the resting metabolic rate you need to exercise at a high level of intensity for 60-80 minutes. this equates to a level that is about 70% of the VO2Max. there are many fitness tests available on the net to determine your VO2Max.

more importantly is your diet. the nutrients that you ingest ultimately determine the size of your body and the amount of body fat. exercise only provides the necessary stimulus to the muscles and to the central nervous system. the more whole foods in your diet the faster and better results you will see.

Answer 3

RUNNING is great. its a full body workout that will get ur cardiovascular system working hard. Increased blood flow and circulation is key for decreasing body fat. Run for 45 minutes everyday until you start seeing results then you can cut down to every other or 5 days per week. Then eat lots of fruits, veggies, whole grain foods, lean protein, anything that is not gonna slow down your digestive system. Avoid processed foods, salty stuff that will make you retain water and feel bloated, and anything fried.

Answer 4

I do not thing you are being conceited. It does happens sometimes to some people. Maybe your body burns fat faster than normal, its like a faster metabolism perhaps. As long as you do not feel sickly and you are not diagnosed to have some serious disease and you do not feel any nausea. I think you are in tip top shape :-)

Answer 5

Competing bodybuilders do the high protein, very low carb diet with lots of high protein shakes before competition. They also take a thyroid hormone, which is dangerous and not recommended,but they don't care. Scary.

Answer 6

ur supossed to have 13% body fat not 10
and way running and sit-ups