lower bf

[e_mocha_li]

This may seem like a stupid question but what are some ways to lower bf. MIne is 33%, its kinda hard for me to believe that its that high but numbers don;t lie

[wave_length]

Originally Posted by e_mocha_li

This may seem like a stupid question but what are some ways to lower bf. MIne is 33%, its kinda hard for me to believe that its that high but numbers don;t lie

Das ist ueberhaupt keine dumme Frage

First of all, the 33% are probably wrong, depending on the measuring method you used. The way to lower bodyfat is simply by losing weight. You lose weight by reducing your calories or raising your physical activity. In order to improve body composition while losing weight (lose mainly fat and not muscle), you should do the following:

- workout with weights 3 times a week
- eat 1g protein / lb lean body mass
- eat some fruit, veggies/salad, and some healthy oil
- above that, eat a variety of foods

Reduce your calories until a rate of weight change of about 1-2lb / week is maintained. It's enough to weigh yourself once a week. Don't panic if weight stays the same or goes up for one or two weeks. If it stays the same for more than two weeks, reduce calories starting the following week.

If you have never done weight training, it might be possible that you lose fat while gaining muscle, but that depends on your genetics.

Viel Glueck!

[e_mocha_li]

Thanks. It's just crazy b/c I'm 5'8" and 143lbs, 33%bf and my bmi 21.5

[freebirdmac]

The numbers can easily be wrong. What's important is how you feel about how you look. You can be what's called skinny-fat, which means you're at a good weight but have too much body fat. That comes about through a lack of lean muscle mass as well as too much body fat. If that is where you are at, the best tact to take is to eat about 200 cals below maintenance and lift heavy weights. That'll allow you to slowly build lean muscle mass while slowly losing body fat. Your scale weight may not change much over time, but your body composition will.

You need a good diet plan as well as a good weight training plan. Oh, and patience. Muscle building takes time. If you've never lifted before you get bonus newbie gains but those go away after a year or less and then it's tough to gain 5 pounds of lean muscle mass a year.

[GoutDeMiel]

Numbers CAN lie!
How did you get tested? The *best* way to get tested is with the hydrostatic machine. Calipers and those scales that measure bf are unreliable.

[queenofswords]

yeah i wouldn't rely on calipers - they're not accurate and your 33% isn't a general percent relative to everyone else cuz of the way its calculated.
Personally I prefer to monitor with a measuring tape and weighing scales. But tape is better incase you find your building muscle and the scales go up!

[Jessie86]

Originally Posted by GoutDeMiel

Numbers CAN lie!
How did you get tested? The *best* way to get tested is with the hydrostatic machine. Calipers and those scales that measure bf are unreliable.

x2... I had body composition scales, the best on the market and the still aren't incredibly accurate... they constantly fluctuate depending on your water level in your body, and the aren't reliable for the first three or so hours you are awake cause the fluids in your body haven't settled yet.

Hydrostatic machine or tape measure and how you feel you look like in the mirror is what you should go off.

[Emoore]

Remember there are two ways to lower your bodyfat percentage: you can lose fat, or you can gain muscle. Either one will decrease your percentage of fat! If you're already at a good weight for your height, you may want to increase muscle.