how long to drop 3%

[kharts5285]

hey guys im gettin ready to go in the US army and i need to lose 3%bf to get in. If you have any ideas on how to lose this it will be greatly appreciated. and how long if possible.

[Adam444]

It all depends on how much you weigh.

If you are 200 pounds, 3% is 6 pounds of fat, which would take about a month.

[kharts5285]

im sorry i meant to mention that i weigh 230lbs and im 5'10

[David77]

A month if your strict.

[kharts5285]

what kind of workouts should i do cuz ive been really strict with what i eat for the past 2 weeks and never thought i could

[Fallen_Horse]

Cardio: running, biking, whatever. Cardio gets your heart rate up, gets you sweating, burns calories.

Lifting will also help you lose fat, but you may gain weight (since muscle weighs more than fat)...

[Outsider4life]

Yes, Id just suggest doing the same. I initially wanted to lose weight for a school doo but then kept going until I was satisfied and I lost about 3% bf in the first month, with several extra pounds being water weight.

Strict, clean diet and cardio will do it my friend.

I also commend you on wanting to go to the army

[sawastea]

I'm not sure what the guidelines are to get in, but if you're 230 and hypothetically 20%, you have about 46lbs of fat. If you need to get down to 17%, that amounts to 39 lbs fat, ~ 7lbs. Considering you shouldn't lose more that 2lbs per week, it'll take you a solid month of diligent eating and a good diet/exercise plan.

* Eat 5-7 meals per day
* Protein in every meal
* 1-2 gallons of water per day (cold water is superior to room temperature)
* Watch your GI intake
* Eat EFA's and eliminate and unhealthy fats
* HIIT (high intensity interval training) can be beneficial
* Increase veggie/fiber intake
* Try to spice up your food with cayenne/cinammon (it increases metabolic rate)

Of course, there is more. Try to be diligent eater.

[Adam444]

5-7 weeks.