Assuming you have a good diet and do HIIT or other cardio everyday? I know this number varies but im just looking for an estimate. How long does it take YOU to lose around 5% body fat?
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01-28-2009, 10:01 PM #1
About how long does it take to lose 5% body fat?
One rule, one way of life- Only the strong survive.
Born in Russia, I was trained to rid the world of the evil Tyra Banks. She defeated me of course and now I sit in solitude planning my revenge against her and her genetically altered siverback super gorillas.
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01-28-2009, 10:25 PM #2
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01-28-2009, 10:27 PM #3
probly depends on what % u start at
idk bout weight loss
but if your losin from 15-10 it will be a hell of alot harder than 30-25 im sure"When people you don't know hate you, you know you're the best" - Gregg Valentino
i rep for mass, not strength
i rep back/neg back
Current:
bench: 365
weight: 210
squat: not worth talking about
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01-28-2009, 10:27 PM #4
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01-28-2009, 11:08 PM #5
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yea im curious abouto this too.
i started at around 25% bf bout 2 months ago and
although ive been bulking, im now at 18% bf.
i wanna get down to at least 13% during summer cut.Forum Representative
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01-28-2009, 11:16 PM #6
I went from 23%- 18% Bf in 2 months. That is a loss of 5%. I was on a rigorous weight lifting routine, on a strict diet with cardio interspersed. I was also taking a fat loss supplement, as well as other basic supps (such as BCAAs).
Like others have said, it does vary from person to person how long it will take you to lose 5%. It really does depend on how high your BF% is already and what your body type is.
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01-28-2009, 11:18 PM #7
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01-28-2009, 11:20 PM #8
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01-28-2009, 11:21 PM #9
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01-28-2009, 11:30 PM #10
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01-28-2009, 11:35 PM #11
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01-29-2009, 12:53 AM #12
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01-29-2009, 12:55 AM #13
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01-29-2009, 01:03 AM #14
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01-29-2009, 10:51 AM #15
More than genetics it depends on your level of activity and diet. A lot of people use "genetics" as an excuse for not gaining muscle/ losing fat. If you are on a steady, healthy diet and a good workout routine you can still make a lot of progress whether you are "genetically" prone to make progress or not. Genetics usually determine how long it will take you personally to meet the goals you have.
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06-30-2010, 04:27 PM #16
Alright ladies and gents,
Its taken me from january the 5th - June 28th to drop from 19.1 percent body fat - 14.4 percent, thats gym 5 times a week, with 3 weights and 2 cardio sessions.. and a deficit of around 300-600 calories a day for the past 3 months.
My diet hasnt been perfect but ive still managed to do this good.. ive just bought myself some thermogenics .. as im hoping to get down to 10 percent in the next 2 months.. im still consuming alot of protein as i dont want to lose muscle mass, just as the rugby season is upon me. but yeah just over 6 months to drop nearly 5 percent. with an overall drop of 8 kg in weight, with 6kg of that being fat and 2 kg of muscle. which isn't a bad ratio.. but ive maintained strength so im happy
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01-23-2013, 09:08 PM #17
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01-23-2013, 09:17 PM #18
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05-15-2013, 02:26 AM #19
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05-15-2013, 02:30 AM #20
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05-20-2013, 09:36 PM #21
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07-07-2013, 12:02 AM #22
I'm also in a similar situation as organized chaos
I'm roughtly 19-20% body fat, doing 2x25mn cardio every day whether i have to go gym or not, but i currently facing plateau.
My exercise's routine is the Chris Gethin 12 weeks transformation that i start over and over for several years now.
I use supplement such whey protein, bcaa, glutamine, creatine and follow strict diet program. I did not use fat burner, maybe i should....
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07-07-2013, 12:08 AM #23
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07-07-2013, 12:19 AM #24
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07-07-2013, 01:42 AM #25
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07-07-2013, 06:04 PM #26
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Part of it is genetic. Some people have a harder time losing BF versus others. They say on average 3,500 calories equals 1 lb of fat +/- a few. SO when losing BF hit the cardio like HIIT/crossfit and watch your DIET it's half the battle. I've lost 5% in a month with average cardio/HIIT, but a lot has been my diet. Natural carbs, lots of good ole' protein and not a lot of sugar.
Future Army LT
"Success isn't how far you got, but the distance you traveled from where you started." -Steve Prefontaine
The only way in life you get the gains you want is to endure the pain to achieve them.
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07-07-2013, 06:06 PM #27
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10-08-2013, 11:22 AM #28
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06-12-2014, 11:09 AM #29
So at 6'1 and 154 with 17% you're already average. At 22 you're also in the prime muscle building years still. For guys 7-9% is pretty hardcore and will take time. between 10 and 14% is very fit and will show abs on most. I would say take some time to focus on muscle gain and hit the cardio hard through sports (boxing/martial arts/rugby/etc...anything that is cardio and builds muscle). Keep your meals nice and lean while you do that and you will see good results within 6 mo. to a year.
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06-13-2014, 10:14 AM #30
A complex answer to be sure.. Here are the basics that I have found, Diet, Diet, Diet... Nothing changes until that is impeccable. I hear 10 people a day say i'm eating a carrot blah, blah, blah and still can't lose body fat. The big picture is protein helps build muscle, muscle is the FAT burning oven of your body, supplements help to aid in the process of fat loss, growth and strength. Once you have a system that is regimented, strict, clear, and concise the journey begins. I went from 25% body fat Jan 10th 2014 to 11.9% (so far, headed to 7%)June 13th 2014. Started 205lbs at 183lbs right now with lots of muscle. I work out 6 days per week and follow Jim Stoppani's diet perfectly no cheating. My supplement intake is as he describes with everything being taken as suggested. My genetics are not very healthy ones. I have an over weight family and the results are taking twice as long as others i know who have done the same things. The way you get results is to never give up and work harder than you do to breathe oxygen, it will come time line varies for all people. It will take me almost a full year of down right perfection in the gym, the kitchen, and the real world to obtain 7% for me. Totally worth it, I don't know yet, but the journey is fun because it's difficult and rewarding. Also, the first three months I worked out 16-18 hours per week, now I work out 10-12 per week. Hopefully, that helps some of you.
Paul 183lbs
11.9% BF june 13th 2014
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