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post #1 of 27 (permalink) Old Sep 19th, 2004, 12:44 PM Thread Starter
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Question Body Fat questions

Alright, so hear this out.

I go to the gym once every two days and keep myself pretty active. I run for about 30 minutes and do light weights (toning) and other exercises. I was doing weights a couple of months ago but stopped because I didn't want to get "big". I'm a guy, and I was noticing I was getting bigger.

So my aim/s are to LOWER body fat. The problem is right now, I don't know what my body fat % is.

But I do know that my weight has gone up from 62kg to about 66kg!!!

Now, that's bad, but I don't feel I've gained weight. That is, when I'm at the gym, when I'm running in particular, I feel fitter than ever. I'm really comfortable and feel strong.

So they say muscle weighs more than fat. So I hope that the Kilos I've gained are muscle rather than fat.

BUT the problem is I know I have a lot more fat than I need/should have because all I have to do is look at my abs. Hehe.

So the questions are:

- Has anyone measured their body fat with a professional like with those tweezers? How as it? Is it accurate?
- How do you LOWER body fat? What are the best strategies?

Oh, also I should say that although, I exercise often, my eating habits are bad. Like I live with my family and eat what they cook and also we have a lot of chocolates and other junk lying about, so I always get tempted.

My resolution for summer is to eat only salads and fruits and other fresh food.

- How do you control what you eat? How do make yourself eat only the good foods?




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post #2 of 27 (permalink) Old Sep 19th, 2004, 01:07 PM
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Don't eat any processed sugar - such as candies, cakes, etc.

Carbs are ok, as long as it's not enriched white flour. Make sure it says things like "whole wheat flower" or someting.

Eat lots of good protein, such as nuts (with good fats) and things like egg beaters (the fake eggs).

and RUN RUN RUN -- studies have shown that running for an hour a day which makes your heart rate go faster than any other exercise is the quickest way to lower your BMI (body mass index).


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post #3 of 27 (permalink) Old Sep 19th, 2004, 02:10 PM
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[QUOTE=Sam L]
So the questions are:

- Has anyone measured their body fat with a professional like with those tweezers? How as it? Is it accurate?
- How do you LOWER body fat? What are the best strategies?

QUOTE]

The "tweezers" are called skin fold calipers, they are very accurate to measuring body fat but only if you know how to use them. I have had to use them for a degree at uni & believe me they take some getting use to. It is not somethin you can do yourself & you have to know the points at where to take skin fold measurements. Your doctor should be able to take some skin flod measurements or at least know of someone who can.

To lower body fat is usually done by reducing your energy (calorie) intake by about 500-1000Kcal/day. Try eating foods with less fat with the emaphasis on Fruit & veg. You also need to increase your activity levels, you need to be doing more aerobic activities such as running, cycling etc.

It is recommended that a male athlete's body fat should not be lower then 5%.

Hope this has helped

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post #4 of 27 (permalink) Old Sep 19th, 2004, 02:46 PM
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Im eat everthing and still Im not getting fat, i eat about 2 kilo to 1kilo icream and all the other goooood stuff, I telling the truht.. Well im 5´7 and wight about 64 kilo... It because i play 4 hours tennis , and do workout... I think that way

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post #5 of 27 (permalink) Old Sep 19th, 2004, 06:33 PM
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Always eat breakfast, in fact don't skip meals at all, just make them smaller. Carbs are fine as long as they are unrefined. You want low density foods that are high in fiber and nutrients. Eat fruit instead of fruit juices, drink more water which will flush out all of the waste your body has burned off, drink 1-2% milk and incorporate olive oil into your cooking, contrary to popular belief the body needs fat..but the good kind! Also look for whole wheat variations...if you like pasta, use whole wheat pasta...if you like rice, use brown rice....

Men have the advantage of all that testosterone...you'll lose those extra pounds in no time!
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post #6 of 27 (permalink) Old Sep 19th, 2004, 10:23 PM
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Sam.L .... if you are a guy why would you avioid getting 'big'?
you only weigh 66 kilos! you are a feather! hit the gym again and don't be afraid to actually put some muscle on.
Sounds like you want to be toned but skinny! .... doesn't that just defy the whole point of going to a gym?
don't be scared to eat fats and carbs to help feed your muscle.
you sound a bit disturbed that you have put on weight.... you should be happy! its natural growth.... unless you are a very short man (or a boy), i would expect you to weigh more then 66 kilos.
... if you ate nothing but salad and fresh fruits in your diet.... would your freinds laugh at you? rememember you are not overweight.... you could probably do with some more bulk by the sounds of it.
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post #7 of 27 (permalink) Old Sep 19th, 2004, 11:31 PM
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well v.melb maybe, thats just his preference i guess...to be 'thin AND toned'

thin and toned arent mutually exclusive so if thats what he wants, each to their own!

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post #8 of 27 (permalink) Old Sep 20th, 2004, 01:31 AM
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Sam - The thing is when you do cardio, you need to do it for longer than 30 minutes.. Unless you do cardio for 40 mnutes at least, you'll only be burning up the carbs and sugars you've eaten recently as the fuel for your workout - anything above 40 minutes is when your body starts using its fat reserves as fuel..

Im very fit, very lucky in terms of I can eat almost anything and get away with it - but I used to have a little bit of fat i would obsess over and when i started doing cardio for 45 minutes mimimum, i lost that extra little bit within a week...
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post #9 of 27 (permalink) Old Sep 20th, 2004, 01:57 PM
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Hey, that's where they pinch your fat rolls .

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post #10 of 27 (permalink) Old Sep 21st, 2004, 12:19 PM Thread Starter
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Quote:
Originally Posted by VSFan1 aka Joshua L.
Don't eat any processed sugar - such as candies, cakes, etc.

Carbs are ok, as long as it's not enriched white flour. Make sure it says things like "whole wheat flower" or someting.

Eat lots of good protein, such as nuts (with good fats) and things like egg beaters (the fake eggs).

and RUN RUN RUN -- studies have shown that running for an hour a day which makes your heart rate go faster than any other exercise is the quickest way to lower your BMI (body mass index).
Thanks, but just to let you know, I don't want to lose weight (which is what BMI is), I want to lower body fat %, which can't be measured by BMI. But thanks anyway, it's so hard not to eat cake though.




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post #11 of 27 (permalink) Old Sep 21st, 2004, 12:20 PM Thread Starter
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[QUOTE=Nikki]
Quote:
Originally Posted by Sam L
So the questions are:

- Has anyone measured their body fat with a professional like with those tweezers? How as it? Is it accurate?
- How do you LOWER body fat? What are the best strategies?

QUOTE]

The "tweezers" are called skin fold calipers, they are very accurate to measuring body fat but only if you know how to use them. I have had to use them for a degree at uni & believe me they take some getting use to. It is not somethin you can do yourself & you have to know the points at where to take skin fold measurements. Your doctor should be able to take some skin flod measurements or at least know of someone who can.

To lower body fat is usually done by reducing your energy (calorie) intake by about 500-1000Kcal/day. Try eating foods with less fat with the emaphasis on Fruit & veg. You also need to increase your activity levels, you need to be doing more aerobic activities such as running, cycling etc.

It is recommended that a male athlete's body fat should not be lower then 5%.

Hope this has helped
Yes, I'm trying to find who can give me a body fat measurement. A friend of mine who's a nurse said she can, but I don't know.




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post #12 of 27 (permalink) Old Sep 21st, 2004, 12:21 PM Thread Starter
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Quote:
Originally Posted by Doan
Im eat everthing and still Im not getting fat, i eat about 2 kilo to 1kilo icream and all the other goooood stuff, I telling the truht.. Well im 5´7 and wight about 64 kilo... It because i play 4 hours tennis , and do workout... I think that way
Well I'm 5'7 and 64 kg too. I used to weigh around 58kg. I don't want to be that light, I just want to lose the fat.




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post #13 of 27 (permalink) Old Sep 21st, 2004, 12:23 PM Thread Starter
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Quote:
Originally Posted by V.Melb
Sam.L .... if you are a guy why would you avioid getting 'big'?
you only weigh 66 kilos! you are a feather! hit the gym again and don't be afraid to actually put some muscle on.
Sounds like you want to be toned but skinny! .... doesn't that just defy the whole point of going to a gym?
don't be scared to eat fats and carbs to help feed your muscle.
you sound a bit disturbed that you have put on weight.... you should be happy! its natural growth.... unless you are a very short man (or a boy), i would expect you to weigh more then 66 kilos.
... if you ate nothing but salad and fresh fruits in your diet.... would your freinds laugh at you? rememember you are not overweight.... you could probably do with some more bulk by the sounds of it.
Muscle weighs me down. Plus I'm 5'7 which is relatively short for a guy. IMO, short guys shouldn't try and be too muscular. Like Stevo said, it's a choice.




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post #14 of 27 (permalink) Old Sep 21st, 2004, 12:24 PM Thread Starter
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Quote:
Originally Posted by Mrs. Peel
Always eat breakfast, in fact don't skip meals at all, just make them smaller. Carbs are fine as long as they are unrefined. You want low density foods that are high in fiber and nutrients. Eat fruit instead of fruit juices, drink more water which will flush out all of the waste your body has burned off, drink 1-2% milk and incorporate olive oil into your cooking, contrary to popular belief the body needs fat..but the good kind! Also look for whole wheat variations...if you like pasta, use whole wheat pasta...if you like rice, use brown rice....

Men have the advantage of all that testosterone...you'll lose those extra pounds in no time!
Thanks, but you know how hard it is to eat fruit? Purely because I'm so lazy to prepare it etc.. Juices are always easier.




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post #15 of 27 (permalink) Old Sep 21st, 2004, 12:27 PM Thread Starter
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Quote:
Originally Posted by Czechfan
Sam - The thing is when you do cardio, you need to do it for longer than 30 minutes.. Unless you do cardio for 40 mnutes at least, you'll only be burning up the carbs and sugars you've eaten recently as the fuel for your workout - anything above 40 minutes is when your body starts using its fat reserves as fuel..

Im very fit, very lucky in terms of I can eat almost anything and get away with it - but I used to have a little bit of fat i would obsess over and when i started doing cardio for 45 minutes mimimum, i lost that extra little bit within a week...
Well I do lunges, squats, stomach crunches after the running. Which I guess isn't cardio, but I don't want to be doing cardio ALL the time either. I'll think about something. But maybe I should just run longer. Thanks anyway. Or I might do 30 minutes running and back it with 15 minutes on cycling or other cardio exercise.

BTW, I've seen your picture, you DO look very fit.




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