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Sam L
Sep 19th, 2004, 12:44 PM
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!!! :eek:

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?

VSFan1 aka Joshua L.
Sep 19th, 2004, 01:07 PM
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).

Nikki
Sep 19th, 2004, 02:10 PM
[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:)

heartBREAKeRS
Sep 19th, 2004, 02:46 PM
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

Mrs. Peel
Sep 19th, 2004, 06:33 PM
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! :wavey:

V.Melb
Sep 19th, 2004, 10:23 PM
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. :)

SM
Sep 19th, 2004, 11:31 PM
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!

Philbo
Sep 20th, 2004, 01:31 AM
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...

esquímaux
Sep 20th, 2004, 01:57 PM
Hey, that's where they pinch your fat rolls :D.

Sam L
Sep 21st, 2004, 12:19 PM
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. :(

Sam L
Sep 21st, 2004, 12:20 PM
[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:)
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.

Sam L
Sep 21st, 2004, 12:21 PM
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.

Sam L
Sep 21st, 2004, 12:23 PM
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.

Sam L
Sep 21st, 2004, 12:24 PM
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! :wavey:
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.

Sam L
Sep 21st, 2004, 12:27 PM
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. :D

Sam L
Sep 21st, 2004, 12:27 PM
Hey, that's where they pinch your fat rolls :D.
Yes, they're so "eww". ;)

Gowza
Sep 21st, 2004, 12:59 PM
ive had my body fat checked properly, i use to have about 8% fat (i was 5'9 bout 58kg) then i went up to about 65kg and my body fat also went up to about 10.5%, and ive gone back down a couple of kgs now to about 63kg but i dont know my body fat % atm. im only 5'9 which is still quite short for a guy and i hate my weight, im way too light, i use to go to the gym 4 times a week doing heavy weights and only a little cardio (somtimes none) and still never got any bigger muscle wise and tone wise i didnt change.

cardio is the type of excercise where you will lose that body fat. small guys like us we dont have to be skinny unless thats what you want, you can still be small and muscular and it looks fine. i guess it depends on your body type tho, me im short and skinny, i have a small frame so even if i try to get big and muscular i may get muscular and have a good physique but i wont be 'big'. so if you are like me and skinny then dont worry about the size and muscles cause its fine. i guess if you are short but you have a big frame (broad shoulders etc) then if you lift weights you prob will get big and maybe a bit to big. so have a look at your body frame and then decide what you want, just because you're small doesnt mean you'll look bad with muscles or with a better physique.

Helen Lawson
Sep 21st, 2004, 06:40 PM
The way I've found to keep off the pounds is to smoke cigarettes and drink coffee all day. It's not fattening and kills your appetite. Don't take the reds ones like Neely though, they're dangerous and addictive. Stick to the coffee and cigarettes! I'm 86, so I know what I'm talking about.

G-Ha
Sep 21st, 2004, 06:50 PM
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.
This is the last thing you should be drinking (aside from cola) if you want to lose weight/fat. Fruit juice is nothing but sugar and it lacks the beneficial fiber contained in the whole fruit (incidentally, fiber aids in metabolism and the break down of fat).

As someone mentioned above, cut out "bad" carbs such as: sugar (which includes sugar found in fruit juice), flour and white rice. "Good" carbs are those found in whole grains (whole wheat bread, brown rice), and most fruits and vegetables. I would avoid some fruits and vegetables though, such as bananas as they are nothing but sugar and potassium, with almost zero fiber. Peas are also pretty high in sugar.

I wouldn't be worried about weight gain through weight-training. Not only does muscle weigh more than fat, but maintaining muscle requires lots of calories, so the more muscle you have, the more calories your body will require (fat-burning potential).

SM
Sep 21st, 2004, 11:08 PM
i wish i could get back in to the gym, but i have to wait until i finish my exams mid November :(...i havent been for a few months focussing on uni but ive actually lost muslce and gone thinner in alot of areas despite the fac i live off junk now...weird..

and yes HELEN:wavey: i love my coffee and ciggarettes...actually prefer hot chocolate and ciggies but not to suppress my appetite or anytyhing , cos i doubt that actually works?

SM
Sep 21st, 2004, 11:11 PM
im one of those ppl who would leave the gym and immediately light up a fag. ..u could tell why i was going to the gym

V.Melb
Sep 21st, 2004, 11:20 PM
fair enough Sam. I wil agree with you there. If you are short and you build up too much you will look real stocky and unnattractive so i can see why you would want to stay thinner.
i diagree with the comment about fruit juices though. I think you should allow your body SOME form of energy throughout the day... fructose (the sugar derived from natural fruit juices) is IMO a much better alternative to refined white sugar... as long as you control this intake you should be able to consume SOME fruit juices, this way you will also be complimenting your diet with the nutrients they provide. fresh fruit is of course still better.

Oh yeah.... NO CARBS after 7:30pm is a good idea. i go to bed at about 11:00 most weeknights.... for the last 3 hours before i go to bed i will only drink water thats it.

G-Ha
Sep 22nd, 2004, 12:27 AM
i diagree with the comment about fruit juices though. I think you should allow your body SOME form of energy throughout the day... fructose (the sugar derived from natural fruit juices) is IMO a much better alternative to refined white sugar... as long as you control this intake you should be able to consume SOME fruit juices, this way you will also be complimenting your diet with the nutrients they provide. fresh fruit is of course still better.
Although fructose takes slightly longer to digest than sucrose (white sugar), both are simple sugars, meaning the body easily breaks them down for absorption. Neither will provide lasting energy unless one constantly sips them throughout the day. Complex carbohydrates are preferred as they take much longer to break down, thus providing lasting energy.

And although fructose does not raise insulin levels like sucrose does, there have been many studies of late suggesting that consuming large amounts of fructose, particularly high fructose corn syrup, is very dangerous to the body. Drinking fruit juice is nothing but concentrated fructose, which in moderation would probably be fine. But add that to the other things we eat containing fructose, which is in just about everything from ketchup to bread to breakfast cereal, and that's a lot of fructose!

Kart
Sep 22nd, 2004, 11:15 PM
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 the problem is ? :confused:

I would worry less about body fat and focus more on fitness which is what will stand you in better stead in the long run.

Unless, of course, aesthetics is your primary concern.

tazban1
Sep 24th, 2004, 10:23 AM
drink 1-2% milk and incorporate olive oil into your cooking, contrary to popular belief the body needs fat..but the good kind!
Does anyone have any idea how much of an effect milk has to burning fat? I've been seeing the articles about the dairy studies but they never indicate how much they help. I thought about adding it to my diet, but I'm thinking that their benefits aren't worth all the extra calories they add. I'm already small (just trying to get rid of a couple inches here and there) so I have to limit my calories pretty severly to get any results.

alexusjonesfan
Sep 24th, 2004, 03:29 PM
Does your gym have a body composition test machine? They put two electrodes on your hands and feet and it takes about 2 minutes for it to analyse the amounts of your body fat, lean muscle and water.

As for cardio, I've been told that running/swimming is the most efficient at burning calories in time, followed by cross-training and biking is the least efficient.