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View Full Version : Really need to lower my body fat %, any tips?


Sam L
Dec 21st, 2006, 01:26 PM
I think I had a thread on this a few months ago. Anyway, it's worse now.

I'm trying to watch what I eat.

I know I should run but I'm too lazy. Any other exercises? I go to the gym regularly but mostly to do weights which doesn't reduce my body fat. And then I'm too lazy or too tired to go on the treadmill.

Help! :help:

mandy7
Dec 21st, 2006, 01:32 PM
treadmills suck
crosstrainers and hometrainers are way better
ooh, and rowing, i love to row row row my boat

but you should really take spinning classes
they're awesome
wear you out for a bit, but when you've done it a couple of times
you'll get addicted

Viktymise
Dec 21st, 2006, 01:34 PM
Exercise Bikes are the best if you do it a few times a week for around 30 mins and within a few months the weight will fall off

LoveFifteen
Dec 21st, 2006, 01:35 PM
I despise "running" too. It's boring as hell.

Find a sport that's fun. I play ... TENNIS! :haha:

Seriously, playing tennis regularly a few times a week will make you lose fat fast. If it's cold, go play squash, indoor tennis, or racketball.

A fun sport is the best way to get fit. Running is boring and takes discipline. Competitive sports are fun, social, etc.

hdfb
Dec 21st, 2006, 01:37 PM
but exercise bikes only work with your legs. how do you get the fat off the belly?

and i assume exercise bikes get the fat off the thighs and calves?

and what in the world are spinning classes?

Sam L
Dec 21st, 2006, 01:37 PM
treadmills suck
crosstrainers and hometrainers are way better
ooh, and rowing, i love to row row row my boat

but you should really take spinning classes
they're awesome
wear you out for a bit, but when you've done it a couple of times
you'll get addicted
What do you do there?

Viktymise
Dec 21st, 2006, 01:38 PM
but exercise bikes only work with your legs. how do you get the fat off the belly?

and i assume exercise bikes get the fat off the thighs and calves?

and what in the world are spinning classes?

Works for me, you perspirate alot during it also, if do some sit ups afterwards too helps

smiler
Dec 21st, 2006, 01:43 PM
If like me you're to lazy to run, walk! Walk everyday if you can- at least 3 or 4 miles. I lost over 40 pounds this year just by walking & eating healthily.

CooCooCachoo
Dec 21st, 2006, 01:52 PM
Become a Muslim and stop eating pork!

;)

kabuki
Dec 21st, 2006, 01:53 PM
but exercise bikes only work with your legs. how do you get the fat off the belly?

and i assume exercise bikes get the fat off the thighs and calves?

?

:unsure: Um, it doesn't work that way.

You cant spot target weight loss. If you move more than you eat, it comes off your entire body, with your problem area the last to go.

kabuki
Dec 21st, 2006, 01:58 PM
To answer the question, IMO, remove potatoes, all bread except whole wheat, alcohol, soda, and sweets of any kind. Add vegetables, fish, chicken, and fruits (only in the morning).

If you don't like cardio, do it before you lift, just 30 minutes, OR increase the pace of your lifting and lower the weghts slightly to do more of a circuit training type of workout.

By increasing the pace, I mean shorten dramatically the resting between sets, not lift the weights faster. (I never know with you lot. )

Also, most gyms now do some form of a bootcamp military style workout. Those are generally a blend of strength and cardio.

Infiniti2001
Dec 21st, 2006, 01:59 PM
Become a Muslim and stop eating pork!

;)

He is Jewish, they don't eat pork either. Meanwhile SamL, make sure you find an exercise to reduce the fat off your brain too :lol:

hdfb
Dec 21st, 2006, 02:00 PM
oh i see. :o shows just how much i know about losing body fat. *sulks*

whats so bad about treadmills? and what if it's really hard for you to sweat, even if you exercise a lot? because even after playing tennis for hours i don't sweat as much as my friends.

CooCooCachoo
Dec 21st, 2006, 02:02 PM
He is Jewish, they don't eat pork either. Meanwhile SamL, make sure you find an exercise to reduce the fat off your brain too :lol:

Oh, yes, I forgot he was Jewish :o

Damn, have to find other reasons to have him convert to the Islam then.

kabuki
Dec 21st, 2006, 02:08 PM
oh i see. :o shows just how much i know about losing body fat. *sulks*

whats so bad about treadmills? and what if it's really hard for you to sweat, even if you exercise a lot? because even after playing tennis for hours i don't sweat as much as my friends.

:hug:

Treadmills are only bad in that they are high impact, meaning they can be tough on the feet, ankles, knees, hips, and back. But one of the best workouts with a lower impact is to walk on the tread mill at the highest elevation. It's tough.

As for sweating, different people's physiologies are different. Just because you don't sweat doesn't mean you aren't burning fat or calories. It just means that your body is either efficient at controlling it's temp or not efficient at all, and you are at risk of sunstroke, or you are very dehydrated. Plus, some bodies are comfortable at a higher temp to begin with.

hdfb
Dec 21st, 2006, 02:11 PM
by removing potatoes and white bread, are you trying to remove carbs? because i am asian and i eat rice pretty much every meal..... that's bad isn't it, if you're trying to remove body fat, i mean.

mandy7
Dec 21st, 2006, 02:19 PM
What do you do there?

spinning?
riding a bike to music
either sitting, standing, climbing
with 20 other sweaty ppl
and an instructor

kabuki
Dec 21st, 2006, 02:35 PM
by removing potatoes and white bread, are you trying to remove carbs? because i am asian and i eat rice pretty much every meal..... that's bad isn't it, if you're trying to remove body fat, i mean.

Carbs aren't created equal. Brown rice is better for you by a little bit.

hdfb
Dec 21st, 2006, 02:41 PM
what do you mean when you say carbs aren't created equal?

kabuki
Dec 21st, 2006, 02:41 PM
I eat a fair amount of rice though, both white and brown, just not a lot at one time, and not late in the day.

kabuki
Dec 21st, 2006, 02:49 PM
what do you mean when you say carbs aren't created equal?

in the case of brown vs white, the brown has the husk intact which holds more nutreints and fiber, it helps you feel more filled. That's part of the reason so many people bitch about Asian food, especially Chinese not keeping you filled. It's the white rice. It is almost pure carbs, and doesn't keep you sated very long.


Another thing to consider is Simple carbs vs Complex carbs.

Simple are smaller chains of sugars that are broken down very easily such as sugars. They raise the blood sugar quickly for energy, but then you bottom out fast and get hungry again.

Complex carbs, like whole grains, are broken down slowly and keep your energy more constant, and keep hunger at bay longer.

kabuki
Dec 21st, 2006, 02:52 PM
Only thing is, even among complex carbs there are differences. Stay away from potatoes and white breads and go for whole grain.

hdfb
Dec 21st, 2006, 02:52 PM
ah i knew that! had a biology class this year. :p

how does it all affect body fat storage and will it slow down body fat loss if white and/or brown rice are eaten?

MikeJones
Dec 21st, 2006, 02:58 PM
Eating right is only half the battle. Its been proven the only way to trully stay in shape is exercise. Exercise is something that comes easy to me, I play basketball and ride mountain bike often. IMO, there is really no reason to have high body fat. Its all up to you. If you cant do it, dont complain about it. Its so easy to fix

kabuki
Dec 21st, 2006, 03:00 PM
ah i knew that! had a biology class this year. :p

how does it all affect body fat storage and will it slow down body fat loss if white and/or brown rice are eaten?

The body is going to go for the easier fuel first. Carbs of any kind are much easier to access than body fat. That's why I like to do cardio before I eat in the AM. It always feels more productive. :lol:

kabuki
Dec 21st, 2006, 03:03 PM
But I mean, you have to eat. It's just the proportions, the portions, and the timing. More protein, (but not overboard), less carbs, less fats. Smaller portions more times a day. Not too late in the day. Protein after weight lifting.

kabuki
Dec 21st, 2006, 03:04 PM
Anyhoo, GTG. :D

hdfb
Dec 21st, 2006, 03:11 PM
ah, that makes sense..... i have to admit i like to snack during the early morning..... its 3am and i had a few chocolates and soft drink an hour ago *slaps self*

i gtg as well, off to bed! thanks for helping once again.

No Name Face
Dec 21st, 2006, 03:57 PM
I don't know what it's like to have weight problems, but naturally I like vegetables. So I eat a lot of them. I eat a lot of crap sometimes but I work out every day and run a lot...so I would really recommend exercise and vegetables. A lot of it is genetics though, so if you can't afford to eat crappy foods, then don't eat them. If you can, don't eat too much because your metabolism will slow down and then you'll be a fatty.

Helen Lawson
Dec 21st, 2006, 05:38 PM
Weight lifting DOES help reduce body fat percentage, a lot. Don't stop weightlifting, I added it one day a week, and I dropped a ton of body fat percentage in a really short period of time. But you have to mix it with good eathing and cardio. If you don't like running, what about real stairmaster stairs or eclyptical? Or go to a cardio class, it will be fun and the time will pass quickly.

new-york
Dec 21st, 2006, 07:46 PM
i'll take those tips too. :help:

hablo
Dec 21st, 2006, 09:10 PM
Do a cardiovascular activity (bike for instance - the kind they have in gym ; just make sure to have a walkman with good music to kill time :lol: ) for 45 min and a combination of light weights (weightlifting) afterwards. Warm-up and stretch before doing the cardiovascular activity.

This helped me with reducing body fat and I lost tons of weight - over a number of years however (8 years :o) :help:

But I never deprived myself of any chocolate or sweets to do it too ;) But I do eat more carbs with high fiber , also beans, more veggies, I still don't eat enough fruits however . . . I eat when I'm hungry not craving though : to do this I keep busy ; when you're busy, you're not bored and you tend to eat more when you're really hungry (as in your stomach is growling and screaming for food). And drink tons of water, I don't know if it helps you lose weight though. :p

Anyhow, this is my advice, take it for what it is worth and good luck. Patience is the key : think long-term. :p

controlfreak
Dec 21st, 2006, 09:18 PM
Do a cardiovascular activity (bike for instance - the kind they have in gym ; just make sure to have a walkman with good music to kill time :lol: ) for 45 min and a combination of light weights (liftweighting) afterwards. Warm-up and stretch before doing the cardiovascular activity.

Liftweighting - isn't that when you cram as many people as possible into an elevator? :p

hablo
Dec 21st, 2006, 09:20 PM
Liftweighting - isn't that when you cram as many people as possible into an elevator? :p

I obviously can't spell. :p:haha:

FLL
Dec 22nd, 2006, 08:12 PM
Someone said it best... think LONG TERM!!! People tend to quit after a while but you have to keep at it!!!!!

Sam L
Jun 21st, 2007, 05:10 PM
I went from 77kg to 70kg since this thread started. My waist is now 33 inches.

My goal is to get to around 63kg and 30 inch waist.

I've been doing a lot of running. But I have exams now and totally stressed and too cold, so I started eating a lot of cheese and chocolate. I hope I won't gain too much. :o

Helen Lawson
Jun 21st, 2007, 05:38 PM
Congrats, hon! What's your new body fat percentage? Mine 2 weeks ago was 14%, borderline athlete!!!

azinna
Jun 21st, 2007, 05:44 PM
Congrats, Sam! But this is the time -- when you have exams, time constraints and weather as impediments -- to keep at it. All throughout pre-med and medical school my mates and I thought of exercise as essential for doing well in exams and finals. Major stress relief, mind-clearing and perspective-regaining time. Just block out shorter periods of time for your running, then build back up when exams are done. And, again, think of your exercise as key for mental health and intellectual performance.

As for the munchies: you should certainly not give up chocolate and cheese completely. But I often find those stress cravings are taken care of when I snack on my favorite fruit (a good juicy apple or pear or mango or grapes). Discover your fruit-craving and mix it in.....

Keep up the good work....

azinna
Jun 21st, 2007, 05:57 PM
Congrats, hon! What's your new body fat percentage? Mine 2 weeks ago was 14%, borderline athlete!!!

Good question, Helen. Not cool to just fixate on weight and waist. 63kg is about 140lbs; depending on how tall you are, Sam, this may not be the best goal.

Helen, how are you getting your BFP measured? Wondering what mine is....may need to hit up the doc.....but if there's an easier way.....

Helen Lawson
Jun 21st, 2007, 07:31 PM
Good question, Helen. Not cool to just fixate on weight and waist. 63kg is about 140lbs; depending on how tall you are, Sam, this may not be the best goal.

Helen, how are you getting your BFP measured? Wondering what mine is....may need to hit up the doc.....but if there's an easier way.....

The easy way is there's some hand-held thing you hold after programming in your weight, age, sex, etc., and it tells you in like 30 seconds. The old way, they measure a bunch of areas of your body, inches of fat around different areas. Most gyms, at least in the US, have the hand-held thing.

Thanx4nothin
Jun 21st, 2007, 07:55 PM
LOL if you hate running don't talk to me lol, I'm training for the marathon, just ran 2 hrs there now....pain. Seriously play tennis and do sit ups, it works.

No Name Face
Jun 21st, 2007, 08:01 PM
I went from 77kg to 70kg since this thread started. My waist is now 33 inches.

My goal is to get to around 63kg and 30 inch waist.

I've been doing a lot of running. But I have exams now and totally stressed and too cold, so I started eating a lot of cheese and chocolate. I hope I won't gain too much. :o

what!?

do you want to be a twink or something? where you are is just fine, unless you're like 5'2.

hablo
Jun 21st, 2007, 08:04 PM
How tall are you Sam L?
You want a 30 inch waist? :unsure:

tennislover
Jun 21st, 2007, 08:06 PM
mega-salads (with not too much oil inside) for lunch and dinner

drake3781
Jun 21st, 2007, 10:56 PM
In addition to all the good advice above, some easy things to omit from your diet which will have a big impact:

butter
margarine
cheese
salad dressing
mayonnaise

Just eat the things that you usually use those on plain; they will taste just as good or better.

Also if you drink milk, switch to skim, and don't eat any ice cream.

This will reduce your daily fat grams by about 75%.

No Name Face
Jun 21st, 2007, 11:07 PM
or you can just not like cheese like me. :worship: ;)

fufuqifuqishahah
Jun 21st, 2007, 11:21 PM
Anyhoo, GTG. :D

well aren't you a sexy hunky momma