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How hard is it going to be to lose 7% body fat?

R

Riprorin

Banned
I'd like to get from about 22% to about 15%. How much physical exertion will I need and how long do you think it will take?

According to a chart I got at the fitness center, that's pretty close to average my age. The guy that did the measurements though said that 22% was better than 80 - 90% of the men he tested.

Guess there are a lot of out of shape people out there.
 
7% is quite a bit of work.. probably easier if you're at 22% as oppose to say, 16% trying to get to 9% 🙂

~11%~ = abs showing.. fwiw
 
Originally posted by: Riprorin
I'd like to get from about 22% to about 15%. How much physical exertion will I need and how long do you think it will take?

According to a chart I got at the fitness center, that's pretty close to average my age. The guy that did the measurements though said that 22% was better than 80 - 90% of the men he tested.

Guess there are a lot of out of shape people out there.
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Yep, I guess you are correct in that assumption.

The Centers for Disease Control and Prevention says that, under the new standards, 61 percent of Americans were overweight or obese in 1999. The percentage of obese Americans nearly doubled from about 15 percent in 1980 to 27 percent in 1999.
 
dont think you should go by body fat... thats something that changes along the way but that should be your goal... work on how you want to look like.
 
Originally posted by: Riprorin
Originally posted by: Kenazo
i'm 6'3" 240.. i wonder what my body fat is supposed to be.
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What's your age?
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I'd be 23. I have a pretty large fram though. Still a bit on the overweight size though. 🙂
This is the only pic I can find of me right now.. i guess i'm not too overweight anyway.
 
Originally posted by: Crappopotamus
dont think you should go by body fat... thats something that changes along the way but that should be your goal... work on how you want to look like.
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How you want to look is very intertwined with body fat %.
 
Best method:

1. Tell wife/gf/special someone to go to pound and purchase 2-3 Doberpinschers (or similiar)

2. Purchase 20oz cut steak from supermarket, use duct tape and tape it around your fat a$$.

3. Release the dogs!

4. Run like the wind!
 
Originally posted by: Riprorin
I'd like to get from about 22% to about 15%. How much physical exertion will I need and how long do you think it will take?

According to a chart I got at the fitness center, that's pretty close to average my age. The guy that did the measurements though said that 22% was better than 80 - 90% of the men he tested.

Guess there are a lot of out of shape people out there.
Click to expand...

22% to 15% is A LOT easier than going from 15% to 8%... you should be able to do it in 3 months with a dedicated diet and exercise.

~11%~ = abs showing.. fwiw
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Almost... but you won't be seeing any 4 or 6 packs until the 9-10% range. My bf is about 11% right now, and i know i'm going to need to lose 2% until i can see a 6 pack.

dont think you should go by body fat... thats something that changes along the way but that should be your goal... work on how you want to look like.
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Absolutely not... you SHOULD go by bf rather than weight. If you're losing bf, then you know you're doing something right.... but if you're gaining weight but practicing the right diet and exercise, you're going to be disappointed even though you've lost fat but gained muscles.
 
It isn't THAT difficult. If you are already overweight, with proper diet and exercise then losing weight isn't that hard.

#1- Good Diet. Eat 5-7 small meals a day. I could go into what you should eat, but I am lazy.

#2- Good Exercise Routine. If it was me I would do resistance training with a little bit of cardio to help boost the metabolism

#3- Consistency.

Have fun!
 
Originally posted by: Moralpanic
Almost... but you won't be seeing any 4 or 6 packs until the 9-10% range. My bf is about 11% right now, and i know i'm going to need to lose 2% until i can see a 6 pack.
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Wow, your boyfriend is ripped! 😉
 
Originally posted by: halik
how can you measure body fat?
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There's a freeware program out there called WinFAT that will calculate it based on measurements of your neck and waist. The Army uses it during their recruitment process.

To the original poster: We're approximately in the same boat, and I'll be going through basic training starting next week (I ship out on the 13th, and start basic on the 20th). We should compare notes to see whether your method ends up working better than the US Army method. 😀
 
I use calipers... most accurate way is water displacement, but how many people have access to something like that.
 
Almost... but you won't be seeing any 4 or 6 packs until the 9-10% range. My bf is about 11% right now, and i know i'm going to need to lose 2% until i can see a 6 pack.
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Not really. It's a genetic thing. Some people, no matter how low their overall body fat is, will never show body fat. I was running 8+ miles a day in a very strenuous cross country running program with ~6% body fat and I never had a six pack. I'm just one of the group that will never, no matter how fit we are, be able to show it.
 
Originally posted by: vi_edit
Almost... but you won't be seeing any 4 or 6 packs until the 9-10% range. My bf is about 11% right now, and i know i'm going to need to lose 2% until i can see a 6 pack.
Click to expand...

Not really. It's a genetic thing. Some people, no matter how low their overall body fat is, will never show body fat. I was running 8+ miles a day in a very strenuous cross country running program with ~6% body fat and I never had a six pack. I'm just one of the group that will never, no matter how fit we are, be able to show it.
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Well, if you don't work your abs you're not going to see a 6 pack either.

And no, i don't think it's genetic... i grew up being a stick, with bf in the 8-9%, and i didn't have even a 4 pack, but that's because i didn't work my abs. Even now, at 11% bf, i can see more definition than when i was a kid, because i work them now.
 
And no, i don't think it's genetic... i grew up being a stick, with bf in the 8-9%, and i didn't have even a 4 pack, but that's because i didn't work my abs. Even now, at 11% bf, i can see more definition than when i was a kid, because i work them now.
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It's genetic. MANY websites agree with this. Some people just don't have the genes to develop a six pack no matter how hard they try.
 
If you want to lose a lot of FAT (not body weight) fairly quickly, there's 2 things you can do.

1. Don't eat food or drink liquids (except water) about 2 hours before you sleep. It's a lot harder than it sounds.

2. When you wake up in the morning, do aerobic exercise for about an hour to and hour and 15 minutes. Running 5 miles is a good morning workout.

What happens when you do aerobic exercise is that you spend the first 15-20 minutes burning sugar, and only then do you start burning fat. So, if you're on an exercise bike for 30 minutes, and for the first 20 minutes you only burn sugar, than you're only burning fat for 10 minutes. It feels like a decent workout, but it's not.

If you exercise in the morning (before eating or drinking any calories) your body will already have burned most of the sugar in your body during the 8 hours you were asleep. So you'll get straight to fat burning. This will increase your fat burning effectiveness between 25-33% if you're doing aerobic exercise for an hour.

Anyway, that's how I burned off quite a bit of fat fairly quickly.
 
Originally posted by: Moralpanic
Originally posted by: vi_edit
Almost... but you won't be seeing any 4 or 6 packs until the 9-10% range. My bf is about 11% right now, and i know i'm going to need to lose 2% until i can see a 6 pack.
Click to expand...

Not really. It's a genetic thing. Some people, no matter how low their overall body fat is, will never show body fat. I was running 8+ miles a day in a very strenuous cross country running program with ~6% body fat and I never had a six pack. I'm just one of the group that will never, no matter how fit we are, be able to show it.
Click to expand...

Well, if you don't work your abs you're not going to see a 6 pack either.

And no, i don't think it's genetic... i grew up being a stick, with bf in the 8-9%, and i didn't have even a 4 pack, but that's because i didn't work my abs. Even now, at 11% bf, i can see more definition than when i was a kid, because i work them now.
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B.S. I know plenty of skinny guys who have six-packs who do nothing but sit on their rear all day. "Six-packs" come from low-body fat. Having a BIGGER six-pack comes from working them and causing the muscles to grow. But sorry, you are not going to lose fat and get a big-defined six-pack at the same time.

 
Originally posted by: Moralpanic
I use calipers... most accurate way is water displacement, but how many people have access to something like that.
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the most accurate way is actually an autopsy
 
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