Body fat is too damn high - tips to get it down?

[babablacksheep]

@dawn16 Lol you probably got some good muscle. Crazy to see how two bodies can be so different

 

[dreamylala]

@babablacksheep I'm guessing you're female? 29% body fat for a woman isn't fat and if you were happy with yourself before you were weighed then you're a victim of diet culture. If you're not weight lifting atm then fair enough it's good to start, focus on compound lifts 2 to 3 times a week and go from there. Unless you were weighed professionally with a body pod take you're reading with a pinch of salt

 

[babablacksheep]

@dreamylala Unfortunately a grown ass man

 

[dreamylala]

@babablacksheep My apologies! Strength training is your best bet don't be afraid to lift heavy if you have the cash hiring a trainer is worth it just don't go with anyone who recommends cutting out entire food groups. The benefit of a trainer is they will help you make sure your form is good.

 

[babablacksheep]

@dreamylala Yes I think I’ll be doing that. I want to get to a healthy spot first. Calorie wise I’ll just maintain or maybe eat up. A bit to try to bulk. I tried bulking before but realized I was meant to maintain protein intake daily not just on work out days so missed out on some serious gains.

 

[dreamylala]

@babablacksheep I'd eat at maintenance and make sure you get 1-1.5 g of protein per kg weight and see where you are in three months. Your weight is healthy so you're in a good position and like I said take those measurements with a pinch of salt.

 

[brightstone]

@babablacksheep I mean no disrespect (and also apologize if this has already been addressed), but is your beer belly actually from beer? And, if so, could you take an extended period of time off from drinking to see how that affects you?

 

[babablacksheep]

@brightstone No drinking in my house! legit point out though

 

[sgs]

@babablacksheep At that low a weight, I'd just eat at maintenance calories and strength train. Start off going easy with it. Light weights that you can do ~15 reps until your form starts to fail. Whatever split you like. Or just do bodyweight calisthenics. You can change your body in drastic ways just by doing three sets each of pull-ups, push-ups, and something like Bulgarian split squats every three days or so, especially as a noob. It doesn't need to be too complicated. Just make sure you go until you're near failure, stopping when you can't maintain proper form.

 

[kennyv]

@babablacksheep Read about "whole food plant-based" diets and the weight loss benefits of removing added oils and fats from your diet.

https://nutritionfacts.org/

 

[dawn16]

@babablacksheep Lift weights, add protein powder post workout. Cut calories. Easy peasy

 

[458rings]

@babablacksheep PRIORITISE STRENGTH TRAINING
I reccomend: low weight high rep compounds / Supersets

• do more with your body whether that's more weight/reps/time under tension/more muscles working simultaneously.

Strength training uses calories and adapts the body in ways running and cardio just can't.

Pump weights at a weight and pace so that you'll get sweaty and or out of breath, you'll be an Athletic looking plant based ape in no time.

FASTED CARDIO IN THE AM and ADEQUATE PROTEIN DAILY.
-easier to burn fat when it's the only energy source available but the body will look to store more fat post-exercise so ensure you counteract this & keep satisfied by keeping carbs and protein high

500ml to 1L WATER ON EMPTY STOMACH AS SOON AS YOU WAKE.
-accelerates morning metabolism
some die hards drop apple cider vinegar and use ice cold water for added fat burning

 

[debthom]

@babablacksheep Stop running, start lifting weights

 

[kelly732]

@debthom Wrong,

1. keep running moderately (cardio isn't your enemy).
2. Start lifting
3. Lower calories to slightly below maintenance levels.. don't crash diet, you'll just lose a tonne of muscle...

Adjust to a slightly higher deficit of calories as you get leaner if you plateau for several weeks to a month.
And remember, be consistent. It takes months of flow progress to lose fat and keep it off... They key word is fat, not weight.

 

[faithlesstofaithful]

@babablacksheep If you can't lose any more weight and aren't training for some cardio event, then I'd pull back on the cardio and start hitting the weights (or body weight fitness). Not only will your bf go down, but what is left will be carried better due to muscle definition, posture, etc.

Unless you have previous lifting experience, I'd forget "body recomp" and just focus on lifting. If you don't care about the numbers (weight) going up, you can do it in a caloric deficit. If you want to numbers to go up, which I find very motivating, then don't do it on a deficit.

 

[babablacksheep]

@faithlesstofaithful Yeah I want muscles so this makes sense. I want my weight to go up as someone can literally lift me like a pencil right now

 

[faithlesstofaithful]

@babablacksheep Ya don't go in a caloric deficit then. You'll be so dead ass tired. I misread your post a bit. Didn't put together the 5 8 and 143. You could easily put on 20 lbs. Im slightly shorter than you and felt fantastic at around 163. Started feeling pretty heavy above 170.

So eat eat eat and lift. Then eat some more

 

[babablacksheep]

@faithlesstofaithful Cool thanks I’ll do that. I definitely want my fat gone but it seems that muscles are what need to replace it.

 

[faithlesstofaithful]

@babablacksheep If the weight you are putting on is muscle then your bf is going down by default

 

[kaylyn23]

@babablacksheep Basically start your second paragraph. You have the right idea.