How to get my body fat percentage from 12 percent to atleast 9 or 8 how long will it take?
Question:
thanks for helping
Answers:
Don't know your height and weight, but with 12%, I imagine that you have some abs for good beach muscle. Also, some folks don't have lower abs ... check out Arnold ! ... but that doesn't hurt the overall body fat percentage.
Let me try a reverse suggestion, rather than go for lower body fat, how about higher muscle mass ? More muscle will burn fat much faster... and it is a lot more fun than trying to 'diet' the fat off.
1. Eat about 6 small meals a day, rather than three large meals with snacking. With 6 meals, the mid-morn, mid-afternoon, and mid-eve meals are controlled snacks...but they keep a steady flow of calories so that you increase metabolism in a predictable way.
2. If you work out with weights, work the larger muscles first: legs, back, chest, triceps. Then work the other muscles, and finally abs. You can work out 4 -5 days per week, but work a muscle group only every other day... and shoot for slow, controlled lifts, rather than fast or jerky.
3. Cut out sugar, starch, and sweets. And try to eat fruit, oatmeal, rice only before noon. The peanuts are OK (without salt) before noon, if you count them as part of your total calorie intake. Don't substitute salt or carbs for fat... And a little fat is OK. Try not to eat anything after 8pm.
4. When you do cardio, try doing it early, before breakfast, for 45 min., Then have breakfast... don't skip a meal. I imagine you do jogging for cardio.
5. And I have one kickstart suggestion: Eliminate all junk food, all dairy, and all wheat; as well as all sweets for two weeks. Also, no carrots, no corn, or starchy carbs... BUt only for two weeks... It's murder, but it'll help you to lose fat, if you eat lots of veggies and clean broiled, baked, or boiled protein: fish or chicken, or turkey. You can use a little olive oil for cooking, but no butter or margarine. After two weeks, add back a little fruit and diary.
6. Do all of these things, and you should reduce a few percent in about 6 weeks. Remember, you're going for fat loss, not weight loss... In fact, you want to try harder to gain muscle.
keep doing the cardio. go easy on the nuts for now. you dont want to take in too much fat. you should get to your desired bodyfat in 6 weeks. eat at the same times everyday. eat the same calories each day. try to keep your calories around 1800.
If you enjoy nuts, switch to Almonds. They are better for you than peanuts. Doing a certain abdominal exercise will not help you burn fat on your lower abs. Diet and Cardio are the only things that are going to get your abs to completely show through.
Also, try a carb cutoff in the evening. Depending on what time you normally go to sleep, try to cut out carbs 3-4 hours before your bedtime.
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