Body Fat %

[SenoritaLechita]

I'm nearing my goal weight of 120!! Yee Haw! Now I'm starting to really think about reducing my body fat %. It's gone down a lot since 145lbs, but I'd like to look leaner. In my head I see myself at 120 the way I looked last time I weight that wich was 9 years and 3 kids ago. Not so much now. I'm running (or trying to) 4 times a week for 30 mintues with the goal of running a half marathon in December. I'm doing strenght training with some hand held weights, lots of lunges, squats, all the fun stuff 3 days a week. I'm still losing weight, so my calories are between 1200-1500 per day, which is working nicely, and I'm keeping my fat intake below 30%.

Here are my questions....

What is the least expensive, most accurate way to measure body fat? My athlete brother says the only accurate way is doing the dunking method, but I don't know where do go to have that done, how much it would cost, or how practicle that would be. I'm wondering about the hand held devices, scales, calipers, etc.

Can you maintain your weight while still losing fat (if so, how?)or does the % go down with weight only? I feel comfortable at 120, but it would not be unhealthy for my height/bone structure to go as low as 111. I just don't think 111 would be reasonable to maintain long term.

I appreciate the input!

 

[teresand77]

Congratulations on your weight loss and it seems like you have a very healthy attitude about it which is great!

I think you can get the dunking method done at universities and maybe at hospitals? I'm not sure. Calipers will be good as long as the trainer that does the measurements is consistent. You can do that at pretty much any gym.

You can maintain your weight and lose fat by gaining muscle mass. Are you currently doing a full body routine or just lower body?

Running is a great cardio workout. One or two of your four running days you should try to mix up your run with some interval training or maybe some sprints.

Hope that helps...let us know if you need anything else.

 

[SenoritaLechita]

You can maintain your weight and lose fat by gaining muscle mass. Are you currently doing a full body routine or just lower body?

Running is a great cardio workout. One or two of your four running days you should try to mix up your run with some interval training or maybe some sprints. QUOTE]

Thank you! I am doing a full body work out with the weights, I want to build my small upper body (a little) and tone my lower body. I'm bigger and looser on bottom, for sure.

I'm doing interval training with my running, I think. I don't have much endurance with the running yet, so I run as fast as my poor little treadmill will go (5.5mph) for 2-3 minutes, then recover at 3.5-4 mph for 2-3 minutes. Thats what interval training is in a nut shell, right? I'm sort of going blind on that as I have spent the last 31 years avoiding anything that resembled running.

 

[Trainer Lynn]

I'm sort of going blind on that as I have spent the last 31 years avoiding anything that resembled running.

I love that line...lol. Dunking is the best way to determine body fat, but since that is out of reach for you and most people... I suggest getting a hand held device for around $30.

There will be a margin of error, but they will give you the range you are in. Forget the actual number and focus on the range. Then watch for the over all pattern. You want a decrease in numbers- not an increase.

You can maintain weight while reducing body fat. You will have to add lean muscle muss- which may make your weight increase. But who cares. Weight is NOT important. I weigh more than anyone would ever guess. It's just because I have muscle.

The best way to decrease the body fat percentage is to follow these steps...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss. Best of luck.

 

[cuppaper]

Good for you!

It is possible to maintain your weight of 120 and go down it body fat percentage.

Here's how you do it.

You mention that you are weight training which is great, however, the best way for you to continue to lose weight right now is to train heavier.

Gaining some muscle will do a number of things for you, first it will start to reshape your body

Second, since muscle burns the most calories it will help you burn more fat.

Third, if you gain some muscle and lose fat, the scale may say that you still are at 120 but you'll know either by the way your clothes are fitting or the mirror or both that you're leaner.

Things brings me to your question about mesuring body fat %.

To me the only two things you need to monitor your body fat are the mirror and your clothes, if you look in the mirror and see a leaner waist or firmer thighs you'll know your going in the right direction.

if I may go back to the weight training for a minute. Don't get concerned about looking like a man, most woman will never gain as much muscle as men can.

However, this doesn't mean that you shouldn't train hard and heavy, because you should, light weights and high reps are great for variety but to really change your shape, heavy weights and low reps are the way to go.

I hope this helps you achieve your goals.

 

[teresand77]

Yep, that's what interval training is. If you eventually get faster than your treadmill you can take it outside! I love the effect that sprints have on my legs. I also love getting the fresh air.

I think most women are bigger and looser on the bottom half, unfortunately!

 

[Lifes_a_Beach]

Congrats on reaching your target weight. That's great! I've used a lot of online tools to measure my body fat ratio, but I don't know how accurate they are.