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Old 10-05-2008, 09:09 PM #1
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What do you reccomend to cut body fat percentage?

So ST: F, I am 6'2" and 185lbs. I have been lifting over the course of the last year or so, and have seen good results in my biceps, triceps, lats, and pecks.

Most of my body's fat is being stored near my obliques and lower abs. I had my mothers fitness instructor do a pinch test on me, and the results were 16.5% (+/-2% he said). Results were taken at the chest (9) abs (26) and thigh (22).

I have been running now for about two months. Three days a week, each seesion consisting of three 10min runs at a 8:30min/mile pace-ish (usually run about 1.1-1.3mi per 10 min set) with a minute or two of rest in between.

So ST: F, how can I improve on lowering my body fat percentage?
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Old 10-05-2008, 09:11 PM #2
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Originally Posted by Boilermaker Special View Post
So ST: F, I am 6'2" and 185lbs. I have been lifting over the course of the last year or so, and have seen good results in my biceps, triceps, lats, and pecks.

Most of my body's fat is being stored near my obliques and lower abs. I had my mothers fitness instructor do a pinch test on me, and the results were 16.5% (+/-2% he said). Results were taken at the chest (9) abs (26) and thigh (22).

I have been running now for about two months. Three days a week, each seesion consisting of three 10min runs at a 8:30min/mile pace-ish (usually run about 1.1-1.3mi per 10 min set) with a minute or two of rest in between.

So ST: F, how can I improve on lowering my body fat percentage?


HIIT...look it up, it works.
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Old 10-05-2008, 09:11 PM #3
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drop your calorie intake
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Old 10-05-2008, 09:17 PM #4
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drop your calorie intake
I have heard eating smaller meals more frequently helps, truth in that?
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Old 10-05-2008, 09:18 PM #5
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Old 10-05-2008, 09:18 PM #6
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Diet.
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Old 10-05-2008, 09:19 PM #7
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or just eat lean food.

chicken, whole grain pasta, and veggies are your new friends
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Old 10-05-2008, 09:19 PM #8
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regardles of cutting or bulking you should be eatin5-6 meals throughout the day, enough to either be below your maintence level or a little above for bulking.
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Old 10-05-2008, 09:28 PM #9
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Not an expert on HIIT but I can tell you its a pretty damn good cardio workout. Running distance at an 8+ minute mile pace is not going to burn a whole lot of fat (no offense) because simply put you're not working your body as hard. HIIT you get all the benefits of running sprints, but you dont wear out as fast.
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Old 10-05-2008, 09:28 PM #10
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I weigh 186 and I'm 6'0"... Gain some muscles dood!
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Old 10-05-2008, 09:30 PM #11
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Not an expert on HIIT but I can tell you its a pretty damn good cardio workout. Running distance at an 8+ minute mile pace is not going to burn a whole lot of fat (no offense) because simply put you're not working your body as hard. HIIT you get all the benefits of running sprints, but you dont wear out as fast.



Yep try this if your starting HIIT get on a cross trainer

a full rep is
30 seconds at a medium fast jog

30 seconds SPRINTING AS FAST AS YOU CAN, DON'T SLACK AT ALL this is crucial


do this only 5 times your first time out doing HIIT, and i guarantee you will feel like you are going to keel over and die, and it doesnt even sound like that much work.
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Old 10-05-2008, 09:40 PM #12
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Just thought to mention this sprint. Find a football field. You have 30 seconds to make it the length of the field (including the end zones), then 45 seconds to make it back to the start. Did this once a week for hockey practice last year (and we're doing it this year) and its one of the hardest sprints I've done. It's even better if you find a friend to run with as you're pushing yourself harder trying not to lose. Repeat 10 times.
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Old 10-05-2008, 09:45 PM #13
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Just thought to mention this sprint. Find a football field. You have 30 seconds to make it the length of the field (including the end zones), then 45 seconds to make it back to the start. Did this once a week for hockey practice last year (and we're doing it this year) and its one of the hardest sprints I've done. It's even better if you find a friend to run with as you're pushing yourself harder trying not to lose. Repeat 10 times.
Oh god these, we did these in soccer, but with a soccer field instead yeah good times with these ...feels easy the first three, which is why you should find a pace, DON'T PUSH YOURSELF THE FIRST THREE, or you will not make it come the 9th, and 10th, maybe even earlier than that if you are out of shape.
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Old 10-05-2008, 09:50 PM #14
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Oh god these, we did these in soccer, but with a soccer field instead yeah good times with these ...feels easy the first three, which is why you should find a pace, DON'T PUSH YOURSELF THE FIRST THREE, or you will not make it come the 9th, and 10th, maybe even earlier than that if you are out of shape.
Oh yeah, found that out the first practice last year. We all sprinted the first 4 or 5, made it in like 25 seconds, then the last half was just brutal. The key is to stay consistent at 30 seconds for the first half, then push the last half harder. Also another option is 70 yards with 15 seconds to make it there and 30 to make it back
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Old 10-06-2008, 07:20 AM #15
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Yep try this if your starting HIIT get on a cross trainer

a full rep is
30 seconds at a medium fast jog

30 seconds SPRINTING AS FAST AS YOU CAN, DON'T SLACK AT ALL this is crucial


do this only 5 times your first time out doing HIIT, and i guarantee you will feel like you are going to keel over and die, and it doesnt even sound like that much work.
so we are talking a 1min x 5 = 5 min cardio session?

I will try today.
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Old 10-06-2008, 07:21 AM #16
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I weigh 186 and I'm 6'0"... Gain some muscles dood!
I have no intention of getting any bigger or really putting on anymore muscle, I just want to get a little bit more cut.
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Old 10-06-2008, 08:44 AM #17
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Yeah put on some muscle. I don't get it why guys always want to run around looking like damn concentration camp prisoners. Just put on some more muscle while eating clean and bam, you've lowered your bf%. You can thank me later when the ladies are all over you. Unless you're a complete tool then no one can help you.
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Old 10-06-2008, 09:54 AM #18
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Yeah put on some muscle. I don't get it why guys always want to run around looking like damn concentration camp prisoners. Just put on some more muscle while eating clean and bam, you've lowered your bf%. You can thank me later when the ladies are all over you. Unless you're a complete tool then no one can help you.
Maybe because putting on muscle doesn't magically burn fat? Sure it will make you look like you have less fat but its not actually going to lower your percentage.
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Old 10-06-2008, 11:04 AM #19
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Maybe because putting on muscle doesn't magically burn fat? Sure it will make you look like you have less fat but its not actually going to lower your percentage.
Let's see here. If you put on mass and it's muscle and not fat then you now have more body mass and less fat than before. Therefore you have a lower bf
%.
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Old 10-06-2008, 11:41 AM #20
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If I added 1lb. of muscle mass, I would lower my BF% by 0.089%

So to lower by BF% 3%, I would have to gain 33.6lbs of muscle.
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Old 10-06-2008, 12:13 PM #21
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If I added 1lb. of muscle mass, I would lower my BF% by 0.089%

So to lower by BF% 3%, I would have to gain 33.6lbs of muscle.
My point exactly. HIIT is obviously much more efficient; you cant always fear catabolism or you will just end up looking like a sumo.
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