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right now my bf is 12 and i was wondering how i could get it down to a single number right now my diet is pretty clean and i do weight training 4 times a week i havent been doing cardio since last year so i know u guys r going to tell me to do cardio is hitt better or would low intesity 20-30 mins better

Some HIIT is good. It is just going to take time though. You are doing what you need to do, but when you are that low, it takes a while to get it lower.

HIIT burns calories from fat and carbs, and spikes your metabolism... plus it doesn't take such a long chunk out of your day. You can do it in under ten minutes, a few times a week.

HIIT is so rediculously hard I love it, it leaves me shaking for an hour or so afterwards. Seen pretty good results with a short intense lift (40ish mins) followed by a short session of HIIT (5 mins of 30 second intervals or so).

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life is too short for single digit bodyfat.

go dancing or something!

geez

Well said.

True, but I'd like to at least get there one more time.

Call me sentimental. :D

If you DO get it there, dont keep it there, thats very dangerous and can lower your body's natural ability to ward off injury and diease. I'm happy with 10-11% Good enough for the ladies, good enough for me...

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Don't forget to swim! You'll thank me later in life...

Twice during the late 80s/early 90s I worked my bodyfat to under 10% - and both times shortly thereafter I was racked up for weeks with viral infections. Never again! ;-)

I think the illness was a coincidence. Essential fat for men is like 3 or 4%. I have heard of bodybuilders going that low too. For a contest 6% is very common. As far as what people maintain, it is in the 7 to 9% range for most men if you can see 8 pack abs on them. That sort of greek god look. 10% is really about as high as you can get and see abs real good on men. I think up to 12% or so is considered athletic. Now women are another story, I think they do have essential fat of like 10%. So on a woman 12% is pretty much contest ready and 14% is more maintainable. Women you see with good definition are around there. Now if the woman has more average muscle mass, she looks anorexic rather then defined at that level. It really depends with women. Some woman can't get 6 pack abs. It is a genetic thing related to where their fat is stored. So if you heard something about 10% being dangerous, it was probably about women and not men.