ExRx.net

Exercise Prescription on the Net
It is currently Thu Sep 03, 2015 10:20 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 7 posts ] 
Author Message
 Post subject: Formula to lose body fat
PostPosted: Sat Jun 28, 2014 4:27 pm 
Offline
Rookie
Rookie

Joined: Sat Nov 13, 2010 4:03 am
Posts: 28
Hello
Can someone plz tell me the forumla to lose body fat in a certain amount of time
Eg: 10% body fat in 12 weeks to get on stage
Training 5x weekly, resistance training, cardio hiit 3x weekly 40mins
Cleaning eating, 1200 carlorie diet
At present 69kgs 20.50% body, goal 10-12% body fat in 12 weeks
:cheers:


Top
 Profile  
 
PostPosted: Sat Jun 28, 2014 6:19 pm 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6498
Location: Halifax, NS
There is no "formula" that works for everyone. You need to find what works for you.

Some "formulas":

3500 calorie deficit = 1 lb fat. This doesn't always work. Some people simply increase or decrease their their calorie burn when they change their intake.

Days a week: 3 days a week of intense workouts works for a lot of people but some do better with 2 to 6 days. "Intense" can mean strength training OR HIIT since both have an impact on your ability to recover. Doing low intensity activity along with the intense can help with recovery.

Don't use exercise for burning fat. Diet is for burning fat. Exercise is for building muscle. If your exercise is not building muscle, you're doing it wrong.

Protein is your friend.

The closer you get to your goal, the harder it gets to lose BF%.

A target of 1% weight loss a week is aggressive.

Unless you weigh about 100lbs, 1200 calories is starvation level.

"Clean eating" means different things to different people.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
PostPosted: Sat Jun 28, 2014 6:30 pm 
Offline
Rookie
Rookie

Joined: Sat Nov 13, 2010 4:03 am
Posts: 28
thank you, agree with everything you are saying


Top
 Profile  
 
PostPosted: Sun Jun 29, 2014 9:32 am 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6498
Location: Halifax, NS
http://suppversity.blogspot.de/2013/07/ ... -make.html

Interesting study. The more people diet and the more severe the deficit, the fatter they are.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
PostPosted: Tue Apr 14, 2015 4:38 am 
Offline
n00b
n00b

Joined: Tue Apr 14, 2015 4:37 am
Posts: 3
Drink Water, Especially Before Meals
Eat Eggs For Breakfast
Drink Coffee (Preferably Black)
Drink Green Tea
Cook With Coconut Oil
Take a Glucomannan Supplement
Cut Back on Added Sugar
Eat Less Refined Carbs
Go on a Low Carb Diet
Exercise Portion Control or Count Calories
Don’t Drink Calories, Including Sugary Soda and Fruit Juices


Top
 Profile  
 
PostPosted: Thu Jun 04, 2015 4:31 am 
Offline
n00b
n00b

Joined: Thu Jun 04, 2015 4:18 am
Posts: 4
According to my opinion do walk on daily basis and avoid oily and junk food as much as you can.


Top
 Profile  
 
PostPosted: Thu Jun 04, 2015 7:55 am 
Offline
Powerlifting Ninja
Powerlifting Ninja

Joined: Sun Dec 24, 2006 10:36 am
Posts: 1085
signalp wrote:
Hello
Can someone plz tell me the forumla to lose body fat in a certain amount of time
Eg: 10% body fat in 12 weeks to get on stage


10% Body Fat

How did you come up with this number?

Quote:
Training 5x weekly, resistance training, cardio hiit 3x weekly 40mins


40 Minutes of HIIT

If you going 40 minutes, you're not performing HIIT.

Vince Gironda

Gironda was a very good bodybuilder and a great bodybuilding coach.

As he said, "You can train hard or long, but NOT both."

There no such thing as a 40 minute HIIT Program. You'll be luck if you can do 20 minutes.

Quote:
Cleaning eating, 1200 carlorie diet


1200 Calories

Dropping your caloric intake this low insure you are going to burn off a lot of muscle mass.

1200 calories is too low.

General Adaptation Syndrome

The body learn to adapt to caloric intake (anything for that matter).

What happens is as you caloric intake drops, so does you metabolic rate.

You body turns down it thermostat (you metabolism) to preserve tissue.

What then occurs is you stop losing weight, body fat.

What you then need to do is...

Decrease Your Caloric Intake MORE!

1200 calories is already too low to preserve muscle mass.

Going lower means you are going to burn even more muscle mass.

From my experience, approximately 50% of your weight loss will be muscle mass and 50% will be body fat.

That percentage of muscle mass loss is insane.

Quote:
At present 69kgs 20.50% body, goal 10-12% body fat in 12 weeks


I am curious as to how you came up with 20.5% as your body fat percentage.

With that said...

Body Fat In Kilos

69 kg X 20.5% body fat = 14.145 gram of body fat.

Fat Free Mass In Kilos

69 kg - 14.145 kg fat = 54.855 kg Fat Free Mass

Getting to 10% Body Fat

IF you lost only fat, that would mean your body weight would be 60.95 kg.

However, that isn't going to happen.

20% Muscle Loss/Fat Free Mass

If you did a good job on your diet, you end up losing about 20% of your muscle mass.

54.855 kg Fat Free Mass X 20% = 10.971 kg of Fat Free Mass Lost

54.855 kg Muscle Mass - 10.971 = 43.884 Fat Free Mass

Best Case Scenario

IF you only lost 20% of your Fat Free Mass/Muscle Mass your Fat Free Mass would be 43.884 kg.

For your Body Fat Percentage to be 10% at the weight, you need to weight...

43.884 kg Body Weight divided by 90% (that means you'd be 10% Body Fat) = 48.76 kg.

Total Weight Loss

That would means you need to lose 20.24 kg!

Your new body weight would be 48.76 kg.

Reality

At 1200 calories a day, you going to lose more Fat Free Mass.

That means to get down to 10%, you going to need to drop you body weight dramatically lower.

Metabolic Damage

By dropping you caloric intake down too low, you have insured less body weight/fat loss and greater muscle loss.

You need to gradually increase you calorie intake to increase your metabolism.

In doing so you going to gain some weight, primarily muscle mass but some body fat as well.

20% Rule

You need to increase you caloric intake about 20%.

1200 calories X 20% = 240 calories.

1200 calories + 240 calories =1440 calories.

How Long?

You weight gain will stop at some point because you metabolism will increase to burn the additional calories.

When that happens...

Increase You Caloric Intake, Again

1440 calories X 20% = 288 calories

1440 calories + 288 calories = 1728 calories.

You will gain muscle and some fat along the way.

However, your metabolism will increase to adjust to your increased caloric intake.

Diet Down

Once at 1728 calories, drop you caloric intake down about 20%.

You increase metabolism along with lower calories will decrease you body fat percentage and allow you to maintain greater muscle mass.

Time

This will help you get close to where you want to be.

However, since this is new to you, you may not completely get there.

With that said, you need to be lower than 10% to "Get On Stage".

Reality

The reality of this is that increasing caloric intake to increase weight loss and decrease body fat is foreign to the majority of people.

Most individuals cannot bring themselves to follow the plan.

They go from a low calorie diet to an ultra low calorie diet, which NEVER works.

The majority of individuals never get it and never are able to obtain their objective.

Learning

Successful individuals learn from mistakes.

Unsuccessful individual continue to do the same thing over and over again and fail.

Kenny Croxdale

_________________
Thanks TimD.


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 7 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: Yahoo [Bot] and 3 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group