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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 03-02-09, 03:40 PM   #1
st4rbucks
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Reducing body fat

Hi everyone, I need your help.

My body fat is 15,2 % and I really would like to get it down to somewhere around 12 %.
So what I need is more muscle, BUT a) I don't wanna start looking bulky and b) I actually don't wanna gain much weight.

I already eat low fat and low carb, train a lot (obviously biking, but also running and the "classic" gym weight training), but nevertheless the percentage of fat doesn't seem to drop.

Any advices, hints, tips?

Oh, and yes, I am female, 30 years of age, 5'2 and 112 lbs. And no, the body fat is not huge b00bs.
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Old 03-02-09, 04:22 PM   #2
UmneyDurak
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According to this link, you are already in very low category. I don't think it is healthy to drop lower, or probably even stay at that level.
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Old 03-02-09, 07:52 PM   #3
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Age 30, 5'2" and 112 lbs? The healthiest solution is to stop worrying about your body fat percentage.
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Old 03-03-09, 02:49 PM   #4
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Quote:
Originally Posted by st4rbucks View Post
Hi everyone, I need your help.

My body fat is 15,2 % and I really would like to get it down to somewhere around 12 %.
So what I need is more muscle, BUT a) I don't wanna start looking bulky and b) I actually don't wanna gain much weight.

I already eat low fat and low carb, train a lot (obviously biking, but also running and the "classic" gym weight training), but nevertheless the percentage of fat doesn't seem to drop.

Any advices, hints, tips?

Oh, and yes, I am female, 30 years of age, 5'2 and 112 lbs. And no, the body fat is not huge b00bs.
1. How did you get the 15.2% measurement? Estimated, electic impedence scale or an actual skin fold test?

2. That is already fairly low %. Do you NEED to lose weight or do you WANT to lose weight?

3. Pictures never hurt (so we can accurately and scientifically figure this out)
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Old 03-03-09, 02:53 PM   #5
Richard Cranium
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Any advices, hints, tips?
Ever think about riding a bike?

One of the reasons bicycling is the best weight loss sport is in a cyclists ability to use "gears" to keep going long after their legs would have fatigued if they were running. Another aspect is the ability to ride, even while digesting the last meal, or the ability to continue riding on minor snacks without stomach distress.

Hands down - cycling is the winner in creating long term caloric deficits. That's the only way to lose fat in the long term
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Last edited by Richard Cranium; 03-03-09 at 02:56 PM.
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Old 03-03-09, 03:19 PM   #6
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If you want more muscle, low carb diets generally aren't the way to go. Without carbs to fuel your longer rides, the body will start eating away at muscle for energy.
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Old 03-03-09, 03:50 PM   #7
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Diet eating a balanced diet with more protein and weight lift using low weight and high reps.

You can also do slow bike rides with high cadence.
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Old 03-03-09, 04:19 PM   #8
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12% is a dangerous point for women, and not reccomended. Women should not dip bellow 12-13% and even that percentage isnt really healthy, and its certainly not reccomended year round. You risk many problems such as loss of your mensies (which is a huge issue for women causes many problems), osteoporosis (which isnt fun I have it for other reasons), anemia, etc.You are already at an elite athlete thresh-hold if you really are 15%, and if you are that low you really should already be intaking a high protein high nutrient dense foods. Who did your body fat measurements? I'm about your weight and I come in at about 17%. Then again I also support a d cup so that might weigh things out a bit.

I'm a dietetics student by the way and I'm aiming to be about 15-16% body fat. However I will not dip bellow that thresh-hold that is where you hit a danger zone. Even 15-16% can be dangerous for a woman if you're not intaking the right nutrition, your muscle mass thresh hold isnt a certain ammount etc. You are playing with fire. What is your reasoning behind this percentage? Talk to a registered dietician, if you still feel the neccessity to dip this low talk to a dr you are bordering on an eating disorder if you dont already have one.

Last edited by Pi}{ie; 03-03-09 at 04:24 PM.
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Old 03-03-09, 06:31 PM   #9
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^^^ Good advice there. You need some BF to make hormones- when your BF goes too low, you lose the ability to make them, and that can have really nasty consequences.

I have to re-ask the question above- how did you get your BF measured? This is really critical- there's a lot of variation from method to method, and (with the exception of water displacement) from measurer to measurer.
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Old 03-03-09, 08:53 PM   #10
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Exercise regularly (cycling, of course), drink moderately and don't eat like a pig.
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