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Old 05-27-08, 04:21 PM   #1
Aerodee80
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Need tips on how to reduce body fat

I need to find a way to loose weight or body fat down to 145lbs total body weight. It seems like Im stuck or have hit a plateau or my diet is not getting me somewhere.


Heres where Iam now

Im 27 5' 6'' weighing 155lbs. Using the electrical impendence body fat scale, it gave me 12%. I also have some muscle definition, that my thigh and my calves are larger than average person.

I regularly bike to work (15mile round trip) 4 x a week. Then I do some weight lifting for my upper body 3-4x a week at hte gym.


My food is about 1800 calories a day. However I may run into too many bowls of Frosted Flakes on weekdays, Frozen Yogurt and or a chocolate bar =x

At weekends, I splurge with any food I come by. Also at some weekends I do about 40-50miles of biking in a moderately high intensity (flat avg around 20-25mph) .

Ever since I started to bike, I lost few pounds but Im now stuck.

--
What ideas would you share or suggest?
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Old 05-27-08, 04:47 PM   #2
ken cummings
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I am no sports medicine expert but 12% sounds fine to me. Please check with a Doctor who specializes in sports medicine before trying to go too much lower. At 12% I hope you are male as women with below 17% body fat start to have serious medical problems. While some men can get by down to 5% many will have problems before then. A qualified personal trainer will advise on diet and exercise and keep you from going overboard on the fat loss thing.
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Old 05-27-08, 05:32 PM   #3
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Im a guy ! I m probably hit with image issues of trying to get lower. I just wish my face wasnt round while the rest appears fine.
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Old 05-27-08, 05:38 PM   #4
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Im a guy ! I m probably hit with image issues of trying to get lower. I just wish my face wasnt round while the rest appears fine.
That's genetic. Have a chat with your parents about that.

But if you do want to lose weight ... go with 60-90 minutes of exercise a day.
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Old 05-27-08, 05:45 PM   #5
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my total ride is almost 50mins, ill put into changing routes to total 90mins.
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Old 05-27-08, 06:27 PM   #6
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It sounds like you're in really good shape... why do you want to lose weight?
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Old 05-27-08, 07:13 PM   #7
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im assuming he wants to loose weight so he can look a bit better, 12 percent is fine. usually it depends on body type where your bodyfat percentage is, like my bodyfat naturally is extremely low but my doctor said tis my body type event ho having body fat this low is nto normal. but 12 percent is pretty good. i would say not to go under 10 percent tho. u just gotta make sure you never consume mroe calories then u burn, trust me even if you consume only a hundred calories less then you burn daily you will slowly loose the weight and have a good chance at keeping that weight down. btw u have to cut calories everyday you cant reward yourself with food, kuz if u cut 100 calories today then tell yourself you deserve to let go a little at the end of the week and eat like a 1000 calories dinner then you just got back all those calories you worked to get rid of etc. eve just eating till your lightly full will work good, you shouldnt starve yourself to any means. make sure to stay health, and just lower your fats intake in your diet and that should do more than enough.
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Old 05-27-08, 07:28 PM   #8
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Sounds like you eat a lot of sugar. Frosted Flakes, frozen yogurt and chocolate can kill any plans to lose fat. Try cutting those foods out but replace those calories with healthy foods. Give it a couple of weeks and see what happens.

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Old 05-27-08, 07:36 PM   #9
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You can look at this article - How to Lose Weight
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Old 05-27-08, 09:02 PM   #10
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7 years ago I lost 30 lbs and got down to 142lbs. That was easy since I was younger that time and Ephedra was available.

Ok so far ideas are to stop rewarding myself with chunkload of food and increase my ride from 45mins to 90
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Old 05-28-08, 03:44 AM   #11
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A few things that got me through a fat loss plateau:

1) Thermogenic Fat Burner - I used Nutrex Lipo 6. Has quite a bit of Caffeine, so if Caffeine bothers you, it might not be the best idea.
2) Ride long on the weekends - After the first 2 hours(ish), glycogen stores are exhausted, so your body has to burn fat. Any hours after the first 2 burn a lot more fat for fuel.
3) Lift before riding - 20-30 minutes of lifting before going on a long ride can help by using up some of your glycogen reserves, helping you to dip into the fat tank earlier on the bike.
4) This might be the most important one - You need to know that simple sugars (frosted flakes, choco bar) are only acceptable directly following a workout. This is when your body wants whatever carbs it can get for recovery, and simple sugars are okay (some even say desireable). Outside of this 30-120 minute period, stay away from simple sugars for the rest of the day.

I spent a bit of time at the 12-13% mark, and these things have gotten me started downward again. I'm close to 10% now, and to be totally honest I don't think I'll push much lower.

Also, if you're going to be monitoring yourself based on BF percentage, the electrical impedance scales can be fairly inaccurate depending on hydration leves, etc. I'm not up an all of the models, but it's probably worth getting a set of calipers even if you only use them to doublecheck what the scale is telling you.
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Old 05-28-08, 06:19 AM   #12
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Quote:
Originally Posted by barlows View Post

Also, if you're going to be monitoring yourself based on BF percentage, the electrical impedance scales can be fairly inaccurate depending on hydration leves, etc. I'm not up an all of the models, but it's probably worth getting a set of calipers even if you only use them to doublecheck what the scale is telling you.
Calipers are too open to user error. Impedance will tell you which direction you are heading(and quality ones are probably as accurate as most caliper readings).
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Old 05-28-08, 10:51 AM   #13
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I have tried Lipo 6 or other 3rd gen thermogenics. Im more convinced that its due to my bad diet discipline.
Thats hard esp when I get home after work.
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Old 05-28-08, 11:37 AM   #14
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Well 12% body fat is pretty good. I usually figure at 10% men are pretty lean.

A problem with weight loss is that the body does not care what it loses as long as it gets the calories. Many people on crash diets lose as much muscle as they do fat. Another thing is that the nervous system can only burn carbohydrates and needs about 300 calories per day. So when you get down into the really low fat areas, it is tricky to lose more fat instead of losing muscle. I don't think you are there yet but it gets really tough around 5% body fat for men.

The other thing is why should you want to? Yeah, the round face. That has to do with the shape of your skull and musculature. Sure if you lost a bunch of fat, it would probably get leaner but wouldn't accepting the fact that you have a round face be easier?

I mean it could be worse, you could be a lady. Our society hits women with all sorts of critiscisms about all sorts of body parts. We guys are lucky.
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Old 05-28-08, 12:07 PM   #15
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Early last year when I was 150 , my face wasnt round. And yes trying to get lower is harder. Im not trying to get below 10%
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Old 05-28-08, 12:16 PM   #16
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If you do not mind the alleged health risks of ephedra or ephedrine you can grow your own ephedra or "Mormon Tea". Is is a dry lands or Xeriscape type plant and is common in the desert southwest. Please do not dig up wild plants, grow your own.
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Old 05-28-08, 01:38 PM   #17
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I opt out for Ephedra, I dont want to do that anymore
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Old 05-28-08, 03:33 PM   #18
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to lose weight at the beginning of the season, I will increase the distance of my rides and keep it at a low-avg intensity. this allows me to maximise the calories I spend while being able to ride consecutive days.
I also find that regularly riding, at least 5 times a week, helps me to manage my hunger and my eating habbits. Doing weightlifting is an other alternative to stay active. after every training I want to eat well to recover faster to be able to go at it again the next day. Otherwise, I don't have any reason to eat well
as a rule of thumb when I want to lose weight, I'll eat half of what I spent during the ride exceeding my "inactive" caloric metabolism. for instance, if I ride for 2 hours, that's roughly 1000 calories more than my 2000 basal, so I eat 500 in extra of the 2000. I can't stay on such a diet for too long if I want to train every day so after loosing a couple of pounds I stabilize my diet, and my weight to recover after which I start the same routine again.
I usually loose the 5-10 pounds I gain during the automn/winter seasons in a couple of months easily and end up with 2 wholes in my cheeks
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Old 05-28-08, 05:46 PM   #19
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i'm close to your weight (140 pounds). After getting injured this winter, I got up to 145 pounds, and I started keeping track of calories and made sure I had a 500 calorie deficit each day. This is enough to lose 1 pound of fat each week. It worked well for me, only took maybe 10 minutes a day to add everything up. There are many sites that have calorie values for every food, such as thedailyplate.com
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Old 05-28-08, 08:33 PM   #20
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i wish i could be 140 pounds heh. my weight is usually 130ish and my bodyfat percentage is usually 4.4 to 5percents and that with eating allot, ive tried to not workout for a week and eat allot of food but i didnt gian much weight heh, that and it was really unhealthy ha, but im startin to gain muscle which brings my fat up a bit, kuz the percentage has to stay the same so if i get mor emuscle my body has ot save more fat also. so my weight is goin up, very very slowly but surely heh.
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Old 05-29-08, 08:24 AM   #21
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Seems your exersizing enough, maybe just tweak your diet. I also am at 12% body fat and want to get under 10 and kind of stuck also. I talked to a trainer/nutrionist, the sugary cereal and candy bars are probably hindering achieving your goal.
Good luck
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Old 05-29-08, 05:46 PM   #22
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What should the target heart rate (% of HRM) when I plan to double up my ride from 15miles to 30?
My avg is usually 150-160 bpm
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Old 06-01-08, 08:56 AM   #23
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my scale tells me im 6% sometimes then 10% later the same day.

get a coach.
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Old 06-01-08, 09:03 AM   #24
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my scale tells me im 6% sometimes then 10% later the same day.
Read your manual.

Do your readings at the SAME time of the day for more consistent results. Also, these scales are not that accurate in terms of absolute values. However, the are very useful in terms of measuring CHANGE in body fat values.

... Brad
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Old 06-01-08, 02:21 PM   #25
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I'd be willing to bet that you're underestimating your calorie intake unless your really binging on weekends...at 1800 calories a day I would be losing weight even during a rest week at 5'6" 130-132 lbs....
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