Body Fat Percentage

Forget all the science bull****. Simply eat less. Take out all unneccesary fatty foods and bad carbs from your diet. Do not eat high carbs after 6. Include more proteins fibre and good carbs in your diet. Excercise daily. Ideally excercise that increases your heart rate and makes you break a sweat. Skipping is great for this as are sports like badmington or basketball. Add weights to that if you wish as that will increase your resting heart rate speeding up your metabolism.

 

I gather it's a bad idea to go lift weights in the morning before breakfast? Someone actually told me to eat breakfast first thing and then wait for two hours before working out. Do you think that was sound advise?

 

the guy wants to lose fat, if he was on weight/in shape then by all means do your roadwork after eating

 

I always feel weaker, when my body fat is very low.

Always...

 

I fight 152. I'm 6'0 and have 6-8% body fat. I've never boxed a guy as short as 5'8 so you would almost certainly be the shorter man. I would say shot for something like 147. Your age and # of fights may also be a factor though.

 

Yes, when weight lifting the fuel for your muscles IS the glycogen stores (which are depleted) the whole time unless of course your doing circuit training which will start to use your fat stores part way through the workout, so fueling up a while before a workout and giving it time to digest is good. Its much better to give it a few hours for a few reasons A) it gives your body time to get all the energy ready for use and B) when you eat more blood flow goes to your internal organs to supply them with oxygen and energy for the digestion process, this takes that blood away from your skeletal muscles so can result in a decrease in performance. In my experience it usually results in missed reps.

Theoretically lifting weights in the morning is supposed to be best because our body goes through a daily cycle of releasing certain hormones at certain times (some continuous, some in short bursts). Testosterone is released in the morning in a burst so theoretically you should be able to pull more weight, recover faster, faster strength gains and all the other happy little benefits you get from having more testosterone. Theoretically of course. Ive yet to see a huge benefit to lifting in the morning as opposed to later but 1 benefit is if you work your legs hard in the morning then you get all day to walk around and keep the legs moving, flushing out the lactic acid in your muscles that causes them to be sore so you get less sore.

 

To lower body fat you eat less calories and you hit the gym. It's best to run or use the stationary bike first thing in the morning, skip breakfast and just train harder than you ever have before first thing in the morning.

If you consume less calories and you exercise intensely, you'll lose weight. You'll lose fat and muscle, but if you are young enough you wont have problem gaining muscle back.

How long it will take depends on your genes really. But I'd say 6 months.

 

Not just you but everyone feels weaker. It's not necessary to have your body fat that low, it's more about how good your endurance is and how much power you have. If you can throw a lot of punches for 15 rounds and you can keep your power then body fat wont matter.

Usually though if you run a lot and you eat less you'll lose body fat.

 

Thats why people train first thing in the morning. The military has it right, you wake up early in the morning and you do your training immediately upon waking up, before you take a shower or anything. You wake up, you get dressed and you train, then you go for a run or use your bike, this depletes whatever you had stored up and usually early in the morning there isn't anything stored so you burn fat. From there you can go to the weights.

In general the metabolism speeds up when you stay active whether or not you burn fat during the exercise itself. As long as you are burning something, when that something runs out thats when your body burns fat.

 

If you want to lose fat it's about the best way to do it.

 

Dont skip breakfast. Think about it, you havent eaten since 6pm last night, if you wake up at 8am thats 14 hours you havent eaten and if you wait till lunch thats 18 hours you havent eaten. What do you think that does to your metabolism? It is also proven that people that have eaten breakfast their whole life have a higher metabolism, have lower bodyfat percentages and are healthier in general. Since they eat more than people who dont eat breakfast they can take in more vitamins and minerals throughout the day. Since most modern diets dont have enough vitamins and minerals, this is a good thing.

 

Losing weight is pretty simple: Create calorie deficits.

In other words, eat less, do more. You will lose weight, and some of it will be fat.

You could, for example, cut 300-500 calories out of your diet every day, and increase each of our workouts by 15 minutes or so. As long as your body is using more calories than it's taking in.

Eat about 6 times per day to keep your metabolism working hard. I like to do two-a-days to up my heart rate and increase the amount of calories I burn. It can be as simple as adding a 20-60 minute walk every day. Or you could do what I do, and get your parking permit revoked so that you have to walk 2-3 miles to and from school every day.

Bottom line: Burn more calories than you eat, and you will lose weight. Look for 1-2 pounds per week. You can do more, but there's no need unless you're in some kind of a hurry. Take your time. Adjust your diet once you reach your goal: make the results permanent so you don't have to put yourself through it again.

 

The military trains for almost purely endurance unless your some sort of special ops. Lifting weights is optional even (and Im sure they have enough brains to wait until they actually have the energy to lift weights or else its just a waste of time and can do more harm than good). Also, the military doesnt give a rats ass what you look like or what your bodyfat % is as long as you can run for miles and still have enough gas to engage in an encounter and perform well, thats why they train for endurance (and in a fatigued state such as when your hungry so they have the mental fortitude to push through it). If your ripped as hell but gas by the time you get into a fight you just end up being a pretty corpse.

when that something runs out thats when your body burns fat.

depends on how depleted you are, its still easier for the human body to derive energy from the muscles since it takes time to burn fat for energy, thats why when people generally train for fat loss its at a slower pace. If the military did it the way your proposing (running and lifting with no food in the morning) then thats a recipe for some serious muscle catabolism. (I dont really think thats what your proposing, Im just saying). On the plus side all our soldiers would be so skinny theyd be impossible to hit! :happy

 

Are you sure? Is it not 1.5 kg which is about 3 and a bit pounds? That's what I've heard anyway.

I'm planning on dropping from middleweight (75kg's in amateurs) to 69kgs from now until march for the national championships. I'm hoping it can be done because I'm training virtually like a pro right now but I know it's going to get very hard in the later stages to keep losing fat, although I am carrying quite alot.