Body Fat

maribeth721 · May 2012

I had my body fat measured by my gym this weekend. I have lost 28 lbs and my body fat has only decreased by 4% since I started on my get fit journey. I was pretty shocked and discouraged by this. The woman at my gym measured my body fat by pinching various areas of the skin and measuring them. Does this seem right? Are there other ways to measure body fat? Or am I just totally in denial over this by thinking it is wrong? I just don't see how it is possible I only lost 4% fat, that would mean the rest was muscle loss and I just don't feel it could be. I am stronger than I ever have been and while I don't see much definition I am starting to see some, mainly in my arms and legs. Based on that t's hard for me to believe that, that much of my weight loss has been from muscle and not fat.

So I am feeling pretty unmotivated this week. I had a hard time getting up this morning to work out. So for fat loss should I still be eating at a calorie deficieit? I am currently still eating 1200 calories a day, more obviously on days I work out. I eat as clean as possible - I try and avoid processed foods and any refined sugars like white bread, etc. Doesanyone have Any advice on other work outs I should be doing? I do cardio 4-5 days a week for 45-60 mins at a time. I usually run/walk or go to spin. I know I need to be lifting more, and I do lift. But it's hard to fit it in more than 3 days a week with the amount of cardio I do with my current schedule. So any advice anyone has would be appreciated!

Feeling defeated today!

Lobsters25 · May 2012

Yeah, I'm with kw on this - though it's perfectly understandable if you don't want to share, you do need to realize what is considered in range for women (who are already higher than men on this scale.)

There is one other method that FI's gym uses now with high-tech gadgets to measure body fat, but I think the age old 'pinch test,' as I call it, is most customary.

maribeth721 · May 2012

I guess I don't have a problem sharing. I have never been one to be shy! She measured my body fat at 28%. I felt that was high. They measured it at 32% 28 lbs ago! So I felt that number was high given the amount I work out and the way I eat also given the way I look and feel. I am probably just in denial. Gah

Thanks for the words of encouragement ladies!

Lobsters25 · May 2012

Along with what kw said - I would ask yourself a few other questions.

Along with the change in body fat, how many inches/cm/whatever have you lost in your waist? This is the most dangerous place (healthwise) to store fat, so if that change has been a larger portion of your percentage, then you should be very happy with how much healthier you are.

I know, for me, my thighs will always jack up my body fat percentage. It runs in my family, and all of my mom's friends 'compliment' me with statements about how great that will be during childbirth (apparently.) That doesn't make me feel any better now, but as least I know to sort of factor my thighs into the calculation results a bit.

J&K10910 · May 2012

Here's the thing: Especially if they did the pinch test last time too, consider human error. While that is definitely one way, it's one of the least accurate ways. I think, like other posters have said, that you should focus on your measurements (If you haven't taken them, start), how your clothes are fitting, how you FEEL, how you look, and in this case, absolutely don't discount your almost 30 lb loss. That's huge.

If you want to try to ramp up your fat loss, add some HIIT if you're not already doing it. Otherwise, make sure you're eating enough protein and healthy fats, and like you already know--lift some weights.

J&K10910 · May 2012

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_body-fat?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:e12b4690-4744-464c-a308-7e3cc3a3a1a3Post:b464e35b-9e8a-453d-ada3-0ff21db1e61b">Re: Body Fat</a>:
[QUOTE]I googled, and apparently the healthy body fat range for women 20-40 is between 21% and 33%. So you were already healthy and now you're healthier! I also found this, whicih is sort of confusing but may be helpful: "Take your current weight and multiply it by your current percentage of body fat. Then multiply that number by one percent. This will tell you how much weight you need to lose. For example, a 200-pound man has 28 percent body fat. Two hundred times .28 equals 56. This means that he has 56 pounds of fat. Multiply 56 by one percent to get .56 This means he would have to lose about half a pound to lower his percent body fat by one percent" So if you calculate that out and you're on par with your beginning weight and percentage lost, then you might be good to go. I'll keep looking to see if I can find anything clearer than that.
Posted by kwitherington[/QUOTE]

Hmmm... I don't see how this can at all be accurate since it doesn't take height and muscle into consideration (a 6'6" 200 lb man would be hard pressed to hae 28% body fat, I think).

maribeth721 · May 2012

@J&K: I don't currently do HIIT. I didn't even know what it was. I just googled it. I have always had issues running due to a weird isolated form of cerebral palsay in my heels/heel cords (I know it sounds made up lol). It makes my heels and ankles really painful with I run. I couldnt even walk with flat feet until I was about 8 or 9 years old, I always walked on my toes because I couldnt stretch out. Anyways, that gives me an issue with running. With that said I have been trying running for the past few months a few times a week and I have vastly improved from not being able to continue more than 30 seconds because of the pain to being able to keep going for at least 5 min intervals. So I do, do intervals, but I wouldn't call them high intensity. Im around a 9:30 second mile pace when I do run. Then I usually break for 1-2 minutes and do a brisk walk.

Anyways, since you brought up the HIIT and I didn't know what it was, I started googling lol. So from what I am reading most HIIT intervals are only 20-30 minute work outs? I usually do cardio for 45-60 minutes so 20-30 minutes seems super short to me. Can you maybe give me an example of an HIIT work out you do? (if you do HIIT). I would so appreciate it!

Also as a side note, Ive dropped 3 sizes and I do measure myself so I know I have lost, I was just concerned that the amount of body fat I have still seems very high.

kristinanddan · May 2012

HIIT isn't just running. When you're currently doing 45-60 minutes of cardio, it's probably pretty steady-state - your heart rate is pretty constant the whole time.

What HIIT does is exactly what is in the name - you do higher-intensity intervals, then periods of recovery. The intensity is so high that you should be able to do it for 10 or 15 minutes.

J&K10910 · May 2012

Well, they're shorter because they should be more intense. You shouldn't have much energy left when.you're done. You can do HIIT on any equipment ,outside , etc. So say you want to do it on a bike. You'd push all out for 30 to 60 seconds , then recover for 90 seconds to two minutes, and repeat for a total of 20 to 30 minutes. That's all there is to it. As far as dropping sizes, if you've lost 3 sizes, I wouldn't worry about your bf measurements. You're losing fat. You know you're losing fat. Oh, and I also like circuit type workouts for getting in some intense cardio and strength in the same workout. I've got a couple I really like. I'll post later when I'm not on my phone for you.

dewingedpixie · May 2012

Body fat is a hard thing to lose. I wouldnt obsess over it too much unless you're competing against someone. How do your clothes fit? How do you feel? These are the questions that matter. The percentage will continue to come down.

Body fat is very personal and based some on genetics. Note most lean/skinny women are about 22-25%. The average healthy woman is about 23-30%. Most physically fit women who do amature competitions are about 18-21%. Most competative athletic women in the off season range from about 15-18% and in the in season about 13-16%. As a woman you have to maintain a certain ammount of fat to survive. That number is about 12-13%, and trust me when you're that lean its not pretty think kenyan marathoners. I get about 14% in the summer and FI is not always thrilled about it I eat all day and look like I need another sandwich. Note that your body fat is higher than a man's because it protects your babies when you're pregnant.

Please remember we live in a country that has a very dispoportionate view of what a woman should look like. It makes us become very jaded. At 5'3 I'm currently clocking in at 118 pounds which isnt pleasing me at all but I know I've stacked on a lot of muscle and my body fat is holding at 15% right now which means I dont have room to lose that weight. It still makes me uncomfortable though. I'm realistic that this summer I probably wont drop bellow 115, in the past my race weight was 110. Again this makes me uncomfortable, but I know how I feel and that is strong. I know how my muscles look and that is lean and mean. I know that I run faster, bike harder, and swim farther than I could before. Just 5 years ago I was 105 pounds and 22% body fat. So I know the weight shouldnt matter but because of our society it wracks my poor little mind I want both worlds light, and lean. I cant have both though to be strong I have to have muscle. Societies views can be a cruel mistress. The point of my story is to make you understand we all struggle with weight body fat and image even the leanest of us that know we are where we need to be.

There will always be someone leaner, faster, thinner, lighter than us. We have to learn to judge not by a scale so much but by what our body feels like and tells us. You will get to where you want to be just know it takes time, and you're doing it the right way. Good job on the 3 sizes which tells us the most about how far you've come, the 28 pounds, and the 4% drop. You are making strides and doing something great for yourself. Keep it up girl and chin up head high you are amazing and beautiful the way you are!

B

mbody · May 2012

Here's an article I'd like to share with you. To summarize it in one sentance: Weight lifting is more important than cardio for fat loss.

It covers how you should be distributing your workouts and allocating your time if your primary goal is fat loss. Also, HIIT is more effective than longer cardio sessions for fat loss.

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_hierarchy_of_fat_loss

J&K10910 · May 2012

Ok, as promised: circuit workouts! They combine intervals/cardio and strength training all in one workout and take about 30-45 minutes. They keep me from getting bored, and they're awesome full body workouts. I love them.

My absolute fave: http://fitnessista.com/2011/01/winter-shape-up-2011-week-2/

Another good one. Easier than the above, but still a killer, especially when you're just getting started with intense cardio:

Option 1: On the track or trail

- Run moderately for 5 minutes to warm up

-Sprint for 45 seconds

-Walking lunges for 30 seconds

-Jog 2 minutes

-Bench push-ups for 30 seconds (use bleachers or a tree)

-Jog 1 minute

-Sprint 45 seconds

-Bench tricep dips for 30 seconds (use bleacher or do on the ground with legs bent or straight out in front)

-Jog 2 minutes

-High knee skips for 45 seconds

-Squats for 45 seconds

- Butt kicks for 45 seconds

-Jog or walk 2 minutes (easy)

-Sprint 1 minute

-Tricep dips 30 seconds

-Jog 2 minutes

-Push ups 30 seconds

-Jog (easy!) 5 minutes

-Stretch and drink lots of water!! (From day 2 here: http://fitnessista.com/2010/05/summer-shape-up-2010/)

She's got some awesome stuff. You can also walk/jog instead of jog/sprint, or do the elliptical, bike, etc. Whatever works for you!

Body Fat

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