(Closed) UGH! High body fat percentage :(

posted 4 years ago in Fitness
Post # 2
Member
1288 posts
Bumble bee
  • Wedding: June 2018 - Omaha, NE

How did they measure it? The scales that claim to measure it, or any sort of technique other than body calipers will be very innacurate. I wouldn’t worry too much about the actual percentage. If your goal is weight loss, it will come down by itself, and you don’t need to focus on losing fat as much as gaining muscle, because that is what change the percent. Women need at least 10-15% percent body fat to maintain internal body temperature (not die) and only athletes or body builders are in the 15-20% range because they have a lot of muscle.  20-30% is completely healthy.

It’s just a number, and like scale weight, it should be in a healthy range, but don’t sweat it (literally) if you’re a little above. If you want an accurate number, go to the doctor and get measured with calipers, that’s the best way.

Post # 4
Member
5038 posts
Bee Keeper
  • Wedding: September 2017

Make sure to keep your metabolism going by eating small healthy meals throughout the day.  Skipping meals or not eating enough lends to fat storage.

Post # 6
Member
2166 posts
Buzzing bee
  • Wedding: October 2013

When you lift weights what do you do? I ask because there’s a method to weight training. For example: High rep, low weight=toning Medium weight, medium repetition=fat loss, Heavy weight, low rep=muscle building/bulking. 

You need to land in the middle. DO NOT BE AFRAID TO PICK UP WEIGHTS. It drives me nuts when women don’t lift to their potential. Lifting a weight that’s 5-10 pounds heavier than what you normally lift will not make you bulky. 

Post # 8
Member
2166 posts
Buzzing bee
  • Wedding: October 2013

MrsMore14:  13-16 reps is considered high repetition. You can up your weights and do less repetitions based on what you’re doing. You should incorporate weight training into your daily workout. Your cardio should be HIIT. Long cardio workouts at a static state will not bust fat. 

Low: 3-5 reps

Medium: 8-10 reps

High: 12-15 reps

Post # 9
Member
87 posts
Worker bee
  • Wedding: May 2017

MrsMore14:  Consider switching up your macros. I use myfitnesspal to track mine. Sticking between 30-40% carbs does wonders for me. Combine that with more weight training and reistance work. 

Post # 10
Member
1936 posts
Buzzing bee
  • Wedding: October 2015

I think you’re just confused with what your stats mean. With your stats a BMI of 25 is JUST at the end of the acceptable weight of “average” and the very beginning of “overweight” so this accounts for the high BFP. It’s by no means suggesting you ARE overweight, but that’s the problem with ranges. YOu can be acceptable in one area (weight, in your case) and suffer in another (BFP). 

I don’t think I’d get bogged down by stats! Especially if you’re being consistent. Consistent is key, :).

Post # 12
Member
240 posts
Helper bee
  • Wedding: June 2016

I would also recommend lifting heavy and HIIT! I’ve come from 33% body fat to around 25% and have lost about 12 pounds–but it looks like way more because I have more lean body mass.

I can personally recommend New Rules of Lifting for Women–great progressive strength program and you WILL see results if you follow it. It’s also a great read on why women should lift.

I lift 2-3 times a week and do HIIT 1 time a week.

Post # 14
Member
240 posts
Helper bee
  • Wedding: June 2016

I do HIIT on a non-lifting day because I am usually too gassed at the end of my lifts to do it after, but it’s totally individual.

I change up what I do, but right now I’m doing sprint intervals. Tonight I did 12 40 second sprints at 10 mph on 5% incline, with 1 min rests. It’s killer (for me) but the perk of HIIT is that it’s done and over with quickly!

Post # 15
Member
437 posts
Helper bee

How well do you eat? I am a firm believer in a combination of healthy eating and exercise. I avoid items high in sugar content.

I prefer body fat percentage over BMI. BMI is a simple ratio of height to weight while body fat is a substance that we can work with.

How do you feel? After your workouts are you sore? Do you push yourself? If you aren’t pushing yourself you will likely not hit your goals. A lot of women are afraid of weights because they don’t want to bulk up,  and I used to be one of them. My BMI has always been in the underweight category, but I used to be more “skinny fat.” I altered my diet and started weight training. I am very tone now, and it’s not gross. My BMI is still in the underweight category, but my body fat percentage is 15.7 (margin of error is 3%). I add the 3% because when I look at photos of the categories I find my muscle tone compares more to the 17-18% category. No matter what method I use I get these results. With the weight training I gained muscle weight comparable to what I lost by eating properly and exercising, so my BMI remains the same. But I promise you I am so much more healthy then I ever was. So point there is there is a definite difference between BMI and body fat percentage.

Eat healthy. Increase your weights. Enjoy the journey.

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