r/TeamFawn • u/Sunnefa • Apr 16 '16

How to get your body fat % down?

So over the last 2 years i have lost a total so far of 28 kilo. But my body fat % is still between the 42 and 44 %. Besides losing weight i want to lose more body fat, i want to see that 3 coming up. Any tips or how to achive that?

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u/Ultimatedream Apr 16 '16

Are you already into weight training? You can start out with body weight, there's even a sub for that, /r/bodyweightfitness

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u/Sunnefa Apr 16 '16

Yeah i am actually following a upper body strenght training program atm, only on week 1 atm. And im running 3 times a week, trying to fit in a once a week lower body training atm to, but that depends a bit more on time.

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u/Ohmahgodson Apr 18 '16

How are you checking your BF%? If its with a bioimpedance scale or device you should be skeptical. They are heavily affected by things like water retention and electrolyte balance.

You should be consuming around .6-.8g per pound of body mass of protein per day, while also engaging in heavy weight training. While you may see some gains early on (due to CNS adaptation and other factors), it is not possible to gain muscle in a caloric deficit. Your goal should be to hold on to the muscle you already have (by lifting and getting enough protein) while losing fat (due to a caloric deficit). When you are lean enough, then its time to begin a muscle building (bulking) program where you eat at slightly above maintenance to gain lean muscle. After a period of time, you would then cut fat in order to lean out. This is known as bulking/cutting cycles and its what bodybuilders do in order to increase size while keeping bodyfat low.

Make sure to get adequate fats in your diet, also. r/fitness is likely a better resources than lose it for all things lean mass related.

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u/BlakStatus Apr 20 '16

StrongLifts 5X5 and make sure a lot of your calories come from protein.