Find solution
How To Reduce Fat?

How can i reduce my body fat percentage?

  • I am 6"0 and about 165 pound so i am not fat or anything i would just like to trim down the extra fat on my midsection and put on some lean muscle mass. I have done some reasearch i am currently eating 5 meals a day i usually eat whole wheat cereal in the morning with a cup of greek yogurt for protein, then i will have half of a ham and cheese sandwich with a nutrition bar that has 14g of soy protein, i have this same exact meal at noon for lunch( i am still in highschoo so i cannot cook a meal during the middle of the day) when i get home i proceed to have a half cup of oatmeal with some broccoli and usually chicken breast or some egg whites after i eat this i dont eat until around 8:30 because from 4-8 every day i train jiu jitsu i would say half of it is just drilling and working on technique but the other 2 hours is a pretty intense workout with some workouts my instructor has us do and then we grapple with everyone. i then get home and go on about a 3/4 of a mile run. after that i make a smoothie with mangos, bannanas, strawberries, a scoop of whey protein(25g), lowfat yogurt , 2 tbsp of peanut butter, milk, and cran pomegranate juice. i was wondering if there is anything else i should be doing? i want to get down to anywhere from 4-10 percent body fat. also i have heard it is bad to eat fruit in the morning as it makes your body produce insulin and your body cant burn fat while insulin is doing its thing is this true?

  • Answer:

    Your routine seems quite good. You could do with maybe 20-30g more protein, but otherwise seems good. The insulin part is true, however fruit doesn't contain enough sugar to cause enough of a spike to prevent your body burning fat. Be careful of fruit juices as they are far more concentrated but just fruit should have no effect. The only thing I would change is I would make the run longer (you can slow it down, just make it far longer), like around 3-5k even if you have to walk alot of it, or try High Intensity Interval Training with 400m sprints.

anonymou... at Yahoo! Answers Visit the source

Was this solution helpful to you?

Other answers

Smoke ciggs

Douglas Williams

Why do you want to get to 4% bodyfat? You wouldn't look good, you would look ill!! There is no reason to go below 10% bodyfat unless you're a competitive bodybuilder. You would have plenty of muscle definition at 10%. Losing bodyfat is not complicated. You need to eat less calories than your body needs to maintain your weight so you're losing 1-2 pounds a week, you need to eat 1 gram of protein per pound of bodyweight and you need to train with weights 3 times a week. Simple as that! There's no need to eat 5 meals a day, there's no 'dirty' or 'clean' foods and there's no need to worry about insulin unless you're diabetic. To be honest though, I'd concentrate first on building a good amount of muscle before you think about getting lean. You've already said that you want to gain muscle while losing weight. The problem is, you can't gain muscle while losing weight in normal circumstances. To gain muscle you need a calorie surplus, to lose fat you need a calorie deficit. It's best to concentrate on one thing at a time because if you try to do both you'll end up doing neither! You should take advantage of the naturally high testosterone that you have in your body at your age and build a good amount of muscle and diet the excess fat off in a year or so.

Leroy

Related Q & A:

Just Added Q & A:

Find solution

For every problem there is a solution! Proved by Solucija.

  • Got an issue and looking for advice?

  • Ask Solucija to search every corner of the Web for help.

  • Get workable solutions and helpful tips in a moment.

Just ask Solucija about an issue you face and immediately get a list of ready solutions, answers and tips from other Internet users. We always provide the most suitable and complete answer to your question at the top, along with a few good alternatives below.