Lower my body fat percentage?
I am 16 years old and I am a runner (middle/long distance). I am 172cm and 60.5kg . From online calculators (probably inaccurate i know) and from cheap hand held monitors I have worked otu my body fat percentage to be about 20%. I want to lower it and also looking at myself I think that I am too fat (I have body image issues [had anorexia/bulimia] but genuinely think I should loose some fat and tone up). Does anyone have any ideas that might help me? Thank you x Also, can help me with what I sould be eating and how much etc? thank you x
Public Comments
- do a lot of aerobics
- Judging by your weight and height I'd say you look perfect (I am only an inch shorter than you but weigh the same). Believe me when I say you don't need to lose any weight at all. Just start doing some weights to tone up and you'll look super sexy just like me :-)
- If you continue to train well, and consume adequate protein and complex carbs for muscles growth, as you gain weight, this will mostly be lean muscle mass. For each kg of muscle you gain, your body fat (as a percentage of your total weight) will fall. In this way, you will continue to perform well with your running, avoid injury and hopefully better your PB. It is important to maintain a healthy body fat percentage. don't forget that these machines measure visceral fat too (the stuff inside around your organs)) which in females is HUGELY important in hormone regulation - eg periods. Without these, your bones will begin to lose density, increasing your risk of osteopaenia and osteoporosis in later life. Dr P
- its just so easy.. just minimize your food intake esp. those fatty foods and always eat fiber enriched foods and always drink plenty of water,and if you want you can try the "AFTER 6" process wherein you will not at food after 6pm and onwards except for water....hope this help.....
- The key is: Diet Diet Diet, then exercise: You need to eat 5-6 small meals a day. Eat some protein with each meal! Cut out all refined sugar!!! Also add more fiber. The fiber and protein will fill you up, helping you to cut down on your unhealthy eating. Also by eating more than 3 meals spread out through the day you will kick your metabolism in high gear. Here is a general meal for a day: Breakfast: 2 poached eggs whole wheat toast 1/2 cup fruit Snack: Cottage Cheese with veggie Lunch: Turkey, lettuce, tomato, whole wheat bread sandwich 1/2 cup fruit Snack: Protein Shake Dinner: Turkey Burger ( no bun ) Side of brown rice Side of Broc. Then exercise regularly 4-5 days a week. Do both cardio and lifting. But on days that you do both. Do lifting before your cardio and you will maximize your fat burn. Cardio can be a sport: basketball, soccer, football, anything with losts of movement. Golf is a no no. So Example : Monday - 30 mins lifting then 1 hr cardio Tuesday - 1 hour lifting Wednesday - Rest Thrusday - 30 mins lifting then 1 hr cardio Friday - 1 hour lifting Saturday - Rest Sunday - 30 mins lifting then 1 hr cardio For exercises check out: xercisefactor(dot)com They have hundreds of exercise video clips Also check out the XGen to randomly generate a workout routine. You have to sign up, but it is free.
- depends how well do you eat? i am unsure about adding this but the detox diet should help your problem.... 1) Fresh Fruit All fresh fruit 2) Fresh Vegetables All fresh vegetables, Great detox foods include broccoli, cauliflower, broccoli sprouts, onions, garlic, artichokes, beets, red and green vegetables. 3) Rice Brown or basmati rice, rice cakes, rice crackers and rice pasta. 4) Other Grains Quinoa, amaranth, millet, and buckwheat can be used instead of rice. They can be purchased at a health food store. 5) Beans Split yellow and green peas and lentils are easiest to digest and require the least soaking time. Other acceptable legumes include kidney beans, pinto beans, mung beans, garbanzo beans (chickpeas) and adzuki beans. 6) Nuts and Seeds Unsalted nuts, seeds and nut butters can be sprinkled over any meal. Includes flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews and walnuts. Avoid peanuts. 7) Oil Extra-virgin olive oil 8) Condiments Vegetable salt, sea salt, vinegar, naturally fermented soy sauce or tamari, any culinary herbs or spices, limited amounts of honey. 9) Herbal Tea Herbal non-caffeinated teas, green tea. 10) Other Beverages Water, lemon water, 100% natural fruit and vegetable juices, rice milk 11) Daily Detox Must Do's ·Drink a minimum of 8 glasses of water per day, warm or room temperature. Water is essential to clear waste from the blood. Thirst is often mistaken for hunger. ·Do not drink liquids around mealtime. ·Dilute fruit juice with 50% water. ·Take the time to chew food well, especially grains.
- You do realise that 20% an ideal percentage for a woman to be, it's very fit and lean. That's what I'm aiming to be. However, perhaps you want more muscle definition in which case you need to start doing strength training 3 times a week and eating more protein, around 110g per day. At the moment you have 48.5kg of lean mass and 12kg of fat. So you don't have a lot of body fat and you have a decent amount of lean mass. I guess it's just a case of increasing the lean mass by 1-2kg and reducing the body fat by 1-2kg. For example if you got the lean mass up to 50kg and the body fat down to 11kg, you would still weigh about the same, but would have reduced your body fat percentage to 18%. I wouldn't go any lower than 15% body fat or you can face various health problems.
