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Amount of time to lose 1% body fat

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dawkins_20
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2005/08/14 08:49:32 (permalink)
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Amount of time to lose 1% body fat

First off, i know that everyone is different and that it will vary with each person, but i was wondering how long it usually takes the average joe to lose 1% body fat, WITHOUT loosing signifigant muscle. For instance, most people agree that for bulking you can put on 1 pound a week safely. 

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    Marc David
    NoBull Bodybuilding
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    RE: Amount of time to lose 1% body fat 2005/08/14 09:27:35 (permalink)
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    Ah but 1% body fat is different for all of us right?

    1% to a super skinny guy might be just 1 lb of fat.  So a week.

    But 1% might be 5 lbs to a heavier person and could take a little longer.

    However, for the sake of technical arguments, I've lost about 1% myself going from 17% to 15% in just about 3-4 weeks with cardio about 5x a week using moderate regular cardio to HIIT.

    Marc David – CPT
    Author of NoBull Bodybuilding
    rayanam
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    RE: Amount of time to lose 1% body fat 2005/08/16 04:54:50 (permalink)
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    It really depends on your body weight, speaking about myself, i lost 3 % body fat (14% to 11%) in the first 5 weeks, and then it took me another 5 weeks to loose 1% (11 % to 10%) ... and it seems like its taking forever now for another 1%... i go to the gym 4 to 5 days a week.. I spend at least an hour and a half there, doing cardio and weight lifting, or taking thai boxing classes plus weight lifting...
     
    I really think that Abs are done in the kitchen rather than in the gym. Watch your food program and go consistantly to the gym and leave the rest for your body :-) Calculating the percentages has proved really stressing for me...
     
    Im thinking of using some suppliments to help me loose the last 1 or 2 % fat (which seem Sticking there at my stomache sooo stubborn ! ! ) ... Would you guys suggest Hydroxycut or Thermogain ?
     
    Thanks,
    Rayan...
    dawkins_20
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    RE: Amount of time to lose 1% body fat 2005/08/16 14:42:01 (permalink)
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    Ok see im naturally an ectomorph, so this cutting cycle should be much easier for me than this 8 month bulking cycle i have been on. Its taken me about 2.5 months to go up from 180-190, and now it hasn't gone up in the past 3 weeks, which is very frustrating, despite the fact that im eating more now than ever before. Anyways, at 10% body fat, they say that is when your abs start to show, is that the case for you? And is that when flexed or relaxed.
    rayanam
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    RE: Amount of time to lose 1% body fat 2005/08/21 00:52:31 (permalink)
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    At 10% fat you start seeing the form of your ABS, especially the upper part and the sides. However, you should make sure you perform different excersises to build up strong ABS. I would recommend you look at this website to check out different tactics to grow better ABS :
     
    http://www.muscletech.com/TRAINING/MAIN/Training_Men.shtml
     
    As for me, i can see the form of the ABS but i always feel there is still some tiny little fat tissues that i should get rid off.. and these seem to be the most stubborn, they just cover the 6 packs when im relaxed and its really frustrating... Im increasing my Cardio workout these days up to 60 minutes a day, 4 or 5 days a week minimum. I know im risking loosing muscles at the same time, but im using ThermoGain to help me loose the fat only and keep the shape of the muscles. Im doing this cause im sick of having that extra fat tissue and i desperately need to loose 1 or 2 more fat % .
     
    You know any better solution ?
    bluefin
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    Weight 2005/09/13 02:44:25 (permalink)
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    well it all depends on person to person
    the type of body he or she has
    and also what type and amount of exercises he or she does

    PimpWivGunZ
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    RE: Weight 2005/11/13 09:04:25 (permalink)
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    does any body know how to measure ur body fat online, i heard something about ur weight height and age, but this cant be accurate seen as u cud weigh a lot and have almost no body fat becuase muscle weighs more than fat, im training my abs and need to know how much fat i need to burn to get down to 10% any suddgestions?
    danmirage
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    RE: Weight 2005/11/20 03:23:06 (permalink)
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    PimpwivgiunZ...all the methods YOU can use to test you bodyfat are...how to put this..unreliable on a one time basis.  They are better used on an ongoing basis.

    That said, there are many methods you can use at home to track body fat over time:
    ---Using the tape measure (circumfrence measurements)...This may not be the best for muscled types

    ---Skinfold Calipers...I like this method if you use a 3, 4 or 7 point test, but for some (4 and 7) you need someone to help you take measurements from the back.  4 and 7 point tests are my preferred method.

    ---Bio-Electric Impedance...so far this seems to be an alright method that is easy and one person can do it.

    Here is a calculator that allows you to use skinfold calipers or tape measure
    http://www.pcis.net/gagne/fitness/Entry.htm

    Here are links to the best prices I have found for the latter two items from amazon:
    Skinfold Calipers
    Bio-Electric Impedance

    The key to weight loss is to consume fewer calories than you take in.  Always start with the least cardio work possible..then add as you absolutely need to. 

    To make that loss fat only, your resistance training has to keep the body in adaptation mode, that is to keep the body unaccustomed to the work you make it do.  Do not overtrain!

    In order to get fat loss and muscle gain right on, you need to track your % bodyfat.  Otherwise you are guessing when you lose/gain a pound - what you lost/gained.

    Consider determining your metabolic type..that is, what mixture of foods your body responds to best.  Then create menus around that with the right mix of Protein, Carbs, and Fat.   Use menu planning software to help take the stress off this.  You can easily alternate similar food types (i.e. potato/rice/quinoa) for variety.

    Determine your daily calorie burn.  To lose fat, set your calories at 500 below that.

    Go a week following your plan.  At the end of the week check your body fat again - always at the same time of day with the same method and tools. 
    If you are gaining fat then the calories are too high.  Drop 500 or add cardio time.
    If you are losing fat go another week as is.
    If you are losing fat and muscle your calories are too low, go up 500.
    If you are gaining muscle go another week as is, muscle burns fat and will speed your loss later.
    If you are gaining fat and muscle, you can drop calories a bit or add a bit of cardio...depends on what your level of cardio is to begin.

    If meals leave you hungry, adjust them until you find a good mix for you of P-C-F
    Hunger means either you need fat or carbs.  Yes, dietary fat helps you lose fat!

    Losing that fat below 10% requires special consideration. 

    If your fat losses stop...You must keep your muscle fed. So, you might drop fat and carbohydrate calories but keep the protein near your recommended level.  Also, if your fat losses are tough, be sure to: Alternate the type of cardio you do bi-weekly.  Add intensity to cardio (faster or more incline/resistance.)  slowly add time over the course of months.
    post edited by danmirage - 2006/02/03 11:10:22
    dxclaudio
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    Re:Amount of time to lose 1% body fat 2010/11/24 14:08:10 (permalink)
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    I can tell you my personal story about loosing body fat %.
     
    I'm currently 25 y/o male, have always been active.
    I been on the fire academy and as far as exercise I've done Jiu Jitsu, MMA, boxing kick boxing played soccer and weights.
    I was never able to do any of those consistently because I been in school since 06, work full time and have a daughter I need to give time to. I always been around 13-15 % body fat until I went to RN school. I was in my best shape then weighing 188 and 12-13% body fat. Then when that **** got hard I didn't work out for 8 months, I went up to 210 lbs and 19% body fat.
    So I started working out 6 weeks ago, I go to the gym around 10 times in 14 days so I'm pretty much there everyday. I only been doing heavy weights, 8-12 reps, sometimes even 4-6 when it's real heavy. No cardio at all, except 2 spinning classes like week 3. The work outs consist of chest/tri's, biceps upper back, and shoulders/neck/lower back for about an hour and a half sometimes 2 hours. After that I would do abd work out on the mat from what I learned in my MMA training. 30 seconds on 30 seconds rest, all the abd exerceises can be found onyoutube or w/e as well if you search em. This all started 5-6 weeks ago at 200 lbs and 18.7% body fat. Now 5-6 weeks later I'm at 196 and 16.6% body fat. So in less than a month and a half I went down 2 % body fat.
    I dont take any supps except zero carb iso pure. I dont even take the 2 scoops because is pointless ingesting more than 30g protein per sitting. I drink it with milk, and banana milkshake and it tastes great.
    Today is going to be my first day taking a creatine/ pre work out supp because I want to see faster results in the beginning just to loose this damn gut again. So i'll check in with you guys again in 1 month to tell you my progress (fat %) thus far. Good luck to all y'all trying get rid of fat.
    Sorry for making it so long but this would give you a better picture if you had this question like I did 6 weeks ago.
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