I am not new to this site, I have gotten a great deal of help from some great people here and I am proud to say it has been successful.
I am hitting my goal weight slowly but Im getting there. when i started here I was 170lb I am now 153lb. Im just having problems bringing my body fat percentage down.
Does it make sense that I am losing weight but my body% is not dropping as it should. I mean I dont look fat Im seeing great result but for someone to be 153 my body fat is still reading between 31% and 32% Im stressed out. can some one help me.....Note the scale that i use reads my weight then a few seconds afta my body fat.
I use similar scales. I take a reading at the same time of day every week (7am Saturday morning) and simply use it as an indicator of whether my BF% has gone up or down. I don't think it is all that accurate. Next time I get a BF test at the gym, I'll compare it my my own readings and let you know if its anywhere near.
Assuming that you are right and you're dropping weight but not fat, that suggests that the weight is being lost elsewhere - could you be losing muscle weight, or water weight?
Monday- Upper body (free weights and assisted machines) And 20 min on tread and 20 min on bike
Tuesday-lower body-(free weights and assisted) 20 min tread- 20 min bike-
Wed. --Upper body (free weights and assisted machines) And 20 min on tread and 20 min on bike
Thursday:lower body-(free weights and assisted) 20 min tread- 20 min bike
Friday: Upper body (free weights and assisted machines) And 20 min on tread and 20 min on bike
Saturday I will go to the gym if I miss a day out the week the week and it will be an all around body work out plus cardio. (if im feeling really good ill go saturdays just to add a 6th day for that week)
It sounds like a lot but maybe 1 day out of that week I do miss my 20 minutes of bike like yesterday I missed bike cause it was so crowded in there. lol lol
My diet is pretty much the same (MY CAL INTAKE IS 1400 NO MORE THEN THAT) - no fried foods- no pasta no rice - enough protien and fiber. water. I dont eat white bread I eat nothing bu whole grain bread or cereals.
Example of a normal day:
Breakfast:
1 cup of Go lean fiber cereal
1/2 cup of fat free milk
1 banana
1 cup of dannon fat free yogurt
Snack:
apple or banana
Lunch:
6 to 8 oz of salmon
1 to 2 cups of lettuce
4 to 6 oz of green beans (fresh not canned)
and water or 1 cup of peppermint tea.
Snack:
yogurt or fruit
Dinner:
(depends on how I feel afta comming out of the gym)
tuna on whole grain english muffin
or
grilled chicken with veggies
or
if im really beat a bowl of whole grain cereal fat free milk and a fruit--then right before i go to bed 1 serving of Whey protien made with fat free milk or made with water.
and there is my life. Im not complaining because i lost a great amount of weight but i need to get more lean. I increased my reps when lifting. I try to do more time on the tread or bike but at my gym u are only allowed 20minutes because other people are waiting so there be a line.
So can anyone explain to me how can i get more lean and beat this monster body fat. lol lol
Fox, it sounds like you may have hit a plateau. If Iwere in your position, there are 2 things I would do to kick start my metabolism again.
1) Mix up your training. I notice you are only doing bike and treadmill for your cardio so, I would add something else. Maybe swimming, x-trainer, aerobics class - whatever makes your cookie crumble. Remind your body whose boss and shock it into dropping the fat.
2) Eat a cheat meal once a week. Go and have a burger and fries or whatever food drives you crazy. Your body can easily get used to a set calorie intake and what was once making you lose fat (1400) may well have become your new maintenance level. Having more calories once a week will make your body realise it isn't being starved after all so, it can burn up the fat when it needs to.
Hope that helps - those 2 things certainly got me past my first plateau. Best of luck
