Losing Body Fat

[erie]

Hi, I have just join the group. I dont want to lose weight but I just need to lose the body fat. Help!

[Jsports]

To reduce your body fat you will need to have a calorie deficit while following a strength and conditioning program. You cannot lose body fat without dropping weight unless you increase muscle size to sustain your current weight. Don't fall over and think your going to be the next Arnold though. Improving muscle endurance and lean muscle mass will help increase your metabolic rate which will mean you can burn more calories each day reducing your body fat % over time.

To reduce body fat though is mostly down to your diet the above will help lots but if you have a poor diet you won't truly see results. Look over this site for healthy eating options cutting out simple sugars replacing them with complex carbs, reduced fat options. Keep a healthy deficit of between 300-500 calories and in 3-6 months you will see the results you want.

What is your current bf% at? I'm assuming around 15-20 but I could be wrong.

[Jsports]

To reduce your body fat you will need to have a calorie deficit while following a strength and conditioning program. You cannot lose body fat without dropping weight unless you increase muscle size to sustain your current weight. Don't fall over and think your going to be the next Arnold though. Improving muscle endurance and lean muscle mass will help increase your metabolic rate which will mean you can burn more calories each day reducing your body fat % over time.

To reduce body fat though is mostly down to your diet the above will help lots but if you have a poor diet you won't truly see results. Look over this site for healthy eating options cutting out simple sugars replacing them with complex carbs, reduced fat options. Keep a healthy deficit of between 300-500 calories and in 3-6 months you will see the results you want.

What is your current bf% at? I'm assuming around 15-20 but I could be wrong.

[Jsports]

O god not another Atkins....yes you lose weight when you reduce carbs....because it takes water along with it... You will have less energy to function and you will probably feel like crap to even do exercise...people can argue vs this ofc so I will give you the science behind it.

By cutting out carbs rather than just simple sugars you reduce the amount of pruvate turned to acetyl-coa. This joins as part of something called a citric acid cycle...at the end of this cycle is axeloacete a 4 carbon compound that combines with acetylcoa (from glycolysis) to continue the cycle...which is this important? Because beta oxidation of fats occurs in this cycle. So without carbs you will severely reduce the amount of fat you can burn at the cycle will halt.

So with Lchf diets you will lose water and energy and yet you will have the same amount of fat around your body than what you had 4 weeks ago...this is why most people who use crash diets put it back on within 6-12months. It is not a sustained healthy form of weight control. To burn 1lb of fat requires 3500 calories reduced in a week...(500 a day). True fat loss is only 1-2lbs a week and it's important to note because of these figures you will not drop a stone in a week due to fat loss so it's important to get expectations in order of what is actually achievable. Carbs is not the enemy, it fuels you for energy to conduct exercise to burn fat. Athletes eat 4000 calories and yet have low body fat % is a good example don't believe me check out Michael phelps diet. Eat healthy balance with 300-500 calories deficit and don't even look at quick fix diet fads. Exercise + calorie controlled diets of measuring = fat loss

Notice how I said fat loss and not weight loss....good luck.

[chndrash2]

when body fat is reduced automatically you will loose your weight without loosing weight fat can not reduce.