How hard is it to stay below 10% bf??

[0range]

For any guys who are into fitness knows their body fat %.. how hard is it to maintain a single digit of body fat all year long?

[chess9]

It's mostly about diet. Among American adult males, I'd say 1-2% max are under 10%. I hover around that number unless I'm training for a race or running a lot. I've been as low as 6% in the last year.

There is little reason, I suspect, to get really low in bodyfat unless you want to look perfect on the beach/bed. Some physiologists think you are risking more infections/colds/injuries if you get really low.

Edit: Oh, to answer your question, it's not hard to do if you have the right genetics. For most folks, it's extremely difficult.

-Robert

[albino smurf]

how hard is it to maintain a single digit of body fat all year long?

Depends on genetics as stated above, but also climate and your ability to maintain a consistent high level workout. Where it gets really cold in the winter it is harder than places where the climate is mild in the winter.

[goober]

The older you get the harder it is to stay under 10% body fat. I was tested at 7% at 18 years old and its been all down hill since I hit my 30s

[malakas]

...and I try to bring mine down to..20% all you people make me feel awful.

[0range]

Originally Posted by malakas

...and I try to bring mine down to..20% all you people make me feel awful.

You're a woman right?

Male 6-13% is roughly equivalent to Female 16~20%...

(woman who have less than 10% body will probably look maciated and asexual... and dying)

[0range]

Originally Posted by chess9

It's mostly about diet. Among American adult males, I'd say 1-2% max are under 10%. I hover around that number unless I'm training for a race or running a lot. I've been as low as 6% in the last year.

There is little reason, I suspect, to get really low in bodyfat unless you want to look perfect on the beach/bed. Some physiologists think you are risking more infections/colds/injuries if you get really low.

Edit: Oh, to answer your question, it's not hard to do if you have the right genetics. For most folks, it's extremely difficult.

-Robert

Originally Posted by goober

The older you get the harder it is to stay under 10% body fat. I was tested at 7% at 18 years old and its been all down hill since I hit my 30s

Wow 6 and 7%! that's like bodybuilders when they're peaked for competitions!

Yeah I guess it's largely due to age and genetics... my last roommate was 20, he's tall and "skinny", he usually eats whatever he wants, doesn't exercise (only plays martial art about once a week) and I tested him at 8%.

I asked a couple of my very "skinny" friends (girls, haven't asked guys), and they don't have perfect eating habbits either (eg. skipping meals when they're too busy...etc.)

[malakas]

Originally Posted by 0range

You're a woman right?

Male 6-13% is roughly equivalent to Female 16~20%...

(woman who have less than 10% body will probably look maciated and asexual... and dying)

yes,but I have problem with bodyfat.My body just loves it.It must be the genes.:/ I would like -2% every month(about 4 pounds) but it's almost impossible.I had some doctors tell me that bellow 20% there would be physiological problems,that's why I don't aim lower.(18%). I could really use any advice.

[malakas]

Originally Posted by 0range

Wow 6 and 7%! that's like bodybuilders when they're peaked for competitions!

no don't say this.You can have low-body fat but not necesseraly a lot of muscle-mass.With low body-fat you just look ripped not buffed.One friend of mine,has 6% and though he has six packs he doesn'e look anything like a body-builder.

[0range]

Originally Posted by malakas

no don't say this.You can have low-body fat but not necesseraly a lot of muscle-mass.With low body-fat you just look ripped not buffed.One friend of mine,has 6% and though he has six packs he doesn'e look anything like a body-builder.

I totally agree with this. In my case, it doesn't matter if I have lots of muslce-mass or not, I just wanna look "ripped".

[Topaz]

Originally Posted by malakas

yes,but I have problem with bodyfat.My body just loves it.It must be the genes.:/ I would like -2% every month(about 4 pounds) but it's almost impossible.I had some doctors tell me that bellow 20% there would be physiological problems,that's why I don't aim lower.(18%). I could really use any advice.

Malakas, if women go too low, they will not menstruate. Think about it...your body would be too skinny to support carrying a child, so your body shuts down the whole process! Not a good sign!

Like you, I have a hard time with the BF percentage. I have to remember to be *patient*, and it goes really slow. For me, I also have to eat *clean*, extremely clean. I just wasn't blessed with those 'lucky' genes...I even look at some sweets, and I gain weight! I also try to eat small meals every few hours. When I stick to it, it does make a difference.

You're also much younger than me, so hopefully it won't be as hard for you!!! If you're at 20% and active (and I know you are), then I would say just concentrate on eating a healthy diet (everything in moderation) and you should be fine (barring any other medical conditions).

[malakas]

Originally Posted by Topaz

Malakas, if women go too low, they will not menstruate. Think about it...your body would be too skinny to support carrying a child, so your body shuts down the whole process! Not a good sign!

Like you, I have a hard time with the BF percentage. I have to remember to be *patient*, and it goes really slow. For me, I also have to eat *clean*, extremely clean. I just wasn't blessed with those 'lucky' genes...I even look at some sweets, and I gain weight! I also try to eat small meals every few hours. When I stick to it, it does make a difference.

You're also much younger than me, so hopefully it won't be as hard for you!!! If you're at 20% and active (and I know you are), then I would say just concentrate on eating a healthy diet (everything in moderation) and you should be fine (barring any other medical conditions).

Hey Topaz!Yes I know,that's what the doctor told me too!I'm not at 20% yet,I'm working on it.I do proper nutrition,though I have a little trouble with protein ( very difficult to get it to 1 gram per 2 pounds!),and frequent meals and everything.My problem is that with my new nutrition I lose weight even if I don't want to!But this weight it's not fat it's also muscle.I lose 50-50 muscle and fat. I do weight training with heavy weights (even though the trainers at the gym warn me of getting buffed )and I do HIIT and once a week slow cardio.

[Topaz]

Originally Posted by malakas

Hey Topaz!Yes I know,that's what the doctor told me too!I'm not at 20% yet,I'm working on it.I do proper nutrition,though I have a little trouble with protein ( very difficult to get it to 1 gram per 2 pounds!),and frequent meals and everything.My problem is that with my new nutrition I lose weight even if I don't want to!But this weight it's not fat it's also muscle.I lose 50-50 muscle and fat. I do weight training with heavy weights (even though the trainers at the gym warn me of getting buffed )and I do HIIT and once a week slow cardio.

Ugh...I know...you lose weight, and it turns out your losing muscle. But you know what, I always thought of it this way...if I get myself down to where I want, then I can work on the specific composition when I get there. Make sense? I started a long time ago with this...and almost 60 pounds heavier than I am now...I still would love to lose 20-40 more.

It sounds like you are doing the right things...just stick with it!

[0range]

Originally Posted by malakas

Hey Topaz!Yes I know,that's what the doctor told me too!I'm not at 20% yet,I'm working on it.I do proper nutrition,though I have a little trouble with protein ( very difficult to get it to 1 gram per 2 pounds!),and frequent meals and everything.My problem is that with my new nutrition I lose weight even if I don't want to!But this weight it's not fat it's also muscle.I lose 50-50 muscle and fat. I do weight training with heavy weights (even though the trainers at the gym warn me of getting buffed )and I do HIIT and once a week slow cardio.

Heee.. I think for women it's difficult enought to _maintain_ msucle mass let along _gain_ muscle mass. I wanted to buff up; last year I did some serious weight training (followed a program... used heavy weights, low rep, usually to fatigue... split muscle groups and worked on them in different days..) after an entire year not only was I feeling sore all the time I barely gained any muscles (the difference was negligible).

I think the only way for women like me who wanna buff up is to eat a surplus of calories... and that will almost definite result in _fat_ gain as well. We just don't have the hormones

[malakas]

Originally Posted by Topaz

Ugh...I know...you lose weight, and it turns out your losing muscle. But you know what, I always thought of it this way...if I get myself down to where I want, then I can work on the specific composition when I get there. Make sense? I started a long time ago with this...and almost 60 pounds heavier than I am now...I still would love to lose 20-40 more.

It sounds like you are doing the right things...just stick with it!

WOW!Congratulations Topaz!! Exactly as you,I have lost weight too recently,and I'm working on the better fitness and bf% now.I threw the scale out,because it was very misleading.Right now I have reached the lowest of healthy weight and I'm kinda afraid to lose more.:/ My friends even accuse me of becoming an anorexic.I try to make muscles and eat over maintenance but my metabolism is now crazy!!! Listen,if you have any diet or nutrition question,ask me.Also if you need motivation,support and just to make some new budies come here: http://caloriecount.about.com/community
It has helped me a lot,especially when from time to time I fell off the bandwagon.

[malakas]

Originally Posted by 0range

Heee.. I think for women it's difficult enought to _maintain_ msucle mass let along _gain_ muscle mass. I wanted to buff up; last year I did some serious weight training (followed a program... used heavy weights, low rep, usually to fatigue... split muscle groups and worked on them in different days..) after an entire year not only was I feeling sore all the time I barely gained any muscles (the difference was negligible).

I think the only way for women like me who wanna buff up is to eat a surplus of calories... and that will almost definite result in _fat_ gain as well. We just don't have the hormones

I'm very happy to meet another woman who wants to actually make muscles!In my gym and environment it seems every single female I know is afraid of them!I'm sick and tired of the pink dumbells gazillions of reps advice! I have seen great results in my fitness goals:like I can almost do a pull-up! Which for me is great achievement.lol I do weight lifting 2-3 times a week.Reps is 6-8 and by the last rep I can't do one more.I do usually 3 sets.
I'm very sorry you haven't seen results. I started eating a little surplus but like you I'm scared I will gain mostly fat.

[Topaz]

Thanks Malakas! I will check it out. I've been on about a 2-year plateau, but my fitness has definitely improved in that time.

Orange raises a good point...so many women worry about bulking up...it is silly. Lifting not only helps build muscle, it also helps strengthen bones, which as women we especially really need.

Malakas, maybe that is why you're struggling to stop losing and maintain? More muscle mass will help that metabolism burn better.

[malakas]

Originally Posted by Topaz

Thanks Malakas! I will check it out. I've been on about a 2-year plateau, but my fitness has definitely improved in that time.

Orange raises a good point...so many women worry about bulking up...it is silly. Lifting not only helps build muscle, it also helps strengthen bones, which as women we especially really need.

Malakas, maybe that is why you're struggling to stop losing and maintain? More muscle mass will help that metabolism burn better.

have you tried zig-zaging your cals?Mixing up your exercise and your diet also helps!Also make sure you consume enough calories.Put your stats here to see the reccomended amount of calories consumed: www.phord.com/cc/
You must absolutely eat your cals back after exercise...
I try lifting.I hope it works.

[Topaz]

Originally Posted by malakas

have you tried zig-zaging your cals?Mixing up your exercise and your diet also helps!Also make sure you consume enough calories.Put your stats here to see the reccomended amount of calories consumed: www.phord.com/cc/
You must absolutely eat your cals back after exercise...
I try lifting.I hope it works.

Lifting is one of the best things you can do for your body, especially if you are a woman!!!

You know, when I lost the bulk of the weight, I wasn't working out AT ALL. Just dieting, plus working (which is somewhat physical...I'm on my feet with kids all day). When I starting working out, I got back into tennis and running, and since then I've still lost more, but yeah...finding that balance is tough. Weight Watchers helped...using points to track food and fitness, and making sure I ate back my points earned that I earned working out.

Though, my cholesterol and blood pressure...all perfect. So, even though I have more to go, I started seeing (and feeling) some other benefits a long time ago!

Edited to add: Wow, what a cool website, thanks for the link!

[goober]

Originally Posted by 0range

Wow 6 and 7%! that's like bodybuilders when they're peaked for competitions!

Yeah I guess it's largely due to age and genetics... my last roommate was 20, he's tall and "skinny", he usually eats whatever he wants, doesn't exercise (only plays martial art about once a week) and I tested him at 8%.

Uh not bodybuilding. I was doing a lot of long distance running. Many long distance runners have body fat in the 6-9% range. I have read the some of the elite long distance runners are in the 4-5% range.