how hard is it to maintain a single digit of body fat all year long?
...and I try to bring mine down to..20% :neutral: all you people make me feel awful.
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
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
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)
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.
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).
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.
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!
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
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.
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.
Hi can you talk about how much long distance running is a lot and whether it had a negative impact on your body (such as join pain, tendonitus...etc.. but then again you were young so you probably didn't experience any?)
Malaks, why are you having such a hard time getting enough protein?
It's really not that hard, especially as you stated, you are only trying to eat 1g per 2 lbs.
I believe it's recommended that men trying to add muscle (and maybe women ?, idk) determine the number of grams of protein they should eat by multiplying their bodyweight by 0.6-0.8 (depending on how much muscle they are looking to add).
Come on, 44g of protein, that's so easy to achieve. One 6oz can of tuna alone has 30g of protein in it. Two eggs in the morning, thats 12 g. That's 42 g of protein already.
http://www.marksdailyapple.com/protein-amounts-in-food/
As far as losing weight is concerned, don't worry so much about the calories. Counting calories meticulously will drive you crazy. Focus on eating the right things, lean meats and other protein sources(nuts, eggs, maybe some cheeses, etc) plus mostly vegetables and some fruits for your carbs (I guess if you are really active you might want to eat some grains, but generally avoid them).
The new science on why people gain weight claims that: carbs drive insulin levels which drive fat
That's what you should remember and take into consideration when you choose your meals. Lower your insulin sensitivity by lowering your carbs intake and your sugar intake. Become a fat burner and not a carb burner.
I agree that in order to make a permanent change you have to establish a program that suits you and your tastes. You shouldn't be eating foods that you think taste disgusting. I guess I am lucky bc there are very few traditional foods that I won't eat.
But it's going to be tough to pack enough protein into your diet if you aren't eating more meat. Meat, fish, and poultry are very high in protein and there are so many different kinds (turkey, chicken, buffalo, beef, lamb, shrimp, tuna, salmon, crab, lobster, etc.). I'm sure there is a way you can add more meat to your diet. Be creative, try new recipes.
How about this: make yourself a salad or a stir fry. You have so many options from choice of meat to choice of salad dressing or sauce (be careful not to smother your meals with the dressing or sauce though). Make a salad with some nice mixed greens and other vegetables. Throw some pieces of shredded chicken (or other meat) on top. Add bits of crumbled hard boiled egg, maybe even some almonds and beans if you want even more protein. Add a little salad dressing and you will hardly taste the meat. It's easy.
I have to eat eggs,meat or tuna every day to reach it! Protein powder is out of the question because I don't trust the products (they mix them with carnitine,tavrine and some steroids).I don't see a way of getting the 44 grams I need on a 1200-1500 cals diet.