This is a detailed explanation answering the question how to lower body fat without losing muscle.
If you jog at a low intensity, you are using a higher percentage of FAT to fuel your activity. The TAKE HOME is do sprint intervals, and in-between your sprint intervals days do low intensity cardio to recover and still do some fat destroying work. If you are the kind of person who wants to get lean muscle and get in shape for Summer in just a few weeks,then this program is for you! If you are in the gym every day trying to build muscle, you may already have the body you envision, you just need to lose the fat. If you are attempting to build muscle and you do not have a lean physique (See: Ideal Body Fat Percentage Chart if you are unsure), I strongly recommend you focus on losing fat without losing muscle before attempting to add some bulk to your frame. Gaining muscle without gaining fat is a very difficult proposition, even if you count every calorie you eat meticulously.
I must disclose I have a bias against muscle building – I think most guys have more than enough natural muscle once they reach maturity and after putting in a few good years of quality lifting and eating.
If you are at, or above 15% body fat (the chances are likely), I highly recommend focusing on losing fat first. If you are not lean, you have body fat that is hiding your hard earned muscle mass and even more important, hiding the shape of your muscles. For example, your shoulder muscle is a round, teardrop shaped muscle that is involved in all pulling and pushing movements.
In the photo of me to your right taken a couple of years ago, I have 155lb of lean body mass and I weighed around 167lb.
Let’s say you want to add 10-15lb of muscle to your frame, do you know how much volume 10-15lb of muscle has? I’m not a big fan of using weight when it comes to building a certain amount of muscle. The better way is to measure your body parts to see if there are any major areas of improvement. You may learn after doing some body measurements that you can definitely get your thighs and calves an inch bigger. I hope after reading this article the choice is very clear as to whether you should lose fat first, or build muscle.
My overall goal is to get to 190 at 10% body fat, so to get to the point, would going up in weight to about 210 lbs and then cutting be more effective than going up to about 14 or 15% body fat and then cutting not to allow my body to become too accepting of holding onto bodyfat. To answer your other question about adding bulk, yes, adding some fat is ok at 10% body fat, just want to be careful, that’s all.
After changing your body fat percentage from the high teens to the low teens, hitting a plateau is almost expected from my experience. 2) Add more intensity to your exercise program – You may want to first take down the volume of exercise down a little for a couple weeks to gain your bearings, but then whatever you have been doing, take it up a notch either in terms of volume, or intensity.
Be sure you are drinking enough water and getting enough sleep, which can easily effect your results. For the answer to your second question, I could write a book on it, but in the meantime, i just added this article so that you can appreciate the difference between maintenance vs. Hey Marc, I’m 15, a male, and I am 5 feet 3 inches tall is 122.4 pounds too much wait for me ? Thanks your site is amazing and can you do a pull up video on how to do pull ups properly and how to get from one pull up to 20 pull ups?
After reading several of your articles I’m really understanding the science of getting lean alot better.
Hey Devin – I suggest you check out some of the motivational articles under the motivation category (top right of this site there is a box which has the categories tab). I’ve been fasting on water only for 7 days and have dropped from 93 kgs to 87kgs in 7 days. Can you read the message that I sent you on You Tube (PolishBob96), the message that is about my workout and can you tell me if it is a good workout and will this workout make me stronger and build muscle and if it is bad what should I add or get rid? Is there anything that I can do to help this web site grow, I wrote about your website on my you tube account, you can check it out if you want to or when you have the time. Thank you for making a video on how to do a push up properly and how fast that I should do them, I finally know how to do them correctly! Sorry for all these long message, and sorry If I am being annoying by writing so much and asking so many questions.
For nutrition you are saying to eat only all- natural food or organic food and how much water should I drink a day ?
You also may consider my BuiltLean Program for a structured approach to getting the body you want.
Fair warning: lots of half-naked people of all different levels of body fat in this article! In its simplest form: body fat is the amount of fat in your body, compared to everything else. A super ripped male body builder who is minimizing body fat percentage could have a percentage down as low as 3-4%, while a super ripped female body builder who is minimizing body fat percentage would only get as low as 8-9%.
Feel free to take a break with this video of a lion cub hanging out with a puppy and a rabbit. If you are trying to look like Ryan Reynolds or Jessica Beil in Blade III, good luck!A Aim for a body fat percentage of 6-8% (men) or 13-15% (women).
If you are interested in getting that coveted six pack, drop your body fat down to the 8-11% range for dudes and 15-17% range for women. If you are an athlete and interested in optimal athletic performance, aim for a body fat percentage around 15% (men) or 20% (women).


Below, you’ll see images of what people look like with different amounts of body fat. 5) The Bod PodA – The method calculates your body fat percentage by using air displacement to measure your body mass, volume, and density. 7) DEXA Scanning– This is considered the most accurate method, as it actually takes a full dual X-ray of your body composition and gives you numbers.
VERY IMPORTANT:A If you are going to start testing your body fat percentage, do whatever you can to test yourself under the same conditions each and every time.
If you have the money, and you have a Bod Pod center close to you, then I’d say this would be the best combination of practicality and accuracy.
Lift heavy thingsA – When you strength train with heavy objects (or with intense body weight training), you get stronger and keep the muscle mass that you already have. Sprints – When you run sprints, you create a similar afterburner effect with strength training, meaning extra calories burned after the completion of your workout. Follow the Paleo Diet – I am biased here, but this is the diet that I follow whenever I need to drop weight.
Body Mass IndexA looks at your height and your weigh; based off this ratio, it tells you whether you are underweight, normal, overweight, or obese. That being said, I do believe BMI can be helpfulA – if you are above 30% body fat, then both your BMI and your body fat percentage would tell you that weight loss should be your primary goal.
I do most of my work in coffee shops these days, so I hope you understand the amount of work and ridiculous number of embarrassing Google searches that had to happen in order to bring this post together.
Now, I know this is one of those super complicated topics, so I’d love to help answer any OTHER questions you have! SEO organizations make sure that assured SEO solutions include the Google website owner recommendations. This formula might be helpful to some- I graduated from National Personal Training Institute in Orlando FL as a Personal Trainer in four Months. The 3 Week Diet is an extreme rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks! For men working out fasted and having a post workout meal immediately after burns more fat and builds more muscle than a workout meal. The research shows that Fasting is extremely healthy for you, it helps reduce your blood glucose levels and helps you to normalize them.
Just wanted to say this article was super helpful to me and well written with it’s humorous undertones! It took a couple of weeks to get used to, but I actually feel my workouts increase in a fasted state.
It will include the most common causes for muscle loss when trying to lose fat, how to avoid them, and exactly what to do to lower body fat without losing muscle in terms of eating and exercise.
Your body can only utilize fat as an energy source with the aid of glycogen, AKA the deadly carbohydrate. When you do sprint intervals, you use less percentage of fat, but A LOT more calories are used. If you are going to be exercising longer than an hour, you must continue to ingest carbohydrates to keep your flame going to burn the FAT logs for clean energy. I have been active for years, but this is the first time I have taken a workout regime seriously. How long should a person do this, and when do we know that all of the fat is gone we don’t have to focus on getting rid of the fat and when all of the fat is gone do we have to do any workouts on getting rid of fat or just focus on building muscle again? I eventually wised up, focused on fat loss, then switched to improving my strength once I hit my target. You also understand that this is one of those things that you should probably know something about. A If you are concerned about menstruation or fertility, it has been said not to drop below 15% body fat. A Click through the different images and compare the percentages of the people above to the people in the link. A By having an accurate list of pictures and comparing a picture of yourself, you can determine somewhat closely what your body fat percentage is. A I have found, as have others, that this method isn’t incredibly accurate as it can very easily overestimate your body fat. A This is also pretty darn accurate, but also pretty darn expensive at usually around $75 per session. A If anybody has any experience with a water displacement test, please share your story in the comments. A  You can get this done at a health facility, and involves you lying on an X-Ray table for about 10 minutes. A  For example: every Monday morning, on an empty stomach, while drinking a single glass of water.
Take multiple tests with your preferred methods and understand that even then it might be off by 1-3% in either direction. A If you are not strength training and still consuming lots of carbohydrates,A you will most likely be losing muscle along with fat, which is not optimal but will help you lose body fat.
A It will give you the same reading if you’re made of 180 pounds of pure muscle, or 180 pounds of pure Cheetos.
A HOWEVER, as soon as you start to get serious about your body weight and training, then BMI quickly loses its appeal. It’s pretty accurate and always consistent, unlike calipers and electric impedance tests, which give me a different result every time. Latest research has shown that the waist-to-height ratio, as a surrogate for body-fat percentage is a highly correlated with premature death from obesity.


However, women had better fat loss results from a workout meal then having a post workout meal about 1.5 hours after working out. This is more scientific-driven, and more specific rather than generalized statements people have already read about. When you break down the numbers of the total amount of FAT-calories burned, it is much greater with sprint intervals. I am curious if you have any tips for breaking through a barrier like this in your workout regime. I am planning to apply for them after graduating college because currently I want to double major in Exercise Science and Chemical Engineering. It’s not nearly as frustrating to add some fat with the muscle now than it was when I was heavier. A  A To take the comparison to the other end of the spectrum, an overweight male at 30% will look vastly different than an overweight woman at 30%.
A Ita€™s typically expensive, anywhere from $50-150 per session depending on where you are located.
A This way, even if youa€™re not getting the correct body fat percentage (due to user error), youa€™ll at least get a consistent incorrect body fat percentage and can calculate how much you lost or if you are progressing in the right way. A Take a photo of yourself each week and compare the photos to the photos in the article above. A If you only want to drop a few percentage points, you can start with the advice at the top, and work your way down towards the bottom as you get lower and lowerA – the closer you get to single digits (dudes) or low double digits (ladies), the more strict you need to be with your diet and training. A I had only followed this plan for three weeks (heavy strength training, Paleo Diet, and working out in a fasted state).
Very simply your BMI is calculated by taking weight (in pounds or kilograms) and dividing it by height (in feet and inches or metres) squared.
I’ve currently been doing Insanity for around the 60 day mark now, and the calorie deficit thing is finally starting to click with me.
They say it’s the closest to a dexa scan because it uses multiple sensors unlike the regular electro-scales.
Having high testosterone lowers body fat and makes you a good athlete, but doesn’t make you healthier. Lowering your carb intake as dramatically as the article says will dramatically decrease your testosterone which is necessary for muscle growth. Opening a training facility has been his life long dream, so that he may pass on his passion for the sport to others, in an ideal training space. I want to take your advice against bulking, but I am not sure what regimes are good for developing muscle mass without necessarily going through the bulking phase. I have hit a couple of plateaus during this adventure however I been stuck at this weight for over two weeks.
Lately I have been utilizing an Atkins type diet, high fat, high protein, low carb approach. Some are advicing me to get into HGH and steroids to burn more fats and get the solid look but am still not convinced.
A Make sure to note the difference in the two men, both at 10% body fat further down the page. A As you get very low, I would recommend cutting on almost all fruit and nuts and focusing on just consuming protein and vegetables. Also, the newer Body Shape Index (ABSI), which includes a measure of waist, age and gender, is an even more comprehensive metric. I have dropped my bf% (from 30% to 17%)quickly while only losing a fraction of the performance.
You can’t do sprint intervals everyday, your central nervous system will burn out and you will over-train. The only tricky thing about this fire is you must continue to gather and feed the fire with carbohydrate sticks or else it will start using nearby MUSCLE trees.
My problem is that I am second guessing my workouts and diets now, and I want to know what the best options are for me at this point. Carbs and fat have been proven to be more important for boosting testosterone while protein is necessary for muscle growth, very little is actually needed.
I read that your body can burn fats in place of carbs and it won’t raise your blood sugar. I’m very lean everywhere except for my belly they guy who did the measurements thought it was a little odd how lean I was everywhere except for my belly. I have just started this approach with the diet to lose the last bit of fat to get ripped, ( already a devout gym rat doing HIIT three times a week with weights 2-3 times a week).
And then a run for an hour…i dont like to really lift weights, my diet is rather well, I would asume. But I would LOVE your advise in what I can do to achive a decent toned body (im not picky), what I should change and keep.
One thing in your get ripped article that you didn’t mention is the type of carbs to eat? I am afraid even with high protein and high fat, with little to no carbs I may burn muscle!



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