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In the post two weeks ago about Heidi Montag and knowing when to stop, I touched on the different ranges of body fat percentages. That being said, I don't think you need to be that lean to really be really inspired and stoked about your body. Case in point, lets take a look at Gretchen Rossi from the Real Housewieves of Orange County.
It doesn't take anything more than a smart workout, a smart diet, and sticking to it to get down to 19% body fat. So this gives you a perspective on what we're talking about when we throw around body fat percentages. Josh Hillis is a level 2 Kettlebell Instructor (RKC2), Certified Personal Trainer, Performance Enhancement Specialist, Z-Health Movement Specialist, author of The Stubborn Seven Pounds – the most powerful system for continued fitness success there is. And that’s the thing that’s so great, you totally get to choose which one works for you! I am not disagreeing with you, but I do find it hard to believe that Zuzana is only 14-16% body fat.
Zuzana actually wrote a post last year on how to measure one’s body fat percentage with calipers. At first when I saw this post I thought 12-15% fat on Zuzana sounded about right, until today.
When I got my results back I almost couldn’t believe I was this lean without having to cut out carbs.
Upon second review, I’m about as lean and muscular as Zuzana is here, in these pictures. I am a bit late with my comment but there is an important point concerning Zuzanna`s body fat precentage.
This is a private group for people to connect and discuss habit-based fat loss, and kettlebell, barbell, and bodyweight fat loss workouts.
Cardio (see exercise plan) is going to strip fat from your belly and this core workout is going to make sure that by the time you lose that belly, your waist wont just be smaller, but your abs super toned with awesome definition. These eight moves target your entire core from all angles with a variety of exercises that challenge your stability, balance, and rotational strength for strong, sculpted abs. Lie with your tummy on a stability ball and steady yourself by pushing your feet against a wall (or other secure object).


Lift your upper body while rotating your palms down to the floor and squeezing your shoulder blades together. Sit on the ground with your legs straight and grasp the ends of the resistance band, so you can feel the tension in it. Lean your torso forward, bending from the waist, while maintaining the resistance in the band.
Lean back (to about 110 degrees), pulling your hands in towards your chest and squeezing your shoulder blades together. To control the difficultly of this exercise, just change distance you roll the ball away from your body.
To increase difficulty, lift your knees off the floor so that your legs are extended, forming a straight line between your head, shoulders, hips and feet.
Start in push-up plank position with your shins on a stability ball and your palms on the floor. Keeping your back straight, contract your abs and pull the ball toward your chest by pulling your knees toward your chest. Lift your right foot off the floor, swinging your leg out to the side to bring your right knee to your right elbow.
Lie with your lower back on an exercise ball, your feet flat on the floor and put your hands by your temples.
Hi Lucile, when you finish one exercise program, you can go to the next one and start where you left off. Getting to 20% is actually fairly easy if you aren’t eating a lot of processed foods, and you exercise regularly. It would be awesome if you could post more pictures of women and the BF% you estimate them to be at.
Getting body fat % down is something I have been encouraging certain individuals to do (Although my goal is to teach people with muscle how to take it to the next level) for some time now. For YEARS I was stuck (like most women my age) with the idea that hours of cardio, reading magazines on a treadmill or distance jogging with a few crunches here and there was the way to go for a great body, and I shied away from the free weights.
SO anyway, kudos to you for spreading the news that shorter, harder more intense workouts beat slogging away with cardio forever.
Unfortunately, I can barely do the Stability Ball Straight-Leg Crunches because once I struggle to lift the stability ball between my feet and calves, I can’t lift my torso!!


These exercises look great ?? How long do you think it should take to do all of it and doing it well !?
To get down to 15% takes more work, it’s not impossible but you have to be dedicated.
Personally, the 14% look scares me a little bit (also, I don’t think I have the self discipline to ever get there!). Especially guys that suffer from man boobs, as getting the body fat % down is one of the first things people may have to do to get the look they want. Last time I got my body fat percentage taken professionally, they told me I was at 13% and I am definitely not as lean as Zuzana.
I do admire the women who are able to achieve that level, but I agree with you that a 20% bodyfat level is completely acceptable & awesome. I think that Zuzana is more in the 8-10% range as her skin is very thin and there does not seem to be much fat at all on her. I do her workouts and weight train, but my eating habits still leave much room for improvement, so I will get there!
As a female you can be ridiuclously lean in your upper body and still carry a substantial amount of fat in your lower body. As after 3 months, your body will become used to them and you’ll need to change the exercises to keep it challenging and keep burning calories and increasing fitness! And that’s all it took, 7 or 8 months combined with not eating garbage, to see a significant difference, both aesthetically and in my strength, balance and endurance (not to mention mental toughness). So if you have a lot of weight to lose, you actually won’t see a difference for some time. In the (relatively few) pictures on bodyrock that show her legs she doesn?t have a lot of definition in her quads.



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