How To Lower Your Body Fat Percentage
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- Опубликовано: 25 авг 2024
- #IvanaChapman #reducebodyfat #bodyrecomposition
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HOW TO LOWER YOUR BODY FAT PERCENTAGE (SAFE & EFFECTIVE FAT LOSS) //
Not everyone's looking for weight loss. Many people wonder how to lower body fat percentage without losing muscle. I'll talk about how to reduce body fat and how to increase your lean body mass.
We'll also discuss how to build muscle and lose fat at the same time, also known as body recomposition. You'll learn how to cut without losing muscle and how to maximize muscle retention while losing weight.
I talk about how to lower your body fat percentage safely and how to lose fat without losing muscle, for both beginner and advanced trainees. Maximizing muscle retention while in a calorie deficit is the key.
You'll learn how you can do body recomposition, and find out who body recomp is possible for.
Find out how to reduce your body fat levels, without any magic tricks or supplements.
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Reference values for body composition
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Intermittent energy restriction improves weight loss efficiency in overweight men www.nature.com...
Evidence-based recommendations for natural bodybuilding contest preparation (maintenance calories)
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Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
How To Lower Your Body Fat Percentage: • How To Lower Your Body...
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Really good video! I have been tracking for the past 4-5 months and I went from 35% fat (156lbs) to 28% fat (132lbs) at 5'2". GW is 125 lbs and I would really like to get the fat percentage down to 20%. I do a lot of cardio running half marathons and marathons but I do realize strength training and upping protein intake is going to be key in body recomp.
Wow, great work! Keep it up. 😁 You may find that adding the right strength training will improve your running.
We have the exact same measurements and results from the same time 😅😂
Since watching your videos I’ve stopped eating 4 biscuits 🍪 with my coffee in morning and cup of tea after work and give up crisps all together, went running today but my foot give up again but got my weight down to 12 stone 2lbs from 12st 9lbs before watching your videos, TVAs best exercise ever 👍🏻👍🏻🇬🇧 🇨🇦 👍🏻👍🏻
So happy to hear that! Sounds like you're doing great. 😀
Is the tva video the one about traverse abdominus for the core?
I'm 17 and my body fat percentage is currently on 28.3%. I want to lower it down to 22% 😄😄I'm also a skinny fat with a very low muscle mass, I hope I can be happy with my body soon
Are u happy now ?
@@kriss5081 Body fat percentage doesn’t bother me anymore. I’ll just try maintain normal weight since eating less and those stuff make me can’t concentrate and just don’t feel good. Happiness can be found from different sources.
I'm so happy I found your channel, you're so underrated! I hope it grows even more :)
Thank you so much! 😊
Thanks for watching! What's your biggest struggle with fat loss? ⬇⬇⬇
Really explained well. Finally understood. For someone who has a slipped disc and cannot lift weights what would u suggest and how can one decrease body fat?
Being in a calorie deficit!
Mainly my stomach
Bread… I love it. AND to add insult I’m gluten sensitive 😅
The prescription medications that I have to take make this very difficult. Not most people would be down for 10 plus hours a week of moderate to maximum intensity of training (exercise).
I am 183lba and 30% body fat. Thanks for the tips!
Glad you liked it!
I work out 5 days a week. My weight and muscle levels are good but my body fat is high. 28%. Working to lower this.
90% of your result is going to come from your nutrition. Seems like you’re doing great with your workouts so that’s probably what you want to look at.
Thank you. I’m at a healthy weight but my body fat percentage is around 33%.
33% is not healthy
Mine is 30% it’s frustrating!
Wow amazing video! I learned so much 😊
Glad you liked it! 😊 Lots more interesting stuff here. 😉
YES!!! I need help with this!!!
I was searching “the right way to lose body fat”. This info is very helpful. Thank you😁
Glad you liked it 😊
I love treats, but getting a handle on it. Great vid!
Thanks!
When I started my weight loss journey last year in August of 2021 I weighed 185Ibs. I cut out bread, sodas, and sugar. I eventually got down to my weight loss goal which was at 125Ibs and then I decided to go ahead and lose like 10 more so I was at 110Ibs at the time. After I lost all that weight though I had eventually started to eat bread again and drink sodas and let myself have sweet treats again. I did gain the weight back. However, as of right now I'm tryna not eat bread as often and been drinking very little soda pop. I'm focused on reducing my body fat percentage and when it comes to weight lifting I don't have the right set of weights and I don't have a gym membership.
You don’t need weights to get started. Bodyweight training can be fine too.
@@IvanaChapman I started out doing the basics of exercise but I'm not exactly where I need to be. Also there would be days where I'd go without working out but it's cause I thought I needed a break.
Thank you, I will stick with the bodyweight training
@@babyblues8898 The important thing is to be consistent with your training and keep pushing yourself as you get stronger. Hope it goes well for you!
Thank you ma'am
I have been doing strength training for past 2 months 6 days per week, I weigh 96Kg at the start of my journey 28.5% Body Fat.
Now after 2 months I'm 89Kg with 27% Body Fat.
I'm taking 1500 -1600 Cals per day and 150gms of protine.
I have seen a significant increase in my muscle mass, people also complimented me for the same, But The Fat Percentage is still 27% even after losing 7 kgs.
My goal weight is 84 and I want my fat percentage to 15-16 % , I'm quite confused right now
I'm a Male 23 Years old
Sounds like you’re doing well! It’s going to take some time to get down to the body fat percentage you’re looking at. Your calorie intake is quite low, but it’s hard to say how accurate those numbers are. In any case, it’s going to take you many months to get to 15-16%, and that’s assuming that you stick with the training and calorie intake. Realistically, it’s a 4-6 month process when done well.
Thanks for sharing ❤
I've always been skinny, but with puberty I gained more than muscle, I'm still clinically underweight, but I don't want to drastically change my body, I just want to hsve more muscle than fat.
Enjoy Your Video.
Thanks.
Glad you liked it 😊
So glad I found your channel 🥰 so enlightening
So glad you like it 😁
Great video! So I am trying to get to 17.5 % body fat. I am currently at 19.5. Three months ago I changed my training to mostly strength training. I noticed my body fat went up a little by .4 but my muscle mass did also and my weight went up but not even a pound. Watching this video makes me believe that the reason I did not make the progress in losing BF is because I am not in a calorie deficit. I am definitely meeting my protein goals but I am eating close to 2000 calories a day. This is def not a deficit. Would you recommend I lower the amount of calories I eat? Thanks.
Yes, if you want to bring your body fat % down I would recommend lowering your calories a bit. 2000 is probably close to your maintenance right now. I normally suggest a relatively modest deficit of 250 calories to start. And keep up with the protein and the strength training! 💪 Glad you liked the video. 😊
Replace some protein with lean protein like eggwhites as a substitute. I eat 6 oz of chicken breast and drink 4 oz of eggwhites for example with spinach or broccoli very low fat and calories and very high in protein
Is there any chance you could make a summary in the comments? I love your videos but I have a tricky time concentrating sometimes :(
yes!
Great video
Glad you enjoyed it 😊
Hello! My body fat was 30% and last I checked I was down to 26% I am curious of what it is at now!
Hello, I am currently 143lb, 5ft 2in and about 35% body fat. My goal is about 28% body fat (130-135lbs) and maintain a toned figure. I have been consuming about 1300 calories a day (low carb / no oils, and intermitting fasting) for about a month. And before that I was consuming about 1300 - 1500 calories a day but food with oils and other bad ingredients, also no intermitting fasting. I do yoga, weightlifting and cardo 3-5 times a week for well over a year. I am seeing my weight go down than stall than go down again after I adjust something in my eating habits, but I am not seeing a fat reduction. Maybe it is going down with losing weight, but I guess I am just not seeing it in my stomach area. I am planning on changing to a more intense cardo work out next month, but I am first giving my body time to adjust to the changes I made this month to my work out. The fat in my stomach and waste have always been a hurdle, do you have any tips or tricks for me??
Lots of videos on my channel that have different ideas. There's nothing specific for stomach fat...you just have to keep losing fat until you lose it from that area (usually the last place for many people, unfortunately!). You mention "no oils", but it's important to make sure you have enough fat (and protein) in your diet.
I am 46 year old women who is going through PMS and want to get defined abs.At present body fat % is 19 and my weight is 59kg.I workout 6 days a week only weight training and try to complete 8-10 k steps .eating approx 1700 cals.
What more to do
That depends. How long have you been following that particular plan (workouts and 1700 calories)? And are you also tracking protein?
Love you... you helped me in right direction 😢. *imma cry * bestest video was that abouts abs and body weight video. 😭
thank you for this video. If I've been eating 1800 calories for a while and maintaining 30% fat should I increase cardio? I don't really want to reduce my calories too much more than 1800
Glad you liked the video. 😊 I agree...you probably don't want to go lower with calories (assuming you're tracking VERY accurately). More cardio is an option, as is something even easier like walking. Do you also do weight training?
I did a lot of strength training and I actually built a lot of muscle, and I do eat a lot of protein and a little bit of carbs. but my body fat is still really high, like the fat is still there , what should I do :(
Thank you so much for sharing your information .
I am 51 years old Asian woman under 5 ft . I have been weight fighting almost 5 years but I haven’t lost weight or so call belly fat . I eat every 4/5 hours small amount and enough protein I think . What is am I doing wrong. Need advice please
Thank you
It's tough to troubleshoot your routine, but certainly being less tall puts you at a bit of a disadvantage because your body won't need as many calories to maintain itself. Do you do weight training as well?
I’m 200 lbs , 5’6 and around 45% body fat. Started weight training but should I incorporate cardio more due to high body fat?
It's a common misconception that cardio is for fat loss and weight training is just for building muscle. Both are beneficial for fat loss. Even so, about 90% of your result is going to come from dietary changes...so that's where you should put your focus. And at your body fat level, you'll likely get great results from increasing your physical activity levels through walking. How much exercise are you doing now?
@@IvanaChapman I have static pain when I stand or walk for any length of time. I just started stationary bike for an hour this week on most days
Nutrition will make the biggest impact on your body fat levels. The stationary bike is fine too, but going straight to an hour most days isn't necessary...and perhaps not sustainable for you (although if it is, keep it up!).
Why so underrated?
These things take time…feel free to spread the word 😉
I burn calories at 1335.. I'm 25% body fat to get down to 22% I need to eat 850 or 900 a day?. Is that healthy?.I work out 5 days a week.hiit and weights.. . I'm trying to figure out what I need to do..
It’s not recommended to eat below 1200 kcal. Stay safe ❤️
So do you reccommend that I work on strength training first THEN get into cardio training or? So should I do a few sessions of strength and gaining muscles weekly, then once I see a difference, move onto cardio? Great video btw!
It would depend on which you want to emphasize. But typically do your most intense and sport focus session first. So if you are a runner, you would do your high intensity intervals first, but a weightlifter would do the lifting first.
I just want to lose face fat, your video was quite helpfulo though
Unfortunately, you can’t choose where you lose fat. So you’ll need to keep losing fat until it comes off your face. Hope that helps.
I'm bmi 18 with %32 body... skinny fat is serious problem. Only leads to starving more cuz i don't like my body. Never feeling skinny because i dont look skinny. This is an endless cycle
Your body adapts how you eat. Lift weights, walk, eat calorie deficit diet. Be a little more strict over time.
Should I loose weight before I work on building muscles??
No, you don’t need to. Start doing weight training while making dietary modifications (for fat loss).
@@IvanaChapman Thank you, I will do that🙏
Hope it goes well for you. 😊
Hi Ivana, I would appreciate if you could guide me a bit here. I just started to weight train, but I have a little bit of fat, in order to loose that fat and gain muscle should I eat at my maintenance calories or should I decrease my calories a bit? Thank for🙏 greetings from UK🇬🇧
Hi there! Have you been tracking your calories already (and already know what your true maintenance calories are)? Or are you planning to start from estimated maintenance calories? It also depends on how much "a little bit of fat" is.
Im 5’4 weighing 133lbs with 34% BF. Are the numbers terrible? Omg i feel so horrible about myself. I let myself gained all those fats 😞😞😞
You're much more than the numbers! I know it seems hard, but making yourself feel bad about where you're currently at doesn't help your journey...and can make it worse. How are you planning to get started, or have you already been trying to make some changes?
Obrigado 🥰🥰🥰🥰🥰🥰🥰🥰🥰
De nada 😊
Aiming for 21-25 body fat percentage. Currently doing 10k steps a day and KETO + calorie restriction and IF
That sounds complicated
Do you have a history of seizures? Most people are actually doing a modified atkins when they say keto. Which can be a little low in the fiber department.
My aim I want to body fat but my stomach is loose skin please send me information
Loose skin can be a challenge. Sometimes firming up the area underneath by building muscle can improve the appearance.
I’m check my weight and all that I’m around 18.8 body fat percentage and 150 pounds how do I lower my body fat percentage without losing weight
Follow the steps in the video 😊
I consider myself fit, i am 50 142 lb about 15% body fat. I bike 7-8 hours a week (avg 17-18 mph) high cardio, and about 30 minutes of strength training (2 sessions a week). My fat loss to weight loss ratio is about 50% (i read that is supposed to be 75%). I have lost 10 lb in 4 months, so is 50% the right proportion or am i losing more muscle than someone typically should when losing weight through diet and exercise and increasing the strength training the solution for it ?
I don’t really worry about the ratio of loss…it’s not an accurate measure. But losing 10 pounds in 4 months at your bodyweight is reasonable. A rough guideline is not losing more than 1% of your bodyweight per week.
It really depends on your goals, in terms of the muscle. Do you want more muscle?
You’re definitely at a level where a power meter or heart rate monitor would be good. Zone 2 training is where the fat is burned, and past zone 4 is where the carbs are used to make you actually faster.
I want to get to about 20% enough to get 6 pack, any advice?
That’s what the video is about. 😊 Are you following all those tips? Side note: 20% may not be low enough for a visible 6-pack.
My body fat is 15.2% and still 6 pack isn’t visible
@@vincenthubert3242 how often do you workout?
@@Rbar-s6qeveryday. But I am dropping weight little by little as my calories intake is less than before
@@Rbar-s6q I work out pretty much every day but need to consume 500 kilocalories less in order to speed that up
I am at 174 lbs and a 26% body fat. I would like to be at a 24% body fat. For me it is hard to know how to set a realistic weight loss goal and then just try to maintain and be happy. It seems like I am always trying to lose weight. Any advice?
It sounds like you're not far from where you want to be. How far do you think you are from a target body weight (perhaps a weight you were previously at that felt comfortable)?
@@IvanaChapman Thanks for the reply. I am thinking between 165 - 170
So really not that far! If you feel like you’re “always dieting” then you haven’t found a way of eating that works for you yet. It takes time to find something sustainable.
I think mine is mindset bc I am pretty happy where I am at as far as what I am eating and doing. I feel like I am living a balanced sustainable life but it is just wanting to lose those last 5 pounds that has me feeling like I am dieting.
I need help! I live an extremely sedentary lifestyle but eat quite little. This has left me with a high body fat percentage. However with a cal deficit i’d be only eating 800 cals a day!! I did just this but haven’t lost any weight !! 🚩🚩
How did you calculate 800 calories as your goal? I never recommend anything less than 1200 calories (and that would be for a small person). Is there a reason you live “an extremely sedentary lifestyle”?
@@IvanaChapman I put in my measurements and weight into a calorie deficit calculator and this is what i got!
@@IvanaChapman ok an extremely sedentary lifestyle is dramatic but i don’t do much excercise. I feel like if i eat more than that 800 number i’ll gain weight
@@IvanaChapman or body fat
im 64kg around 15-20% fat mostly around waist and abs. i train 7 times a week with 1day weights qday boxing and not seeing results i eat only healthy foods like fruits peanut butter oats,etc. What shoud i do to lower body fat to 10-13% without loosing much muscles as dont have much bigger muscles
90% of your fat loss result is going to come from your nutrition, rather than your diet. And whether the food is “healthy” or not isn’t the main part of weight loss; it’s the total amount of calories you’re eating each day. Do you h know how many you eat each day? Follow the tips in the video and see how it goes.
Can you lose body fat percentage while fasting?
Do you mean intermittent fasting or fasting for longer periods?
@@IvanaChapman I intermittent fast. I go 3 days only water and I eat on the fourth day for the whole day. I have an active job and I try to be active at home.
That's not a regime that I would personally recommend.
So If I’m eating 1500 calories do I have to burn 1500 calories a day to lose fat
Your body needs to burn off that many calories. But remember that the majority (60-70%) of what your body burns is just maintaining itself (BMR). Exercise is a small part of your daily energy expenditure
@@IvanaChapman so would you say burning 500 calories a day exercising that would mean I would be losing body fat ?
Yes, over time. If you don’t increase how much you’re eating.
Ivana, you're gorgeous ❤️
Thank you 😊
Does 300 calorie deficit mean you reduce your calorie intake by 300 daily or you consume only 300 calories daily?
Reduce your daily consumption by 300
Reduce your calorie intake by 300 daily. Never less than 1200 calories per day (and that's only if you're a very small person)
@@IvanaChapman I am 4’11 and I am at 144 pounds. Would a 1200 cal diet work for me since I’m so short? Lol
Yes, but you might want to start at 1500 and see how it goes after about 3 weeks. Make a smaller change and try to make it sustainable.
@@IvanaChapman thanks love ❤️
I’m just trying to show my full abs but don’t know what to eat ?
It depends on whether you want to track calories or not. I have videos about both on my channel. 😊
I have too much bodyfat its 33%. I weigh 65kg and im 1,74cm. My bmi is 21,9.
Ok. Are you working on improving your body composition?
@@IvanaChapman Well first i thought i was healthy cause ive lost weight and i have a healthy bmi now. But than i heard about body fat being a better indicator. And yes i want to improve my body composition by going to the gym and do strength training.
That's a good start. Modifying your nutrition will do more for fat loss than exercise. BMI is only one indicator, and it isn't accurate for everyone, but you're heading in the right direction. 😊
How to lose body fat percentage fast but keep the muscles
Is that a question? That’s what the video is about. 🤔 Although doing it “fast” means you’re more likely to lose muscle.
High complex carbohydrates, fairly high protein and kinda low fat, seems to do it. My body composition scale says I’m outside of the range it can measure which is below 5%. But probably in the 4-7 percent range. . Usually mostly sport training like runming with weightlifting does it pretty well. At that point it’s actually important to put fat back into the diet. Like avocados and olive oil and walnuts (but not too many)
I need help!!!!!!!!!!!!! I train a lot and eat 1,800 calories still 32 fat percent!
How long have you been eating 1800 calories a day?
@@IvanaChapman for like 10 months....lost 40 pounds..then gain 25 because binge eating...
Try to get help with binge eating before looking at other weight loss strategies.
@@IvanaChapman is hard...
Yes. That’s why you should get help for it and not try to do it on your own.
Hi.
Thanks for the video. I would like to ask something. I’m 170 cm tall and 65 kg of weight. I don’t want to lose weight. I like how I look (my figure) just how I am. But, I would like to lose fat (especially my belly) and gain lean muscle. I think what I need is body recomposition. Do I really need to be in a caloric deficit to achieve that. Since I am working out I am eating 5 meals instead of 3, so that I don’t lose weight. I don’t want to be skinny. But know I’m confused by the calorie deficit for body recomposition. If you could explain a little more about that please.
Thank you.
Some people will be able to do body recomposition while eating at maintenance. Remember that maintenance calories are always a moving target and change for various reasons, so you're only doing an estimate.
I'm a bit confused by your statement, "I like how I look (my figure) just how I am" and then the follow-up, "But, I would like to lose fat and gain lean muscle". If you're truly happy with the way you look, keep doing exactly what you're doing now. If not (which actually seems to be the case), then you need to change something. How much weight training are you doing? How much protein are you consuming daily? How many calories are you consuming daily? Once you know those things, you can make modifications to achieve your goals.
@@IvanaChapman hi. Thanks for answering. Sorry. What I mean is that I like that I am curvy with big hips, butt, and thighs. I like the size of my arms and everything in my body. I just would like to decrease my belly and replace most of the fat for muscle in the rest of my body, but keep being the same size.
I’m trying. English is not my first language 🙈
I don’t know how much I eat. I went to a nutritionist and she gave me a meal plan. Not with weight but like an estimate of how much of each things should be on my plate and what I should eat for each meal (she gave me like a list of several things so I can choose and have variety).
I started working out a little over a month ago with an app. I do weights (just dumbbells, it’s all I have) and calisthenics four to five times a week.
Sorry for the long post. Your advice would be to measure how much I’m eating before anything else?
Thanks.
One month is not a long time when it comes to muscle building. It can take 3-6 months for muscle growth to begin and for many people (especially women), it’s normally a year of consistent training to see significant changes. So keep doing what you’re doing!
Your English is excellent! It was more about the idea you were expressing. Your body will take fat off the way it wants (this is determined by genetics and hormones). You will still have the same general shape if you get a bit leaner. 😊
@@IvanaChapman For the first time in my life I'm motivated and determined to workout, because I hate working out. I think I can make it to a year to see the changes that I want.
I'm doing my research so I can do the right things and achieve my goals. Your videos have been super helpful. Thank you very much for taking time to answer my questions and from other people too. You're very kind.
Thank you. I'm using RUclips to try to help as many people as I can. 🙂 Hope that things go well on your journey.
Is that an Irish or American accent? 😀
I’m Canadian 😁🍁
I’m a teen I’m trying to get a lower body percentage to get my veins to pop more what should I do? I also want to build more muscles I work out 5x a week and do 2 times cardio
Well, how closely are you following the steps I mention in the video? You're young and building muscle will take time...stay consistent and try to be patient.
Yeah I’m very patient thanks for this all I needed