Lower Your Body Fat Percentage At Any Age
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- Опубликовано: 1 ноя 2022
- #IvanaChapman #reducebodyfat #bodyrecomposition
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LOWER YOUR BODY FAT PERCENTAGE AT ANY AGE // Since I specialize in helping people 35+ get stronger and leaner, I wanted to give you some tips to reduce your body fat percentage at any age.
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As we get older, not as much changes as you might think. But it's important to know to how to increase your lean body mass. In the video, you'll learn how to cut without losing muscle. It's how to lose fat without losing muscle.
I talk a bit about how to do body recomposition, which is how to build muscle and lose fat at the same time.
If you enjoy these ideas for reducing your body fat percentage, check out my Online Course here:
bit.ly/ontrackcourse
References:
Reference values for body composition
pubmed.ncbi.nlm.nih.gov/24830...
Intermittent energy restriction improves weight loss efficiency in overweight men www.nature.com/articles/ijo20...
Evidence-based recommendations for natural bodybuilding contest preparation (maintenance calories)
jissn.biomedcentral.com/artic...
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.
Lower your body fat percentage at any age: • Lower Your Body Fat Pe...
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Great post , very informative 👍
Really needed to hear this, thank you!
Glad it was helpful. 😊
Very informative. Thank you!
Happy to help 😊
Of all the videos I’ve watch Re: this topic yours was spot on and covered well. Thank you
So glad it was helpful for you. And thanks! 😊
@@IvanaChapman of course! I had a question that I’m sure you can speak more about. What if you hit your daily protein goals (equivalent to your body weight) but not the total number calories (already in a deficit -500) Does that prevent fat loss or slow you down your progress in any way?
Thank you, nice advice.
Glad you liked it! 😊
This really helps a lot! Literally clarified all of my doubts in a single video. Thank you ❤
So glad it was helpful!
Glad I found your channel. I am finding it impossible to shift weight since menopause and it’s really getting me down. I’ve been trying to follow low carb but I’m at a loss as the info there is, is so controversial. Meat is good, meat is bad, carbs are good, carbs are bad. Ugh, it’s so frustrating.
Hello. The channel nutrition made simple is based on science but explained simply -and most importantly - in a nuanced manner (not X is good / bad) There was this recap : eat whole foods, mostly plants, not too much.
Focus on the essentials : eg the Mediterranean diet is proven to be not too difficult to follow and is great for health long term. This means healthy carbs (whole grains like quinoa, whole rice etc thus best to avoid white flour, white bread etc) lots of veggies, healthy fats like olive oil and for proteins : eat vegetable ones (legumes) and if you want a little bit of animal proteins choose fish and poultry more often than beef.
I like the doctor’s kitchen app and website because there are some easy ans heathy recipes there.
Don’t over engineer and eat mostly whole foods (and once in a while junk or les healthy food if you want because nobody is perfect)
Sweet video! Keeping my "treating" in check is the key.
For sure!
Great vid. The 13 x body weight rule is a golden tip!
Can you use a board to bullet the main points
That’s a sub right there
Thanks! And welcome 😊
I guess i go in to hibernation, because i weigh 315 and eat about 1500 calories, but dont really loose weight anymore , I am 65, i just do mobility exercises, tired of weight training.
Obrigado 🥰🥰🥰🥰🥰🥰🥰
De nada 😊
Interesting...I have 25 lbs to lose and it's been ridiculously difficult to lose one lbs. I just made a few more swaps to see if this makes a difference, but its frustrating. I really can't eat less. I get at least 10k steps per day (2 puppies!). Menopause sux.
Menopause certainly presents challenges in terms of poor sleep and energy levels (which will affect how you eat and how much exercise you’re able to do), but there’s little change in metabolism. How many calories are you eating a day and how much protein are you taking in?
What is your recommended weight training routine for slightly active individuals in meeting the 3-5 days workout per week? E.g. is 30-45 minutes consist of 5-7 exercises with 3 sets and between 15-20reps sufficient?
I am currently 81.5kg at 177cm with 22% fat. Am looking into leaner body and targeted weight loss of 1-2 pounds per week. 😊
That sounds like a reasonable plan. 😊
For most people, a 30-45min weights session (with perhaps a 5min warm-up and 5-10min stretch/cooldown at the end) is ideal. I tend to limit reps to a max of 15 for most people. So 3 sets of 15 could be fine to start, but you may want to change this as you progress. 4-5 exercises per session is usually sufficient, but it depends how you're breaking down your exercises/body parts over the course of the week. Lots of variables to play around with! Hope that helps. 🙂
@@IvanaChapman Yeah. Thanks a lot. It really helps. I just want to ensure that i am on the right track. And yes, for now my daily exercise will be focusing on different targeted muscle group for sustainability. 5 more kg to meet my bmi! ❤️
Terrific! Remember that nutrition is a major part of fat loss too. Hope it goes well for you!
I’m an active person with 22% body fat as a 14 year old but would like to get that to 16% ASAP. I lift weights 5-6x per week while doing 3 sports competitively and running 1x a week. I weigh 120 pounds and eat 1200 calories with 60 grams of carbs or less. I’m not losing weight and I don’t know why :(
Pleasssseeee don’t restrict yourself like that. If you are a teenager who plays sports and works out, you need a lot more than 1200 calories and way more than 60 carbs. Fuel your body. This is coming from someone who thought more exercise and less food was the way until I saw what it did to my hormones, bone health, metabolism and performance. Then I saw what eating to fuel my body does - more athleticism, better functioning hormones, and a leaner physique. Fuel your body for the work you are giving it. Eat nutritious foods 80% of the time. Please! I know it can be a mental game so you might need help but it’s worth it.
Ivana, you're so helpful, thank you so much. I'm very close to the answer I'm looking for watching your videos. I'm wondering if you could answer, or maybe do a video about this question. I lost a ton of weight over a decade ago (too much, to an unhealthy degree), but also lost muscle and probably bone. I did put weight back on (but it was all fat, no muscle), and in clothes I look healthy, but my muscle to fat ratio is very poor. I'm now 50, and as I've gotten older I've gained more, I'm about 10 pounds over healthy for my muscle mass. I have to keep my calories low (about 1200 a day) to combat the creeping weight gain. I started weight training over a month ago. Do I lower my calories to body recomp, or is the addition of weights enough? But my bigger question is, can I eventually raise my daily caloric intake back to normal, how do I do that, and when? Thank you so much!
I think you mean maintenance calories when you say, "lower my calories to body recomp". Since you've introduced strength training, I would be tempted to gradually increase your calories. 1200 calories is low and unless you're a very small person, it's not enough. Given what you've said about your history, I think you'll probably have some fear of increasing your calories, but it will likely be the right long term solution. You'll also want to make sure that you consistently take in enough protein.
@@IvanaChapman I did mean to say lower my calories". I'm under the impression that in order to lose fat and build muscle at the same time (body recomposition) that it requires a caloric deficit but with higher protein. I've been eating around a 1200 calorie a day diet for several years now, to keep from excess pounds. When I was too thin all those years ago, my metabolism lowered. So, 1200 a day since then has been my maintenance number of calories. I'd LOVE to increase my calories. I'm really looking forward to gaining back the muscle I lost but also some more, and to once again be able to eat a normal amount of calories. I was sedentary for years, so the lower calories was what worked for me and the time I had to devote. If I ate more than that, being sedentary I just rapidly gained fat. But things have changed, and I now have the time and energy to devote to a strength training schedule. I don't have a fear of raising calories. I long for it. The reason I ate so low was purely practical and based on how much activity I was doing. My goal is to raise my metabolism, raise my caloric intake, but I also want to lose fat and build muscle. Can it be done? I really hope so. I'm 144 lbs, 5ft 7", low muscle mass, I would say about 10 pounds of fat on top of what muscle I have. I'm currently eating between 1200-1400 calories a day, 105-120 grams of protein per day (mainly chicken breast). I'm eating more meals per day than I have in a long time. But it seems to be ok. I do 2 upper body workouts and 2 lower body workouts a week (4 days, every other day), and 30 minutes brisk walk here and there. I'm not gaining with the extra calories, and I do seem to be putting on some muscle. The ability of eating up to 1400 calories has been exciting. I'm just wondering if I'm playing it right, and how to know when to up my calories without gaining fat. Your help is absolutely invaluable, thank you for your reply.
@@IvanaChapman No need to reply to my follow up question. I found a trainer who understands fitness after recovery from crohn's disease. Also, I'm fairly certain you made some assumptions about my situation, which would get in the way of you offering accurate advice.
Been wondering why i have been maintaining the same weight eventhough im eating around 1600 calories, apparently for my height i have to eat around 1400 thats ridiculous
100%
What's the most accurate way to check body fat percentage at home?
Probably callipers, if you measure correctly. I've added that to my list of video ideas!
I have a question based upon the calories you mentioned in this video im very small in height and i weigh 53kg based on the a rough estimate from the online calorie calculator i need to eat under 1200 to put me in a calorie deficit as my maintenance is only 1275 whats your opinion in this please
It’s always tough for people who are a bit smaller! I personally wouldn’t recommend going below 1200 calories.
@@IvanaChapman thank you for your reply what do yourecommend?
It might be worth tracking what you’re eating for a week (without changing anything) and see how many calories your currently eating (that will be your TRUE maintenance).
I'm 12 and im 122 ibs, I want to lower my body fat percentage and I am wondering if going on a calorie defeciet will stunt growth?
If you’re 12, see a doctor to determine if losing weight is a good idea for you (if you’re overweight/obese). Because yes, not getting enough calories can affect your growth. Please don’t do try to do this on your own.
@@IvanaChapman my sister is a nurse and she checked my weight and said I'm average, Im not happy with my body.
Your body is going to be changing a lot over the next few years. Keep active, try to eat well, and try to find other things to focus on. Have a chat to your sister (or other loved ones) about your concerns.
Thanks a Lot ma'am.
I am rtn at 21-22% body fat, at 83.5kgs (180cm).
Even though my body looks lean, my face most of the times seems bloated, I eat the best possible food available, and strength train 6 times a week, I don't have thyroid as I get it tested a week ago.
Do you have any guesses why my face is always bloated.
My goal is to cut till I'm around 16-17% body fat maintain weight around 78kgs
I don’t know why your face would be bloated. Some people naturally have more fat in their faces, but if this is a recent change then make sure to investigate with your doctor.
To Loose 1 pound a week I need to eat 1021 calories per day😢 but I do 6:30-7h of sports after school per week so idk what would you recommend
You need 1,200 calories AT LEAST a day for your brain to function and 1,000 calories is the average for a toddler so I recommend 1,500-1,800 calorie deficit plus 10,000 steps a day and stay consistent while giving urself a rest( I’d say workout 3-6x a week depending on ur schedule)
I respect this woman, but i am scared of this woman, look at her arms, she can literally crush any average guys if she grabs his chest.
😂
Wicked black eyed green alien From Mars 🤣.
You don't know baby Yoda? 🤔
@UCT6gwgNm9o8VDIjk3RFuEVQ
According to Wikipedia Yoda is a Villan , Do You agree with wiki's verdict?
Just been investigating The Green Guy on the internet.
No, Yoda is not a villain. And this is actually Grogu, a member of the same species that is from the Disney series "The Mandalorian" en.wikipedia.org/wiki/Grogu
Calorie deficit? I was told to eat more to fuel my work outs and lose weight
Those two things don't have to be mutually exclusive.
Thanks for watching! What's your plan to lose body fat? ⬇
Plan to lose body fat is to stop eating Tayto Crisps and give up on Ice cream.
I am sure you would say that they are both fattening foods Ivana .
No food is inherently "fattening". An excess of calories causes added body fat. I eat ice cream regularly myself.
@@IvanaChapman
Ok Ivana glad to hear I won't have to cut out my ice cream intake entirely, Thanks for Your Quick Reply.
No worries 😊
You have beautiful blue eyes 😍
Thank you 😊
Make a video on how to lose face fat
in low body fat percentage
Unfortunately, where you lose fat last is down to genetics. So you have to keep losing fat until it comes off your face. Generally, it's actually good to have face fat...many people start to look gaunt in the face when they get to lower body fat levels.
This is terrible advice. I'd take some time off dieting go back to maintain for a while and then continue dieting
I didn’t say that wouldn’t be part of the process. But you have to start somewhere.
No need to be so harsh! If you disagree, there are ways to express that with being so abrasive. 😵💫
I would love to hear more about losing body fat when we are already 30~25% ish. So hard 🥹
It’s always hard! But it’s easier when you’re further from your goal than when you’re closer (the last 10 pounds). The process is the same…you just need to keep expending more energy or taking in less energy.