Dear all,
I am desperately looking for some advise.
I have been engaging in cardio exercises and strength training since a couple years back. Infact, i have engaged a personal trainer for the past one year. But body fat remains at 33%. Recent 2 weeks, weight has gone down about 2 kg and i can feel cloth are looser. However, upon using the caliper to do a fat test, the result shows that body fat still remain at 33%. Can someone tell me how else can i bring body fat down? I weight train 2 times a week for about 30 minutes each time and do cardio exercise (such as aerobics class, dance class and cross trainer) 5 times a week for at least 40 minutes each time. diet is kept at about 1200 calories for the past 2 weeks. usual diet is about 1600 calories. I am weighing 57 kg and height of 1.58m.
where go wrong?
Moderators: Boss Man, cassiegose
Could be as well, if you cut back from 1,600 - 1,200 calories, you got some muscle losses, not Fat, especially doing different cardio types for 40 minutes.
I agree on the weights. Might need to step them up, and go for another 15-30 minutes, and also increase calories back to 1,600, to account for your activity levels,and increase bulking.
Plus I'd cut Cardio down ot 2x a week, if you're doing more weights, to compensate, or you might overtrain.
Though certainly posting what Diana said, might be helpful as well.
I agree on the weights. Might need to step them up, and go for another 15-30 minutes, and also increase calories back to 1,600, to account for your activity levels,and increase bulking.
Plus I'd cut Cardio down ot 2x a week, if you're doing more weights, to compensate, or you might overtrain.
Though certainly posting what Diana said, might be helpful as well.
as stated increase cal's to 1600 again, do wts 3/week x 45 - 60mins, drop continuous cardio sessions/classes and replace 2 sessions with interval training changing the mode up each time you do it
ah yes, tell your PT the situation and see what they say...i'm a PT and thrive on results, but most don't
ah yes, tell your PT the situation and see what they say...i'm a PT and thrive on results, but most don't
Diet @ 1200cal:
Breakfast: Cereal drink + Bread 1slice
Mid Morning: Apple
Lunch: Fish Soup + Rice
Mid Afternoon: Apple
Dinner: Promax Bar or Fish Soup
Strength Training Routine:
Ball Squat + Bicep Curl 3kg x 30rep
Sandbag Pullover 5kg x 30rep
Dumbbell Press 5kg x 30rep
Machine row 30 x 30rep
Sandbag clean & press 5kg x 30rep
Dips 20rep
Abs Crunch 30
I have informed PT about the situation. He said that he isn't sure where the problem is and advised me to continue with what i have been doing at the moment.
If i increase food intake, will it cause bulking since fat % is not going down at all?
Breakfast: Cereal drink + Bread 1slice
Mid Morning: Apple
Lunch: Fish Soup + Rice
Mid Afternoon: Apple
Dinner: Promax Bar or Fish Soup
Strength Training Routine:
Ball Squat + Bicep Curl 3kg x 30rep
Sandbag Pullover 5kg x 30rep
Dumbbell Press 5kg x 30rep
Machine row 30 x 30rep
Sandbag clean & press 5kg x 30rep
Dips 20rep
Abs Crunch 30
I have informed PT about the situation. He said that he isn't sure where the problem is and advised me to continue with what i have been doing at the moment.
If i increase food intake, will it cause bulking since fat % is not going down at all?
Jaslyn Ng wrote:Diet @ 1200cal:
Breakfast: Cereal drink + Bread 1slice (Not sure about the drink, would need to know what sort of Protein / Carb content it had)
Mid Morning: Apple (Need Protein here, and keep Fruit to 10-15 minutes before other food, to inprove digestion)
Lunch: Fish Soup + Rice (Fine)
Mid Afternoon: Apple (change this for another Carb source, and add Protein.)
Dinner: Promax Bar or Fish Soup, (Go for the soup)
If i increase food intake, will it cause bulking since fat % is not going down at all? (yes it could, but the increased Muscle may cause a mild decrease in Fat too.)
tell this to your trainer, even better print it out and have them read it out loud to you:
"...i want to build muscle because the more muscle i have, the more calories i can burn overall. i am also going to eat more to allow for muscle groeth to happen. i am also aware that building muscle requires less reps than 30 per set and therefore a heavier wt to be used but i am willing to do this to get the result i desire. i would also like to do free wt, compound exercises only as they will allow for more muscle use per exercise, thus helping me towards goal. the highwr rep ssandbag stuff is good though but if there is a heavier sand bag then i would love to use it for lower reps per set..."
optional part to add in:
"...no i will not continue doing what i am currently doing becaue it's not working. if i am paying you good money to get me results than that is what i expect. i also expect you to research what problem could be and try to improve it, not to be lazy and tell me to continue with something that I know hasn't and doesn't work..."
- increasing cal's will allow you to build muscle as well as assuring the body that because calories are adequate, it is alright to burn stored fat as we won't be needing it in a state of 'famine" anymore
"...i want to build muscle because the more muscle i have, the more calories i can burn overall. i am also going to eat more to allow for muscle groeth to happen. i am also aware that building muscle requires less reps than 30 per set and therefore a heavier wt to be used but i am willing to do this to get the result i desire. i would also like to do free wt, compound exercises only as they will allow for more muscle use per exercise, thus helping me towards goal. the highwr rep ssandbag stuff is good though but if there is a heavier sand bag then i would love to use it for lower reps per set..."
optional part to add in:
"...no i will not continue doing what i am currently doing becaue it's not working. if i am paying you good money to get me results than that is what i expect. i also expect you to research what problem could be and try to improve it, not to be lazy and tell me to continue with something that I know hasn't and doesn't work..."
- increasing cal's will allow you to build muscle as well as assuring the body that because calories are adequate, it is alright to burn stored fat as we won't be needing it in a state of 'famine" anymore