how to cut body fat

I am 5'9 193lbs and my body fat is 22% my trainer told me that body fat % is more important than actual weight. My BMI is 28.5 I want to cut my body fat into half (11%) I do cardio 5x a week 30 min sessions and weights 2x a week and eat 5 meals a day and eat a diet high in protein. How to cut body fat?

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Monday, January 1, 2007, 1:40 PM

Are you male or female? Cuz 11% is extremely low for a female- like nothing more than essential. No butt, no hips, no breasts. (Think looking like an adolescent.) Even the "athletic" range for women is 14-20%.

Tuesday, August 21, 2007, 11:29 AM

How did your trainer calculate your body fat? If they used calipers, I would only trust the measurement +/- 5%.
You might want to try more intense cardio. Do intervals and vary the type of cardio to see if that changes anything.

Tuesday, August 21, 2007, 12:05 PM

I am male and yes I do HIIT which is high intensity interval training but my trainer said instead of doing 5 days of cardio to limit it to 3 and the days you are not doing cardio to do weights. he said that weights will have more an impact in cutting body fat than cardio. He said I have to eat more because I am doing so much cardio to replenish the glycogen can anyone comment?

Tuesday, August 21, 2007, 12:11 PM

You can lose body fat in 1 of 2 ways....

1. Lose weight (if you lose the slow healthy way, you will lose mainly fat) - cardio and diet play a large role in this.

2. Gain muscle - as you begin weight training your body will break into its fat reserves and use those stored calories to build muscle. You may need to up your caloric intake depending on how much weight training you do, but this isn't a free meal ticket - if you up it too much you won't see your fat stores diminish. If you are not getting enough calories though your body will strip those nutrients from your bones if it has to. All calories are not created equal, so make sure you're giving it the right fuel, especially if you intend to train with some intensity.

Of course 1& 2 are not mutually exclusive - you can do both and it sounds like that's what your trainer is trying to accomplish. Don't neglect your flexibility either, and consider taking a multi-vitamin if you don't already.

Happy training!

Tuesday, August 21, 2007, 12:27 PM

op here thanks for the comments, again I had the trainer use calipers in 4 different places and it came out to a dissapointing 22%. I think for a healthy male it should be in the range of 11 to 18%

Tuesday, August 21, 2007, 1:12 PM

I'm a woman, but weight training will make a difference - probably faster for a male than a female. See what your trainer thinks about taking a protein shake within 20 minutes of the end of your weight training. Essentially what you are trying to do by lowering your BMI is to ADD muscle mass while LOSING body fat. I think your trainer's advice is spot on, and at the very least, it sounds very different from what you are currently doing, and those changes in routine tend to pay off.

Good luck!

Tuesday, August 21, 2007, 4:36 PM

Listen to your trainer. I've read dozens of fitness magazines and books and they all say the same thing as your trainer. Those guys you see in the gym that look really cut, do more weightlifting than cardio.

Tuesday, August 21, 2007, 10:29 PM

Forget BMI. If you begin to add muscle and lose fat you will NOT lose weight. You may actually gain. Therefore not altering your BMI or causing it to rise. BMI is NOT a good indicator for those that have decent muscle development.

Do 3 full body weight routines a week and 3 days of HIIT. Drink water non stop. Have a shake of 1 to 1 of carbs to protein immediately following your workouts. Cut your late day portions and limit your starchy carbs late in the day, Make vegetables your new best friend and eat a good breakfast. have substantial in between meal snacks so that you are eating 5 or 6 times a day.

Sunday, January 11, 2009, 10:03 AM

I would agree with pretty much the above. I stopped lifting for a short while while training for a long trail race. My weight stayed the same, but i got really flabby. I found its the combo of lifting and cardio. I tried something brand for me. Once or twice a week I lift for 15 min, cardio 15 min, then lift again an so on. Its a great way to break up the cardio so its not so boring. You could also up your intensity with supersets and other shocking techniques.

Friday, January 16, 2009, 1:17 AM

Will a routine of 3days of cardio (running), 2 days of strength training and 1 day of yoga allow a mother of 3 to cut her body fat enough to see her abs again and tighten everything up?

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