CommunityBrowse groupsBlogEtiquetteInvite Your friendsSuccess Stories


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?

Tue. Aug 21, 11:16am

Add comment  
quicken loans 800 number

quicken loans 800 number
quicken loans 800 number


Wednesday, October 11, 2006, 12:40 AM

Add comment
quickbooks helpline number usa

quickbooks keeps freezing


Monday, October 16, 2006, 6:52 PM

Add comment
Dell Support Phone Number

Dell support phone number is the best way to get assistance from genuine Dell experts so don't get late to take help from Dell expert. Dial toll-free +1-855-676-2448 (USA, CANADA).


Monday, November 13, 2006, 1:07 PM

Add comment
Dell Support Phone Number @+1-855-676-2448 (USA, CANADA)

Dell support phone number is the best way to get assistance from genuine Dell experts so don't get late to take help from Dell expert. Dial toll-free +1-855-676-2448 (USA, CANADA).


Monday, November 13, 2006, 1:08 PM

Add comment
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

Add comment
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

Add comment
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

Add comment
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

Add comment
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

Add comment
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

Add comment
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

Add comment
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

Add comment
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

Add comment
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?

Tuesday, October 05, 2010, 11:32 AM

Add comment
There are 3 things you need to do to get rid of belly fat. This article linked to below explains everything.


Tuesday, March 25, 2014, 11:41 AM

Add comment
does this work?

Tuesday, March 25, 2014, 1:02 PM

Add comment

Related Content:

How To Lose Weight- The Basics
Weight Watchers Points System
The Fat Smash Diet
The Eat To Live Diet
The Beck Diet Solution
How To Get The Motivation To Lose Weight


How To Be Successful Using PEERtrainer

How To Burn Fat
Online Weight Loss Support- How It Works
Does Green Tea Help You Lose Weight?
Tips On Using PEERtrainer
Visit The PEERtrainer Community
Diet and Fitness Resources


Weight Watchers Meetings
Learning To Inspire Others: You Already Are
Writing Down Your Daily Workouts
Spending Money On A Personal Trainer?
How I Became A Marathon Runner


Preventive Health

How To Prevent Injuries During Your Workout
Flu Season: Should You Take The Flu Shot?
Are You Really Ready To Start PEERtrainer?
Super Foods That Can Boost Your Energy
Reversing Disease Through Nutrition

New Diet and Fitness Articles:

Weight Watchers Points Plus
How To Adjust Your Body To Exercise
New: Weight Watchers Momentum Program
New: PEERtrainer Blog Archive
Review Of The New Weight Watchers Momentum Program

Weight Loss Motivation by Joshua Wayne:

Why Simple Goal Setting Is Not Enough
How To Delay Short Term Gratification
How To Stay Motivated
How To Exercise With A Busy Schedule

Real World Nutrition and Fitness Questions

Can Weight Lifting Help You Lose Weight?
Are Protein Drinks Safe?
Nutrition As Medicine?

Everyday Weight Loss Tips

How To Eat Healthy At A Party
How To Eat Out And Still Lose Weight
The Three Bite Rule
Tips On How To Stop A Binge