How to get my body fat lower

Drink lots of water,

Focus on proteins

Cardio

 

First question is why ? What is your goal what do you want to achieve ?

The next thing you want to look at is your diet. If your diet is impeccable and you’re still struggling then I would potentially look at “blood group dieting “. There’s extensive research with lots of quantifiable data to back up a blood group diet. The main point and the basis of it is there’s certain foods you should refrain from eating depending on your blood group , look it up it may assist you.

The next thing is your training. For your body to change you need to constantly be changing and mixing up your training.

You can’t just sit on a programme that’s purely hypertrophy & strength base and see constant change. Yes initially you will notice change but somewhere along the line you will hit a plateau. You must change how you train before you hit the plateau to maximise efficiency.

I have recently revised my own programme and implemented high velocity , low rest high rep to failure into most days of my training.

I wouldn’t worry about the intake of a specific amount of calories. If your calorie deficit then you’re gonna lose weight. That means both fats and muscle so I would lean more on a high protein diet , stay away from processed foods and sugar and you’ll be off to a good start.

I hope this helps.

 

Eat around 2000 Cals + Do some Incline Walking 10% at level 4-4.5 or crosstrainer after your workouts for 30 minutes.

 

Do fasting when you wakeup it burns fat in overdrive

 

Less calories in than out. If you're not very active. Then your calories have to be a lot lower. If you're active you can afford to eat a little more.

Ketogenic diet has worked for a lot of people.

Intermittent fasting is what I do to maintain 12-15% bodyfat with a desk job. My eating window is 12-7pm. I have black coffee and water throughout my fast.

ALSO cut sugar out completely and lower your carbs!

You got this boss

 

Diet is key.

 

I know a lot of people who try and detox completely for a week before dieting. After that, they start their workout and diet routine centered on losing belly fat.

best of luck to you.

 

Keto, fasting and not counting my calories did wonders for me

 

Abs are made in the kitchen. Just dont do anything drastic ease into it

 

It's all about the diet. Don't lower your calorie intake too much as you will need that energy. Stick to a low carb, high fat/protein diet. Try eating smaller portions, but more throughout the day. If you get hungry late night eat something lean with protein, no carbs. Instead of low rep/heavy weights, do high reps with lower weight. High instensity weight training and cardio is key.

 

Low carb, high protein with excerise.

It has worked pretty well for me, so far. I'm still heavy, but i can give you like some healthy snacks to eat if you're looking for that? I'm not an expert. But i do know abit. I'm dieting rn

So pretty much what i do is:

Wake up at 6AM.
Eat a bananna and wait abit with a glass of water.
I go out for a run, (i'm not in good shape, so i can only last like 15-20 mins)
When i return and shower it's about 7PM. I eat oatmeal and a glass of milk and then I get ready for school. Every break i drink water.
Just fuel urself up with water but not too much though! At 2PM or so i'm done with school and i go home and eat like eggs and some protein like some meats. prob just some sausages nothing fancy.

At 18:30 my boxing training starts and i'm there doing high-intensity cardio for 90 minutes.
i finish and then i eat some chicken and greens.

And then up to like 22:00 and sleep. Remember to not overtrain and to rest. Rest is very important. I don't like to weigh myself, because you don't know if you're adding muscle and losing weight or adding fat and losing muscle. The scale can't measure that, ya know?

--

Note: It's not the same for everybody, so try to experiment abit.

Idea: I've heard that eating more in the morning and less at dinner, is actaully quite good.
My Boxing coach suggested me to do that. Like the majority eat alot for dinner and not that much for the morning. If you flip it, i think that would work out pretty good. Giving nutrition in the morning and that would keep your energy levels higher through out the day, i guess.

 

Try and remove most the bread and sugars from zee diet.

Level up that agility.

You got this.