Body fat % how can I lower it

[Mick94]

Hey guys, firstly I'm not sure what my bf% is at, I'd say around 20%, as I can't see much definition but I am solid. I started my new cutting diet today!! But I wanted to ask how I can assist with lowering my bf and remove all this excess fat I have, (I lost 20kg rapidly fast at one point) I train 5 times a week, heavy weight.. But I'm thinking of changing that to light weight more reps? If I do so, should I pick weight up that's a nice lift for me where I'll burn after about 10 reps? Then keep going? I'm
Not sure. Help would be great! Thanks guys

 

[JoeHaley]

When I was cutting, I found it very helpful to measure my progress, which I did using a bf% caliper. I recorded what I measured every day into a log in Excel along with diet, weight, and my lifting routines.

 

[Judo Tom]

i find that the rep range i use has very little effect on fat loss. Lowering the rest between sets is what I do. Also think about adding cardio 20min before and 20 min after your workout.

 

[CoBra666]

if u got the diet down, its cardio time, also as judo tom said, do your lifts in circuit fashion with minimal breaks in between sets will help.

 

[die faster]

heavier lifting is also proven to keep your metabolism elevated for a much longer period of time after your workout than lighter weight/ higher reps. you dont see 1000 pound squatters with abs though lol so keep up with the cardio like judo said. what im doing right now is doing a quick cardio warm up, then weight train with both heavy and light weights, then HIIT after and its working great. the more lean meat i can get in, esp at night, the faster im losing fat.

 

[Mick94]

i find that the rep range i use has very little effect on fat loss. Lowering the rest between sets is what I do. Also think about adding cardio 20min before and 20 min after your workout.

Sounds good, well I'm splitting my diet up, eating small meals every 2 hours or so, I made a post in diet & bodybuilding about my diet since that's where I'm weak, no replies yet so I'm just doing what I think is right.
I started HIIT this morning on the bike for 15 minutes, I don't want to rush into it and stay on it for a while as I've heard your body gets a bad shock since Its never done that type of cardio, so I'm going to gradually increase it as I go, I do my normal weights.. Heavy weight though, as of tomorrow I'm going to lower the rest between sets and keep my heart rate pumping! Hope to see some good results.

 

[Judo Tom]

cool. Ill look for your thread in the diet forum.

Good Luck!

 

[stevesmi]

I am off cycle right now and I like to cut at this stage. I am dropping bf quickly reducing portions and eating a lot of veggies, fruits, good fats, and lots of aqua. dont have a large dinner, try to get to bed with very little in your stomach..

also I am doing a mile a day of running at a 10 minute pace.. nothing too strenuous, but a good steady pace.

I actually can see a 4 pack when i get up in the morning without flexing...