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Loose body fat % maintain weight

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Sammy321
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2015/02/14 15:34:21 (permalink)
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Loose body fat % maintain weight

So I'm 5ft 4inchs , weighing 124 pounds. 23 % body fat. I want to get down to 19% body fat. Iv been lifting weights with a year now I love it , I do 5 intense training sessions a week but why am I not seeing the results. my trainer is persistent that I don't loose weight. If I don't loose weight can I loose bodyfat% ? I eat very well but it's almost as if I have changed my body to a certain extent and now it's not changing anymore even though I'm working so hard .. IM clueless but so willing to work to achieve my goal.
post edited by Sammy321 - 2015/02/14 15:39:17
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    Bob Mcbobberson
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    Re: Loose body fat % maintain weight 2015/02/15 03:38:08 (permalink)
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    If your trainer isn't explaining this to you then what the hell are you paying him for?
    #2
    Sammy321
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    Re: Loose body fat % maintain weight 2015/02/15 09:19:59 (permalink)
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    hes happy with my shape i healthy and I do look good but I want to see my abs
    #3
    Sammy321
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    Re: Loose body fat % maintain weight 2015/02/15 09:19:59 (permalink)
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    hes happy with my shape im healthy and I do look good but I want to see my abs and be a lot more toned.
    post edited by Sammy321 - 2015/02/15 09:21:02
    #4
    Sammy321
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    Re: Loose body fat % maintain weight 2015/02/15 09:22:54 (permalink)
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    hes happy with my shape im healthy and I do look good but I want to see my abs and be a lot more toned.
    do u have any advise for me ?
    #5
    Sammy321
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    Re: Loose body fat % maintain weight 2015/02/15 09:22:54 (permalink)
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    hes happy with my shape im healthy and I do look good but I want to see my abs and be a lot more toned.
    do u have any advise for me ?
    #6
    Bob Mcbobberson
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    Re: Loose body fat % maintain weight 2015/02/15 09:22:59 (permalink)
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    Is this a personal trainer or is he training you for some sport e.g. powerlifting?
     
    If it's a personal trainer he's working for you. You pay him to help you achieve YOUR goals not HIS goals.  Weird situation imo.
     
    if you want to see abs you need to get a lot lower than 19%.
     
    For starters look at your diet.   Eating a clean diet will change your body composition.  You can easily find some examples of how to do this on the diet board
    post edited by Bob Mcbobberson - 2015/02/15 09:29:03
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    WhiteSnake
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    Re: Loose body fat % maintain weight 2015/02/15 09:42:00 (permalink)
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    Drop your carbs.
    #8
    Sammy321
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    Re: Loose body fat % maintain weight 2015/02/15 10:57:57 (permalink)
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    I'm female my abs would be visible at 19% . I don't eat much carbs at all just cereal in the morning any maybe brown rice orbseeet potatoe with my dinner.. I'm such a small weight I can't really afford to loose weight but want my body fat down
    #9
    Sammy321
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    Re: Loose body fat % maintain weight 2015/02/15 10:57:57 (permalink)
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    I'm female my abs would be visible at 19% . I don't eat much carbs at all just cereal in the morning any maybe brown rice orbseeet potatoe with my dinner.. I'm such a small weight I can't really afford to loose weight but want my body fat down
    #10
    badman
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    Re: Loose body fat % maintain weight 2015/02/15 12:36:58 (permalink)
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    1st dump the trainer.  if your body isnt changing anymore then why do you need him/her?
    19%bf for a woman you'll get that toned look, but you wont get properly defined abs yet.
    Cereal is usually full of sugar, ditch it.  Dont eat or drink anything containing sugar.  That includes fruit.  For me this was the easiest way to cut calories.  If you really need sweet coffee or whatever, use sweetener. 
    If your diet really is great already then you just have to reduce it some more or do a lot more cardio.  Still not losing weight?  go moree extreme and cut all starchy carbs, switch to fibrous vegetables only.  Switch from meat to fish.  There's  a bunch of options
    #11
    WhiteSnake
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    Re: Loose body fat % maintain weight 2015/02/15 13:24:32 (permalink)
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    Post up your average daily diet.
    #12
    Sammy321
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    Re: Loose body fat % maintain weight 2015/02/15 13:35:48 (permalink)
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    Breakfast
    All bran cereal with milk
    2 egg whites
    1banana

    Lunch
    breast of chicken
    Soup

    Dinner
    Steak/chicken with veg and sweet potatoe/brown rice

    2protien shakes
    2 litres of water

    Do I need to loose weight to lose body fat. ?

    Thanks for the advise I really am struggling to get my goal and I'm working so hard so Im doing something wrong
    #13
    WhiteSnake
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    Re: Loose body fat % maintain weight 2015/02/15 14:45:33 (permalink)
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    Yes you do need to loose weight to loose body fat as the fat it not weightless.
    The only time bodyweight would stay the same as you loose fat would be if you were adding muscle at the same time.
     
    There's very little fat in your diet. Going too low on dietary fat will make your body cling onto your body fat for dear life. Not much calories too even for your weight and given you do 5 intense weight sessions a week. Do you do cardio as well?
    What is your energy like throughout the day? Hunger?
    #14
    Sammy321
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    Re: Loose body fat % maintain weight 2015/02/15 15:48:28 (permalink)
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    Not much cardio just maybe bursts on the thread mill for 100metres throughout my circuit class which I do 3 days a week. Guess I'm going to just have to loose weight so which I have been strongly advised not to. My energy is fine. I wouldn't ever be hungry as such just like everyone I crave bad foods all the time and every now and then I give in. what foods would u suggest eating that are good fat?
    #15
    badman
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    Re: Loose body fat % maintain weight 2015/02/15 15:56:00 (permalink)
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    I really don't get why you've been strongly advised not to lose weight at 23% bf%.  (BTW it's spelt "lose" not "loose")
    There might be an underlying problem that you're getting crappy info from a trusted source.  
     
    And how did you expect to lose fat without losing weight?  You are aware fat has a weight, so how can you lose fat without losing weight?  That seems like simple logic.
     
    Address the underlying problems in your life to grow and learn.  I guess you're on the right track now though so good luck.
     
    Good fats =  fish oil, flax oil, almond butter.
    #16
    Sammy321
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    Re: Loose body fat % maintain weight 2015/02/15 16:15:23 (permalink)
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    Makes sense yeah I understand fat has a weight, I do get that . I just thought there was a way to maintain weight by adding muscle or something. I'm going to look really skinny if I loose weight and I didn't want that I'd like my size now with abs and more muscle. Am def on the right track now. Thanks very much
    #17
    Sammy321
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    Re: Loose body fat % maintain weight 2015/02/15 16:19:31 (permalink)
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    Attachments are not available: Download requirements not met

    Here's a pic of my stomach now to give you a better understanding. If I lose weight I'm going to be so skinny

    Attachment(s)

    Attachments are not available: Download requirements not met
    #18
    WhiteSnake
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    Re: Loose body fat % maintain weight 2015/02/15 16:34:57 (permalink)
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    Judging by your photo I don't think you need to loose fat.
    I appreciate everyone has their own opinions and ideas of how they want to look ie: you might want Oxygen Magazine abs but imho you're fine. You sure you're 23%?
    #19
    WhiteSnake
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    Re: Loose body fat % maintain weight 2015/02/15 16:36:17 (permalink)
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    Good fats as mentioned, nuts, seeds, eggs, oily fish, avocados, olive oil, cconut oil etc
    #20
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