is there another way???

[emmab]

OK, I am 5'5", 114lbs and 22%bodyfat. To lower my bf, I don't think I should lose 8 pounds of fat, so would adding muscle have the same effect??? I am not fat, but want that elusive definition without bulking up..should I go for higher reps or what??????

 

[emmab]

bump PLEEEEEEEEEEEEEASE!!!

 

[Grizzly]

It may have been a typo, but if you're 22%, bro, you're fat. End of story. Maybe you meant 12% because if you're 22% and 114 pounds, then you'd have to be 103 pounds just to be pretty leanish at 12%.

 

[emmab]

excuse me, but I am NOT fat. Most people think I am thin. I think it is my body composition due to having lost lots of muscle when I was anorexic years ago, so I am lacking muscle cf being fat. How the hell can I be fat at a BMI of 18. And I am a female, and believe this is within normal ranges. I'd appreciate constructive advice, rather than (wrong) judgments!!!

 

[bignate73]

he assumed you were a male. 22 is average for female. but not good for males.

adding more muscle will throw off the numbers, hence changing your body composition . if you arent happy with your definition then by all means drop a few lbs or kg of bodyfat. by adding more muscle you will make it easier on yourself to lean out due to higher caloric demands and higher bmr.

 

[NeverBuffEnuff]

I'd say up ur cardio, just hit it up 3 times a week 40 minutes each session, and also you got to have a female with a body on her, she only weighs 114 putting on muscle wouldn't be hard at all

 

[Belial]

I'd say you want to maintain the weight (or increase slightly). if you bump up the heavy weight training, throw in some extra cardio, but eat enough calories to compensate, (Lots of protein, of course), you should be able to alter the ratios over time without having to bulk/cut per se.(Unless you've been seriously training a long time.)

 

[emmab]

bump

 

[TRAIN HARD!!!!!]

TRY A LOW CARB VERY LOW FAT AND HIGH PROTIEN DIET ,CARDI0-4 TIMES A WEEK 45 MINUTE SESSIONS...
AND SOME XENADRINE RFA1 AND JUST PLANE WORKOUT 3-4 TIMES WEEK 10-12 REPS IN YOUR SETS

 

[blood_drinker]

hey train hard, why the blind allegeance to the low carb diet? It pisses me off man....

and low fat?

Emmab, go to the diet board and get yourself a diet that suits you.
In any case, if you do for train hards expert diet,
try to keep SATURATED fat under 20g, fat at 50-60g is cool.

The key is caloric intake. Find your AMR and eat 500cals less than that.
1.6g / lb bodyweight....again, go to the diet board and readup, typing it all over again is a biAtch.

l8r, and good luck

 

[MaGilicuti]

114 lbs and 22% fat? are you a guy or a girl? the real question is how you get lean, not how you lose body fat. eat right and stick to a good workout regimen. if there was an "easy" or "another" way then there wouldn't be so many fat f*cks in the united states and being built or lean wouldn't be as praised. start working out and stop looking for short cuts

 

[cyberflash]

this person is a SHE ...

your weight is OK so you don't need to loss weight ...

but do high intensity workout training .... heavy weights and low reps ... with little rest in between sets ... this is the only way your muscles will show ... I'm sure you're pretty smooth (not fat) at 22% for a woman ....

don't do any intense cardio ... just heavy weights- low reps ... it's hard to do intensity if you're not used to it .. your muscles will get sore ... but that's what it takes to reach your goal ... you may also want to do low to medium-intensity cardio in the morning ... that will help you lose fat but not muscles

 

[BigAndy69]

That's all great guys but you haven't answered her question. Yes emmab, if you put on muscle mass your bodyfat percentage will go down. Example: a 200 lb male at 15%BF has lbm of 170lbs. If he adds 10lbs of lean muscle mass with no change in bodyfat he will weigh 210 lbs at 14% BF. If he lost 10 lbs of BF he would weigh 190 lbs at 10.5% BF.

In your case, at 114 lbs 22%, you have 89 lbs of lean mass and 25 lbs of fat. If you gained 3 lbs of muscle mass and lost 4 pounds of fat, you would weigh 113lbs at 18.5 % BF.

 

[cyberflash]

Clarification ... Yes I have answered her question. Read her question again.

She asked if she should go for 'higher reps' ... and I said .. she should go heavy and do lower reps ...

 

[Pennywise]

BMI has shit to do with anything.