What’s A Reasonable Goal For Body Fat % Loss Over 3 Months???
September 20th, 2009 | 
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I’m a male in mid-twenties with 20% body fat. I realize that diet and timing of meals is big, but I’ll also be working on cardio and weight traning. (I am in ok condition as of now — I think the reason I haven’t noticed much of a change from working out is a lack of a routine that increases / lengthens with time)…
I want to get in healthy shape — and I realize the recommended % for men my age is about 13-17%.
Does it sound reasonable to shoot for -5% over a few months of fairly rigorous training? Any ideas or advice on that?
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Tags: One Response to “What’s A Reasonable Goal For Body Fat % Loss Over 3 Months???”
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Definitely a reasonable goal. If you focus on building lean muscle tissue while losing fat tissue, you can really advance rapidly. In the gym you need to train with intensity and focus on compound lifts (deadlift, bench presses, pullups, squats, rows). Don’t do sets with more than 12 reps.
For your aerobic activity, you should do HIIT (High Intensity Interval Training) or plain old fashioned, yummy sprints. Long jogs won’t give you great body fat burning results. Look at a sprinter vs. a distance runner. Sprinters are very lean. Distance runners are typically skinny, but still retain higher than expected levels of body fat.
Check out: http://www.t-nation.com
Start reading that site and you will find a ton of useful information.