Reduce Body Fat

Frequently Asked Questions

1. QUESTION:
   How long to reduce body fat percentage ?
   I am 30 yrs old female. I dont have any weight to lose but I want to have a well defined, toned body. If I eat right with low calories, workout - strength/cardio, drink plenty water and completely avoid sugar, carbs - how long will it take for me to reduce my body fat so that my muscles can be seen ? Any other advice for me ?

   • ANSWER:
     The only ways to reduce body fat (measured in percent of body weight) are to lose weight or to gain muscle at least equal to the amount of fat loss.

     Lets say you weight 125 (a mere guess) and have body fat of 12% (very healthy, but not athletic) to drop to 10% you'd have to lose 125*.02=2.5 pounds. If you strength train, potentially you could build enough muscle that you wouldn't actually lose 2.5 pound.

     While the eating habits sound health, as long as you get the nutrition needed and don't eat more calories than you burn, I don't see why you'd have to "diet".

2. QUESTION:
   How do i reduce my body fat to make me look ripped?
   My body fat percentage is around 9-11 percent i want to reduce it to about 5-7. I weigh about 130 and im 16 years old. I have been lifting weights for about 2 months now and i'm pretty lean already. How do i gain muscle and reduce fat and look cut.

   • ANSWER:
     are you female or male
     because females are supposed to have at least 10% body fat, because of hormone processing and stuff.
     if you are male then you can go down to 5-7 at least.
     I would suggest cardio or you can run. The idea is to at least burn enough so that your body fat burns and goes to sweat. It will make you look more ripped.
     There is also a program called p90x I heard it was really good.

3. QUESTION:
   How can i lose weight and reduce body fat?
   Help me out here, first of all I want to lose body fat everywere in general for example I have fat above my knees (lap), stomach,pubic area(i think girls call it "the bikini area") arm fat,under knees and basically everywere how can I reduce body fat in these areas and lose weight?? Will sit-ups help me lose weight in these areas?

   • ANSWER:
     Hi ,

     I can understand how difficult it is to lose weight as I struggled with this myself.
     Nothing seemed to work well for the long run and I tried them all. Then a friend
     found a website that discussed a new method so I tried it and loved it. Maybe this is
     something which could be right for you,too.

     Well, best of luck!

4. QUESTION:
   Can I reduce body fat through only doing weights?
   I really hate cardiovascular work at the gym but I don't mind weights. Can I reduce body fat percentage through only doing weights and no CV work? Will this work? The weights work never gets me out of breath or sweating so therefore is it effective to lose fat?

   • ANSWER:
     In my experience, if you don't like an exercise, it's because you're not very good at it. I've found that if you force yourself to do it, and get better you enjoy it more. You don't get nothing for nothing, CV is the best way to lose weight. If you use the right tool for the job you get results.

5. QUESTION:
   What should i eat and avoid, to reduce body fat?
   I know i need to exercise. But i was wondering what my diet should be like to quickly reduce body fat? Should i count the grams of fat on the nutritional labels? How much should i have?
   I have heard reduce carbs, and reduce grams of fat. So which is it?

   Yes I know i need to eat healthy. I've been eating 5-10 portions of fruit and veg, lots of water, fish, chicken breast, and noodles.

   • ANSWER:
     The first mistake people make when dieting is to try and do too much too soon. My advice is this: Eat as much healthy food as you normally eat of non healthy food and see if that makes any difference. If not, then start exercising. Don't start counting calories and grams of carbs and fat and sugar until you are comfortable with the idea of eating only healthy food. From there, make adjustments at necessary.

6. QUESTION:
   Can you reduce body fat and stay the same size?
   I've been working out for 8 months now and been in a bulking stage. I've put on around 45lbs and now I want to start toning up a bit for Summer. I'm worried that doing too much cardio will reduce my size so I'm basically wondering if it's possible to lose the body fat but keep the same size while I do it.

   If I keep my protein levels high I should be able to minimize my muscle loss, right?

   • ANSWER:

     Well, if you're really looking to get ripped for summer, then I'd say that it's important to accept first of all that you will lose a little size. There's no way around this. But you don't have to lose that much if you're not looking to get too lean.

     Yes, protein will help you retain as much muscle as possible when dieting. Always keep protein intake high when you're cutting.

7. QUESTION:
   how many months will it take to reduce body fat if i run for 30 mins and do other cardio workouts for 20 mins?
   i was keeping fit before one year. now i gained a lot! i look so fat... some one help me out. How long will it take for me to reduce my body fat if can spend 30 mins running and do some cardio for 20 mins?

   • ANSWER:
     Find out how many calories you burn with this calorie burning calculator

     http://www.caloriesperhour.com/index_burn.php

     You should just do a well rounded of non stop cardio, everyday, and you could actually lose a 1-2 pounds... depending on how much fat you have.

8. QUESTION:
   what are the best products to take if iam trying to reduce body fat and get lean?
   As of now iam taking Lipo 6 black and CLC and NO2 explode. I know the lipo and CLC help reduce body fat and NO2 is a creatine. But what other product can i take with these products combined in order to gain muscle and get lean.

   • ANSWER:
     Jesus, why those products, you do understand that NO is just performance enhancers..

     Like honestly, push the plate away and put down the fork.
     Work on getting that form right and pounds will come off.
     Keep lifting.
     You want to get lean, expect your lifts to plateau, but you can get lean, eat at maintenance and lift weights..

     That should create a deficit..
     And yes, count calories..

     Bro, all you need is Whey Isolate and discipline..

9. QUESTION:
   What is the best way to reduce body fat?
   List good exercises and things to eat that will reduce body fat.
   Thank you.

   • ANSWER:
     At its most basic weight loss is all down to your daily calorie intake. If you eat less calories then your body needs you will lose weight. In this regard exercise just means you can eat more food then you could without exercise. If you’ve no interest in exercise you just need to track your calories, and aim for between 500-1000 calories below your daily maintenance level.

     You can track your calories, and calculate your daily calorie requirements on one of the following sites:
     http://www.livestrong.com/myplate/
     http://www.sparkpeople.com/
     http://www.calorieking.com.au/
     I’d strongly advise you do so to begin with as it’ll give you a greater understanding of how many calories different foods have. It might surprise you how many calories foods that people consider to be healthy and ideal for weight loss actually have. For example, 100g of uncooked pasta, which is about a handful, is around 250-350 calories.

     These basic steps should be enough to get you started with your weight loss, but if you want to fine tune your diet a bit there’s more you can do. The main thing you can do is reduce the amount of carbohydrates in your diet. Carbohydrates are found in foods like pasta, bread, starchy vegetables, rice, sugar, and other foods that make up a big part of the modern diet.
     The problem with carbohydrates is that when you eat them your body produces insulin, and insulin plays a major role in the production and storage of fat. If you combine fat and carbohydrates in a meal then you are providing the body with everything it needs to store as much fat as possible.

     Ideally you should aim for your calories to come from 40% protein, 40% fat, and 20% carbohydrates. The level of fat might seem high, but you need to remember that dietary fat is not the same as the fat in your body. When you eat fat it’s broken down and used immediately to provide energy to the body, and only stored when you are either consuming a lot of carbohydrates, or eating more calories than your body needs. If you are on a diet this won’t be a problem.

     The following is a list of high carbohydrate foods to avoid:
     http://www.buzzle.com/articles/list-of-high-carbohydrate-foods.html

     And here’s high protein food:
     http://commonsensehealth.com/Diet-and-Nutrition/List_of_High_Protein_Foods.shtml

     Next, exercise. You don’t need to exercise, but it’ll help you get fitter and improve your body shape. I’d recommend regular cardio exercise, such as jogging, or jumping rope, but high intensity stuff like Zumba will do as well, and if you enjoy it that’s even better.
     I’d recommend 3 sessions of cardio exercise a week at a minimum, and if you are going to start jogging then I’d recommend the Couch to 5k plan, which is ideal for beginners :
     http://www.coolrunning.com/engine/2/2_3/181.shtml

     If you want a great body shape you should aim to go to the gym 3 alternate days a week, and remember the key to build muscle is doing a few sets of a low number of reps at the highest weight you can manage. People who pick up tiny weights and lift them 250 times are basically doing very inefficient cardio exercise that doesn't do anything to build muscle. That's why people who are serious about building muscle laugh at people who say they do 1000 sit ups a day to build up their abs.

     With weight lifting it depends whether or not you have access to a gym. If you do I suggest you follow a plan like Starting Strength, the wiki of which is full of very useful information : http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

     If you don't have gym access read Brain over Brawn, a free ebook, which contains lot's of useful information about dieting and weight loss : http://brainoverbrawn.com/get-the-book/
     I highly recommend you read it regardless of your plans, as it will educate you on what is required to lose weight.

     With a calorie controlled diet you’ll lose weight, with added cardio you’ll get fit, and with weight lifting you’ll look great, but how much you are prepared to do is up to you.

10. QUESTION:
    How to reduce body fat percentage?
    Hello, I am 14 years old 5 foot 6. 144 pounds. I am looking for a way to reduce my body fat percentage. I am at about 20% right now. I want to get down to about 12%. All answers are appreciated! Thank you!

    • ANSWER:

11. QUESTION:
    What are the best methods (combination of excersises and/or diet) to reduce body fat?
    Do not want to sacrifice strength or lose weight, just reduce body fat.
    Go Bears!!!!!

    • ANSWER:
      Weight training. Body builder have incredibly low body fat per muscle. THey aren't always as strong as they look, however. I recommend excersising more. Do a lot of cardio and do the circuit hit all the major muscle groups.

12. QUESTION:
    What can I do to reduce body fat?
    I am 16 years old, 5'7 and I weigh 131 pounds. I have at least 17 percent of body fat. I want to know how can I make my six pack abs pop out and how can I reduce my body fat without losing weight.

    • ANSWER:
      high protein diet stay away from carbs and salt. take some fat burners and do alot of ab workouts eachday and do cardio workouts such as running.

13. QUESTION:
    How do I eat more healthier when i can't afford all of the healthy foods?i need to reduce body fat?
    We can only afford quick meals for dinner do i lower my intake on whatever i eat.Also i go through rigorous weight training advice needed to reduce body fat

    • ANSWER:
      I don't have a great answer. I run into a similar problem myself. If you are talking about just organic goods then you need to be clarified. Organic is only good for vegetables and fruit. There is no such thing as organic packaged goods because they need to add preservatives to keep it from going bad. Bottom line its just expensive garbage.
      2: You can cook. To buy ingredients for just one meal is actually more expensive than going out. However, if you buy in bulk and cook more often It can save you money.

      I wish I could help more. This is one of the undressed questions. There is always that classic "How eat well" article but it never keeps in mind peoples realistic food budget. If anyone has any better information to this problem please step forward.

14. QUESTION:
    Does it really help drinking luke warm water with lemon every day in the morning and night to reduce body fat?
    If yes so in how days it can reduce body fat?

    • ANSWER:
      Luke warm water + 1 lemon + 1tb spoon honey in the mornings.
      Boiled food twice a day for breakfast & lunch. (No fried items and waste food like maida)
      2 Fruits a day. (1 Apple + 1 Orange)
      1 small cup of milk.
      1 Multivitamin tablet
      45 mts brisk walking.
      No dinner
      8 glasses of water daily.
      8 hours of Sleep

      = Fat loss + Weight loss in one month....100%

15. QUESTION:
    How can I reduce body fat?
    I'm already limiting my calorie consumption to about 1500 per day, and burning 850 + daily. But I can't seem to reach my goal. I don't necessarily want to gain much muscle mass, just reduce flabby/loose skin, and tighten things up a bit. I carry most of my weight in the stomach area, and thighs, and in the butt too a bit. How can I reduce fat in these area and get them more toned?

    • ANSWER:
      Calories doesn't mean anything if your food isn't right. Fast foods and oily foods will keep the tire around your stomach. A change of diet will do the thing:

      - Fresh foods (Fruit AND vegetables) 3 times a day. As raw as possible. Steam the potatoes instead of boiling them (if you have a steamer).
      - LOTS of water (8 glasses a day).

      Keep away from restaurants and fast foods. Also, eat less by eating slower. Eating slower means that you won't overeat because you will feel full at the end of the meal. Take smaller bites and enjoy the food!

      When eating grains, go for whole grain food and stay away from bread.

      Gain muscle, loose fat. Sit ups, push ups and weigh lifting is a good way to go. Try jogging as well - jogging tones the muscles and overall fitness will help shake off fat.

      Finally, keep your body build in mind. You might never be skinny, but a healthier lifestyle can lead to a more energetic living and loss of weight.

      All the best!

16. QUESTION:
    whats the best way to reduce body fat?
    ive been going to body pump for the last few weeks and have gained muscle but its completely covered in fat. how can i reduce my bodyfat? is RPM a good strategy?

    • ANSWER:
      cardiovascular excersise...get that heart rate up and the fat will come off.... move it move it move it..... stop eating the bad carbs like bread and pasta, they put belly fat on you

17. QUESTION:
    what foods should i start eating to reduce body fat?
    i want to start working out(mainly to get toned abs) and i know in order to get a six pack, i have to change my diet, in addition to all the physical workouts.
    so what are some foods that is should start eating to reduce my body fat (but not make me lose weight)?

    also, im skinny for my age so if you can also suggests foods that will help me gain weight healthily (and not add to my body fat), that would be very helpful
    THANKS

    • ANSWER:
      In terms of losing body fat, the following foods are always good choices:

      Protein
      ________
      - Skim or low fat milk
      - Eggs or egg whites
      - Lean meats (chicken breasts, pork, lean beef)
      - Fatty fish (salmon, trout, mackerel, bass)
      - Legumes (including red beans, navy beans, chickpeas, etc).

      - Fresh vegetables (cucumber, celery, lettuce, carrots, bell pepper, etc.)

      Whole grains
      ____________
      - Bread
      - Brown rice
      - Oatmeal (not instant)

      Fresh fruits
      __________
      - Apple
      - Banana (due to sugars it is best to eat in the morning or before workout)
      - Kiwi
      - Berries (Strawberries, blueberries, blackberries, etc.)

      Snacks
      _______
      - Almonds and other nuts
      - Natural peanut butter
      - Sunflower seeds
      - Low fat or fat free yogurts

      Also use healthy oils when cooking (canola oil, flax seed oil, peanut oil, olive oil, corn oil, etc.).

      It is very difficult to gain weight without adding body fat, but the following source offers some good suggestions:

      http://www.medicinenet.com/script/main/art.asp?articlekey=52231

      Hope this helps.

18. QUESTION:
    What do I need to change in my diet to reduce body fat%?
    I'm 5'4" 120 lb, athletic build, and very healthy by all counts. I play soccer 2 or 3 times a week and get in a good 1 hr gym workout (cardio, strength training) about 2 times a week. I have good muscle definition, but I cannot seem to drop my body fat so it's noticeable.. (It's around 20%) What kind of diet/meals should I eat to reduce body fat%?

    • ANSWER:
      Eliminate your carbs. Increase your protein. Increase your fats.

      Well, since you are in soccer, I wouldn't totally eliminate your carbs since you need the energy but I'd reduce them to 100 grams per day.

      Protein? 150 grams per day
      Fat? 40 grams per day.

      Eat your carbs 1 hour before and immediately after your soccer. On the days you do not play soccer, only eat 50 grams of carbs and raise your fats up to 60 grams.

      This will drop you down right quick. A woman can safely get down to the lower teens of bodyfat percentage.

      If you'd like to know more, just hit me up with any questions!

      Good luck!

19. QUESTION:
    Is the exercise i do in the day enough to reduce some body fat?
    at work i do maintenance so I'm on my feet for 5 hours , i do 20 Min's jog in the morning run stairs for 20 Min's when I'm home the a mix of jumping jacks skipping etc for another 20 Min's? will this help me reduce body fat? does eating to many calories add body fat? a plan of food i need to build some muscle would really help Thanks
    if it helps im 15 16 in 2 days

    • ANSWER:
      YOur really active and on your feet. That's a good thing for you.

      Eat well. Dont skip meals...and drink lots of water. YOu need the hydration especially because you're on your feet. Plus...if you drink water rather than soda you'll lose a ton of weight.

      good luck.

20. QUESTION:
    how long does it take to reduce body fat?
    I have 56 kilograms in weight, with average height and I am 20 years old. My problem is that I've never been involve in sports for too long and I NEVER went to the gym until last week. The reason was that two weeks ago I tested for body fat percentage and i got a result of 24%. i was just wondering how long would it take for that fat to be reduced to 10% (just saying a number) if i go to the gym everyday for minimum an hour and what is the normal body fat percentage in women.

    • ANSWER:
      diet is more important than exercise when losing weight.

      Generally you can lose 2 pounds of fat per week. 3,500 calories equals about 1 pound of fat.

      So if you had a calorie deficit of 1,000 calories per day. Then you would burn 7,000 calories over a week and be two pounds of fat lighter....You will probably lose some water weight as well.

      Emily-O doesn't know what she is talking about 15% body fat does not mean a female can't have a period.

21. QUESTION:
    Increase muscle mass or reduce body fat?
    I'm a 5'10" guy, 200 lbs, 28% body fat. I have been lifting weights for six months but I am still very unhappy with how I look because I haven't seen any increase in muscularity. Should I reduce my body fat so my muscles are visible or should I keep on gaining muscle mass?

    • ANSWER:
      Take some intensive exercise daily and eat some food which reduce your body fat. I will recommend you to visit http://bbuild.nononsense.hop.clickbank.net/?w=best_of_dvd there are number of products for weight loss.

22. QUESTION:
    whats the best way to reduce body fat percentage?
    Is there any way to quickly reduce your body fat %

    • ANSWER:
      No easy way. Controlled diet is 75%.. you need to not only watch what you eat.. but when you eat it and in the right proportions.

      Then exercise.... obviously if you do cardio you burn fat.. but if you build muscle the proportion of fat to muscle decreases... therefore a combination of weight lifting and cardio workouts is prolly best attack.

      The quickest is obviously surgery...

23. QUESTION:
    What is the best way to reduce body fat for a skinfold measurement?
    I recently took a skinfold measurement and was told that I have 25% body fat. I need to get it down to a 22% to pass a medical exam for my new job. I'm obvioulsy going to run and diet but which specific exercise would help the most around the love handle area? And how long do think it would take to get to a 22%?

    • ANSWER:
      Accuracy

      How close the measurement is to the expected value. If a body fat measurement is accurate it will produce results which are expected based on past data, or the accepted standard.

      Reliability

      How consistent the measurements are. If a measurement is accurate 1 out of 10 times, it probably is not the best way to estimate your body fat percentage.

      Validity

      Methods which are not invasive may require just a few seconds of your time. Body fat measurements can sometimes be invasive. They may require you to wear minimal clothes, be submerged in water or be pinched by calipers.

      Which method of body fat measurement is right for you depends on the accuracy you desire, if you're comfortable with the method, the time you have available and your budget.

24. QUESTION:
    How to reduce body fat ?
    I'm thin and toned by nature , and I'm excercising 1.5 hour a day when it is not training day. What is the best way to reduce body fat on top of six pack muscles? I was thinking on combining drinking enough water, not eating fast foods or chocolate or sweats of any kind, and cut down on intake of animal and saturated fats.
    I found some article that says that if you eat little that your body goes into "starvation" mode and starts eating it's fat without hurting your muscles which wolud not be endangered until you have fat in your body. Is that true ?

    • ANSWER:
      My family and I have been using the best cleansing technology...:)the first time I did it, I lost 16 pounds in 9 days:)...check out this site....w w w .gocleanse. com/colin

      It will change your life:)

25. QUESTION:
    How do i reduce body fat %?
    ok well i'm 15 and i weigh 208 lbs. now i do have quite a bit of muscle but also a lot of fat around those muscles and stuff. and i do go to the gym it's just i don't eat right. so my question is how do i reduce body fat %'s

    • ANSWER:
      Keep running boi!:)

26. QUESTION:
    Ideas for good diet for a guy to reduce body fat but maintain fat free mass for gym training?
    My body fat % has stayed at 22.5% for over six months despite putting on over 2 kilos of fat free mass (bad uh!). Need some good advice to get the diet sorted.

    • ANSWER:
      The food(diet liquids or solids) that we consume daily form lectins .

      Thus selecting Proper food can help lose or Gain weight .

      http://www.diskovery.co.in/how_to_loose_weight__how_to_gain_weight

      Foods agglutinate the cells of certain blood types (in a way similar to rejection) but not others, meaning that a food which may be harmful to the cells of one blood type may be beneficial to the cells of another.

      -Lectins: The Diet Connection.-
      A chemical reaction occurs between your blood and the foods that you eat. This reaction is part of your genetic inheritance. It is amazing but true that today, in the late twentieth century, your immune and digestive systems still maintain a favouritism for foods that your blood type ancestors ate.

      We know this because of a factor called lectins. Lectins, abundant and diverse proteins found in foods, have agglutinating properties that affect your blood. Lectins are a powerful way for organisms to attach themselves to other organisms in nature. Lots of germs, and even our own immune systems, used this super-glue to their benefit.

      For example, cells in our liver's bile ducts have lectins on their surfaces to help them snatch up bacteria and parasites. Bacteria and other microbes have lectins on their surfaces, as well, which work rather like suction cups, so they can attach to the slippery mucousal linings of the body. Often, the lectins used by viruses or bacteria can be blood type specific, making them a stickier pest for a person of that blood type.

      So, too, with the lectins in food. When you eat a food containing protein lectins that are incompatible with your blood type antigen, the lectins target an organ or bodily system (kidney, liver, brain, stomach, etc.) and begin to agglutinate blood cells in that area.

      Find out how you can loose or Gain weight and stay healthy by following blood group Diet .

      The dynamics of weight loss are related to the changes your body makes when you follow your genetically tailored diet. There are two factors.
      1) First, as your body makes the dramatic shift of eliminating foods that are poorly digested or toxic, the first thing it does is try flush out the toxins that are already there.
      Those toxins are mainly deposited in the fat tissue, so the process of eliminating toxins also means eliminating fat.
      2) The second factor is the effects that specific foods have on the bodily systems that control weight. Depending on your blood type, the lectin activity of certain foods may do the following:
      __ Interfere with the digestive process.
      __ Slow down the rate of food metabolism, so you don't efficiently burn calories
      for energy.
      __ Compromise the production of insulin.
      __ Upset the hormonal balance, causing water retention (oedema), thyroid
      disorders and other problems.

      Our blood contains aeons of genetic memory--bits and pieces of specific programming, passed on from our ancestors in codes we are still attempting to comprehend. One such code rests within our blood type. Perhaps it is the most important code we can decipher in our attempt to unravel the mysteries of blood and its vital role in
      our existence.

      __ When you use the individualized characteristics of your blood type as a guide for eating and living you will be healthier, you will easily reach your ideal weight and you will slow the process of ageing.

      __ Your blood type is a more reliable measure of your identity than race, culture or geography. It is a genetic blueprint for who you are, a guide to how you can live most fully.

      -O is for Old.- Type O.

      http://diskovery.co.in/blood_group_o_diet.xls

      "FOODS ENCOURAGE WEIGHT GAIN"Sweetcorn
      Kidney beans
      Cabbage
      Brussel sprout
      Cauliflower

      "FOODS ENCOURAGE WEIGHT LOSS"Liv 52
      Sea food
      Iodized salt
      Liver
      Red meat
      Spinach
      Broccoli

      -A is for Agrarian.-__ Type A.

      http://diskovery.co.in/blood_group_a_diet.xls

      "FOODS ENCOURAGE WEIGHT GAIN"Meat
      Dairy foods
      Kidney beans
      Lima beans
      Wheat

      "FOODS ENCOURAGE WEIGHT LOSS"Liv 52
      Vegetable oils
      Soya foods
      Vegetables
      Pineapple

      -B is for Balance.-__ Type B.

      http://diskovery.co.in/blood_group_b_diet.xls

      "FOODS ENCOURAGE WEIGHT GAIN"Lentils
      Sweetcorn
      Peanuts
      Sesame seeds
      Buckwheat
      Wheat

      "FOODS ENCOURAGE WEIGHT LOSS"Liv 52
      Green vege
      Meat
      Lamb Liver
      Eggs
      __ Type AB.

      http://diskovery.co.in/blood_group_diet_ab.xls

      "FOODS ENCOURAGE WEIGHT GAIN"
      Red meat
      Kidney beans
      Seeds
      Sweetcorn
      Buckwheat

      "FOODS ENCOURAGE WEIGHT LOSS"Liv 52
      Tofu
      Seafood
      Green vege
      Dairy products
      Alkaline fruits
      Pineapples

27. QUESTION:
    what things should i do/eat inorder to reduce body fat?
    if i go jogging in the mourining for atleast 30 mintues everyday and go gym and do weight traning 3 times a week for atleast 2 hours, will that be enough to reduce body fat?

    • ANSWER:
      You can have a good weights workout in 35-60 minutes- more than 90 minutes is excessive.

      Losing 1-2lbs a week is the best way to go. This way, you are losing mostly fat, rather than water and muscle. Faster weight loss is not better, nor is it sustainable.

      Diet should be what you look at first for weight loss- this is what will enable you to drop fat. Try a balanced diet made up of mostly natural whole foods, with high protein, moderate carbs and moderate fats.

      You need to know how many calories you burn- you can use an online calculator for a rough estimate. Aim for 10-20% calories fewer than you burn daily (too large a deficit will be counterproductive in the longer term).

      Don't worry about complicated diets or cutting things out. You can enjoy anything in moderation, as long as the majority of your diet is healthy. Here are some good foods to base your diet around:

      PROTEINS

      Boneless, Skinless Chicken Breast
      Tuna (water packed)
      Fish (salmon, seabass, halibut)
      Shrimp
      Extra Lean Ground Beef or Ground Round (92-96%)
      Venison
      Buffalo
      Ostrich
      Protein Powder
      Egg Whites or Whole Eggs
      Ribeye Steaks or Roast
      Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
      Top Sirloin (aka Sirloin Top Butt)
      Beef Tenderloin (aka Filet, Filet Mignon)
      Top Loin (NY Strip Steak)
      Flank Steak (Sir Fry, Fajita)
      Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
      Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
      Soy Burgers
      Low-fat cottage cheese
      Nonfat Greek Yogurt

      SLOW BURNING/COMPLEX CARBS

      Oatmeal (Old Fashioned or Quick Oats)
      Sweet Potatoes (Yams)
      Beans (pinto, black, kidney)
      Oat Bran Cereal
      Rye Cereal
      Grape Nuts
      Brown Rice
      Farina (Cream of Wheat)
      Multigrain Hot Cereal
      Whole wheat or Spinach Pasta
      100% Stoneground Whole Wheat Bread
      Ezekiel Bread
      Hi-Lo Cereal

      FIBROUS CARBS

      Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
      Broccoli
      Asparagus
      String Beans
      Okra
      Spinach
      Bell Peppers
      Brussel Sprouts
      Cauliflower
      Cabbage
      Celery
      Cucumber
      Eggplant
      Green or Red Pepper
      Onions
      Pumpkin
      Garlic
      Tomatoes
      Zucchini

      FRUIT

      Apples
      Grapefruit
      Peaches
      Strawberries
      Blueberries
      Raspberries
      Lemons or Limes
      Pears

      HEALTHY FATS

      Natural Peanut Butter
      Olive Oil or Safflower Oil
      Nuts (peanuts, almonds)
      Flaxseed Oil
      Avocados
      Coconut Oil

      BEVARAGES

      Crystal Light
      Green Tea
      Other Tea (without sugar)
      Coffee (without sugar)

      CONDIMENTS

      Mayonnaise
      Reduced Sodium Soy Sauce
      Reduced Sodium Teriyaki Sauce
      Balsamic Vinegar
      Salsa
      Hot Peppers and Hot Sauce
      Chili powder
      Mrs. Dash
      Steak Sauce
      Sugar Free Maple Syrup
      Chili Paste
      Mustard
      Extracts (vanilla, almond, etc )
      Low Sodium beef or chicken broth
      Plain or reduced sodium tomatoes sauce, puree, paste)
      Stevia (natural sweetener)

      Second in importance to that is heavy resistance training- this is what will allow you to preserve muscle so you look 'toned' and defined once you've dropped the fat (rather than just a smaller version of how you look now, with the same bits you're unhappy with). More muscle also means a higher metabolism, so you definitely want to hold on to, or increase the muscle base you have for fat loss. You need to work ALL your major muscle groups- you can't spot reduce. Have a look at:
      http://www.exrx.net/Lists/Directory.html
      This is an extensive exercise directory. There are many exercises for every muscle group and every ability level.

      Then you can look at extras like cardio to help create a calorie deficit. But cardio is by far the least important of these three, and you can lose fat effectively without it.

      Make sure you're getting at least one rest day a week with no exercise at all.

28. QUESTION:
    How do I reduce body fat percentage?
    I'm 19 years old, 6' 0'', and 195 lbs. My body fat is around 18-22%. I am wondering what I should do in order to decrease it enough so that when I work my abs they will be visible and I am wondering when my V line will be visible.

    What work outs/diets should I do/eat?

    • ANSWER:
      It all comes down to diet. First and foremost, changing your diet to eating less, and better (not gonna lay it all out, you know what healthy foods you should be eating) is going to help you lose weight. Start doing aerobic activity every day. Running would be the best thing. Don't overeat to compensate for exercising, this is what tons of people do and they wonder why they don't lose weight. If you just start doing sit-ups, nothing is going to happen, trust me. Get ur ass outside, run around, and get those twinkies outta your mouth.

29. QUESTION:
    What kind of exercises can you do to reduce body fat in your torso?
    I have like...an 11% fat composition in my body...i'm a sixteen year old male. I run a lot, and am in very good cardiovascular shape. I only weigh 129 pounds, so I'm not very heavy at all (I'm six two.)

    • ANSWER:
      If your at 11% body fat you should be absolutley ripped. if the case is that your ab muscles are not developed much try some weight lifting. i recomend you go to www.ast-ss.com and sign up for the max-ot program it is totally free and works extremely well. ive been doing it on and off for a year now and have gained 45 pounds of muscle. and takin my bench up 75 pounds. its a great program. also if you need morer nutritional info go to bodybuilding.com they have all the info you could possibley need

30. QUESTION:
    how do i reduce body fat % effectively?
    I recently started to work out A LOT and I'm getting a lot bigger. I was wondering how to reduce body fat, and build muscle at the same time. My goal someday is to be 240 pounds and 8 % body fat, and im currently 200 pounds with 15% body fat

    • ANSWER:
      Thats great dude, the best way of course is to eat healthy and a lot of cardio. You should look up a good diet if you haven't already, a lot of protein and such. Then of course you should do a lot of calorie burning exercise which you may not want to do if your trying to gain weight and get bigger. But it is important to lower body fat and won't hinder your muscle building as much as you think. It'll just help the definition come through and you can look really buff.

31. QUESTION:
    What Are The Best Ways To Reduce Body Fat?
    i measured my body fat today, and it measured 15% which im happy with, but i'd like to get it to 10% what are the best ways to do this?

    • ANSWER:
      The most effective way to burn fat is to eat less food and move more, the issues surface when we really aim to put that into operation! There are plenty of temptations in the big wide world don't you think?! The one method which clearly showed results for me was green tea, it can be checked out in the resource box underneath, they have a handful of free trials remaining, it was highlighted in Reader's Digest and USA Today. I lost 20 pounds, it clearly does produce results!

32. QUESTION:
    I'm in healthy body weight range. but have loads of fat. how to increase muscle mass and reduce body fat %?
    I've a bmi of around 22, which seems to be a healthy one. But I've really large amount of fat over me. I think I've less muscle, what can I do to increase the muscle content and reduce fat?

    Ps: also suggest healthy foods for good muscles?

    • ANSWER:
      if you eat less calories than you burn, the fat will burn off. also, increasing muscle mass with exercise will help burn the fat, as well as plenty of low intensity aerobics.( swimming, walking, rowing, hiking ,biking etc.) fruits, veggies, lean protein. moderate complex carbs,

33. QUESTION:
    can you reduce ur body fat just by running?
    well im not that fat and not that skinnyy either, but i have most of my fat on my lower stomache and my chest. i wanna know if running like on a treadmill will reduce my fat, like get skinnier just by running? because i wanna lose weight first then gain muscle. so id be more toned. so i wanna know if running will reduce my body fat?

    • ANSWER:
      I'm in the Military and when I need to lower my body fat for a body fat assessment, NOTHING does it faster then treadmill.

      However, you will have to be very careful with what you eat. Reduce your comsumtion of sugary and fatty foods.

34. QUESTION:
    what is quick way to reduce fat in our body?suggest the dietary chart to maintain proper weight!!.?
    i want to reduce my weight especially fat around stomach and also my body fat is seems to be increased recently.so suggest some proper dietary food.

    • ANSWER:
      So you want to reduce fat without going to a fat reduction program. Ha! Ha! Why not! You can do it.
      I will be conducting a program but I may be far away. Without hesitation or scruples, well, here arethe a diet chart that you need ! Pls consult yr doc and then go ahead with it. I always give this advice because in Health matters I dont know anything about your conditions. Advice should be always conditional.
      01. Drink more water than before.Drink one glass of water before food, while taking food, and 2 gl just 1 hr after food.
      02. Eat 4 or 5 or 6 times a day- never mind= I am not crazily joking - but the fact is that - each time you take reduced quantity of cooked food. May eat a banana before your meals and dinner. It helps to reduce the food. Having a eating pgm of 6 times and eating a huge meal at one time,. will result in more fat accumulation, remember.
      03.AVOID strictly white sugar, white salt, glutenous substances, like maida, filtered wheat, rice flour, and Dairy products. Look for harmless alternatives with good imagination or look in the net.
      04. What ever you eat you eat slowly, chewing with saliva and then swallow. This helps in non accumulation of fat in the body.This means that now you are eating fast and running to do your job.
      05.JUICES: Four times a day, drink ash gourd/ or louki (hindi) juice - without anything in the stomach - 1 hr before and after. Drink carrot juice also 2 times a day. Avoid coffee and tea all together.
      06. Morning - go for a walk - if you cant walk at home in your hall or in your office. Make it a habit and others will get used to looking at you without a question mark in their faces.
      07.CUT DOWN YOUR WHITE RICE - go for brown rice - go for whole wheat atta with fibre.
      Eat more vegetables curries and take 2 chappathies at a time.
      08. At night drink warm water with honey- localhoney is pure and avoid brand honey as they contain anti biotics harmful to the body.
      09.If you are young you can play badminton game or go for a long walk in the mornings. - get people who are doing as your friends. Avoid sleeping friends. As they induce lazyness in you.
      10.Do minimum exercises and yoga daily when you time or otherwise have it imbibed in your lifestyle. If your stomach feels stiff and hard, you will start to get back pain shortly. Before that it is good that you asked in yahoo.
      GOOD QUESTION AND THANKS FOR ASKING SUCCINCTLY.
      WISHING YOU ALL THE BEST, D PARAMESWARAN, www,sunflowerdance,com

35. QUESTION:
    How to reduce body fat percentage for teenage boy?
    I am 16 years old, 5'7 and 142lbs. I am skinny for the most part but have some fat around my belly and thighs. What would be the best way to lose that fat so i can have a defined 6 pack within the next couple weeks? Is working out 4-5 times a week with cardio everyday and weights every other day enough? Please no bogus answers. Thank you.

    • ANSWER:
      Hey there!
      A six pack in a week? That's not very likely.
      Yet it is in about relatively 2 months.

      Come join my 50 Day Fitness Challenge!
      http://www.youtube.com/user/SirAdam50Fit

36. QUESTION:
    Does green tea reduce body fat?
    I want to know whether green tea really reduces body fat and make us thin?
    What is the best type of green tea which reduces fat?(am currently in china and I want a product which I can buy from here)

    • ANSWER:

37. QUESTION:
    How can i reduce body fat % ?
    How can i reduce my body fat percentage effectively and fast ?
    How long does it take ?

    • ANSWER:
      There is no way to pick what part of your body you want the fat to come off of. Whether you have excess body fat in your midsection, thighs or arms, the procedure is exactly the same.

      Eating foods that have fat in them will not necessarily make you gain body fat. The only thing that will make you gain excess body fat is excess calories. Carbohydrates and protein can make you gain just as much weight.

      The only way to lose body fat is a combination of reducing calorie intake through your diet and burning calories with exercise.

      The best exercise to do for reducing body fat percentage isn't sit ups, crunches or curls. The best exercise is something that will burn a lot of calories such as running, biking, swimming and most team sports.

      Muscle tissue burns more calories than fat tissue does. You should include a good strength training routine in your workout to build more muscle that will help you burn even more calories throughout the day.

38. QUESTION:
    Does sweating while cardio workouts help reduce body fat?
    Will wearing a jacket and pants help me sweat out overall body fat faster?

    • ANSWER:
      No. Sweat only removes water, not fat.

      However, the effort you put into working up a sweat will help you burn body fat. You need to be at the lower end of your cardio training range at least, and keep your heart rate up for at least 30 minutes.

      If you want to lose weight faster, add some interval training to your workouts. Also add strength training--increasing your muscle mass will boost your metabolism.

39. QUESTION:
    What is the fastest way to reduce body fat ?
    I am wanting to lose 60 pounds and have a lot of fat around my middle. What is the most effective way to accomplish this in the shortest amount of time?

    • ANSWER:
      High Cardio: jump rope, cycling, running, martial arts. Jump rope is the cheapest method and extremely effective. Start with doing about 20, then 50, then get it up to 100. Increase your sets and reps slowly and you'll lose that stubborn weight!

40. QUESTION:
    How to get six pack and how to reduce body fat bellow 10 percent?
    Im 14 6ft and weigh 157 pounds. I do interval training 2-3 times a week, swimming once a week and eat low carbohydrate meals with high protein. I also do pushups an pulups 2-3 times a week. The problem is i end up after 2 weeks of good diet and training stuffing my self up with sweets. In the end i dont lose any belly fat. What can i do to make things easier? any tips? please help.

    • ANSWER:
      Well I think you've pretty much answered your own question there! Your doing great.. until you start binging on sweets, there must be a reasoning behind this and you need to find out what and then stop it!

      Check out http://www.freinsster.com for real info on how to get a strong six pack.

41. QUESTION:
    How low can a Endomorph reduce their body fat in the cutting phase?
    My personal trainer told me that reducing your body fat down to 6% from 24% body fat is not possible because you are an endomorph and the only people who can reduce their body fat down to 6% are mesomorphs and ectomorphs.

    • ANSWER:
      you can decrease your fat intake in diet and continue to increase the aerobic and anaerobic activity in your daily activity,,, dont eat after like 6 to 7 pm every day.... lots of fluid intake, make sure that your kidneys can function properly and allow your liver to metabolize fat as it should,,,,,,,,,

42. QUESTION:
    What type of home-workout should I do to reduce body fat?
    I'm around 5'11" and 190 pounds >.< I am currently spending an hour a day on the threadmill. My diet (kinda) consists of a bowl of cereal for breakfast, a ham and egg sandwich for lunch, and soup for dinner. What else could I do to help lose fat, mostly around my stomach area?

    • ANSWER:
      well first of all there is a serious lack of fruits and vegetables in your diet and those are crucial to a balanced plan. maybe try turkey and lettuce instead of ham, which is really fatty. since all types of milk taste the same in cereal, you won't notice if you use skim milk instead of one with more fat, and that could cut a lot of calories without changing any flavor. the cereal's flavor is already so strong you won't even notice if it's skim milk or whole milk, it's just white you could have a piece of fruit as a snack in the morning or after lunch too. and you could add a salad to your dinner - DO NOT put any type of dressing other than balsamic vinegar or lemon juice - make sure you don't use anything too oily or creamy! that can turn a salad from seven calories to one hundred and fifty calories just with a dollop of dressing!!! also, it's super important to keep your body very hydrated! you must drink several glasses of water a day and limit your sodium intake. if you are having too much salt (like in the ham or the soup), then your body retains water-weight. you'd be surprised how easy it would be to make these eating changes, it's not like you're going on a strict diet, you're just adding some fruits, veggies, and cutting out some fats and salts. easy peasy with great results. keep up the exercise, that will help a lot.

43. QUESTION:
    Best way to reduce body fat around body?
    Want to rid of fat on lower back sides and stomach?

    • ANSWER:
      do a workout (cardio is effective) 3-4 times a week (minimum) do crunches and belly exercises (I highly reccomend Jillian Michaels 30 Day Shred ITS PERFECT) and dont worry about how some ppl say its nothing but pain. it really works they just say that to sell their crappy product.

      dont forget to diet!
      here are some tips:
      -drink 6-8 glasses of water everyday. to fit it in your diet just drink a glass before, after, and during a meal.
      -no high fructose corn syrup.. its just sugar (or anything with "tose" or "cose")
      -no junk food
      -lots of whole grain/wheat (plain cheerios 4 breakfast is helpful)
      -smaller portions
      -NEVER miss breakfast. it only hurts you. it slows down your metobolism.

44. QUESTION:
    Does drinking plenty of WATER reduce Body Fat Percentage ?
    I am in good shape and I do work out regularly.. So i'm wondering whether drinking water also reduces body fat..

    • ANSWER:
      You need water to transport the broken down fat out of your body by way of Urine and sweat.

45. QUESTION:
    how do i reduce my body fat without making my self look thin as a twig?
    im trying to get a six pack abs, but i need to reduce my body fat. Is there a proper way of doing this?

    • ANSWER:
      cut back on fatty and unhealthy foods and work out your abs a lot. crunches and whatnot.

46. QUESTION:
    how do I reduce body fat percentage?
    I'm 19 years old, 6' 0'', and 195 lbs. My body fat is around 18-22%. I am wondering what I should do in order to decrease it enough so that when I work my abs they will be visible and I am wondering when my V line will be visible.

    What work outs/diets should I do/eat?

    • ANSWER:
      try weight training andcut out all the crappy processed foods. Everything has sugar, but try eating fresh vegetables or take steroids.

47. QUESTION:
    How to reduce body fat and excessive weight without any exercises and food restrictions?
    When one needs to have 65 kilograms instead of 105 kilograms, then how to do it.

    • ANSWER:
      Oh well! Then u'll have to take a rebirth.

48. QUESTION:
    How to reduce overall body fat?
    Lately I've been getting a lot of pictures taken of me & occasionally there is an unflattering picture where my stomach is visible... It's making me really think twice about how people perceive me. How can I reduce my body fat? Be specific; act as if I don't know anything about diet and exercise.

    Thanks (:

    Please don't be rude.

    • ANSWER:
      To reduce body fat, there are many different approaches. Three of these methods include diet, weight training, and cardio.

      For dieting, it is tough to give advice in this category as everyone has different calorie needs and different metabolisms. The best advice that I can give without knowing you is to eat six small meals a day. Keep the proteins lean (chicken, fish, soy) and the carbohydrates complex (vegetables, some fruits, nuts). Eat about 1-1.5 grams of protein per pound of body weight and 2-3 grams of carbs per pound of body weight. The key is to never be hungry and to always eat so that your metabolism stays active. An active metabolism means that you are burning more calories, which is the goal.

      Weight training is a key factor for the reduction of body fat as well. The more muscle mass your body has, the more calories you will burn. Muscles require calories in order to function whereas fat is simply unwanted stored energy. When lifting weights, shoot for 16-20 reps of an exercise and perform 3-4 sets of that exercise. Hit a specific muscle group with 2-4 different exercises depending on the amount of time you have for lifting weights. If you are targeting a specific area such as abs, more reps are needed and you need to work three different areas. Do lower abs, upper abs, and obliques (sides). Do 3 sets of 30 reps for each section of your abs or until failure if you can't do 30 reps.

      Cardio is the ultimate answer to losing body fat. When done after lifting weights or doing sit ups, you are more apt to losing body fat in the targeted area where exercise was done. Do 30-40 minutes of cardio every day. In defining cardio, it can be anything that gets your heart rate up to 190+ beats per minute. The idea is to get moving.

      Other routes include supplements. Fat burners are the new trend. They work fairly well, but there are some drawbacks to them. Take them in moderation. Another supplement is a water pill also known as a diuretic. Essentially this will expunge extra water from your body and you will weight less and appear to have less body fat. Use caution in taking these as well as prolonged use will affect your kidneys.

49. QUESTION:
    Is it possible to reduce my body fat percentage by dieting?
    Ok here's the low down, my body fat percentage is 32%
    I'm wondering if it's possible to reduce my body fat by dieting.
    I've lost 17kg over 3months by dieting and exercising smart.
    But i'm wondering if there's a way to reduce my bodyfat... not really worried about my body weight
    much more concerned about reducing my bodyfat, pls help
    height = 180cm
    weight 3 months ago = 82
    weight now = 65
    waist = 38
    no alcohol habit
    vegetarian

    • ANSWER:
      Yes it is possible to reduce body fat percentage by dieting. As long as you control your calorie intake and keep up exercising it should improve nicely

50. QUESTION:
    How to reduce body fat percentage and still gain muscle?
    I've got 3 months before I go on holiday and I want to tone up aswell as get bigger.

    I'm 6ft1 and weigh 74KG.

    What type of routine should I follow to get big as well as stay toned?

    • ANSWER:
      eat a lot of protein it will put some more fat on you then once it is on you can work with it
      if you want to get more body fat faster you can eat before bed time