How do I decrease my body fat percentage?

[scogem]

I am a 34 year old male who did very little exercise till the past 6 months. I lost about 4 stone in 5 months (16st 6lbs to 12st 6lbs) by doing a lot of cardio, completely changing my diet and very little weight or resistance training. I was doing the same mix of rowing, running and cycling regularly.

I reached a bit of a plateau and I was not reducing my belly fat much. I was advised to mix things up and try more weight training. I also do some Build, Pump and Core group gym classes. I do very little cardio.

Nutritionally, I have tried eating a deficit and a surplus throughout the week and I still do not decrease my body fat percentage. I have started going to the gym in the morning and afternoon most days to try and make some gains but I am getting nowhere. My body fat percentage stays around the 22% to 24%.

Does anyone have some tips for reducing body fat? 

How quickly should I be making gains? Are Fitbit Aria scales good at measuring body fat percentages?

Thanks for any help

[SunsetRunner]

Get swole, Cushman! 🙂

[scogem]

Update. I have been lifting weights regularly for a couple of months and my body fat percentage is still giving me random results.

As advised, I have been utilising the Stronglifts beginner program. I like the app and although I keep reducing weights as soon as I get somewhere (to improve form, number of reps and rest time) I am still enjoying the program.

I have not made that much muscle gains I turned off the auto increment feature fairly quickly. A trainer at my gym has advised me to almost completely stop doing cardio and increase my reps a little. 

[SunsetRunner]

Auto increment or progressive overload is how you gain muscle mass. Follow the program. If you play with it, you're not doing SL 5x5 and results will vary.

I would recommend rereading the program description and starting over, using your time with the light weight to work on form.

[Corney]

I don't agree with your gum guy.  Continue the cardio in your training zone( 220 minus your age times 75%) for 30 minutes.  Do weight lifting starting with a weight you can lift 6 times coninue that weight till you can lift it 12 times, then increase to a weight you can lift 6 times continue tthat weight till you can lift it 12 times, then increase the weight again.  Cardio not only improves your cardiovascular health but it also burns fat.  The weight training increases lean body mass thereby decreasing your percent body fat.