Losing Fat

[FitMode]

Male 5ft10 age 33 very active current weight 205 pounds starting weight 221 pounds. Gym 5 times a week 60-75 minutes weight training then cardio for 30 minutes. Burning average 900 calories per session. Fitbit states 1200 calories burned but I always minus 300 as I’ve been told it overestimates. Measure all my food with scale and drink 3 litres of water per day. 

Hi,  

I have been strength training and doing cardio and eating clean for 3 months now. I have lost more than 15 pounds which is fine because I’ve lost a lot of inches. My question is this. My natural body weight should be around the 10/11 stone mark. If I am giving my body all the fuel and encouragement to get to it’s natural healthy body weight should it not lose fat far quicker? I know my body composition is changing but I would like to get to 12 stone with 15% body fat and the amount of hard work I am putting in I don’t believe the results have justified it. Thanks in advance and happy health to all!! 

[Dominique]

I think you should be focusing more on the process (what you are doing in terms of nutrition, exercising, lifestyle etc. in order to achieve your goal) rather than on the end goal itself (e.g. "I want to look like a Greek god six months from now"). Make sure the process is enjoyable in itself, something you can see doing forever, rather than view it as some necessary, temporary pain to inflict on yourself (in the pursuit of your goal).

At the beginning of your journey (221 lbs), you were BMI 31.7 (obese).Your stated goal of 12 stones (168 lbs) would mean losing a total of 53 lbs, which is a lot. Let’s assume body fat % was 35% at 221 lbs (not uncommon for an obese male): weight distribution would be 77.35 lbs fat and 143.65 lbs lean. 168 lbs at 15% BF would be: 25.2 lbs fat and 142.8 lbs. In other words, almost all of the 53 lbs weight loss would come from fat. That would be an amazing achievement. OTOH, 20-25% BF would be a healthy level for a male, even if that means no visible six-pack.

[rckoegel]

No visible six pack? ... ~Tosses your advice right out the nearest window~

[FitMode]

Lol I agree

[Dominique]

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@rckoegel wrote:

No visible six pack? ... ~Tosses your advice right out the nearest window~

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So, if sporting a visible six-pack is the be-all-and-end-all of fitness and health, what would be your advice to someone who wants to lose 50 pounds of fat while keeping all their lean mass?

[rckoegel]

"what would be your advice to someone who wants to lose 50 pounds of fat while keeping all their lean mass?"

Change your goals! ; P

[Dominique]

I agree it makes sense to have realistic and attainable short- and medium-term goals. Longer-term (several years ahead) can be more ambitious.