10% Body Fat
Can someone plz tell me the forumla to lose body fat in a certain amount of time
Eg: 10% body fat in 12 weeks to get on stage
How did you come up with this number?
40 Minutes of HIIT
Training 5x weekly, resistance training, cardio hiit 3x weekly 40mins
If you going 40 minutes, you're not performing HIIT.
Gironda was a very good bodybuilder and a great bodybuilding coach.
As he said, "You can train hard or long, but NOT both."
There no such thing as a 40 minute HIIT Program. You'll be luck if you can do 20 minutes.
Cleaning eating, 1200 carlorie diet
Dropping your caloric intake this low insure you are going to burn off a lot of muscle mass.
1200 calories is too low.
General Adaptation Syndrome
The body learn to adapt to caloric intake (anything for that matter).
What happens is as you caloric intake drops, so does you metabolic rate.
You body turns down it thermostat (you metabolism) to preserve tissue.
What then occurs is you stop losing weight, body fat.
What you then need to do is...
Decrease Your Caloric Intake MORE!
1200 calories is already too low to preserve muscle mass.
Going lower means you are going to burn even more muscle mass.
From my experience, approximately 50% of your weight loss will be muscle mass and 50% will be body fat.
That percentage of muscle mass loss is insane.
At present 69kgs 20.50% body, goal 10-12% body fat in 12 weeks
I am curious as to how you came up with 20.5% as your body fat percentage.
With that said...
Body Fat In Kilos
69 kg X 20.5% body fat = 14.145 gram of body fat.
Fat Free Mass In Kilos
69 kg - 14.145 kg fat = 54.855 kg Fat Free Mass
Getting to 10% Body Fat
IF you lost only fat, that would mean your body weight would be 60.95 kg.
However, that isn't going to happen.
20% Muscle Loss/Fat Free Mass
If you did a good job on your diet, you end up losing about 20% of your muscle mass.
54.855 kg Fat Free Mass X 20% = 10.971 kg of Fat Free Mass Lost
54.855 kg Muscle Mass - 10.971 = 43.884 Fat Free Mass
Best Case Scenario
IF you only lost 20% of your Fat Free Mass/Muscle Mass your Fat Free Mass would be 43.884 kg.
For your Body Fat Percentage to be 10% at the weight, you need to weight...
43.884 kg Body Weight divided by 90% (that means you'd be 10% Body Fat) = 48.76 kg.
Total Weight Loss
That would means you need to lose 20.24 kg!
Your new body weight would be 48.76 kg.
At 1200 calories a day, you going to lose more Fat Free Mass.
That means to get down to 10%, you going to need to drop you body weight dramatically lower.
By dropping you caloric intake down too low, you have insured less body weight/fat loss and greater muscle loss.
You need to gradually increase you calorie intake to increase your metabolism.
In doing so you going to gain some weight, primarily muscle mass but some body fat as well.
You need to increase you caloric intake about 20%.
1200 calories X 20% = 240 calories.
1200 calories + 240 calories =1440 calories.
You weight gain will stop at some point because you metabolism will increase to burn the additional calories.
When that happens...
Increase You Caloric Intake, Again
1440 calories X 20% = 288 calories
1440 calories + 288 calories = 1728 calories.
You will gain muscle and some fat along the way.
However, your metabolism will increase to adjust to your increased caloric intake.
Once at 1728 calories, drop you caloric intake down about 20%.
You increase metabolism along with lower calories will decrease you body fat percentage and allow you to maintain greater muscle mass.
This will help you get close to where you want to be.
However, since this is new to you, you may not completely get there.
With that said, you need to be lower than 10% to "Get On Stage".
The reality of this is that increasing caloric intake to increase weight loss and decrease body fat is foreign to the majority of people.
Most individuals cannot bring themselves to follow the plan.
They go from a low calorie diet to an ultra low calorie diet, which NEVER works.
The majority of individuals never get it and never are able to obtain their objective.
Successful individuals learn from mistakes.
Unsuccessful individual continue to do the same thing over and over again and fail.