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Fat Loss

N

Nayil Ahmad

Over the past year I've gotten my body down to 23-26% body fat so I have a little bit of body fat left but its not hanging. Running with diet doesn't seem to lose weight anymore does anyone have any advice on what to do, should I diet, what workout would be most effective. I would like to get to a 15-18% range in 5-6 months.

I'm trying to find an ideal HIIT workout to burn the fat. I have a set of dumbells, singular(disk) weights to hold and I'll be doing it at home, I should have space to do Burpees and other bodyweight exercises.
 
Dieting is very simple. Expend more energy than you are inputting.

What is your daily diet? Total cals and macro breakdown.

Height/age/weight/sex.

What is current training regime? How many cals does it burn? How active are you in your job? What is your BMR and/or TDEE?
 
B:3 Eggs Scrambled and a grilled low fat cheese sandwich on wholemeal.
L: White rice with seasoned chicken, cucumber, cauliflower.
S: Some dried fruit and two pieces of fruit a day.

Probably around 1600-1700 Calories.

5'9/21/178/Male

20-30 mins of HIIT weightlifiting, goblet squats, farmer carries, dumbell lunges, squat thrusters and some others whose exact names I don't know. I do 10 reps then 10s rest for each set and do about 4-5 sets.

Most of the day sitting but spend 1-2 hours doing labor work in my house.

BMR:1800
TDEE:2200
 
good work on getting the weight down..

your on the right road but could definitely improve that diet with a few tweaks...

other than the activity above is that it. are you doing any cardio like running or cycling.

there isn't really an ideal fat burning workout as long as its challenging and you are trying to improve/progress its going to work.

do you have access to a gym? or just your home set up ?
 
Tbf bud if your training reg and eating the same food everyday and no longer losing weight.

Eat less or move more

By which take some food away or add some extra cardio in.

The whole point of keeping a routine is so your variables can be managed. Whilst bodybuilding conditioning might be a fine art weight loss is pretty simple when you look at it. Whether you enjoy the process or not is an entirely different matter
 
Just at home for the meantime but may be joining a gym in a few weeks when I find a job as I've just graduated.

As to running cardio, what sort of running: jogging/HIIT/sprinting/running on the spot
 
at your current BF id , in general just get more active.

do your circuits for now then once you get to the gym you can do a proper routine which will pay the most dividends..

for now get out for a run or a jog, try doing some sprints - or even just got off your ass and walk about a lot more

id increase your protein intake a bit too...

maybe download the steps app on your phone to log how much you do each day - that's a great way of ensuring you get about and hit say 10k steps a day - which overall will help your fat loss...

running on the spot wont do much
 
your protein is very low

how many meals are you eating per day

don't up calories if your not losing weight
 
and how much chicken and rice you having

so for example is it half a packet of microwave tilda basmati

or a big bowl of mums biryani rice

as there is a world of difference - just as an example
 
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