How to reduce my body fat%

Eat less

Clean up your diet with higher quality nutritional foods over processed stuff.

Fat max wrote:

Shall i run with high or with low intensity to burn my body fat% ??

Neither. Exercise is almost always unsuccessful and always an extremely inefficient way to lose weight. Think about it: you first eat and then run to burn off what you ate. Isn’t it more efficient to eat less in the first place? Then you can run as you please or even not run, up to you.

Your body is constantly burning and/or storing calories. When you can no longer use or store the broken down carbs from your diet as glycogen then it is stored as fat. When you can no longer use the broken down fat from your diet it is stored as fat. The same can happen with extreme excess protein. This is a constant ongoing process.

Ultimately this is a math problem and daily activity, not just exercise, plays an important role. If you try to lose weight by going on a diet and restricting calories you're probably going to gain it back. If you are working out 30-60min 5-7 days of the week then its your food intake that is keeping you overweight. Make small choices that you can keep long term such as drinking less soda, eating more veggies and less simple carbs, eating out less, cut down late night snacks, etc. If you do these things the calorie intake will take care of itself.

Alan

Calories in vs. Calories out.

Eat at a deficit, doesn’t matter how you make it as long as it is consistent.

cut back on the carbs

Fat max wrote:

Shall i run with high or with low intensity to burn my body fat% ??

All of you guys missed my question ...

And you missed the only thing that matters to “burn your body fat %”. Less calories

Fat max wrote:

Shall i run with high or with low intensity to burn my body fat% ??

Your fat probably doesn’t realize whether you’re running 12 or 9 minute miles fatso.

Fat max wrote:

Shall i run with high or with low intensity to burn my body fat% ??

To answer your question in a vacuum:

High intensity wins out over low intensity, for fat burning. You are welcome.

You need to adjust 1 or more component which affects fat%:

-reduce your fat mass

-increase muscle mass

-increase bone mass

Since you mention “burn”, I’d go with reducing fat.

High or low intensity, insignificant difference, compared to calories ingested.

Drink enough water. Get enough protein. A high protein snack in the afternoon can help chase those late night cravings. As noted below, make small choices to get on the good path. Keep it moderate. Oh, and some lifting will help. Does not need to be extreme heavy weight. Learn to get your posterior chain involved, glutes, hams, lats. You can possibly get this from videos. Working with the right coach or trainer can get you there faster but more spendy.

Weight training and run. You will burn fat. Put the time in with both, you will have to by gluttonous not to burn fat.

600yd/600m man wrote:

Weight training and run. You will burn fat. Put the time in with both, you will have to by gluttonous not to burn fat.

Jeez, so much duff info. Ignore weight training, it's pointless for what you need (it's not pointless in itself, but it is for weight (fat) loss).

Slow runs is marginally better overall, but ultimately it's about calories in/out. Make sure the calories out is greater than in, lots of running and bingo.

Adipose guy wrote:

You need to adjust 1 or more component which affects fat%:

-reduce your fat mass

-increase muscle mass

-increase bone mass

Since you mention “burn”, I’d go with reducing fat.

High or low intensity, insignificant difference, compared to calories ingested.

Its reducing fat mass, as this reduces body fat%.

I read slow running burns more %fat and there is a Fat max intensity were there is the highest fat burn,

Then there is the 1kcal/kg/km rule intenpendent from pace.

And higher paces burn more carbs. If i run fast, i burn mostly carbs and not so much fat.

??

Fat max wrote:

Adipose guy wrote:

You need to adjust 1 or more component which affects fat%:

-reduce your fat mass

-increase muscle mass

-increase bone mass

Since you mention “burn”, I’d go with reducing fat.

High or low intensity, insignificant difference, compared to calories ingested.

Its reducing fat mass, as this reduces body fat%.

I read slow running burns more %fat and there is a Fat max intensity were there is the highest fat burn,

Then there is the 1kcal/kg/km rule intenpendent from pace.

And higher paces burn more carbs. If i run fast, i burn mostly carbs and not so much fat.

??

No

if you run slow you can run longer and then eventually you will burn fat. you will always use the glycogen stored in your muscles and liver before converting fat to because its the most efficient and easiest source.

Fat max wrote:

Shall i run with high or with low intensity to burn my body fat% ??

Both.

High intensity burns more fat AFTER the workout.

Low intensity burns more fat DURING the workout.

Clearing up some of the advice here:

You are ALWAYS burning Fat and Carbs at SAME TIME. There is no magical switch over to one or the other. The speed determines the % Fat v Carb.

High Intensity Training (intervals, weightlifting, etc) will result in more fat burn throughout the day v slower less intense training.

Fasted Cardio DOES burn more fat but its not an everyday sustainable activity and the fasted cardio is forced to be slower due to lack of fuel.

However, Im assuming the OP is a runner of some sort so the above shouldnt even apply. Just eat better.

Alan

It may be bro-science, but I always believed that low intensity burns the fat cells as primary fuel, whereas high intensity burns everything but primary fuel is the fuel just consumed from recent meals .