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Thread: Stuck on 11%

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    Registered User themorganator4's Avatar
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    Stuck on 11%

    Hi guys,

    So I am currently sitting at 11% body fat and have been for a month, my weight is decreasing by about 300g a week but my waist measurement isn't budging. I'm obviously in a calorie deficit and I am eating 170g protein a day. My total calories are 2000 and I weigh 71.5kg currently.

    I want to get to 10% before bulking. Any tips?

    And yes, I'm still lifting and my strength has remained pretty much stable
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    Do Cardio exercises it helps.
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    HIIT cardio (preferably first thing in the morning while in a fasted state) significantly boosts metabolism and helps to break the plateau. There is a steep grassy hill in my town. I just run up as fast as I possibly can 12 times (pretend there is a psycho chasing you or a tsunami wave). If I only have a few minutes to spare then I just stand in the kitchen or backyard, stand in one spot and run as fast and intense as possible on that spot, kicking my knees up as high as I can. 10 - 20 minutes of that and I'm exhausted.
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    Originally Posted by William2018 View Post
    HIIT cardio (preferably first thing in the morning while in a fasted state) significantly boosts metabolism and helps to break the plateau. There is a steep grassy hill in my town. I just run up as fast as I possibly can 12 times (pretend there is a psycho chasing you or a tsunami wave). If I only have a few minutes to spare then I just stand in the kitchen or backyard, stand in one spot and run as fast and intense as possible on that spot, kicking my knees up as high as I can. 10 - 20 minutes of that and I'm exhausted.
    May I ask why in the morning and in fasted state?

    Why would it make any difference then being at 1200 after lunch?
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    Harsh Truth Distributor xsquid99's Avatar
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    Originally Posted by William2018 View Post
    HIIT cardio (preferably first thing in the morning while in a fasted state) significantly boosts metabolism and helps to break the plateau.
    You don’t seriously believe this do you? He could easily just remove a hundred calories from his diet and have the same effect

    And to OP, what makes you think that you’re at 11% bodyfat and what makes you think there is any way that you tell the difference between 10 and 11? There is no method in existence today to even discern such a small difference.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    Originally Posted by xsquid99 View Post
    You don’t seriously believe this do you? He could easily just remove a hundred calories from his diet and have the same effect

    And to OP, what makes you think that you’re at 11% bodyfat and what makes you think there is any way that you tell the difference between 10 and 11? There is no method in existence today to even discern such a small difference.
    Take a look in my bodyspace.

    I don't think I am 10% as my abs are too "soft" for 10%
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    Originally Posted by hardyboysare View Post
    May I ask why in the morning and in fasted state?

    Why would it make any difference then being at 1200 after lunch?
    Plenty of studies support HIIT cardio while in a fasted state for fat loss. This guy explains all the benefits.



    'Research shows that exercising in a fasted state increases both lipolysis and fat oxidation rates. Lipolysis is the breaking down of fat cells for energy. Fat oxidation is the burning of this energy by cells. So, what this research shows is that when you exercise with your insulin at a baseline level, your body is able to both mobilize and burn more fat during your workouts than when insulin levels are elevated. Studies also show that blood flow in the abdominal region is increased when you’re in a fasted state.
    This is important because one of the problems with the “stubborn fat” in this region is reduced blood flow. Less blood flow means less fat-burning chemicals and thus less fat loss in the region.'

    Michael Matthews

    https://legionathletics.com/fasted-cardio/



    Originally Posted by xsquid99 View Post
    You don’t seriously believe this do you? He could easily just remove a hundred calories from his diet and have the same effect.

    Similar effect, but not the same, as mentioned in the link above.
    Last edited by William2018; 02-21-2020 at 06:32 AM.
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    Originally Posted by William2018 View Post
    Plenty of studies support HIIT cardio while in a fasted state for fat loss. This guy explains all the benefits.



    'Research shows that exercising in a fasted state increases both lipolysis and fat oxidation rates. Lipolysis is the breaking down of fat cells for energy. Fat oxidation is the burning of this energy by cells. So, what this research shows is that when you exercise with your insulin at a baseline level, your body is able to both mobilize and burn more fat during your workouts than when insulin levels are elevated. Studies also show that blood flow in the abdominal region is increased when you’re in a fasted state.
    This is important because one of the problems with the “stubborn fat” in this region is reduced blood flow. Less blood flow means less fat-burning chemicals and thus less fat loss in the region.'

    Michael Matthews

    https://legionathletics.com/fasted-cardio/
    I see I see

    But a few issues I have here firstly this study here he used:-

    https://www.ncbi.nlm.nih.gov/pubmed/15212756

    Is measuring fat oxidation during exercise which true in a fasted period you will utilise fat as long as glycogen levels are low enough before exercise as you have to use something as energy. However it was shown (see link below) that when you compared the effects over a prolonged period such as over a 24hrs period the burning of fat would decrease after exercise and utilise of glycogen would be predominance after breaking your fast. The opposite works in a fed state e.g. more glycogen burnt during exercise more fat burnt after exercise (you see the same) as your body adapts.

    https://www.metabolismjournal.com/ar...461-1/abstract

    https://weightology.net/fasted-cardi...od-reputation/

    Likewise if we look at body composition as a whole it seems that no difference exists at all as shown in this meta analysis:-

    https://www.mdpi.com/2411-5142/2/4/43/htm

    and in these studies here:-

    https://www.ncbi.nlm.nih.gov/pubmed/25429252

    https://www.ncbi.nlm.nih.gov/pubmed/23723099

    https://www.ncbi.nlm.nih.gov/pubmed/25429252

    If you like a video analysis Jeff speaks about the myth here:-



    Another study which I thought might be interesting for you to read was this one:-

    https://www.semanticscholar.org/pape...6319b83a01013c

    It actually indicated that fed cardio would be more beneficial for fat loss as you have greater energy output when consuming a meal beforehand. Do I believe this will make a massive difference no. But nor is it proven that fasted cardio does anything for body composition as total calories control this. Its down to personal preference.
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    Registered User William2018's Avatar
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    Originally Posted by hardyboysare View Post
    I see I see

    But a few issues I have here firstly this study here he used:-

    https://www.ncbi.nlm.nih.gov/pubmed/15212756

    Is measuring fat oxidation during exercise which true in a fasted period you will utilise fat as long as glycogen levels are low enough before exercise as you have to use something as energy. However it was shown (see link below) that when you compared the effects over a prolonged period such as over a 24hrs period the burning of fat would decrease after exercise and utilise of glycogen would be predominance after breaking your fast. The opposite works in a fed state e.g. more glycogen burnt during exercise more fat burnt after exercise (you see the same) as your body adapts.

    https://www.metabolismjournal.com/ar...461-1/abstract

    https://weightology.net/fasted-cardi...od-reputation/

    Likewise if we look at body composition as a whole it seems that no difference exists at all as shown in this meta analysis:-

    https://www.mdpi.com/2411-5142/2/4/43/htm

    and in these studies here:-

    https://www.ncbi.nlm.nih.gov/pubmed/25429252

    https://www.ncbi.nlm.nih.gov/pubmed/23723099

    https://www.ncbi.nlm.nih.gov/pubmed/25429252

    If you like a video analysis Jeff speaks about the myth here:-



    Another study which I thought might be interesting for you to read was this one:-

    https://www.semanticscholar.org/pape...6319b83a01013c

    It actually indicated that fed cardio would be more beneficial for fat loss as you have greater energy output when consuming a meal beforehand. Do I believe this will make a massive difference no. But nor is it proven that fasted cardio does anything for body composition as total calories control this. Its down to personal preference.
    Cheers. That was an excellent read and insight into how the process works.
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