I started from the age of 42 to contact the fitness, before the love of games and meals weight from 10 years unchanged 90KG into 100KG, and then by mistake bought a treadmill, began to forge at home to reduce weight, after three or four months of unremitting efforts to reduce the weight to 85KG, and then watched a fitness video out of the blue would like to try, and one after another, started to buy dumbbells in a certain treasure, barbells, squatting racks, bench press bench, bar, have not been to the gym self-taught and self-trained, do not know the power of the article to remedy, six months time weight from 85KG to 75KG, bench press, squatting, hard pulling are kept at 100KG, bench press, squatting, hard pulling. Bench, bar, have not been to the gym self-taught self-training, do not understand the power of the fitness articles to find the bad, half a year's time weight from 85KG down to 75KG, bench press squatting and hard pulling are kept in the weight of 100KG, the body has obvious changes, the abdominal muscles are also visible, nothing to do basically every day to practice, insist on practicing six days to rest one day in the summer, also weekly drink back to the wine to relax and unwind, after all, we are not a professional! Just a hobby, and now to the annual March fat loss, the first month of diet does not control so strict, just forging a daily anaerobic every other day on the treadmill, the second month of oil control one day to start double anaerobic double aerobic, the effect is not bad abs and showed, continue to work hard to refuel 💪 in order to eight-packed abdominals after the small wine to drink up!

Honestly, it's hard! It's hard to reduce body fat percentage from 18% to 10% in one month alone from a round bulge to a well-defined chunk.

Body fat percentage is the percentage of body fat to body weight, it is the most critical way to react to the degree of obesity of the body, and one of the most important indexes for bodybuilders to judge the figure.

The lower the body fat percentage, the better the muscle shape will be, with more definition and separation. The most obvious change is in the abs, which everyone has, but whether or not they can be seen depends on whether or not the body fat percentage is low enough.

For men, at 15% body fat, the abdominal muscles are visible and appear to line up. When the body fat percentage reaches 12%, the abdominal muscles are clearly delineated. When the body fat percentage reaches 10%, the definition of the abdominal muscles is more obvious, and not only that, the rest of the body muscle groups are more defined.

Lower body fat rate through the "control diet + strength resistance + cardiopulmonary aerobic" way can be. Diet should be light, low sugar and low calorie intake; strength training should be based on multi-joint and large muscle group training; cardio cardio should be based on long time jogging, with Hiit training to have a higher effect.

Specifically how long can be reduced to 10% body fat percentage, it depends on the individual's physical condition and diet training to pay how much to decide, perseverance will be successful.

Learn more about fitness at Big Prisoner Self Weight Fitness.

Normal body fat percentage values for men range from 15% to 18%. When it reaches about 15%, men's abdominal muscles begin to loom, and if it is lowered to 10%, men who are in the habit of exercising will have very well defined abdominal muscles that highlight strong abdominal muscle mass.

The Royal Bank has asked a number of well-muscled and defined fitness trainers about their body fat percentage, and most of them are in the range of 8% to 12%. A body fat percentage of 10% is therefore a dream goal for fitness men seeking a devilish body.

So is it possible to go from 18% body fat straight down to 10% in a month?

Let's assume that a man, 175cm tall, weighs 70kg and his body fat percentage is currently 18%. Let's now examine the possibility of reducing the body fat percentage from 18% to 10%.

If weight maintenance is not taken into account, a monthly fat loss of 8% for this 70kg male (assuming that other body composition levels remain the same, which is in fact impossible) would mean a weight loss of 8%, i.e., a reduction in weight from 70kg to 64.4kg.This monthly weight loss is achievable and acceptable (it is generally accepted that monthly weight loss should not exceed 10%), but it is also difficult not small.

However, it's now talking about an 8% monthly fat loss (note that it's not from 30% to 32%, but from 18% to 10%). This is hardly possible.I.e., an 8% monthly weight loss is possible, but at an 18% body fat percentage level, lowering body fat percentage to 10% in a month is not possible.

First of all, fat loss and weight loss are not the same concept.

You can lose up to 8% of your body weight quickly in one month, which is the sum of fat, muscle, water or other nutrients lost, not just fat.

This is the biggest problem for many muscular men during the fat loss phase, because it is very difficult to achieve "fat loss without muscle loss". As muscle builders gain muscle, their body fat percentage increases, and as they lose fat, their body fat percentage decreases and they lose skeletal muscle mass. It's just that muscle men are always trying to figure out how to keep as much muscle as possible, while body fat percentage goes down as much or as little as possible.

Second, the more normal weight or normal body fat percentage a person has, the slower they lose fat and weight.

That is, it is relatively easy to get someone with a body fat percentage of 30% to lose 8% fat per month (down to 22%), whereas getting someone with a body fat percentage of 18% to go down to 10% in one month, although it is the same 8% reduction, is extremely difficult in the latter case and highly unlikely to be achieved.

Just as it's easy to raise your test score from 60 to 68, it's too difficult to raise it from 92 to 100.

Those who have experience in exercise fat loss will have a profound experience that at the beginning, although the physical fitness is poor and the level of exercise is low, as long as you insist on exercising for a period of time, the body fat and body weight can be dropped significantly and rapidly.

As the body adapts and physical fitness improves, the effects of weight and fat loss will slow down, and will certainly continue to encounter a plateau, manifesting itself as "the lower the body fat percentage, the harder it is to lose".This is one of the reasons why it is so difficult for many people to lose that last bit of fat around the waist and abdomen. At the same time, it is a reflection of the body's self-protection mechanism in action (the body automatically prevents the tendency to burn through fat too quickly).

Third, even if it were possible to achieve such a huge rate of fat loss, muscular men wouldn't do it.

Why? As mentioned before, it is extremely difficult to lose fat and maintain muscle. For a muscular man to achieve a drop in body fat from 18% to 10% in one month requires a strict diet and a lot of cardio time. Along with achieving a significant drop in body fat percentage, it also means a significant loss of valuable, hard-earned muscle. No muscular man wants to do that!

So is it possible to achieve this "amazing monthly fat loss" while maintaining the same weight through muscle mass gains?？No way.

Muscle growth is supposed to be a long process. Fat loss and muscle gain, meanwhile, are a completely opposite process in terms of caloric needs, with fat loss requiring a caloric deficit and muscle gain requiring a caloric surplus.

If the weight (70kg) is to remain the same, it means that while the body fat percentage drops by 8% (which corresponds to a fat weight of 5.6kg), it is necessary to increase the muscle mass by 5.6kg at the same time, and all this must be done in one month, which is virtually impossible.

In short, the lower the body fat percentage after it has normalized, the more difficult it is to lose fat quickly in a short period of time. It is even less likely if you also want to achieve significant muscle gain in parallel to keep your weight the same.

Very hard, in my experience, to go from 18% body fat to 14% in a month, tops.

We all know that when it comes to weight loss it's all about the highs and lows, losing weight quickly in the early stages but, at a certain point in time, the weight can't continue to come off and you enter what's known as the plateau phase.

Also, the higher the body fat, the faster the body fat drops upfront. Personally, I dropped 2% body fat a week when I was on a ketogenic diet. This rate surprised me and made me uneasy because I was afraid I would lose muscle if I lost fat too fast. As it turned out, it took less water and less body fat to drop my body fat by 2% due to my body not having much carb intake + strength training.

As my body adapted to the fat supply, the body fat drop returned to its normal parallel.

Generally speaking, people with body fat at 14% can continue to lose steadily unless they further control their diet and choose a reasonable training program. However, the process over very slow, about a month can only lose 2% of body fat.

To summarize, it is impossible for someone who doesn't already have very high body fat to lose 8% body fat in a month. The exception to this is, of course, doping.

So those are all my answers, thanks for reading. Please follow and like me if this was helpful~ Thank you!

With normal fat loss, this metric is absolutely unrealistic.

This is not possible unless the bodybuilder's pre-competition powerhouse is used to make it happen.

But that's not just losing fat, it's largely accomplishing a dehydration process.

Not only does it have a negative impact on the body, but it also rebounds relatively quickly.

With your current 18% body fat percentage, you should be a guy.

This body fat percentage is among the healthier body fat percentage standards for men.

In the meantime, hopefully body fat percentage is down to 10%, during which, as is normal, there should be about 2 plateaus.

Each plateau period can last more than a month

Especially with a body fat percentage of around 15% to 13%, it's possible to hold on to a plateau for up to six months, depending on body type.

Even though your body fat percentage requirement is only down 8 points

But going from 38 to 30 body fat may only take a month.

Whereas dropping from 18 to 10 is not a line waking timeline at all.

18 Body fat percentage is already low, and as you continue to lose fat, the brain will refuse to continue to consume more body fat content due to fat scarcity.

So you need to pay attention:

1. Various aerobic training interspersed to complete

2. Appropriate strength training to increase metabolism

3. A light and protein-rich diet

After you've done that, it'll take a few more months to realize your dream.

I hope that helps.

I'm 45 years old, height 181, weight 83, not fitness before 90. fitness more than a year, into the gym less than four months, before always at home to work out on their own. The gym equipment is complete, the exercise is relatively comprehensive. I hope that I will always stick to it! Now the body fat rate in 17. fitness let me confident, let me happy. I've been working out for four days a round. The first day of the chest and triceps, the second day of the back and biceps, the third day of the abdominal muscles and shoulders, the fourth day of the specialized squat legs. Then a day off. An hour and a half of muscle at a time, then half an hour of cardio, a day of jogging, and a day of swimming. Now it feels as if I have a guilty conscience when I don't practice for a day. I hope I can keep it up forever! Go for it!

Thanks for the invite, and I'm glad Shang Shape is here to answer this question.

Body fat rate is the ratio of your body fat and body weight, that is, how much of your body weight is the body fat rate, and now the gym inside the body meter can not accurately calculate the specific value of the body fat rate, and this machine is affected by the objective of the larger water more, so you can not blindly believe in the machine, but inside the regular measurements of the body fat value of the change is of reference significance, and fat that is, grease, 1 kg of grease combustion produces a calorie of 9000 calories, and a day caused by 500 calories of caloric deficit, a month can lose 1.5 kg of fat, assuming that your weight is 80 kg, body fat rate of 18% Then your body fat should be about 14 kg At this time, you through a month of fat loss lost 1.5 kg of pure fat, then the last body fat is about 16, within which is a relatively healthy range, and this speed of fat loss will be very good, and the body fat will be very good. And this rate of fat loss will be very obvious, because 1.5kg of fat volume is very large but want to reduce to within 10% or some difficulties, unless you are muscle type obesity there may be able to achieve this rate of fat loss. So don't be in a hurry, according to the pace will always reduce to the ideal body.

Thanks for checking it out and stay tuned for more from Shape Fitness.

There is a huge amount of fitness champion program for you to increase your knowledge!

Hi, thanks for the invitation!

Normally, it's impossible!

Body fat percentage, refers to the proportion of body fat to the total body weight of the human body, it reflects the amount of body fat content. It is also one of the indicators for determining obesity.

Normal reference values for body fat percentage

20%-25% for women and 15%-18% for men, so.

First of all, whether you are a man or a woman, as long as you are an adult, the body fat percentage you are talking about is within the normal range. Why do you need to reduce it. Women's body fat percentage can not be lower than 20%, lower than 20%, easy to lead to menstrual disorders, dysmenorrhea and even infertility. Except for special people, such as athletes, etc.

Secondly, even if you go from 18% to 10% in a month, that's impossible. Unless there is one possibility and that is to have liposuction.

As long as it is normal to lose weight through diet and exercise is impossible to achieve. Because the time is too short, such a speed will instead lower the body's basal metabolism or cause hormonal disorders in the body.

I'm a little over two months old and I'm down from 26 body fat to 17.

Can you lose 18% body fat and get to less than 10% in a month? You can't, and you shouldn't lose fat this way.

Regardless of the purpose of fat loss, the first thing you should do is to make sure that your body is healthy, and it is healthy to lose 1 percent of your body weight every week for healthy fat loss and weight loss. A fat reducer who weighs 70 kilograms should keep the weight he loses each month, within three kilograms.

The process of reducing the body fat rate from 18% to 10% is not as simple as the numbers say, just like mountain climbing, the more you reduce the more difficult, the process will go through at least one or two fat loss platform period, the so-called fat loss platform period, that is, the body is adapted to the established training time and training intensity, there will be a stagnant state of fat loss.

For those who can maintain a fat loss of 18% body fat rate, the body must have a certain physical foundation, to reduce fat to 10%, do not rush, there should be a plan, targeted fat loss, without affecting the health of the body under the premise of maximizing the effect of fat loss. Effective fat loss can be started from different aspects such as training intensity, training methods and diet control.

In terms of training intensity, you should do relatively high intensity aerobic training, or, in other words, keep the heart rate during fat loss training at 60-80% of the maximum heart rate; the choice of aerobic training can be based on jogging, dynamic cycling and other training at the same time, combined with open and close jumping, bobbing jumps and other high-intensity interval training.

In terms of training methods, in addition to the combination of different aerobic training methods, there should also be targeted to do some strength training, especially targeted to do fat more stubborn abdomen, buttocks and legs and other parts of the strength training.

The effect of fat loss lies in sufficiently effective training, but also in the reasonable control of diet. The diet in the fat loss stage, the intake of the three major nutrients, carbohydrate, protein and fat, can be in the ratio of 50/30/20.