Always workout no major result

Sammylan

I work out 4-5 days a week. Hard work outs. Circuit training classes and intense training not much cardio. I weigh just under 9 stone and I'm 5ft 4 . Female. I'm in pretty good shape but I would like to see better results. Can't get my body fat down it stays the same. My eating is good . What can I do to get the results I'm looking for . ?

Alf Veedersane

Sammylan wrote: »

I work out 4-5 days a week. Hard work outs. Circuit training classes and intense training not much cardio. I weigh just under 9 stone and I'm 5ft 4 . Female. I'm in pretty good shape but I would like to see better results. Can't get my body fat down it stays the same. My eating is good . What can I do to get the results I'm looking for . ?

What are better results if you're in good shape?

What would a typical day's food look like?

Atlantic Dawn

Are you going by the scales or actual body fat to determine it?

Sammylan

Exactly what I eat

Breakfast
Bowl of all bran
Two egg whites
Banana

Lunch
Breast of chicken
Soup

Dinner
Meat maybe chicken, steak etc veg and sweet potatoe or brown rice

Two protien shakes everyday
2 litres of water

I just feel I should look better I still have a bit of a belly it's not comoletely toned. I just don't see how I can do anymore and why I'm not seeing the results

Sammylan

Atlantic Dawn wrote: »

Are you going by the scales or actual body fat to determine it?

I'm going by body fat but it's not moving down

Alf Veedersane

Sammylan wrote: »

Exactly what I eat

Breakfast
Bowl of all bran
Two egg whites
Banana

Lunch
Breast of chicken
Soup

Dinner
Meat maybe chicken, steak etc veg and sweet potatoe or brown rice

Two protien shakes everyday
2 litres of water

I just feel I should look better I still have a bit of a belly it's not comoletely toned. I just don't see how I can do anymore and why I'm not seeing the results

Firstly, there is the issue of why you feel like you should look better if you feel you're in good shape. Numbers are numbers. But only you can answer why exactly you think there is anything to improve.

Also, you say you're measuring body fat. If it's one of those scales, while I appreciate you're looking at a trend, there are too many variables that will affect a reading on a given day.

The answer might lie in how much you have though I don't necessarily think there's going to be much over. MyFitnessPal would be useful there to give you an idea. Don't think there is any need for the protein shakes given the protein you're getting on board from food.

helliwen

Without knowing what bodyfat percentage you're at, maybe you're already at a point where your body "doesn't want to" go any lower - a little bit of a "belly" is normal for women. These fat stores are necessary for hormonal function.

Sammylan

helliwen wrote: »

Without knowing what bodyfat percentage you're at, maybe you're already at a point where your body "doesn't want to" go any lower - a little bit of a "belly" is normal for women. These fat stores are necessary for hormonal function.

I'm 23 percent body fat. I'm very healthy looking not in anyway skinny I would just like to be able to see my abs. I would like to get down to 19 percent. Anything below that is bad for hormonal function

MightyMandarin

Sammylan wrote: »

I'm 23 percent body fat. I'm very healthy looking not in anyway skinny I would just like to be able to see my abs. I would like to get down to 19 percent. Anything below that is bad for hormonal function

Where did you hear this?

If you want to see abs you need <10% bf so how do you expect to see them if you only want to get to 19%?

Mellor

Calories at a guess

Sammylan wrote: »

Exactly what I eat

Breakfast
Bowl of all bran
Two egg whites
Banana
300cals

Lunch
Breast of chicken
Soup
300cals

Dinner
Meat maybe chicken, steak etc veg and sweet potatoe or brown rice
500cals

Two protien shakes everyday 200cals
2 litres of water

I just feel I should look better I still have a bit of a belly it's not comoletely toned. I just don't see how I can do anymore and why I'm not seeing the results

So about 1300 calories, which is about your BMR I'd say.
You should lose weight at that level, as you'd burn 300-500 more than that per day. But you'll need to be like that everyday, any slip and you set yourself back a lot.
Thats the issue when you are; a) smaller, and b) close to your goal. The margin for error is very small

MightyMandarin wrote: »

Where did you hear this?

If you want to see abs you need <10% bf so how do you expect to see them if you only want to get to 19%?

Yeah, you might want to check your info there. This bro-science at its finest.
10% body fat to have is a rough rule of thumb for guys, but all people vary. Trying to apply it as a concrete rule for a women is ridiculous.

10% for a women is approaching the minimum necessary to survive.
If an athletic women could achieve that, they'd be absolutely ripped to shreds. It's not going to be possible to get that low*.
If 10% is the magic number for guys. Then 20% would be the equivalent for women.

A fitness model might be 15-17% when ready for a photoshoot/comp. Top athletes would be similar. Around that range, hormone function might start to be affected.

MightyMandarin

Mellor wrote: »

Yeah, you might want to check your info there. This bro-science at its finest.
10% body fat to have is a rough rule of thumb for guys, but all people vary. Trying to apply it as a concrete rule for a women is ridiculous.

10% for a women is approaching the minimum necessary to survive.
If an athletic women could achieve that, they'd be absolutely ripped to shreds. It's not going to be possible to get that low*.
If 10% is the magic number for guys. Then 20% would be the equivalent for women.

A fitness model might be 15-17% when ready for a photoshoot/comp. Top athletes would be similar. Around that range, hormone function might start to be affected.

Didn't see the female part in the OP sorry.

Sammylan

Mellor wrote: »

Calories at a guess

So about 1300 calories, which is about your BMR I'd say.
You should lose weight at that level, as you'd burn 300-500 more than that per day. But you'll need to be like that everyday, any slip and you set yourself back a lot.
Thats the issue when you are; a) smaller, and b) close to your goal. The margin for error is very small


Yeah, you might want to check your info there. This bro-science at its finest.
10% body fat to have is a rough rule of thumb for guys, but all people vary. Trying to apply it as a concrete rule for a women is ridiculous.

10% for a women is approaching the minimum necessary to survive.
If an athletic women could achieve that, they'd be absolutely ripped to shreds. It's not going to be possible to get that low*.
If 10% is the magic number for guys. Then 20% would be the equivalent for women.

A fitness model might be 15-17% when ready for a photoshoot/comp. Top athletes would be similar. Around that range, hormone function might start to be affected
I think this may be exactly it why my body isn't lowering in fat percentage . I occasionally treat myself I though because I was training I could get away with it . Treat being a takeaway or some sweets once a week. I'm going to drop everything for a month and see how I get on . Thanks this has helped