i suppose you could try other machines such as the bicycle or rowing machine or other cardio equipment .
but one thing still ntrigues me..... why do u want to shed so much body fat in so little time???

At 900 calories you're not going to have much energy for any kind of workout.

Get your carbs from very low on the Glycemic Index, and keep up the cardio.

And lay off the Crimbo, whatever that is. :)

Hehe! Crimbo = Christmas!

I wanna lose the bodyfat quickly, as I will get fined for having an increase over xmas! + I feel very uncomfortable and don't look the same - even though I am still not fat, or even chubby. :(

So low glycemic carbs are presumably noodles, pasta, rice, etc?

Be carefull of aiming to body fat at such a low percentage. When it goes below 6.5% you may find become overtrained easily and get ill due to the lack of fat soluble minerals. Between 8-10% is low and healthy.

Regards,

Mark

My #1 point: DONT BE IN SUCH A RUSH. Do you have a contest of some sort coming up? All goals in fitness and perfrormance should be taken slowly (2-3 lbs per week is ideal). I know this because I myself am preparing for a photo shoot in the next few weeks and getting down to that low bf% is tough.

Cardio: Depending on what sort of resistance training you do, I usually do anywhere from 35-50 minutes of constant aerobic training 3-4x per week. But it all depends on the type/amount of weight-training.

Diet: 900 kcals is nothing. Up the calories and increase activity level. As said earlier, eat low GI carbs and veggies. A low-fat diet with healthy carbs is an excellent way to go.

Hello all,

Was searching through some of the posts and found this one, I found some of its contents a tad extreme so I thought I’d pass comment.

Lowering your body weight below 5% (from 10-4%) would not be recommended, anything lower than this and you would be jeopardising fat levels your body requires for normal daily functions. Fats comprise hormones, store vitamins, and play vital roles in immune function etc so should not always be viewed as the enemy.

Restricting your caloric intake to 900Kcals would also not be recommended (compare this to the caloric intake of pro soccer players which research has shown is around 3,000Kcal). As mentioned in an earlier post you simply wouldn’t have the energy to engage in exercise and maintain healthy bodily functions. Another important point to make is that you would be using lean tissue (ie muscle) as an energy source, which would have a negative impact upon sports performance, your aesthetics and health.

Effective weight loss occurs gradually over time and ensures maximum fat loss and preservation of lean tissue. The maximal rate of fat loss is approx 1% per week about 0.5-1.0kg. More rapid fat loss can lead to, as mentioned above, loss of lean tissue, dehydration and a decrease in vitamin and mineral status.

You should look to consume 1,800-2000Kcal per day as a starting point and if required reduce/increase this amount gradually and progressively. This intake should consist of nutrient dense foods (vitamins, minerals, proteins). Foods with a low energy density would also be recommended, in general these contain high proportions of water and fibre e.g. Vegetables and fruits.

If you or anyone else is concerned about their body fat percentage then i would advise them to contact a registered dietician or sports nutritionist.

Are you saying below 10% is not reccommended? Won't comment furthur until you clarify...

1,800-2000Kcal - this is a very generalised amount is it not. Surely this will depend on BMR, daily activity levels, metabolism, age etc etc.

I think he is saying going from 10 - 4% is not recommended. I would agree that below 8% is a little dangerous unless you really know what you are doing, and I may be wrong, but the initial poster doesn't fit that category I'd say

Hi,

Below 5% wouldnt be recomended. And yes you are correct the figure 1800-2000Kcal was very general and it defintily does depend upon all those factors you pointed out.

I think you should look at your emotional issues of why you want a body fat of under 5% before you address anything else.