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how to cut body fat percentage?

I am middle age male and I had my body fat percentage checked and it came out to 22% I am 5'9 197lbs. It says that the normal body fat percentage for a male should be between 13 and 17. How do I cut my body fat %?

Tue. May 29, 9:44pm

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Start building muscle. Do some weight training. Building muscle replaces fat, and the more muscle you have, the more calories you burn in a day, so it continues to work to your advantage.

Tuesday, May 29, 2007, 9:56 PM

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Body fat

Body fat (BF) has two components - the fat stored subcutaneous (below the skin) and the fat stored elsewhere in the body. The below skin fat is what is generally measured and what we want to remove. Yes you can improve muscle tone (size) and that will assist you with metabolising body fat, but if you do not want to put on weight then you can trim BF by doing sub-maximal exercise working aerobically for long periods where the the body uses fats as it's primary body source.
Also cutting back on intake of calories means that the body during the normal day will also use any extra BF to get you throught the day, and we all have that little extra that we could loose.

Tuesday, May 29, 2007, 11:02 PM

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This was from an online article... I found it helpful. Basicly lots of cardio and weight training/strength training (which will tone your muscles and strength training your muscles will BURN more calories even when you are sedentary).
Strength Train at least 2x per week PLUS cardio most days ( I aim for at least 3 or 4x a week).


The strategy: Try to build up to five or six days a week of aerobic exercise, 30 to 60 minutes per session. When shedding weight is the priority (why build muscle if you're going to conceal it under a layer of flab?), your main focus should be aerobic work and calorie monitoring. "A low- or moderate-calorie diet and a lot of cardio time will drop the pounds," says Rubenstein. "But remember, some of that weight loss will inevitably be muscle tissue."

Watch out: Hours of weekly endurance work will trigger a duster of metabolic adaptations that tend to deflate and weaken those strength-and-power fast-twitch muscle fibers, making it harder to lift heavy weights. Meanwhile, your smaller, conditioning-oriented slow-twitch fibers will take on a more dominant role.

The bottom line: Find time to hit the weights. How often? You won't lose too much muscle as long as you fit two moderate weight-training sessions a week around all those cardio workouts. Schedule one to three days between weight workouts (Wednesday and Saturday, for example). Target both the upper body and the lower body each session.

Wednesday, May 30, 2007, 10:22 AM

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