{"id":1797219,"date":"2023-01-06T09:20:03","date_gmt":"2023-01-06T14:20:03","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1797219"},"modified":"2023-01-06T09:21:01","modified_gmt":"2023-01-06T14:21:01","slug":"how-to-test-your-body-fat-in-60-seconds","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/how-to-test-your-body-fat-in-60-seconds\/","title":{"rendered":"How to Test Your Body Fat in 60 Seconds"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"float:left\"><div class=\"counts mashsbcount\">18<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Fhow-to-test-your-body-fat-in-60-seconds%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1797219&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><div class=\"post\" itemprop=\"articleBody\">\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/a66aca03a336fb74ad9e309b3423f568575547f9.jpeg\" data-download-href=\"\/uploads\/short-url\/nKc3omqeANnKw4KYk1ntnKNHvSN.jpeg?dl=1\" title=\"Body-Fat-Testing\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/a66aca03a336fb74ad9e309b3423f568575547f9_2_690x282.jpeg\" alt=\"Body-Fat-Testing\" data-base62-sha1=\"nKc3omqeANnKw4KYk1ntnKNHvSN\" width=\"690\" height=\"282\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/a66aca03a336fb74ad9e309b3423f568575547f9_2_690x282.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/a66aca03a336fb74ad9e309b3423f568575547f9.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/a66aca03a336fb74ad9e309b3423f568575547f9.jpeg 2x\" data-dominant-color=\"F5E409\"   style=\"display:none\"><\/a><\/div>\n<h3>\nThe Maffetone Method<\/h3>\n<blockquote>\n<p>You may not be overweight, but most people are overfat according to one study. Are you? Find out in one minute. Here\u2019s how.<\/p>\n<\/blockquote>\n<hr \/>\n<h3>\n90% of Men, 80% of Women<\/h3>\n<p>That\u2019s about how many people are \u201coverfat\u201d according to a recent study. That means, statistically, YOU are overfat. And that overfatness can lead to cardiometabolic dysfunction and a whole bunch of chronic diseases that\u2019ll kill you until you\u2019re dead.<\/p>\n<h3>\nWait, What Does \u201cOverfat\u201d Mean?<\/h3>\n<p>Think of it as a new category on the body fat continuum:<\/p>\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/c8635d95d8a1a1bd02d41b53ca28ebc951b4e3a2.jpeg\" data-download-href=\"\/uploads\/short-url\/sAInNt3MHyxJdskbBzQF0CAa77A.jpeg?dl=1\" title=\"Obesity Scale\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/c8635d95d8a1a1bd02d41b53ca28ebc951b4e3a2_2_689x388.jpeg\" alt=\"Obesity Scale\" data-base62-sha1=\"sAInNt3MHyxJdskbBzQF0CAa77A\" width=\"689\" height=\"388\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/c8635d95d8a1a1bd02d41b53ca28ebc951b4e3a2_2_689x388.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/c8635d95d8a1a1bd02d41b53ca28ebc951b4e3a2_2_1033x582.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/c8635d95d8a1a1bd02d41b53ca28ebc951b4e3a2.jpeg 2x\" data-dominant-color=\"5D3330\" \/><\/a><\/div>\n<p>The problem? \u201cNormal weight\u201d and the three latter categorizations of fatness are typically measured using the <a href=\"https:\/\/www.t-nation.com\/alpha-life\/how-fat-are-you-lets-find-out\/\">BMI scale<\/a>. As you know, this is an oversimplified formula based on height and weight. It does not discriminate between muscle mass and fat mass, nor does it tell you anything about WHERE you store your fat.<\/p>\n<p>That last bit is important. First, storing fat in the abdominal\/belly area is much worse for you health-wise than storing it elsewhere.<\/p>\n<p>Second, BMI doesn\u2019t tell you a damn thing about visceral adipose tissue and subcutaneous adipose tissue. Visceral fat is stored inside the abdominal cavity and around your internal organs. That\u2019s the stuff that\u2019ll most likely lead to insulin resistance and, generally speaking, dying in an assortment of nasty ways. Subcutaneous fat is that jiggly stuff just beneath your skin. It\u2019s less dangerous but definitely gross.<\/p>\n<p>Australian health expert Philip Maffetone and his researchers believe that a person who\u2019s not obese or even overweight (as measured by BMI) can still have an unhealthy level of body fat \u2013 particularly in the abdominal region. That overfatness is either a sign of growing health problems or at least a predictor of soon-to-be health problems.<\/p>\n<p>They think we should just do away with the confounding BMI scale and use something different. Their method is fast, simple, and will probably hurt your feelings.<\/p>\n<h3>\nMeasure Your Belly<\/h3>\n<p>Here\u2019s the Maffetone method in a nutshell:<\/p>\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/e0b3da93453a597e507f9579c3472a566cac180b.jpeg\" data-download-href=\"\/uploads\/short-url\/w3OhSzzeyYjfjl4KiUamVOJ4U67.jpeg?dl=1\" title=\"Overfat\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/e0b3da93453a597e507f9579c3472a566cac180b_2_689x388.jpeg\" alt=\"Overfat\" data-base62-sha1=\"w3OhSzzeyYjfjl4KiUamVOJ4U67\" width=\"689\" height=\"388\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/e0b3da93453a597e507f9579c3472a566cac180b_2_689x388.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/e0b3da93453a597e507f9579c3472a566cac180b_2_1033x582.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/e0b3da93453a597e507f9579c3472a566cac180b.jpeg 2x\" data-dominant-color=\"2D240D\" \/><\/a><\/div>\n<p>That\u2019s it. Strict? You bet, but their research is pretty compelling if you want to dig deeply into the study.<\/p>\n<h3>\nWait, Am I Overfat?<\/h3>\n<p>You want to know, don\u2019t you? I sure did. So to help you break down that one-sentence fatness test, I\u2019ll use myself as an example:<\/p>\n<ol>\n<li>How tall am I? I\u2019m 5\u201911&#8243;. That\u2019s 71 inches. Half of that is 35.5.<\/li>\n<li>What\u2019s my waist measurement? Although Maffetone uses the term \u201cwaist,\u201d he really means \u201cbelly.\u201d The measurement should be taken across the belly button area. Your pants size is NOT your waist size. Here\u2019s the diagram Maffetone uses:<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/9681bbd0f3764ef3146a99d31bf2b9ed78f5c780.jpeg\" alt=\"Maffetone Chart\" data-base62-sha1=\"ltrzz5QAG72q7bYpGz5PUNe9FbW\" width=\"620\" height=\"349\" \/><\/p>\n<ol start=\"3\">\n<li>My jeans size is 32, but my belly measurement is 34. That\u2019s the number we want, so get out the tape measure, don\u2019t suck in your gut, and do the deed. (I\u2019ve always liked the <a href=\"https:\/\/amzn.to\/3WzuKIJ\">MyoTape<\/a> device for this.)<\/li>\n<li>Now look at the definition of overfatness again: \u201cIf the circumference of your waist measures more than half your height, you\u2019re overfat.\u201d My 34-inch belly measurement is not greater than half of my height \u2013 35.5 inches. So, I\u2019m not overfat.<\/li>\n<\/ol>\n<h3>\nHow I\u2019m Using This Info<\/h3>\n<p>Okay, I\u2019m not overfat\u2026 but damn, that seemed close, didn\u2019t it? For reference, I have visible abs right now. Not dehydrated bodybuilder-on-stage abs, but pretty good. So maybe this test is a bit too harsh? Or is that just rationalizing? Either way, the Maffetone method made me step back and ponder. And ponderin\u2019 is always good.<\/p>\n<p>The researchers here are focused on avoiding heart disease, the 13 types of cancer associated with being too fat, type 2 diabetes, etc. They\u2019re concerned with longevity and quality of life. Their test seems strict, but it\u2019s ultimately more reliable than BMI and more realistic for athletic folks. It\u2019s also easy to do at home.<\/p>\n<p>I\u2019m probably not going to freak out if I decide to go on a short-term mass phase and my numbers start to tip the other way just a smidge. But I\u2019m definitely not going to stay in the overfat zone for long. The research is pretty clear: excess fat stored in and around your belly, even if you\u2019re not \u201coverweight\u201d by conventional standards, is bad news in the long run.<\/p>\n<p>Oh, go ahead and reply with photos of World\u2019s Strong Man competitors with big waists and visible abs. Just remember, they\u2019re genetic mutants using tons of drugs and you\u2019re, well, probably not. (Also, their sheer \u201cbigness\u201d may be causing other <a href=\"https:\/\/www.t-nation.com\/alpha-life\/news-the-reason-bodybuilders-die-early\/\">issues<\/a>.)<\/p>\n<p>Health first, guys.<\/p>\n<details>\n<summary>\nReference<\/summary>\n<h3>\nReference<\/h3>\n<ol>\n<li>Maffetone PB et al. <strong>Overfat Adults and Children in Developed Countries: The Public Health Importance of Identifying Excess Body Fat.<\/strong> Front Public Health. 2017 Jul 24;5:190. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28791284\/\">PubMed<\/a>.<\/li>\n<\/ol>\n<\/details>\n<p><small>T Nation earns from qualifying purchases as an Amazon Associate. <a href=\"https:\/\/www.t-nation.com\/affiliate-link-policy\/\">Read more<\/a> about our policy.<\/small><\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>I think this is pretty good for people that are within a few standard deviations of average height.  Especially for the really short folks it seems much harder to meet.<\/p>\n<p>I do think it\u2019s a better standard than BMI.<\/p>\n<p>Meeting it seems more like being fit \/ healthy moreso than not meeting as overfat.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"mnben87\" data-post=\"2\" data-topic=\"280623\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/mnben87\/40\/282129_2.png\" class=\"avatar\" \/> mnben87:<\/div>\n<blockquote>\n<p>I think this is pretty good for people that are within a few standard deviations of average height. Especially for the really short folks it seems much harder to meet.<\/p>\n<\/blockquote>\n<\/aside>\n<p>How does height affect fat accumulation in and around the midsection? Honest question. Maybe I\u2019m missing something.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>I could be wrong on this, but I was assuming that some stuff in the torso doesn\u2019t change much with height.  Perhaps the spine is about the same thickness.<\/p>\n<p>As an example, I have a short friend.  He has a wide frame, and thick bones.  His wrists are over 7&#8243; at 5\u20192&#8243;.  I am guessing his spine is roughly the same thickness as mine.<\/p>\n<p>I actually mentioned this study to him and a few other friends at the gym.  He was the one that mentioned it seems harder for really short people.  He actually meets the standard, but barely, he is at a 31&#8243; at the navel.  He has visible abs, and most people would say he is jacked, but he barely meets the standard.<\/p>\n<p>I very well could be wrong on this.  Perhaps his example is an outlier case.<\/p>\n<p>Another thing that comes to mind for me, is muscle gains around the torso.  Someone doing a lot of powerlifting type training is likely going to have build up some erectors.  I do certainly think it is possible to build those up.  That may be partially why my buddy can look jacked and barely make the standard.  Really low lat insertions may interfere as well.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/1b3037ee0c4c239381d408562d345e1dfd9086da.jpeg\" alt=\"image\" data-base62-sha1=\"3Swcm9jm29X6blJTqfGCMHU6zyy\" width=\"266\" height=\"288\" \/><\/p>\n<p>I am guessing around the navel, this guy is getting some lat, and spinal erector muscle influencing his measurement.  He probably has a pretty lean stomach, but he may not meet the standard.<\/p>\n<p>I\u2019ve noticed that if I go around the navel in the front, but a bit lower on the back side, my measurement goes down.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>You make some good points. I think, though, that someone would have to be an extreme outlier if they failed this test simply because of a thick spine or just massive core musculature. The latter can happen, but usually steroids, insulin, and GH are involved (possible internal organ growth). Like the photo you posted: genetic outlier on a whole bunch of drugs. The test isn\u2019t made for lab experiments.<\/p>\n<p>As for muscle gain around the torso: it\u2019s possible. But I know a lot of powerlifter-types who make this claim because they have thick waists and a smidge of abs. They might be forgetting about sub-abdominal fat accumulation. Their abs are somewhat visible because they\u2019re storing fat internally, what docs used to call \u201cheart attack fat.\u201d (Visceral.) It\u2019s that hard, pregnant-belly look in men. This tape measurement test would catch that type of fat too, for the most part. (Seems to store in the high-belly area in some men.)<\/p>\n<p>I do think this test is crazy strict though. But I kinda like that. Keeps you from straying too far and never finding your way back. And it\u2019s tougher to bullshit a tape measurement.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote group-Verified\" data-username=\"Chris_Shugart\" data-post=\"5\" data-topic=\"280623\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/chris_shugart\/40\/307154_2.png\" class=\"avatar\" \/> Chris_Shugart:<\/div>\n<blockquote>\n<p>But I know a lot of powerlifter-types who make this claim because they have thick waists and a smidge of abs.<\/p>\n<\/blockquote>\n<\/aside>\n<p>Yes, me haha.  I have sorta abs.  4 pack, but I don\u2019t pass the test.  Most say I am in pretty good shape though.<\/p>\n<p>I have made passing the test a goal.  It lines up with my cut going on right now anyways.<\/p>\n<aside class=\"quote group-Verified\" data-username=\"Chris_Shugart\" data-post=\"5\" data-topic=\"280623\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/chris_shugart\/40\/307154_2.png\" class=\"avatar\" \/> Chris_Shugart:<\/div>\n<blockquote>\n<p>I do think this test is crazy strict though.<\/p>\n<\/blockquote>\n<\/aside>\n<p>Agreed here.  If one has been lifting for awhile and passes, I\u2019d say they are likely in awesome shape.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote group-Verified\" data-username=\"Chris_Shugart\" data-post=\"1\" data-topic=\"280623\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/chris_shugart\/40\/307154_2.png\" class=\"avatar\" \/> Chris_Shugart:<\/div>\n<blockquote>\n<p>The research is pretty clear: excess fat stored in and around your belly, even if you\u2019re not \u201coverweight\u201d by conventional standards, is bad news in the long run.<\/p>\n<\/blockquote>\n<\/aside>\n<p>I think that this HERE is the important part. Ego aside, the vast majority of us probably need to work on this. I think that unless you are close to the mid teens in BF% you probably are carrying some midriff fat. I know I am.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Maffetone\u2019s fat test, like all of his running coaching, is fine for average\/ general fitness and idiotic for athletes.<\/p>\n<p>Both have the same fault\u2013they select for mediocrity. The fat test incentivizes people to drop body mass at all costs. The heart rate-based training system, which ignores the fact that heart rate is neither the limiting factor nor reliably indicative of any limiting factor in trained athletes, is just an excuse for people not push hard in training.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote group-Verified quote-modified\" data-username=\"Chris_Shugart\" data-post=\"1\" data-topic=\"280623\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/chris_shugart\/40\/307154_2.png\" class=\"avatar\" \/> Chris_Shugart:<\/div>\n<blockquote>\n<p>\u2026we should just do away with the confounding BMI scale\u2026<\/p>\n<\/blockquote>\n<\/aside>\n<p>Please! \u2026and ASAP.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Good stuff, seems like a better indicator than BMI as a predictor of heart disease. Also, weirdly I have the exact same numbers as Chris.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Hey Chris thanks for the post<br \/>Question for you:<br \/>I\u2019m 47 male, 6\u20191, 205 @ approx 25% BF, skinny fat, majority of fat is on love handles\/stomach<br \/>I\u2019ve been yo-yo dieting for a long time, but was 230 at the beginning of 2022<br \/>Dec 2022, I went to maintenance calories for the month (~3000\/day) and am considering doing the same\/moderate increase until April then start cutting again.<br \/>Lifting x3\/week, moderate intensity with active lifestyle<\/p>\n<p>Ultimate goal is to get to around 10% BF, don\u2019t really care what the weight is but probably around 185 I\u2019m guessing.<\/p>\n<p>Would you just start cutting now cuz I\u2019m pretty fat or would you try to gain a bit of muscle over the next few months, then cut?<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<ol>\n<li>Your maintenance calories are too high.<\/li>\n<li>If you try and add muscle you will also add fat.<\/li>\n<li>Focus on dropping fat first. Lifting will keep your existing muscles and you will look fine once the weight comes off.<\/li>\n<li>Instead of counting calories try 3 meals per day only. Protein\/whole food Carbs and limited fat. No second serving.  No snacks. Do this consistently and you will reach your goal weight\/appearance by summer<\/li>\n<\/ol><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>I disagree with this. I\u2019m just undertall<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>So you\u2019re so hardcore that you\u2019re too fat to pass this test? Got it.  <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/emoji.discourse-cdn.com\/apple\/wink.png?v=12\" title=\":wink:\" class=\"emoji\" alt=\":wink:\" width=\"20\" height=\"20\" \/><\/p>\n<p>And it\u2019s fat we\u2019re talking about here. Sure, that\u2019s part of \u201cbody mass\u201d but no one is saying to lose muscle or not strive to build it. As much as we\u2019d like to believe it to soothe our wittle egos, those big waists aren\u2019t just made of muscle.<\/p>\n<p>As I wrote above, sometimes visceral body fat is easy to confuse with muscle because your abs are on top of it so you\u2019re not too jiggly. Medically though, that sub-abdominal fat is the \u201ckill ya fast\u201d type of body squish.<\/p>\n<p>And some men tend to never really get that subcutaneous \u201cdrop fat\u201d as Dave Tate has called it. They tend to store it all intra-abdominally, weirdly. Might be related to inflammation, hormone status, insulin sensitivity etc.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/de9b0f0b57ab7d01d3df136e4ea6f34464089c6e.jpeg\" alt=\"What-Is-Visceral-Fat-e1445264254496\" data-base62-sha1=\"vLgd2s3VrxcZIcWyKeeikm5Nq46\" width=\"600\" height=\"381\" \/><\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Your maintenance is probably too high, likely more in the realm of 2700-2800.<\/p>\n<p>Reduce calories by 500\/day and weigh yourself daily. Judge weight loss by weekly average.<\/p>\n<p>When weight loss stops, reduce calories further until no longer able to manage hunger. Then add in cardio at 10min\/day &#8211; do this until weight loss stops, then increase by another 10min\/day.<\/p>\n<p>For the record, 10%BF is REALLY lean, and most people underestimate how fat they are by 5% or more. Not saying this is you, just saying that this is true for MOST people.<\/p>\n<p>You should start a training log to help with adherence.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>You\u2019re getting some good advice here so far from the others.<\/p>\n<p>Generally, I\u2019m a \u201close the fat first\u201d person (unless we\u2019re talking about a 130-pound skinny-fat teenager of course). Without getting into the weeds, that will set your body up for muscle gains later without excess fat gain.<\/p>\n<p>I do like the cut\/maintain\/cut approach. Notice there\u2019s no \u201cbulk\u201d in there. You can do that in more of a blocked nutrition plan \u2013 spending a few weeks in each phase \u2013 or you can do something like this:<\/p>\n<aside class=\"onebox allowlistedgeneric\" data-onebox-src=\"https:\/\/www.t-nation.com\/lean-built-eating\/fat-loss-diet-for-bodybuilders-athletes\/\">\n<header class=\"source\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/global.discourse-cdn.com\/tnation\/original\/4X\/e\/5\/4\/e5461ab6949131adfe33dea0ce08e3b75f1aaed6.png\" class=\"site-icon\" width=\"48\" height=\"48\" alt=\"image\" \/><\/p>\n<p>      <a href=\"https:\/\/www.t-nation.com\/lean-built-eating\/fat-loss-diet-for-bodybuilders-athletes\/\" target=\"_blank\" rel=\"noopener\" title=\"01:00PM - 29 November 2021\">T NATION \u2013 29 Nov 21<\/a><br \/>\n  <\/header>\n<article class=\"onebox-body\">\n<div class=\"aspect-image\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/6619dca2c2f4dc26b75a19df8bd1b803244612ca_2_689x388.jpeg\" class=\"thumbnail\" width=\"689\" height=\"388\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/6619dca2c2f4dc26b75a19df8bd1b803244612ca_2_689x388.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/6619dca2c2f4dc26b75a19df8bd1b803244612ca_2_1033x582.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/6619dca2c2f4dc26b75a19df8bd1b803244612ca.jpeg 2x\" data-dominant-color=\"61514B\" alt=\"image\" \/><\/div>\n<h3><a href=\"https:\/\/www.t-nation.com\/lean-built-eating\/fat-loss-diet-for-bodybuilders-athletes\/\" target=\"_blank\" rel=\"noopener\">For Lifters Only: The Muscle-Sparing Fat Loss Diet<\/a><\/h3>\n<p>Lifters need a fat loss diet made just for them, not regular people. This one preserves muscle mass and protects your metabolic rate.<\/p>\n<p>\n    <span class=\"label1\">Est. reading time: 5 minutes<\/span>\n  <\/p>\n<\/article>\n<\/aside>\n<p>There are lots of ways to skin the fat off the cat, so it\u2019s mainly about finding a method of calorie reduction you can tolerate and that gets you excited AND that\u2019s high protein (around 200g for you).<\/p>\n<p>If we had to sum up what works for fat loss without losing muscle in just a few points, they would be:<\/p>\n<p>\u2022 Eat roughly 300 calories below maintenance.<br \/>\u2022 Lift weights a lot; do cardio a little.<br \/>\u2022 Eat a high protein diet.<\/p>\n<p>I encourage you to start a log here in the Community. Lots of smart folks here to help you tweak things along the way.<\/p>\n<p>Also, at 47, if you haven\u2019t yet, get that testosterone tested and consider TRT from your doctor.<\/p>\n<p>Supplement wise, I\u2019ve found that <a href=\"https:\/\/biotest.t-nation.com\/products\/indigo-3g\">Indigo-3G<\/a> is the best thing for guys in your situation.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>LOL no problem passing the test. The question is, what do we want people to aim for\/ what goal will actually motivate people to become healthier? If you tell people that health is slimming your waist down and making sure you hardly ever elevate your heart rate above 150 BPM in exercise, you\u2019re not going to motivate anyone or produce fitness.<\/p>\n<p>A better way to test your body fat in 60 seconds would be to see how many chin-ups you can do in 60 seconds or how far you can run in 60 seconds. If it\u2019s < 10 reps or <200m><br \/>\n        <\/200m><\/p>\n<\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"Ross_Hunt\" data-post=\"17\" data-topic=\"280623\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/ross_hunt\/40\/462705_2.png\" class=\"avatar\" \/> Ross_Hunt:<\/div>\n<blockquote>\n<p>A better way to test your body fat in 60 seconds would be to see how many chin-ups you can do in 60 seconds or how far you can run in 60 seconds. If it\u2019s < 10 reps or <200m><br \/>\n<\/200m><\/p>\n<\/blockquote>\n<\/aside>\n<p>Your first sentence talks about testing bodyfat, but your second sentence talks about being in shape.<\/p>\n<p>I don\u2019t find the two necessarily relate.<\/p>\n<p>Roy Nelson was in fantastic shape.  He was also very very fat.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>I classify anyone as a fat fuck if they lack viens in their lower abs. Same idea, but takes into account other variables like having a wider pelvis and more muscle<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"Ross_Hunt\" data-post=\"17\" data-topic=\"280623\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/ross_hunt\/40\/462705_2.png\" class=\"avatar\" \/> Ross_Hunt:<\/div>\n<blockquote>\n<p>If you tell people that health is slimming your waist down and making sure you hardly ever elevate your heart rate above 150 BPM in exercise, you\u2019re not going to motivate anyone or produce fitness.<\/p>\n<\/blockquote>\n<\/aside>\n<p>Well, the first part is true by all measures, unless someone is part of the woke crowd where \u201cobese\u201d is a racial, sexist slur (or some shit they\u2019re just making up at this point).<\/p>\n<p>As far as the second part, I assume that\u2019s something else Maffetone came up with? No idea about that. Not a runner. Wasn\u2019t part of my article.<\/p>\n<p>I do like the chin-up test though for some people, not all. And I\u2019ll play with the running test too. I wrote <a href=\"https:\/\/www.t-nation.com\/training\/tip-the-1-mile-fitness-test-for-lifters-only\/\">The 1-Mile Fitness Test For Lifters Only<\/a> a while back that takes another approach.<\/p>\n<p>Something I tried today: row 500 meters in under 2 minutes. Passed it, but according to this article, I \u201cneed work.\u201d Dammit.<\/p>\n<aside class=\"onebox allowlistedgeneric\" data-onebox-src=\"https:\/\/www.t-nation.com\/training\/tip-test-your-athleticism-in-2-minutes\/\">\n<header class=\"source\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/global.discourse-cdn.com\/tnation\/original\/4X\/5\/e\/0\/5e0453b7881e44d8eede37e1939d8d88ac5b89b9.png\" class=\"site-icon\" width=\"48\" height=\"48\" alt=\"image\" \/><\/p>\n<p>      <a href=\"https:\/\/www.t-nation.com\/training\/tip-test-your-athleticism-in-2-minutes\/\" target=\"_blank\" rel=\"noopener\" title=\"03:00PM - 13 July 2016\">T NATION \u2013 13 Jul 16<\/a><br \/>\n  <\/header>\n<article class=\"onebox-body\">\n<div class=\"aspect-image\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/01\/3fa9976598ef92802cc4a323d1254c81d8e34483.jpeg\" class=\"thumbnail\" width=\"620\" height=\"349\" alt=\"image\" \/><\/div>\n<h3><a href=\"https:\/\/www.t-nation.com\/training\/tip-test-your-athleticism-in-2-minutes\/\" target=\"_blank\" rel=\"noopener\">Tip: Test Your Athleticism in 2 Minutes<\/a><\/h3>\n<p>Let&#8217;s see how fit you really are. Take this quick test. And try not to puke.<\/p>\n<p>\n    <span class=\"label1\">Est. reading time: 2 minutes<\/span>\n  <\/p>\n<\/article>\n<\/aside><\/div>\n","protected":false},"excerpt":{"rendered":"<p>The Maffetone Method You may not be overweight, but most people are overfat according to one study. Are you? Find out in one minute. Here\u2019s how. 90% of Men, 80% of Women That\u2019s about how many people are \u201coverfat\u201d according to a recent study. That means, statistically, YOU are overfat. And that overfatness can lead &hellip;<\/p>\n","protected":false},"author":1,"featured_media":1797222,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[547],"tags":[4716,5458,8162,3819],"class_list":["post-1797219","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-bongino-report","tag-body","tag-bongino","tag-fat","tag-report"],"fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1797219","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1797219"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1797219\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1797222"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1797219"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1797219"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1797219"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}