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Hi...
I'm 25y and 5' 8". I wanna to loss my body fat with out reduce muscles. I done my work out daily for 30 to 40 mints in the morning. I plan my diet and keep effective control on my eating habits. But after that i did not get sufficient result. My fat level increase from 8% to 9%. I'm very disappointing. Is there any one who help me out.

When the body is hungry for a long time he tends to need less energy for the same activity. That's why generally diests are not so effective as they should be. In general one shouldn't try to loose more than 2-3kg fat per fat without loosing muscles. However the body needs energy and if you eat less than you burn for every days life+ sport you will loose weight. In short there is something wrong with this statement:

I plan my diet and keep effective control on my eating habits.

Either your diet has been planned poorly and contains still too much energy or you lack self control. You'll need to provide us with greater details about your eating habits in order to get an educated answer

post us your dieet.
dieets are the most important things when burning fat, if you dont eat enough proteins you will burn as much muscles as fat

Isn't like 9-13% body fat ideal for men?

Isn't like 9-13% body fat ideal for men?

This is true except it is between 9 and 15 percent and male bodybuilders are around 5-6 per cent when they are on stage were they are massively depriving the body of sufficient resources.

This is true except it is between 9 and 15 percent and male bodybuilders are around 5-6 per cent when they are on stage were they are massively depriving the body of sufficient resources.

Gotcha. I knew it was something like that, just not exactly sure.

Hi...
I'm 25y and 5' 8". I wanna to loss my body fat with out reduce muscles. I done my work out daily for 30 to 40 mints in the morning. I plan my diet and keep effective control on my eating habits. But after that i did not get sufficient result. My fat level increase from 8% to 9%. I'm very disappointing. Is there any one who help me out.

If your fat increases you are not in calorie deficit, so you are in fact gaining mass and eating way too much over maintenance. How many calories do you intake per day? What is your lean body mass (body weight - fat weight)?

About 500-600 daily calories over your maintenance should be enough to build muscle while keeping your fat under control that your fat ratio might still go down a little as your build more muscle. In calorie surplus gaining fat is unavoidable. What matters is whether you build more lean muscle mass than fat so that the ratio remains more or less stable.

Same logic with calorie deficit. You will lose a little strength and (slightly if done right) a little muscle mass as you cut as the body will burn a little muscle tissue with your fat. So the aim is to decrease enough that you will be under maintenance BUT not too much that your body will start cannibalizing your muscle mass too much. 400-500 daily calories under your maintenance will do just that so that you will lose around 1 lbs of fat per week.

Also, don't rely on electronic scales to measure your body fat level. Use calipers and measurements to regularly keep track, and even these bare in mind that there's a possible 1-3% body fat margin of error.

This is true except it is between 9 and 15 percent and male bodybuilders are around 5-6 per cent when they are on stage were they are massively depriving the body of sufficient resources.

Indeed. 5-6% body fat is unsustainable, it's for bodybuilder shows and movies. Off-season all bodybuilders are between 9-15% when they bulk or maintain.

9-10% is a great aim IF your body can sustain this, i.e if you are not endomorphic.

I'm hazarding a guess. If you think you are too "fat" with 8-9% body fat. You probably need more muscle.

body fat measurements are only ballpark figures, and unless you go to a lab can't determine them to the accuracy of 1%

but to burn fat without losing muscle you want a calorie-deficit diet with reasonably high protein (low protein diets with calorie defecit lead to muscle loss), relatively low volume high intensity weight training and little other training.

to elaborate both the high protein and weight training maintain muscle mass (don't ask me personally for the physiology though).

I think creatine mono helps in this way as well. It reduces muscle wasting in some situations (such as post-surgery) I know that much. Something I've been meaning to look into. It's not a priority though.

Eat high fat, low carbs, do strength training.

this thread is very good http://www.deucescracked.com/forums/4-General-Discussion/topics/482841-Low-Carb-High-Fat-eating

Looking for advice on how to get below 8% body fat in a poker forum is like looking for advice on a high stakes hand in a bodybuilding forum.

Except my advice is correct but it's true. If a guy thinks he can accurately differentiate between 8 and 9% though there's not much hope.

Looking for advice on how to get below 8% body fat in a poker forum is like looking for advice on a high stakes hand in a bodybuilding forum.

Oh snap I thought I was at Deuces Jacked.