Cut Calories vs. Higher Intensity Workouts

bren3jet

Hello,

Need some help with what direction I should be going. My stats are female, 5"8" tall and 133lbs and I am eating about 1500-1600 calories. I generally workout 6x/week for an hour. Lifting 2x/week, running 2x/week and Kettlebell/Core 2x/week. I am unconcerned with my actual number on the scale but am concerned with building a body that is muscular and strong. I have been exercising for about 4-5 months now and my weight has only dropped a few pounds, but I have definitely lost a few inches. You can actually see that I have some muscles and things aren't as flabby. I know I still need to lose fat that is covering the muscles so should I be eating at a deficit or just increase the intensity of my workouts? Or both?

Any advice would be appreciated. Thanks!!


Note: I have to incorporate certain foods in my diet to help control a medical condition so it sucks if I have to cut a lot of calories (but I would). Also I have had several surgeries (last one February) that make me hesitate at pushing myself too extremely on weights....although I do push to failure. Likely I would be fine, but I think it's a mental block about possibly hurting something...lol

joolsmd

I am not an expert but used to read up a lot about reducing fat, and I think its a case of both. To lose fat you need to reduce calories, but that doesn't necessarily mean eat less, as lifting weights helps do that as well as define the muscles that start showing through. However, cardio is usually recommended for fat reduction and you don't say whether you do that or not.

Even the really ripped muscle men who do exercise routines recommend cardio for fat loss, although they seem to be fans of HIIT or Tabata. Workout Finishers seem to be in fashion at the mo, which includes HIIT moves like Burpees after a weight training workout. Maybe have a look at those?

As I said, not an expert and i need to start working out seriously again myself, but those were the things that helped me lose fat a couple of years ago.

TavistockToad

given your stats, i would eat at maintenance and keep your workouts as they are, you can gain strength and slooooowly lose a little more fat that way.

Fujiberry

You're not big, and even though you have fat, you don't have much that you really need to be on a deficit. I suggest eating around your TDEE/Maintenance or slightly above at a surplus so you can start developing some muscle. The flabby parts will still be flabby no matter what you weigh if you don't have enough muscle.

Good luck!

h7463

Hi! I've got about the same training volume and calorie intake as you (female, 5'5", 130 lbs). I'd say, if it's still working for you, as far as losing inches, don't change anything just yet. From experience, cutting more calories will only make you hungry and tired. I'm eating most of my exercise calories back, and I still get hungry and cranky somethines. A few months is next to nothing, considering that you're not overweight, and at this point, your body composition will likely change very slowly.

Happy training!

bren3jet

Thanks everyone!! I just need to practice a little patience then and keep plugging away.