Muscle mass & Body fat % ?!

kcstens

Hi guys , I'm just starting with the gym again...
This time I am dedicated to making this part of my new lifestyle, I've been going for about a month and generally just been working on CV to help me feel fitter again. I am in OK shape, "5,2" and 56 Kg.

I had a taster session with a PT today, they just took my measurements and asked me if I wanted to join a VERY expensive programme... Haha.

So my body fat is at 23% and my muscle mass is 43 kg

What I want to know is what do I have to do to increase muscle and lose fat, my diet is okay and it was advised that I need to consume more calories and use weights in my workout.

Any possible suggestions with what I can do to achieve this ...

Greatly appreciated!

Kayleigh

dbmata

Increase muscle: caloric surplus + weight lifting
Decrease fat: caloric deficit + weights and cardio

hill8570

Do you have a target BF%? 23% is already pretty decent for a woman. You could take the simple approach (high protein, eat a mild surplus and cut later, lift heavy) -- this would tend to decrease your BF% but probably wouldn't decrease your actual fat amount much until after the cut. Or you could go more complex and try to carb cycle while lifting heavy, but I probably wouldn't recommend that straight off...too complex when you're just starting out.

jacksonpt

dbmata wrote: »

Increase muscle: caloric surplus + weight lifting
Decrease fat: caloric deficit + weights and cardio

Agreed.

Most people are better served focusing on 1 goal at a time - fat loss or muscle gain.

Need2Exerc1se

dbmata wrote: »

Increase muscle: caloric surplus + weight lifting
Decrease fat: caloric deficit + weights and cardio

This sounds correct.

If you are 56 kg and 23 % BF, 43 kg would be your LBM, not your muscle mass.

kcstens

Thanks all , looks like some good advice, will focus on one thing first and see how it goes, need the simpler diet advice - carb loading has confused me already haha!