Muscle Gain/Fat Loss

baby_bokchoy

Hello!

I've got a question, if anyone would mind explaining that would be great. I've been doing tae bo for almost a year now, and I can feel the difference massively - I've arm muscles, abs, strong thighs, I'm fitter, I've got more endurance, etc - the only problem is that all these muscles (I'm not the only one who can feel them haha) are under a layer of fat. Not a big layer. But a layer I'd like to reduce. I've eaten at a deficit before so I know that's the way to go, but I've heard it's very hard to gain muscle while eating at a deficit? Will I lose muscle though? Can anyone walk me through this? Any help appreciated!

Stats:

23 y/o female
5'11"
Current weight 160
Goal weight 145

TavistockToad

You'll want to retain the muscle you have by eating adequate protein and doing some strength/resistance training

sardelsa

It is hard to gain muscle in a deficit, and usually not very likely unless you are a beginner or overweight or have muscle memory etc. But you can help retain it in a deficit with progressive lifting, adequate protein and non-aggressive dieting. If you are happy with your weight/shape and just want to lose a little here and gain a little there, you can look into recomp and maintain your weight to build muscle and lose fat at the same time. That is an option either now or after a few lbs depending on your goals.

jjpptt2

Proper training intensity and protein intake will minimize the muscle you lose while in a deficit. Keeping the deficit small will also help. But even so, you will lose some. However, it doesn't have to be very much.

TrishSeren

By weight training and eating enough protein whilst in a deficit, you'll retain the muscle you have and lose fat.

I'm sort of in the same situation, I have the muscle, it's just hiding.