Body recomp

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Therolex____
Therolex____ Posts: 1 Member
in Introduce Yourself

My name is akhand I'm 17 years old and i weigh 70 kg and i want to lose my weight to 65 kg and gain some muscles in three month

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  • AtanasDragulev
    AtanasDragulev Posts: 4 Member

    Gaining muscle and loosing weight are kind of the opposite. Most people on calorie deficit work hard to keep the muscle they have, because during deficit there is a loss. Another thing is that when you increase muscle you gain some weight, because muscle is heavier than fat. Don't be obsessed too much about weight. A fit person can be 10kg above the nonsensical standards and look and feel way better.

    70 to 65 is not that big of a deal and at 17 you have a lot less things to keep track of (blood pressure, sugar and so on. Its good to know the levels, but later its way more complicated).

    If you decide to go on the building muscle route which in your case I would recommend there are some basic things.

    1. Eat healthy. Remove or at least reduce the packaged, fried and fatty food. Don't go into deficit. Keep the calories at a level to keep you weight or even a small amount more. Muscles burn calories and the better food makes the body feel and look better.

    2. Nowadays people don't sleep good., That's my big problem. Good sleep is the base for everything. If you build the habit to sleep well you will have better life altogether.

    3. Track your macros. Increase your protein levels. Muscle needs it to grow. You don't need to invest in protein powder if you are on a budget. Food can have enough. Maybe get a basic multivitamin (no need to get the expensive ones). At 17 you are still growing so the body needs enough and good food.

    4. Work out. With a basic set of dumbbells you can train your whole body. If you have access to gym even better. You have to tell your body that it needs to grow those muscles. Be careful when working out. Learn your limits. The big strong guys at the gym can give bad examples. Some are knowledgeable and can help a lot, but some can be quite brainwashed. Had a case last week to yell at a guy complaining about dangerously high blood pressure that told me is taking steroids at the same time. Overworking can be dangerous too. A shoder injury can stop you for working out for life. Ease into it and find your way.

    5. Don't limit yourself to 3 months. If you have a healthy body you will probably have a way better life.

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