Is a caloric deficit still necessary

youmnahm96

I know this question gets asked a lot but i'm not sure how it applies to me. I'm currently a few pounds under my goal weight of 120 (i'm 5ft5, 18 years old, and a female) but I still have that nagging layer of fat around my waist. I know that resistance training is the most important thing to do especially when reshaping that midsection, but I also know that cardio + an energy deficit is needed to lose fat.
My question is, do I still need a calorie deficit to lose that layer, because I really don't need to lose anymore weight on the scale at this point and I already look too thin in other parts of my body...

Would really appreciate some insight/opinions on this!

Short_n_Plump

I'd say do resistance for now and see how it goes.
Maybe have a small deficit (100 or so)

echofm1

Build muscle for a while. If, after you've built some muscle, you still feel concerned about that layer of fat, do cutting with heavy lifting and lots of protein to burn the fat and retain the muscle.

_lyndseybrooke_

I also know that cardio + an energy deficit is needed to lose fat.

False. Cardio is necessary for no such thing. Eat at maintenance and lift heavy weights. That is all.

stroutman81

Agreed.

Check out this thread. It blossomed into an epic conversation that's still going on today. Long but worth the read for someone in your shoes.

http://www.myfitnesspal.com/topics/show/113609-relatively-light-people-trying-to-get-leaner

ILiftHeavyAcrylics

I'd recommend doing body recomposition. You eat at maintenance while lifting and eating 1 gram of protein per pound of lean body mass. You'll very slowly lose fat and build muscle but your weight will stay basically the same.



On the left I had just started my recomp. I weighed 124 lbs. On the right I had been recomping for a year. I weighed 129 lbs (part of that was water retention from starting a bulk, my weight settled on 126 lbs later that week).

rachelg145

Listen to all of us ladies who have a decade or two on you and still rock a bikini...learn how to lift heavy and work in some HIIT exercises with weights for your cardio - check out the free Nike Training Club app - lots of solid workouts on there for the cardio with weights. You don't get an hourglass by dieting, you get it by lifting and getting that nice butt and sculpted shoulders and arms. PLEASE make sure someone knowledgeable teaches you correct form and start light and work your way up so you stick with it. It's more important to have correct form than it is to lift more weight than you're ready to lift.

And, btw, when I was your age I still had some 'developing' to do, so don't get freaked out in the next year or two if your body changes again....mine did. I went from 5'5 112 SKINNY high school jock to curvy but still fit, 128 college student by sophomore year.

Holly_Roman_Empire

I'd recommend doing body recomposition. You eat at maintenance while lifting and eating 1 gram of protein per pound of lean body mass. You'll very slowly lose fat and build muscle but your weight will stay basically the same.



On the left I had just started my recomp. I weighed 124 lbs. On the right I had been recomping for a year. I weighed 129 lbs (part of that was water retention from starting a bulk, my weight settled on 126 lbs later that week).

Just curious about the time frame between the two pictures. You look great, btw. :-)

PikaKnight

I'd recommend doing body recomposition. You eat at maintenance while lifting and eating 1 gram of protein per pound of lean body mass. You'll very slowly lose fat and build muscle but your weight will stay basically the same.



On the left I had just started my recomp. I weighed 124 lbs. On the right I had been recomping for a year. I weighed 129 lbs (part of that was water retention from starting a bulk, my weight settled on 126 lbs later that week).

Just curious about the time frame between the two pictures. You look great, btw. :-)

It says a year.

Derpes

bump

ILiftHeavyAcrylics

I'd recommend doing body recomposition. You eat at maintenance while lifting and eating 1 gram of protein per pound of lean body mass. You'll very slowly lose fat and build muscle but your weight will stay basically the same.



On the left I had just started my recomp. I weighed 124 lbs. On the right I had been recomping for a year. I weighed 129 lbs (part of that was water retention from starting a bulk, my weight settled on 126 lbs later that week).

Just curious about the time frame between the two pictures. You look great, btw. :-)

Almost a year.

Thank you :flowerforyou: