Losing Body Fat Without Losing More Weight

LadyIntrepid
LadyIntrepid Posts: 399 Member
in Fitness and Exercise
I need some advice. I'm very happy with where I am weight-wise, but my body fat is a bit higher than I would like (24.5% now; would like to be 22%). To lose more body fat, do I really need to lose more weight? And I'd like to build muscle -- not lose muscle mass in trying to get the body fat down. I currently do three one-hour full body strength and/or circuit training a week, plus one 1/2 hour of focused core work a week. I've been doing tons of cardio, but thinking maybe I should reduce the cardio som? Any suggestions? (BTW, I'm 49 and my pre-exercise TDEE is a measly 1525 or so.)

Replies

  • beaner1st
    beaner1st Posts: 229 Member
    I have been in the same weight range of 110-115 for the past 7 months. Duirng that time my body fat has decreased. I am now ~21%. At 42 my pre-exercise TDD is 1450 so we are in the same boat. I increased my protein intake and increased my weight lifting. I am now expert but I think you can reduce your body fat without losing more weight.
  • rmk20togo
    rmk20togo Posts: 353 Member
    Take a look at this calculator. It gives you a choice to lose fat/gain muscle without losing weight.

    http://scoobysworkshop.com/accurate-calorie-calculator/
  • BristolPT
    BristolPT Posts: 1 Member
    Weights are the way forward, use the big muscle groups - squats and lunges are a great start!
  • ChrisRS87
    ChrisRS87 Posts: 781 Member
    Don't eat a calorie deficit, just your maintenance amount of calories. If you eat more protein and less carbs like was suggested, you'll burn fat and build muscle, dropping body fat and maintaining weight.
  • LadyIntrepid
    LadyIntrepid Posts: 399 Member
    OK. So I seem to be on the right track. I'm no longer doing a calorie deficit (I'm actually right where the suggested calculator said to be), I recently ordered some protein powder, and I'm trying to add more weight as I can. Is three hours/week of strength training (plus 1/2 hour focused core) enough? I do tons of squats and lunges (and am thrilled that my once fallen butt is lifting a bit!)

    I thought my body fat would be lower with the weight loss, but patience and diligence will get me there. I so appreciate the support and advice.

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