How do I lose fat but not necessarily weight?

itsmenatalie

So now that I've reached my goal weight I'm not quite sure what to do next. I would like to set a goal of losing another 3% body fat but I don't necessarily care if I lose more weight. How do I focus on losing fat and building muscle?

havingitall

Work out with weights. It will help sculpt your body

kylielouttit

Congrats on making it to your goal weight!

Chiny

I will be watching this thread since I am in the same boat and not sure what to do either.

ilike2moveit

Just watched this on Dr. Oz. Eat sugar in moderation because sugar turns to fat.

Nikki_Z

Building muscle through strength training is the way to go to lose fat, but not weight. And don't worry, you won't bulk up!

dothompson

Start some resistance training. If you work on building muscle the fat will get out of the way.

Congratulations on your weight loss success.

songbyrdsweet

Congrats on reaching your goal weight!

Now is a good time to bump up to maintenance for about a month. Give your hormones time to return to a fat-loss-friendly state and focus on increasing your athletic performance...lift heavier, run harder. Set a performance goal for now. You will adapt to become stronger/faster to reach that goal. If you eat a couple hundred calories extra per day (100-200) you will be able to gain a small amount of muscle mass in a month or two. Then return to a modest caloric deficit (~300) to lose some more body fat. You'll find it's easier to drop body fat in cycles once you're at a low body fat already. You'll have increased your BMR slightly and changed the dominant hormones which will result in easier fat breakdown.

itsmenatalie

Thanks for the congratulations and the advice. Tonight at the gym I did 30 minutes on the elliptical at a fairly easy pace and then 30 minutes weight lifting. Looking forward to getting some sculpting!

songbyrdsweet

You might want to sign up with a trainer for a session or two to help create focused goals and a plan. They'll also be able to give you a really challenging program and illustrate the intensity needed to really overload your muscles and cause some growth.