Muscle gain and Fat loss

psuLemon

i read every single word in this thread..... with the conclusion that i just wanna reduce my body fat percentage.... nothing more.... ::sits in corner and cries in confusion::

cliff notes:

1. set a moderate calorie deficit (1 lb per week is good), so if you exercise eat at least 50% of the calories back or include into your lifestyle.
2. have a workout program that consist of weight training and cardio/HIIT <-- HIIT is better than steady state for muscle preservation
3. Macro's are important (especially protein and fats), around 40% carbs, 40% protein and 20% fats is a good ratio to start.
4. See results.

mmapags

i read every single word in this thread..... with the conclusion that i just wanna reduce my body fat percentage.... nothing more.... ::sits in corner and cries in confusion::

No cry! :flowerforyou: If you are not at a healthy body fat level, that is the single most important thing you can do. Strength train along the way to maintain as much lean muscle mass as possible. When you get to a good goal, say 18%. decide if you like your physique or you'd like some more muscle mass. My guess is you'll like it. But if not, bulk and gain a little muscle mass.

Please don't be confused. It is sometimes made more complicated on here than it needs to be.

chica6578

No cry! If you are not at a healthy body fat level, that is the single most important thing you can do. Strength train along the way to maintain as much lean muscle mass as possible. When you get to a good goal, say 18%. decide if you like your physique or you'd like some more muscle mass. My guess is you'll like it. But if not, bulk and gain a little muscle mass.

Please don't be confused. It is sometimes made more complicated on here than it needs to be.

cliff notes:

1. set a moderate calorie deficit (1 lb per week is good), so if you exercise eat at least 50% of the calories back or include into your lifestyle.
2. have a workout program that consist of weight training and cardio/HIIT <-- HIIT is better than steady state for muscle preservation
3. Macro's are important (especially protein and fats), around 40% carbs, 40% protein and 20% fats is a good ratio to start.
4. See results.

lol Thanks guys. i try to keep my stuff simple for those reasons. too much info overloads my brain :-p I'm a slow and steady wins the race type of gal. it took me 4 months just to get used to counting calories. not to include a two year denial phase lol. maybe one day i'll be able to implement the cool stuff. :-) my cardo/ HIIT includes slow walking and fast walking. lol ;-)

sccet

No cry! If you are not at a healthy body fat level, that is the single most important thing you can do. Strength train along the way to maintain as much lean muscle mass as possible. When you get to a good goal, say 18%. decide if you like your physique or you'd like some more muscle mass. My guess is you'll like it. But if not, bulk and gain a little muscle mass.

Please don't be confused. It is sometimes made more complicated on here than it needs to be.

cliff notes:

1. set a moderate calorie deficit (1 lb per week is good), so if you exercise eat at least 50% of the calories back or include into your lifestyle.
2. have a workout program that consist of weight training and cardio/HIIT <-- HIIT is better than steady state for muscle preservation
3. Macro's are important (especially protein and fats), around 40% carbs, 40% protein and 20% fats is a good ratio to start.
4. See results.

lol Thanks guys. i try to keep my stuff simple for those reasons. too much info overloads my brain :-p I'm a slow and steady wins the race type of gal. it took me 4 months just to get used to counting calories. not to include a two year denial phase lol. maybe one day i'll be able to implement the cool stuff. :-) my cardo/ HIIT includes slow walking and fast walking. lol ;-)

It's not complicated...just challenging! As these other folks stated, weight training REALLY helps. For a lot of reasons. Good luck!