Are these my options for BodyFat loss?

3foldchord

The basics-
Age: 41
Gender: F
Height: 5'6"
Weight: 134 lbs
Bodyfat %: approx 25% (taking the average of three online calculator sites)

Since I hit my weight goal {135#} I have been upping my calories some and not as strict with logging (and still lost over a pound since mid January)

I am pleased with my weight in numbers. 134# seems a good weight and my clothes fit well. BUT lately I have decided I want to drop a few percentages of bodyfat.

Am I correct in assuming this can be done two different ways? 1: lose more fat (eating at a deficit) -or- 2: gain more muscle (which would require eating more and lifting heavy?)

Do you suggest one over the other? Am I wrong in my assumptions? would the second option increase my body size? (dress size?) *** edit to add- I do not want to increase my dress size, so I guess I don't want to increase muscle bulk... Option #2

And just as a side note, I dislike that that my upper torso becomes emaciated looking before my hips and butt catch up to fat loss.

Rayman79

You basically have it sussed. This is why people go through cycles of gaining muscle, then losing fat.

It sounds as though you have not done much weight training before, if this is the case you will likely see some small gains when starting to train, even if you are not eating a lot.

My advice, assuming you are fairly happy with your shape as it is at the moment, would be to find that sweet spot of maintenance calories, and start to introduce some regular lifting into your routine.

You are less likely to see progress on the scale, but you will - over time of course - see a change in your shape. It will take a lot of time and effort to get to a point of increasing your size (and having to buy new clothes) if you are still eating at (or slightly above) maintenance calories.

3foldchord

You basically have it sussed. This is why people go through cycles of gaining muscle, then losing fat.

It sounds as though you have not done much weight training before, if this is the case you will likely see some small gains when starting to train, even if you are not eating a lot.

My advice, assuming you are fairly happy with your shape as it is at the moment, would be to find that sweet spot of maintenance calories, and start to introduce some regular lifting into your routine.

You are less likely to see progress on the scale, but you will - over time of course - see a change in your shape. It will take a lot of time and effort to get to a point of increasing your size (and having to buy new clothes) if you are still eating at (or slightly above) maintenance calories.

It is all starting to come together and make sense.....
Maybe I will lose 3 pounds of fat then increase muscle weight to get back to my current weight.
I assume that would be done by:
Eating at a deficit while eating enough protein to not lose muscle.
Then increase calories and activity and lifting?

How would I ensure that during stage 2 I am gaining muscle and not fat? Do macros matter at all or just lots of lifting?

SideSteel

Typing from a phone and ill reply later with more meaningful info but for now:
http://www.bodyrecomposition.com/fat-loss/reducing-body-fat-percentage-by-gaining-muscle-qa.html

3foldchord

Typing from a phone and ill reply later with more meaningful info but for now:
http://www.bodyrecomposition.com/fat-loss/reducing-body-fat-percentage-by-gaining-muscle-qa.html

Interesting read. Thanks.

So it kinda works in theory, but not so much in reality. Esp not to the degree I would hope.

SideSteel

Typing from a phone and ill reply later with more meaningful info but for now:
http://www.bodyrecomposition.com/fat-loss/reducing-body-fat-percentage-by-gaining-muscle-qa.html

Interesting read. Thanks.

So it kinda works in theory, but not so much in reality. Esp not to the degree I would hope.

Bulking to reduce bodyfat percentage doesn't really work. Recomping to reduce bodyfat by gaining muscle and losing fat either cyclically or just at maintenance works to varying degrees although anecdotally it's more efficient to bulk/cut.

3foldchord

please give reliable liks/advice for how ro bulk/cut. I am a beginner with little knowlegde of these things. still trying to not think of massive weight/muscle builders lifting 700+#s . it's a hard mindset to break some days.

edit to add:

I am slightly afraid it will be like using permanent hair color. I will be locked into this method forever or turn to a blobous gelatin creature (but without ugly color roots showing)

Rayman79

It is all starting to come together and make sense.....
Maybe I will lose 3 pounds of fat then increase muscle weight to get back to my current weight.
I assume that would be done by:
Eating at a deficit while eating enough protein to not lose muscle.
Then increase calories and activity and lifting?

How would I ensure that during stage 2 I am gaining muscle and not fat? Do macros matter at all or just lots of lifting?

Eating at a deficit while consuming adequate amounts of protein and fat is the best way to lose fat, combining this with resistance training will ensure the preservation of LBM.

The best way to minimise fat gain when eating at a surplus (as far as I am aware) is to eat at a small surplus. Hypertrophy progress will be slower, but so will the amount of fat gain.

* edited as I posted information that was already covered above.

There are a number of good resources to get you started with a resistance training program. What is your level of comfort? Have you done any work with freeweights before? Are you comfortable with the nutrition side of things (eg macros)?
If you can tell us where your main concerns are I'm sure we can point you to a heap of resources :bigsmile:

Sarauk2sf

What lifting routine are you doing and how long have you been doing it for?