losing actual FAT

butterfly3703
butterfly3703 Posts: 24
in Health and Weight Loss
I've been working out a few months and have really built some nice muscle. Pleased! But I still have a stubborn layer of fat that won't seem to disappear. I just upped my calories from 1200 to 1600 because my BMR is 1,450. I think I was starving my bod. I do weights 2x and 30 min of cardio 3x a week. Any tips to accelerate losing the fat and keep my muscle?

Replies

  • thisismeraw
    thisismeraw Posts: 1,264 Member
    Have a small deficit, eat enough protein and lift heavy weights will preserve your muscle. Unfortunately when we try to lose fat we lose muscle in the process. And unfortunately we cannot build new muscle while eating at a deficit.

    Get your protein and lift heavy a few times a week while concentrating on cardio as well to help lose the fat while keeping the muscle you currently have. Lift as heavy as you can where about 8 reps is hard to complete with proper form. Take your measurements and go by that since it can be hard to tell losses based on the scale as lifting heavy will cause your muscle to retain water in the process of rebuilding themselves.
  • CoachReddy
    CoachReddy Posts: 3,949 Member
    I've been working out a few months and have really built some nice muscle. Pleased! But I still have a stubborn layer of fat that won't seem to disappear. I just upped my calories from 1200 to 1600 because my BMR is 1,450. I think I was starving my bod. I do weights 2x and 30 min of cardio 3x a week. Any tips to accelerate losing the fat and keep my muscle?

    you JUST upped your cals. the fat won't drop off for a while.

    another example of 1200 cal not being sustainable. shocker.
  • likitisplit
    likitisplit Posts: 9,420 Member
    Keep doing what you're doing. You're on the right track. Just give it a few weeks.
  • tigersword
    tigersword Posts: 8,059 Member
    I've been working out a few months and have really built some nice muscle. Pleased! But I still have a stubborn layer of fat that won't seem to disappear. I just upped my calories from 1200 to 1600 because my BMR is 1,450. I think I was starving my bod. I do weights 2x and 30 min of cardio 3x a week. Any tips to accelerate losing the fat and keep my muscle?
    tigerpalm.jpg

    You haven't been building muscle, you've been losing fat. Keep doing what you are doing.
  • butterfly3703
    butterfly3703 Posts: 24
    I've been working out a few months and have really built some nice muscle. Pleased! But I still have a stubborn layer of fat that won't seem to disappear. I just upped my calories from 1200 to 1600 because my BMR is 1,450. I think I was starving my bod. I do weights 2x and 30 min of cardio 3x a week. Any tips to accelerate losing the fat and keep my muscle?

    you JUST upped your cals. the fat won't drop off for a while.

    another example of 1200 cal not being sustainable. shocker.



    Upped them 5 days ago. I must say I feel great too instead of fatigued! Not too pleased with the 1200 plan!
  • bnbestme
    bnbestme Posts: 9 Member
    You will lose fat if you continue to lose weight. You will maintain muscle by lifting the weights. Give it time.
  • farsteve
    farsteve Posts: 157 Member
    Why don't you try lifting 3 times a week and cardio twice a week for about a month (and maintain your present daily calorie goal)? At the worst, no change, at the best maintain muscle and lose a bit of fat?

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