We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Fat loss without loss of muscle!

Fitladyboo
Fitladyboo Posts: 22
edited January 21 in Fitness and Exercise
I would like to lower my body fat percentage to show off some well earned muscles. My Fitness Pal has me on a 1200 calorie plan but I'm afraid that's going to get me in a catabolic state. Thoughts?

Stats
Female -35 yrs old
5, 3 - 121 lbs
Body fat percentage estimated at around 20% or so (never got a measurement done)

Exercise routine - Three days of weight training (split) + up to 3 days of HIIT (jump rope, bodyweight exercises etc...)

Replies

  • PureAdamic
    PureAdamic Posts: 185
    If your lifts don't drop terribly you aren't catabolic. You can also lose body fat without cardio if you don't want to do it.
  • socioseguro
    socioseguro Posts: 1,679 Member
    Previous post on this matter. Check it out. It is very comprehensive

    http://www.myfitnesspal.com/topics/show/954329-fat-loss-facts-7-common-dieting-mistakes?hl=fat+loss&page=1#posts-14547568
  • kdiamond
    kdiamond Posts: 3,329 Member
    You can definitely eat more if that's your workout plan and you are lifting heavy.

    I'd start around 1500, try a month, adjust from there. It might be slower going because you are a lower weight already. It took me 12 weeks to drop 2% body fat eating at 1800 calories a day, lifting heavy 3-4x a week and HIIT 2x a week. I was 112 pounds, I dropped fat without dropping weight.
  • Fitladyboo
    Fitladyboo Posts: 22
    Alright in theory then I should be able to eat a bit more calories and just lift heavy for 4 days a week? I realise that I don't need cardio to lose fat but it's really my weak point and so I've been pushing myself to add some to my routine. I started jumping rope which has been so great and I can easily tack it to my strength days :smile:
This discussion has been closed.

Categories