Fat loss without loss of muscle!

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Fitladyboo
Fitladyboo Posts: 22
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
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    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
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    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
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    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
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    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:

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