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Muscle mass & Body fat % ?!

kcstens
kcstens Posts: 18
edited November 2024 in Fitness and Exercise
Hi guys , I'm just starting with the gym again...
This time I am dedicated to making this part of my new lifestyle, I've been going for about a month and generally just been working on CV to help me feel fitter again. I am in OK shape, "5,2" and 56 Kg.

I had a taster session with a PT today, they just took my measurements and asked me if I wanted to join a VERY expensive programme... Haha.

So my body fat is at 23% and my muscle mass is 43 kg

What I want to know is what do I have to do to increase muscle and lose fat, my diet is okay and it was advised that I need to consume more calories and use weights in my workout.

Any possible suggestions with what I can do to achieve this ...

Greatly appreciated!

Kayleigh

Replies

  • dbmata
    dbmata Posts: 12,950 Member
    Increase muscle: caloric surplus + weight lifting
    Decrease fat: caloric deficit + weights and cardio
  • hill8570
    hill8570 Posts: 1,466 Member
    Do you have a target BF%? 23% is already pretty decent for a woman. You could take the simple approach (high protein, eat a mild surplus and cut later, lift heavy) -- this would tend to decrease your BF% but probably wouldn't decrease your actual fat amount much until after the cut. Or you could go more complex and try to carb cycle while lifting heavy, but I probably wouldn't recommend that straight off...too complex when you're just starting out.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    dbmata wrote: »
    Increase muscle: caloric surplus + weight lifting
    Decrease fat: caloric deficit + weights and cardio

    Agreed.

    Most people are better served focusing on 1 goal at a time - fat loss or muscle gain.
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    dbmata wrote: »
    Increase muscle: caloric surplus + weight lifting
    Decrease fat: caloric deficit + weights and cardio

    This sounds correct.

    If you are 56 kg and 23 % BF, 43 kg would be your LBM, not your muscle mass.
  • kcstens
    kcstens Posts: 18
    Thanks all , looks like some good advice, will focus on one thing first and see how it goes, need the simpler diet advice - carb loading has confused me already haha!
This discussion has been closed.

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