Confused! Want to reduce body fat...

kimjacques2
kimjacques2 Posts: 42 Member
edited November 25 in Getting Started
Hi, Ive had to really psyc myself up to ask a question so please be gentle! I'm 35, 5'6" and 126lb and at 26% bf. I'd really like to get to below 20% but I'm confused as to whether I should be eating in a deficit or maintain?? I exercise 4-6 times a week combining running with the les mills body pump at home. Any help in pointing me in the right direction would be very much appreciated! Ta

Replies

  • markiend
    markiend Posts: 461 Member
    http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

    some very good info in that thread , depending on goals and your time frame etc

    have a read through, ask questions if not sure as there are many well respected posters in that particular thread
  • Markoss84
    Markoss84 Posts: 1,644 Member
    Hi!

    I have a question here, do you want to keep your weight the same? as reducing fat % will def let you loose some weight. So if you are planning to drop some weight of fat you will need to reduce your calories intake below your TDEE! as I can see approx. around 1400~1500 kcal.

    First tip is to drink more water and try to select food with more fibers and protein! that will def help you loosing fat and water weight. Also, weightlifting will def help you tone your body and reduce fat.

    Hope this help.

    Mark
  • kimjacques2
    kimjacques2 Posts: 42 Member
    markiend wrote: »
    http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

    some very good info in that thread , depending on goals and your time frame etc

    have a read through, ask questions if not sure as there are many well respected posters in that particular thread
    Markoss84 wrote: »
    Hi!

    I have a question here, do you want to keep your weight the same? as reducing fat % will def let you loose some weight. So if you are planning to drop some weight of fat you will need to reduce your calories intake below your TDEE! as I can see approx. around 1400~1500 kcal.

    First tip is to drink more water and try to select food with more fibers and protein! that will def help you loosing fat and water weight. Also, weightlifting will def help you tone your body and reduce fat.

    Hope this help.

    Mark

    Thank you both! That's a great thread markiend! I think I need to recomp then as I'd like to stay at same weight and reduce bf%. I guess I was hoping that I'd see results quicker but the thread suggests it can take months or years!
  • loulamb7
    loulamb7 Posts: 801 Member
    All the points on the recomp post are excellent. I would emphasize #3. Look at SL 5x5 or Bodybuilding's All Pro routine. If you want to see results a little faster you may want to consider a slight deficit (150-250) until you get closer to the BF% goal, then switch to maintenance.

    3. Lift! Following a good lifting program is the key to the entire process. It's where the magic happens. Pick a program that you will enjoy and that is going to challenge you. Continue to focus on improving.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    Lift heavy.
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