Body fat loss

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dsocialchic
dsocialchic Posts: 1 Member
in Health and Weight Loss
To drop body fat, up the cardio and do moderate to light lifting? Calorie intake? Opinions please

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  • trigden1991
    trigden1991 Posts: 4,658 Member
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    All that is required to lose bodyfat is to be in a caloric deficit. This can be achieved by eating less or exercising more
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    edited January 2016
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    Drop body fat whilst keeping weight the same?
    Drop body fat whilst losing weight?

    Answers will be different re calories but both will have the following advice
    • Set protein minimum to 0.64-0.8g per lb of bodyweight and fat minimum at 0.35g per lb bodyweight
    • Never moderate to light lifting - always heavy and heavier
    • Get a widespread of colourful vegetables, dairy, minerals
    • Carbs to choice once protein and fat macros are hit
    • Cardio is for cardiovascular health and calorie burn, minimum is 2 x 20-30 minute sessions a week

    Assuming changing body composition eg drop bf whilst weight stays the same - eat at maintenance level

    Assuming losing weight - then set to lose 1% bodyweight per week, allow 500 calories per day cut per 1lb bodyweight - keep macros as above
  • AdrianChr92
    AdrianChr92 Posts: 567 Member
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    I would recommend the contrary. Drop the cals and do heavy lifting. That's how you keep the muscle.
  • bluefish86
    bluefish86 Posts: 842 Member
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    Cardio burns more calories, but strength training will help you to retain lean mass while eating at a deficit. It's good to do a little of both, but it's not necessary as long as you're eating less calories than you're using.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
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    Wrong! Decrease cardio, and pump iron - heavy. :)
  • muscleandbeard
    muscleandbeard Posts: 117 Member
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    trigden1991 wrote: »
    All that is required to lose bodyfat is to be in a caloric deficit. This can be achieved by eating less or exercising more

    @trigden1991 is 100% wrong and I do not suggest following this advice. If weight loss was that simple, everyone would be in shape. You will lose "weight" in a calorie deficit but not necessarily "fat". In order to maximize fat loss and preserve muscle you have to lift heavy weights, do cardio and eat a balanced diet that's high in protein. Any advice other than that is nonsense. If you don't believe me, visit a site like bodybuilding.com that is devoted to sculpting both male and female bodies. I know this is a calorie counting app but if you think that this is where the battle stops you are highly mistaking. Telling people that all they need is a calorie deficit to lose fat is like me saying all you need to be good at math is to subtract.
  • trigden1991
    trigden1991 Posts: 4,658 Member
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    @trigden1991 is 100% wrong and I do not suggest following this advice. If weight loss was that simple, everyone would be in shape. You will lose "weight" in a calorie deficit but not necessarily "fat". In order to maximize fat loss and preserve muscle you have to lift heavy weights, do cardio and eat a balanced diet that's high in protein. Any advice other than that is nonsense. If you don't believe me, visit a site like bodybuilding.com that is devoted to sculpting both male and female bodies. I know this is a calorie counting app but if you think that this is where the battle stops you are highly mistaking. Telling people that all they need is a calorie deficit to lose fat is like me saying all you need to be good at math is to subtract. [/quote]

    Whether you will lose fat/muscle/water is determined on your macronutrient and micronutrients, agreed. However, you still need to be in a caloric deficit to lose fat. You do not need to lift heavy weights but doing so is one way of optimising muscle retention.
  • sarahspenceee
    sarahspenceee Posts: 38 Member
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    make sure you eat to lose fat. keep your protein high. invest in a bcaa if you're cutting calories

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