I want to lose fats and build muscle at the same time

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I am 35 years old and I have arthritis in my left knee from an old injury. I am trying to lose fats in my belly region and "love handles" but at the same time, I am looking to build more defined pecs. Please advise on how I can go about it in terms of exercise and diet.

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  • Roy1C
    Roy1C Posts: 75 Member
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    I've been on the KETO diet for about 7 weeks and have lost 15lbs, mostly from my stomach and love handles. You might consider it. I also strength train and do cardio on an elliptical 3-4 days a week. The elliptical is easier on my knees and legs than running. Best of luck with your plan! - Roy
  • kimny72
    kimny72 Posts: 16,013 Member
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    I am 35 years old and I have arthritis in my left knee from an old injury. I am trying to lose fats in my belly region and "love handles" but at the same time, I am looking to build more defined pecs. Please advise on how I can go about it in terms of exercise and diet.

    As an addenda to Magnus' reply, these might help:

    https://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1

    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
  • MichaelGM1981
    MichaelGM1981 Posts: 2 Member
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    You MUST lift heavy while in a calorie deficit. Do not overdo the deficit. Think 500 calories under maintenance per day. That will lead to 1 lb of weight loss per week. Here’s the good news...as long as you body fat percentage is above 12%, you can gain muscle and lose weight at the same time. This is called body recomposition. It only works if you follow 4 basic rules 1) lift heavy and adhere to “progressive overload, 2) stay in a small calorie deficit to prevent catabolism of muscle tissue, 3) eat 1 gram of protein per lb of body weight, and 4) get 8 hours of sleep. Hope this helps. Be patient...slow progress leads to big gains over time. If you try to rush the fat loss, you will simply be a skinny guy and no one wants that. You wanna be a lean machine of a person.