Loose all fat by maintaining same weight

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kiranzain8648
kiranzain8648 Posts: 1 Member
edited May 5 in Fitness and Exercise
Currently I'm 95 kilo and my body is saggy and I'm thinking to join for a gym how to maintain same weight by loosing all fat? And how to make body fit

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  • tomcustombuilder
    tomcustombuilder Posts: 1,741 Member
    edited May 5
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    Unless you're able to add as many muscle pounds and lose the same amount of fat it won't happen. Adding muscle is very slow even in perfect dietary and exercise conditions. Combine trying to lose fat at the same time in a calorie deficit and you'll spin your wheels.

    Best to choose fatloss or muscle gain and eat accordingly.
  • AnnPT77
    AnnPT77 Posts: 32,436 Member
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    If 95kg isn't extremely overweight for you (since you don't mention your height, sex, or build), then recomposition - the formal term for "same weight, more muscle" - might be a reasonable route. Tom is right: It's not fast. But it can be right for some people. There's a thread here in the Community about it:

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

    On the other hand, if you're still fairly overweight, it might make sense to start with a fat loss goal for a while first. Stick with a sensibly moderate weight loss rate, ample protein, and strength training alongside to at minimum keep as much as possible of your current muscle mass while losing fat . . . and if you're new to strength training, you might even make some slow muscle mass gains (and you'll certainly get stronger, which is a great thing in itself).

    Best wishes!
  • tomcustombuilder
    tomcustombuilder Posts: 1,741 Member
    edited May 5
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    While recomp sounds great on paper, real world results require several factors to be in place and even when all factors are met there's still a good chance of making no progress in either direction.

    The biggest factors that are necessary are a very small calorie window that has to be on point, a proper weight training program, correct protein consumption, being new to training (helps), patience.

    99% of people that want to recomp are carrying too much fat and they'd be better served to concentrate on fatloss and muscle maintenance with a reasonable weekly calorie deficit, enough protein and a solid weight training program. Once the person reaches a satisfactory level of leanness then it's time to add calories up to a small weekly surplus (+-200 calories per day) and add muscle.

    Adding strength isn't necessarily a gauge of muscle gain as most strength gains are a product of CNS adaption. If your weight is stable and your waist when measured at the navel is going down then you're being successful.

    There is nothing wrong with attempting a recomp however it's best to go into it with a solid understanding of the pros and cons.

  • Retroguy2000
    Retroguy2000 Posts: 1,531 Member
    edited May 5
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    It depends how "saggy".

    Take a look at body fat % images online. If you're a guy over 20%, probably better to focus on fat loss. So a calorie deficit. Lift too. If you're a guy closer to 15%, yeah you could recomp or maingain.

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