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Based on your current body fat percentage and desire to maintain muscle mass while losing fat, it is important to focus on both diet and exercise.
For your diet, you may want to consider tracking your daily caloric intake and aim for a slight deficit of 250-500 calories per day. It is also important to prioritize protein intake to maintain muscle mass, aiming for at least 1 gram of protein per pound of body weight per day. Additionally, focus on consuming whole, nutrient-dense foods while limiting processed foods and added sugars.
In terms of your workout routine, it may be helpful to incorporate more resistance training exercises and increase the intensity of your workouts. Consider incorporating more compound movements that work multiple muscle groups at once, such as squats, deadlifts, and pull-ups. Additionally, increasing the weight or reps of your current exercises can also help to maintain muscle mass.
For cardio, consider adding in some high-intensity interval training (HIIT) to maximize calorie burn and fat loss. You may also want to incorporate some low-impact cardio activities, such as cycling or swimming, to give your joints a break from the impact of running.
Overall, consistency and patience will be key in achieving your desired results. It may also be helpful to consult with a certified personal trainer or registered dietitian to tailor a plan specifically to your needs and goals.
Based on your current body fat percentage and desire to maintain muscle mass while losing fat, it is important to focus on both diet and exercise.
For your diet, you may want to consider tracking your daily caloric intake and aim for a slight deficit of 250-500 calories per day. It is also important to prioritize protein intake to maintain muscle mass, aiming for at least 1 gram of protein per pound of body weight per day. Additionally, focus on consuming whole, nutrient-dense foods while limiting processed foods and added sugars.
In terms of your workout routine, it may be helpful to incorporate more resistance training exercises and increase the intensity of your workouts. Consider incorporating more compound movements that work multiple muscle groups at once, such as squats, deadlifts, and pull-ups. Additionally, increasing the weight or reps of your current exercises can also help to maintain muscle mass.
For cardio, consider adding in some high-intensity interval training (HIIT) to maximize calorie burn and fat loss. You may also want to incorporate some low-impact cardio activities, such as cycling or swimming, to give your joints a break from the impact of running.
Overall, consistency and patience will be key in achieving your desired results. It may also be helpful to consult with a certified personal trainer or registered dietitian to tailor a plan specifically to your needs and goals.
So to lower BF% and gain muscle mass at the same time is to increase protein intake, lower calories and low carb I suppose right? While gaining higher in lbs in gym weights after I max out on my reps as I listed?
It has been said that abs are made in the kitchen not the gym.
Right but new studies show that once we get to a lower BF we can get better visible abs with gym.
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