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  1. #1
    Registered User Rickrolld300's Avatar
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    How do I lose body fat but maintain weight?

    Hi i am a noob here.
    I'm 5'7 and I weight 130 lbs. My body fat percentage is %14.6 percent. My abs are starting to become visible but I still have that layer of fat over it which keeps my abs from becoming visible. I want to know how can I reduce my body fat to 10% but keep my weight the same at 130lbs. All I want is to reduce body fat but maitain my weight. My BMI is 20.5 I have 19lbs pounds of fat in my body.
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  2. #2
    On my way dance2trance's Avatar
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    If thats your goal, you have 2 options (in my experience)

    1. Bulk, and then cut down to your desired weight

    2. Cut, and then bulk up to your desired weight

    at 130lbs id go with option 1
    BPhysio, BBiomed Sci (Hons)

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    Need to calculate your cutting/bulking calories? Try my Daily Calorie Calculator:
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  3. #3
    Registered User aseng's Avatar
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    You could possibly change your workout regime to see if it;ll have a major impact. Look into starting strength (3x5 mwf of compound exercises).

    If that fails follow the above and bulk then cut.
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  4. #4
    Registered User hiphop101's Avatar
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    Originally Posted by Rickrolld300 View Post
    Hi i am a noob here.
    I'm 5'7 and I weight 130 lbs. My body fat percentage is %14.6 percent. My abs are starting to become visible but I still have that layer of fat over it which keeps my abs from becoming visible. I want to know how can I reduce my body fat to 10% but keep my weight the same at 130lbs. All I want is to reduce body fat but maitain my weight. My BMI is 20.5 I have 19lbs pounds of fat in my body.
    you could try keto, that will cut you down to under 10% body fat if your consistant with it
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  5. #5
    Registered User Rickrolld300's Avatar
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    I wanto to reach my goal in methods of cardio and dieting. i dont have weights at home and cant afford a gym yet. how can i reduce my bodyfat but maintain my weight the same? and what is keto?
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  6. #6
    Chicks and Camaros Nick1971's Avatar
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    IMO you should gain a little weight - at least try to make 140-145 given your age and height, and take up consistent weight training. Read the stickied threads in the Exercise and Workout Program forums.
    --- Nick ---
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  7. #7
    Registered User jso200688's Avatar
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    U should bulk up before you cut down, at that weight going down to 10% will require more weight drop and that won't look how I imagine u want to look (lean/muscular/ripped). Buy two 30lbs DB's and you can easily do home training to put on mass. That's all I used my 1st few months and I gained btw 10/15lbs.
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  8. #8
    Registered User Bonnerjs's Avatar
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    Originally Posted by Rickrolld300 View Post
    I wanto to reach my goal in methods of cardio and dieting. i dont have weights at home and cant afford a gym yet. how can i reduce my bodyfat but maintain my weight the same? and what is keto?
    you arent going to maintain or build muscle without resistance training... escpecially while trying to lose weight... if you started lifting, you would put on muscle and create a greater metabolic demand as well as fill out more creating a leaner appearance... if you are just doing cardio and dieting, you will lose fat, along with some muscle and you will not maintain your current weight.
    "If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worth while, it can be done"
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  9. #9
    Registered User Electricheadd's Avatar
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    Originally Posted by Rickrolld300 View Post
    Hi i am a noob here.
    I'm 5'7 and I weight 130 lbs. My body fat percentage is %14.6 percent. My abs are starting to become visible but I still have that layer of fat over it which keeps my abs from becoming visible. I want to know how can I reduce my body fat to 10% but keep my weight the same at 130lbs. All I want is to reduce body fat but maitain my weight. My BMI is 20.5 I have 19lbs pounds of fat in my body.
    Your 17, if you simply lift and eat well you will naturally recomp.
    My Reverse Diet Log
    http://forum.bodybuilding.com/showthread.php?t=153750981&p=1077733831#post1077733831
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  10. #10
    Alethia Kai Logos otterakl's Avatar
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    Think about what you're saying...you want to lose fat (which weighs something) but not lose any weight...

    You should cut if you feel you have too much fat. When you cut and lose fat, your weight will drop. If you are unhappy with that, then bulk and add some muscle.
    "Never argue with an idiot. They will drag you down to their level and beat you with experience."
    -Mark Twain
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  11. #11
    Registered User 4MeNFamily's Avatar
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    Originally Posted by Rickrolld300 View Post
    I wanto to reach my goal in methods of cardio and dieting. i dont have weights at home and cant afford a gym yet. how can i reduce my bodyfat but maintain my weight the same? and what is keto?
    If you are losing fat but maintaining the same weight, you have to replace that weight with muscle. You will NOT gain muscle with cardio and dieting. More likely you will lose muscle. You need to meet that objective with resistance. You can not reinvent physics and physiology. This is not my opinion...these are well established facts.
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