How to Lose Fat without losing kg And Gain Muscle ?

[Ninnoullini]

I am 63 kg right now...and i think i am very skin but i have 16.8 % fat and i want to cut maybe to 13-14% ....but i don't want to lose any more kilos and i want to gain some muscles.....I am eating healthy and i exercise a lot ....

[matman1813]

You could attempt a recomp or you could bulk then cut.

[TrippleA]

if u build muscle , bf% will decrease cause muscle need alot of calory to burn

[Learner2013]

Although recomping or gain muscles are viable options, nothing improves BF% easier and quicker than losing the fat itself. Why not lose another 2.5 kgs and go on a slow bulk afterwards? See the following options to reach 13%-14%:

Option 1: Lose 2.5 - 3 kg of fat, easiest and can be accomplished in 4-6 weeks

Option 2: Gain 2.5 - 3 kg of pure muscle, not that easy and impossible to be done sooner than above unless you are a complete newbie

Option 3: A mixture of above, nobody really knows how long it will take and it's also difficult to track accurate progress due to multiple goals

[Ninnoullini]

Although recomping or gain muscles are viable options, nothing improves BF% easier and quicker than losing the fat itself. Why not lose another 2.5 kgs and go on a slow bulk afterwards? See the following options to reach 13%-14%:

Option 1: Lose 2.5 - 3 kg of fat, easiest and can be accomplished in 4-6 weeks

Option 2: Gain 2.5 - 3 kg of pure muscle, not that easy and impossible to be done sooner than above unless you are a complete newbie

Option 3: A mixture of above, nobody really knows how long it will take and it's also difficult to track accurate progress due to multiple goals

i choose Option 1 but how i can accoplish that ?

[jessyToo]

Just calculate your calorie and macro needs and then go at a slight deficit (up to 20%). Stick with clean food choices and you're done.