I am 28 year old male weight fluctuates between 62-65 kilos, I do have fat percentage of 17-18%. I want to lose body fat but gain muscle and not lose weight. I have started doing weight training 3 times a week and 2 cardio sessions. Please advice

read weight training stickies and nutrition stickies. Then post more questions if you have them.

Unless you are JUST starting to workout, its hard to do both at the same time. Try riding a bike and masturbating at the same time, neither one works out too well heh? yep...

Do a 4 month bulk cycle, and 2 months of cutting. Gain muscle first, increase metabolism, then use it to burn off the flab you had, and minor flab you gained while you bulked up.

Good Luck.

or if you bulk properly, i.e minimal fat gains, you can do a 5/1.

How tall are you?? 65kg at 18%bf sounds odd to me.

Sounds like you have made a good start. Just make sure you are eating in line with your goals and work hard. It is more than likely that you will add muscle and lose fat in these early stages so take advantage.

good luck!

Try to practise martial arts, Chinese kung fu, it can change the fat to muscle. I have been practising for 5 years, and it changes a lot on me. Here are some lion dance and dragon dance pictures, then you may understand lion dance and dragon dance, it can practise the muscle of your legs, waist and arms a lot.

He's trying to lower his bf% which is possible if you bulk but stay in only a slight surplus and make sure most weight you gain is muscle/water

I'm really not seeing where this line of reasoning is coming from... it's not *hard* to do both at the same time, it's just not the quickest method putting on muscle. The body, in response to exercise and a slight caloric deficiency, is quite capable of both building muscle and reducing adipose content.

In any event, I certainly don't recommend bulking in an individual who is already over a healthy bf%.

I've read the best way to gain muscle and lose fat at the same time is through carb cycling- i.e. having two high carb days on which you train, two moderate carb days and three low carb days (or some mix of those). Anyone have any thoughts or any experience with it?

newbies can usually do this by simply training and doing a bit of cardio. when you're untrained and overweight losing fat and gaining muscle often happen simultaneously. as you get leaner, you will have to choose one goal or the other for the most part.

I made a thread about this, it's worked for me to just eat carbs when I will use them. Breakfast, pre workout, post workout and post post workout.

So if you gain higher muscle % you have a higher metabolism???

Building muscle, burns fat.

Do circuit training and alternate between cardio and lifting weights, it will both help you build muscle and shed fat. But don't rely on the scale to tell you how you're doing, because you most likely won't see a significant fluctuation in weight, because the added muscle will pretty much cancel out the fat lost in weight.

Also, don't expect quick results. The most important thing is to stick with it, even after you've met your goals. Instead of thinking "Okay, I'm going to lose this much fat and gain this much muscle in the next 4-6 months," think "Okay, I'm going to eat healthier and exercise for the rest of my life."

The important thing is to stick with it, and not get discouraged by unreasonable goals.

Yes. Muscle tissue needs more energy (calories) than adipose tissue to sustain itself, meaning that if you have more muscle mass, your resting metabolism will increase.