I am trying to lose my last 8% body fat before hitting the fitness category (20%). I am a 5’ 7" female with 28% body fat currently. Looking for advice on best way to lose fat with weight lifting and diet (keto, IF, EF, etc.).
I typically worked out in the evenings. Did 20 minutes of lifting, alternating upper and lower body, followed by 20 minutes in the dry sauna. I would then go home and sleep, and not eating anything til breakfast the next morning. This worked for me until I hit a plateau.
I recently switched up my routine. I workout in the morning, fasted. My usual weight lifting and sauna routine, but also add 30 minutes of cardio. Then have breakfast, followed by lunch mid afternoon, and dinner in the evening. All keto meals.
Before going keto, I use to have to do 1.5 hrs of cardio (on top of weight lifting) plus stay under 1000 calories to drop weight/fat. My body puts on muscle easily, but will not lose fat easily. With keto, life has been easier. However, I just can’t seem to get past this plateau and am looking for advice (based on science) on how to optimize my routine for fat lose.
I recently, stopped eating dinner and just have chicken broth with some seaweed. I am thinking of doing a 24 hour fast once a week. For some reason prolonged fasting longer than 24 hours has caused me to gain weight (I am talking body fat, not water weight). I am also tempted to increase my cardio back to 1hr or longer if that is what it takes to get fat loss. However, I prefer lifting over cardio.
Is there an optimal weight lifting / diet routine for fat loss?..(i.e. best time to work out - morning / evening; fasted before working out or after; does cardio speed up fat loss; do you have to restrict calorie consumption if trying to burn the last few percent of body fat, etc)