Is there any other way to lower bf other than gym and calisthenics as exercising

[RushInCrush]

2-3 years ago I started going to calisthenics on and off for abt 1-2 years and 1 month of gym in the middle, but I wasn't really seeing much progress on my physic (I was 179cm, 80kg high bf) and eating whatever my mom made me. Recently I've went to do pull ups once and yesterday did some sit ups and push ups, as well as neck curls and chin tucks since valentines

Now I am thinking on going for walks to do some cardio, but don't know if that will lower my bf. I am currently 67kg (i weighted myself right after waking up) since I don't train anymore+dont have classes in the morning anymore so now right after I wake I eat lunch then dinner, I am prob the same bf as before. I would only have time in the morning since I have classes in the afternoon+next year I would have to intern in the morning then have classes in the afternoon so no time for exercising and those things. Tbh my laziness is kinda pushing me back

 

[NordicLeonhard]

eat less food? retard?

 

[RushInCrush]

eat less food? retard?

Wouldnt that only lose weight and not bf if im not training

 

[chiggaLTN]

Wouldnt that only lose weight and not bf if im not training

u would lose both muscle and bf but js eat some protein and u should be good. ofc its impossible to retain all muscle without any source of muscle stimulus but loss should be negligible. js keep deficit moderate.

walk on the side if u wanna lose bf faster. prob like 8-10k a day should be gud

again can't guarantee no muscle loss but loss should be negligible.

 

[greycel manlet]

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2-3 years ago I started going to calisthenics on and off for abt 1-2 years and 1 month of gym in the middle, but I wasn't really seeing much progress on my physic (I was 179cm, 80kg high bf) and eating whatever my mom made me. Recently I've went to do pull ups once and yesterday did some sit ups and push ups, as well as neck curls and chin tucks since valentines

Now I am thinking on going for walks to do some cardio, but don't know if that will lower my bf. I am currently 67kg (i weighted myself right after waking up) since I don't train anymore+dont have classes in the morning anymore so now right after I wake I eat lunch then dinner, I am prob the same bf as before. I would only have time in the morning since I have classes in the afternoon+next year I would have to intern in the morning then have classes in the afternoon so no time for exercising and those things. Tbh my laziness is kinda pushing me back

deficit and zone 2 activities if you have a smart health monitor

 

[NordicLeonhard]

Wouldnt that only lose weight and not bf if im not training

No it wouldnt. As long as you get adequate protein intake and do resistance training enough times in a week you wont lose muscle and considering you are new to training you will even build muscle.

You have to sacrifice one thing to optimize the other tho, So if you cut your calories by only like 300 calories you will still be able to build alot of muscle but fatloss will be slower (You can counteract this with taking more steps or doing other low zone cardio that wont make you hungrier tho.) If you cut alot of calories you wont build that much muscle but you will lose a great amount of fat.

To make sure that you are not losing muscle when you cut you have to lower fat and carb intake to reduce calories and NOT protein. Getting 30-50g of fat is more important then getting 130g of carbs (Same calorie equivalent) So if you want to lose alot of fat carbs is what you should bring down, This will worsen your workout tho.