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Basically if you create a sim with muscle tone in the middle of the muscle slider they can never drop below that, I dont believe they can ever even reach that level again. Ultimately if you want a sim to stay fit and not put on muscle jog once a day. swimming or treadmilling are ok but its easy to go overboard and become super skinny, especially because the sim may use the pool or treadmill autonomously. You should be able to eat pretty much whatever you want and not get fat if you do a morning jog or something everyday.
Avoid yoga like the plague. its seriously terrible, it will make you max muscle and minimum weight super fast so you look like a freak of nature. weights and such do not make you lose weight but you will build muscle. Rock climbing puts on a lot of muscle with some weight loss, and boxing is very minor weight loss with some muscle gain. I dont know if sports build muscle or lose weight I never tested them.
Long story short you will have to cheat, if your sim has a six pack and you dont exercise, it may take a few sims weeks to lose it, assuming your sims base muscle was set below the 50% mark, if it wasnt I dont think the game will ever let you lose it naturally, it wont be chiseled like stone but their will likely always be definition.
so eventually I just dont do workout, and the muscle mass will lower into my lowes when I make at start right?
Do you run any mods? i'm asking because if you do or are considering it MCCC could be highly useful in this particular case as it can monitor body changes on sims and adjustments can be made in a more gradual way once you set it correctly. If not? then you'll have to manage it yourself, but that's gonna be a lot of micromanagement each time you send your sim to work out or they finished on a junk food binge.
one thing pointed out already is the freak of nature sims that look absurdly out of proportion and this game doesn't account for sims having bones, especially hips. how many gigachad looking fellows have you seen out there with a massive torso chunky arms, tiny hips with massive thighs? I'd rather see an ordinary virgin looking sims than that freak of nature. xD