Is it true....
NerdyNix
Posts: 111 Member
that building muscle whilst losing weight will help to prevent saggy skin?
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Well, you can't build muscle and lose weight at the same time. What you can do is preserve your muscle by lifting, which will help focus the weight loss on fat, and it won't have people looking "skinny fat" when they reach their goal weight and have no definition.0
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You won't be able to build muscle while losing fat.
But you can retain more muscle by strength training and eating enough protein. And you can also try to keep a moderate deficit, which gives the skin time to adapt.0 -
With the exception of newbie gains, you won't be building muscle in a deficit. Lift to maintain muscle mass and get stronger.0
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You cannot build muscle in a caloric deficit.
You lose weight in a caloric deficit.
You gain muscle in a caloric surplus.
To prevent saggy skin, losing weight too fast (say if your TDEE is higher then you should eat at -500 calories per day instead of jumping to 1500 calories for example) will cause the weight to drop, and the skin won't catch up with it.
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I've noticed my biceps getting firmer though, or is that gaining muscle mass rather than actually building muscle?0
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For future reference, MFP does provide an edit option.
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Ha ha noted!
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Okay there are a few times you can gain muscle while losing fat.
Noob gains if you are new to lifting, but they are scarce.
Gains if you are obese and start lifting
Recomp, eating at maintenance gaining muscle at a slow pace and losing fat but weight may stay the same.
That is with consistent weight lifting, getting in enough protein etc.
Your best bet is to lift weights or do some sort of resistance training, get in enough protein and eat at a deficit to lose fat and maintain as much muscle as you can.0 -
Okay there are a few times you can gain muscle while losing fat.
Yes.
I'm dropping a lot of weight ... and yet the muscle tone in my legs from all the hill climbing (cycling hilly routes) is really developing nicely. I have gone from 'sausage legs' back pretty close to the muscular cycling legs I had about a decade ago.
If I am not both gaining muscle while losing weight ... what am I doing?
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Okay there are a few times you can gain muscle while losing fat.
Yes.
I'm dropping a lot of weight ... and yet the muscle tone in my legs from all the hill climbing (cycling hilly routes) is really developing nicely. I have gone from 'sausage legs' back pretty close to the muscular cycling legs I had about a decade ago.
If I am not both gaining muscle while losing weight ... what am I doing?
Losing fat0 -
livingleanlivingclean wrote: »Okay there are a few times you can gain muscle while losing fat.
Yes.
I'm dropping a lot of weight ... and yet the muscle tone in my legs from all the hill climbing (cycling hilly routes) is really developing nicely. I have gone from 'sausage legs' back pretty close to the muscular cycling legs I had about a decade ago.
If I am not both gaining muscle while losing weight ... what am I doing?
Losing fat
And increasing muscle.
But note that I'm not saying that I am replacing fat with muscle. They are two different things.
As I'm losing weight, I am exercising more and taking on more challenging climbing routes. The one last weekend was one I wouldn't have even considered 4 months ago.
Also, I have been measuring the girth of my thighs from the beginning, and despite the fact that I've dropped 14 kg, they have only dropped 1 cm. So it's not like I'm shedding a thick layer of fat to reveal muscle underneath. I haven't been shedding much off my thighs at all.
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To everyone saying you can't build muscle and lose weight at the same time. Is this piece incorrect then?
http://blog.myfitnesspal.com/the-basics-of-body-recomposition-how-to-lose-fat-gain-muscle-at-the-same-time/0 -
To the people who say you can't build muscle and lose weight at the same time - that's news to me - got any links that explain that?0
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Sagging skin is avoided by SLOW weight loss and adequate external and internal hydration. Also: Genetics and age.
So, be young and lucky, and in the meantime, don't crash diet and drink tons of water and moisturize.0 -
kshama2001 wrote: »To the people who say you can't build muscle and lose weight at the same time - that's news to me - got any links that explain that?
http://www.aworkoutroutine.com/how-to-build-muscle-and-lose-fat/
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kshama2001 wrote: »To the people who say you can't build muscle and lose weight at the same time - that's news to me - got any links that explain that?
http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html/0 -
Chrysalid2014 wrote: »To everyone saying you can't build muscle and lose weight at the same time. Is this piece incorrect then?
http://blog.myfitnesspal.com/the-basics-of-body-recomposition-how-to-lose-fat-gain-muscle-at-the-same-time/
LOL, did you actually read the article? If you did, you clearly didn't understand it.0 -
HeySwoleSister wrote: »Sagging skin is avoided by SLOW weight loss
I think that myth got started because it can take a couple years for skin to snap back.. so loose skin is more noticeable during that period with fast weight loss. But the end result after 2 years is the same either way (assuming you do strength training to minimize muscle loss). Since skin elasticity declines with age, lose the weight relatively quickly.
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There are exceptions to the rule but in general most people do not lose fat and gain muscle at the same time
- be a noob or a teenage boy or some kind of outlier
But you should still be resistance training progressively whilst losing weight to optimise your retention of LBM
There's never a reason not to lift heavy things
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Nony_Mouse wrote: »Chrysalid2014 wrote: »To everyone saying you can't build muscle and lose weight at the same time. Is this piece incorrect then?
http://blog.myfitnesspal.com/the-basics-of-body-recomposition-how-to-lose-fat-gain-muscle-at-the-same-time/
LOL, did you actually read the article? If you did, you clearly didn't understand it.
Yep, what's not to understand? But as I guess you didn't here's a summary for you:
1. Figure out your maintenance caloric intake.
2. Do intense weight training 3 x per week. Eat at 15% above your maintenance by adding extra carbs on those days.
3. The other 5 days, eat at 10% below maintenance.
Hey presto!0 -
arditarose wrote: »kshama2001 wrote: »To the people who say you can't build muscle and lose weight at the same time - that's news to me - got any links that explain that?
http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html/
Thanks, but that article is actually explaining something different – that is, why you can't literally turn fat into muscle pound for pound. It does however go on to say that the way to gain muscle while losing fat is calorie cycling (i.e. the method described in the article I already linked) and recommends a book that explains it in more detail.
http://www.bodyrecomposition.com/ultimate-diet-20/0 -
Chrysalid2014 wrote: »Nony_Mouse wrote: »Chrysalid2014 wrote: »To everyone saying you can't build muscle and lose weight at the same time. Is this piece incorrect then?
http://blog.myfitnesspal.com/the-basics-of-body-recomposition-how-to-lose-fat-gain-muscle-at-the-same-time/
LOL, did you actually read the article? If you did, you clearly didn't understand it.
Yep, what's not to understand? But as I guess you didn't here's a summary for you:
1. Figure out your maintenance caloric intake.
2. Do intense weight training 3 x per week. Eat at 15% above your maintenance by adding extra carbs on those days.
3. The other 5 days, eat at 10% below maintenance.
Hey presto!
Recomp is about gaining muscle and losing fat (not weight) whilst essentially eating at maintenance. Other than in a few exceptions (see Rabbit's post), you won't gain muscle whilst losing weight and eating at a deficit.
Also, since when do weeks have 8 days in them?0 -
Nony_Mouse wrote: »Chrysalid2014 wrote: »Nony_Mouse wrote: »Chrysalid2014 wrote: »To everyone saying you can't build muscle and lose weight at the same time. Is this piece incorrect then?
http://blog.myfitnesspal.com/the-basics-of-body-recomposition-how-to-lose-fat-gain-muscle-at-the-same-time/
LOL, did you actually read the article? If you did, you clearly didn't understand it.
Yep, what's not to understand? But as I guess you didn't here's a summary for you:
1. Figure out your maintenance caloric intake.
2. Do intense weight training 3 x per week. Eat at 15% above your maintenance by adding extra carbs on those days.
3. The other 5 days, eat at 10% below maintenance.
Hey presto!
Recomp is about gaining muscle and losing fat (not weight) whilst essentially eating at maintenance. Other than in a few exceptions (see Rabbit's post), you won't gain muscle whilst losing weight and eating at a deficit.
Also, since when do weeks have 8 days in them?
lighten up:
https://www.youtube.com/watch?v=VadngOGKlP0
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Nony_Mouse wrote: »
Recomp is about gaining muscle and losing fat (not weight) whilst essentially eating at maintenance. Other than in a few exceptions (see Rabbit's post), you won't gain muscle whilst losing weight and eating at a deficit.
Also, since when do weeks have 8 days in them?
Ah, I see: so you're saying losing fat whilst gaining muscle is possible, but the person won't actually be dropping scale pounds at the same time.
Apart from the exceptions Rabbit noted.
Thanks for the clarification.
(Only in Beatles songs.)0 -
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Chrysalid2014 wrote: »Nony_Mouse wrote: »
Recomp is about gaining muscle and losing fat (not weight) whilst essentially eating at maintenance. Other than in a few exceptions (see Rabbit's post), you won't gain muscle whilst losing weight and eating at a deficit.
Also, since when do weeks have 8 days in them?
Ah, I see: so you're saying losing fat whilst gaining muscle is possible, but the person won't actually be dropping scale pounds at the same time.
Apart from the exceptions Rabbit noted.
Thanks for the clarification.
(Only in Beatles songs.)
I think possible under certain circumstances (that's my understanding from the second link). Painfully, painfully slow (as in, you're better off doing bulk/cut cycles). I'm a little shaky in this area beyond 'you can't build muscle eating at a deficit', but trying to up skill since I plan to build muscle once I'm at goal and want to know the best way to go about it (read: can I do this without going anywhere near a gym??).0
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