Should i lose weight first or get muscles?
snikok
Posts: 15 Member
I'm male 211 lbs 6 ft 26 yo.
I read somewhere that it's much easier to gain muscles when you're overweight lol, not sure if that's true.
I read somewhere that it's much easier to gain muscles when you're overweight lol, not sure if that's true.
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Replies
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Get thee to the weight room! Truly.
Start now. If weight lifting is new to you, try a plan like Stronglifts 5X5. You can check it out at stronglifts.com, and download the app that keeps track of your progress. Best thing I ever did for my weight loss and overall health. And I freaking love it!0 -
Do both at the same time.5
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you never wait for weights5
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Both!1
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Check out circuit training. You can incorporate both simultaneously.0
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Muscle burns fat even when not in motion. Focus on both. I do 10min cardio to get blood pumping followed by weight training. Then i finish off with 30 min. I also alternate with HIIT (kickboxing). This got me 50lbs lighter.0
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lopesmartinez wrote: »Muscle burns fat even when not in motion....
Muscle DOES NOT burn fat. More muscle requires more calories to maintain that muscle. Therefore the more muscular you are the higher your daily caloric needs. If you are in a caloric deficit your body will metabolise your fat stores to provide the energy that muscle requires but muscle does not directly burn fat!
OP - What is your current BF%? Start lifting weights sooner rather than later but understand that building muscle requires you to be in a caloric surplus. Being in a caloric surplus means that you will not lose weight. In fact your BF% will increase. This is OK!! Building muscle inevitably leads to this. You just strip this fat off when you "cut".
It is recommended that you lower your BF% to between 10-12% to allow you to optimise your muscle growth. I.E this will allow you to "bulk" for longer periods because you are starting from a position of being lean. Bulk to around 17-19% BF then "cut" back to 10-12%. Rinse & repeat.2 -
Out of interest, if you do weight training whilst in a deficit, do you gain strength or tone? I'd have thought that you would, even if it's not a question of increasing muscle mass.1
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do both
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jtcedinburgh wrote: »Out of interest, if you do weight training whilst in a deficit, do you gain strength or tone? I'd have thought that you would, even if it's not a question of increasing muscle mass.
If you are new to weight training it is very possible to gain strength whilst in a deficit. Not so much if you are not new to lifting. And its not possible to tone a muscle. Muscles look more "toned" with lower body fat. So you tone by cutting body fat. You can only grow muscle in a calorie surplus (unless you are in your first 6 months of lifting and then its possible to grow muscle and lose fat through recomposition). Hope this helps.4 -
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You've already got muscles under the fat--you want to save them. Lift.1
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another vote for both here.0
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joncooper1980 wrote: »jtcedinburgh wrote: »Out of interest, if you do weight training whilst in a deficit, do you gain strength or tone? I'd have thought that you would, even if it's not a question of increasing muscle mass.
If you are new to weight training it is very possible to gain strength whilst in a deficit. Not so much if you are not new to lifting. And its not possible to tone a muscle. Muscles look more "toned" with lower body fat. So you tone by cutting body fat. You can only grow muscle in a calorie surplus (unless you are in your first 6 months of lifting and then its possible to grow muscle and lose fat through recomposition). Hope this helps.
I generally agree with whats been posted so far except for this part. I ate at a modest deficit for nearly 2 years and gained strength (increased lift numbers) the entire time so I wasn't new to lifting especially by the end of my deficit. OP while it's surely more difficult to gain strength while in a deficit, it can most definitely be done even if you're not new to lifting. My vote definitely goes for both losing weight and lifting to retain as much muscle mass as possible while you lose.0 -
Keladelphia wrote: »joncooper1980 wrote: »jtcedinburgh wrote: »Out of interest, if you do weight training whilst in a deficit, do you gain strength or tone? I'd have thought that you would, even if it's not a question of increasing muscle mass.
If you are new to weight training it is very possible to gain strength whilst in a deficit. Not so much if you are not new to lifting. And its not possible to tone a muscle. Muscles look more "toned" with lower body fat. So you tone by cutting body fat. You can only grow muscle in a calorie surplus (unless you are in your first 6 months of lifting and then its possible to grow muscle and lose fat through recomposition). Hope this helps.
I generally agree with whats been posted so far except for this part. I ate at a modest deficit for nearly 2 years and gained strength (increased lift numbers) the entire time so I wasn't new to lifting especially by the end of my deficit. OP while it's surely more difficult to gain strength while in a deficit, it can most definitely be done even if you're not new to lifting. My vote definitely goes for both losing weight and lifting to retain as much muscle mass as possible while you lose.
There are always going to be personal experiences that differ from the norm, however the general consensus is that beyond beginner's gains, to truly build a decent amount of muscle, you have to be in caloric surplus. Everybody and every body are different.
As for OP, get a good lifting program that you like (I started with SL 5x5) and eat at a moderate deficit. Continue this until your lifting continues to stall or you start feeling constantly fatigued and then start eating a little bit more. Hopefully you will check in periodically with the scale but body fat % is the real indicator if this type of diet/exercise is working for you and adjust accordingly.
Just my 2c.0 -
joncooper1980 wrote: »jtcedinburgh wrote: »Out of interest, if you do weight training whilst in a deficit, do you gain strength or tone? I'd have thought that you would, even if it's not a question of increasing muscle mass.
If you are new to weight training it is very possible to gain strength whilst in a deficit. Not so much if you are not new to lifting. And its not possible to tone a muscle. Muscles look more "toned" with lower body fat. So you tone by cutting body fat. You can only grow muscle in a calorie surplus (unless you are in your first 6 months of lifting and then its possible to grow muscle and lose fat through recomposition). Hope this helps.
you can always gain strength because strength is a skill. You will not build muscle while on a cut after the newbie stage and unless you are obese. I've almost tripled my lifts in 2 years while cutting the whole time.0 -
SecretWeaponKevin wrote: »Keladelphia wrote: »joncooper1980 wrote: »jtcedinburgh wrote: »Out of interest, if you do weight training whilst in a deficit, do you gain strength or tone? I'd have thought that you would, even if it's not a question of increasing muscle mass.
If you are new to weight training it is very possible to gain strength whilst in a deficit. Not so much if you are not new to lifting. And its not possible to tone a muscle. Muscles look more "toned" with lower body fat. So you tone by cutting body fat. You can only grow muscle in a calorie surplus (unless you are in your first 6 months of lifting and then its possible to grow muscle and lose fat through recomposition). Hope this helps.
I generally agree with whats been posted so far except for this part. I ate at a modest deficit for nearly 2 years and gained strength (increased lift numbers) the entire time so I wasn't new to lifting especially by the end of my deficit. OP while it's surely more difficult to gain strength while in a deficit, it can most definitely be done even if you're not new to lifting. My vote definitely goes for both losing weight and lifting to retain as much muscle mass as possible while you lose.
There are always going to be personal experiences that differ from the norm, however the general consensus is that beyond beginner's gains, to truly build a decent amount of muscle, you have to be in caloric surplus. Everybody and every body are different.
As for OP, get a good lifting program that you like (I started with SL 5x5) and eat at a moderate deficit. Continue this until your lifting continues to stall or you start feeling constantly fatigued and then start eating a little bit more. Hopefully you will check in periodically with the scale but body fat % is the real indicator if this type of diet/exercise is working for you and adjust accordingly.
Just my 2c.
I agree with you. To build a decent amount of muscle you need to be in a surplus beyond newbie gains, however I didn't say build muscle, I said gain strength...two different things0 -
Keladelphia wrote: »joncooper1980 wrote: »jtcedinburgh wrote: »Out of interest, if you do weight training whilst in a deficit, do you gain strength or tone? I'd have thought that you would, even if it's not a question of increasing muscle mass.
If you are new to weight training it is very possible to gain strength whilst in a deficit. Not so much if you are not new to lifting. And its not possible to tone a muscle. Muscles look more "toned" with lower body fat. So you tone by cutting body fat. You can only grow muscle in a calorie surplus (unless you are in your first 6 months of lifting and then its possible to grow muscle and lose fat through recomposition). Hope this helps.
I generally agree with whats been posted so far except for this part. I ate at a modest deficit for nearly 2 years and gained strength (increased lift numbers) the entire time so I wasn't new to lifting especially by the end of my deficit. OP while it's surely more difficult to gain strength while in a deficit, it can most definitely be done even if you're not new to lifting. My vote definitely goes for both losing weight and lifting to retain as much muscle mass as possible while you lose.
Agreed...people tend to confuse building muscle with building stength.
I went from a 90lb DL to a 225lb DL in 2 years...that's an increase in strength....
I may have built small amounts of muscle while eating at maintenance and lifting but never bothered to check.
OP to be frank...you are not that overweight...but I do suggest lifting if you want to lose weight...the aim is to lose fat and maintain as much muscle as possible.0 -
Maybe I view this all wrong, but I just don't get the point of weight training if you're eating at a deficit. Sure, telling the body those muscles are important. I do some planks, squats, and throw a dumbell around a little to make everything burn a bit, but it seems pointless to spend time on it if there will be no muscle growth.
But this is uneducated me, for me I don't see much point in it when I have 100lbs of fat to drop before I will even see a hint of a muscle.0 -
Keladelphia wrote: »joncooper1980 wrote: »jtcedinburgh wrote: »Out of interest, if you do weight training whilst in a deficit, do you gain strength or tone? I'd have thought that you would, even if it's not a question of increasing muscle mass.
If you are new to weight training it is very possible to gain strength whilst in a deficit. Not so much if you are not new to lifting. And its not possible to tone a muscle. Muscles look more "toned" with lower body fat. So you tone by cutting body fat. You can only grow muscle in a calorie surplus (unless you are in your first 6 months of lifting and then its possible to grow muscle and lose fat through recomposition). Hope this helps.
I generally agree with whats been posted so far except for this part. I ate at a modest deficit for nearly 2 years and gained strength (increased lift numbers) the entire time so I wasn't new to lifting especially by the end of my deficit. OP while it's surely more difficult to gain strength while in a deficit, it can most definitely be done even if you're not new to lifting. My vote definitely goes for both losing weight and lifting to retain as much muscle mass as possible while you lose.
Agreed...people tend to confuse building muscle with building stength.
I went from a 90lb DL to a 225lb DL in 2 years...that's an increase in strength....
I may have built small amounts of muscle while eating at maintenance and lifting but never bothered to check.
OP to be frank...you are not that overweight...but I do suggest lifting if you want to lose weight...the aim is to lose fat and maintain as much muscle as possible.
Exactly my point. Hell of an increased DL @SezxyStef! I went from being a weight of 200 pounds and able to snatch 45 pounds to a weight of 135 pounds and able to snatch 140 pounds while eating at a deficit. Strength and physical muscle size are not that strongly correlated.0 -
Maybe I view this all wrong, but I just don't get the point of weight training if you're eating at a deficit. Sure, telling the body those muscles are important. I do some planks, squats, and throw a dumbell around a little to make everything burn a bit, but it seems pointless to spend time on it if there will be no muscle growth.
But this is uneducated me, for me I don't see much point in it when I have 100lbs of fat to drop before I will even see a hint of a muscle.
The point is to retain muscle instead of losing it along with the fat.
It is easier to retain muscle than to rebuild what has been lost.
As for you at this point it would be possible for you to build some muscle due to being new to lifting and having 100lbs to lose.0 -
Maybe I view this all wrong, but I just don't get the point of weight training if you're eating at a deficit. Sure, telling the body those muscles are important. I do some planks, squats, and throw a dumbell around a little to make everything burn a bit, but it seems pointless to spend time on it if there will be no muscle growth.
But this is uneducated me, for me I don't see much point in it when I have 100lbs of fat to drop before I will even see a hint of a muscle.
The point is to retain muscle instead of losing it along with the fat.
It is easier to retain muscle than to rebuild what has been lost.
As for you at this point it would be possible for you to build some muscle due to being new to lifting and having 100lbs to lose.
All of this but even aesthetics aside, lifting weights and becoming stronger makes everything in life easier from taking out the trash and carrying in groceries to making other forms of exercise like cardio easier. To me strength to do things in everyday life is the best part of lifting.
E.T.A @brb_2013 I lost a significant amount of weight twice in my life (over 70 pounds). The first time I didn't lift at all and this time I lifted throughout my entire weight loss. Both times I ended up weighing 135#. I wish I had pictures of me at 135 without lifting and now having had lifted. I looked at least 25 pounds heavier then than I do now sitting at the exact same weight.2 -
You are still in your prime muscle building years. Don't waste them. LIFT!1
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Maybe I view this all wrong, but I just don't get the point of weight training if you're eating at a deficit. Sure, telling the body those muscles are important. I do some planks, squats, and throw a dumbell around a little to make everything burn a bit, but it seems pointless to spend time on it if there will be no muscle growth.
But this is uneducated me, for me I don't see much point in it when I have 100lbs of fat to drop before I will even see a hint of a muscle.
The point is to retain muscle instead of losing it along with the fat.
It is easier to retain muscle than to rebuild what has been lost.
As for you at this point it would be possible for you to build some muscle due to being new to lifting and having 100lbs to lose.
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Keladelphia wrote: »All of this but even aesthetics aside, lifting weights and becoming stronger makes everything in life easier from taking out the trash and carrying in groceries to making other forms of exercise like cardio easier.
Indeed. Everything in life is better when you fit...0 -
Keladelphia wrote: »Maybe I view this all wrong, but I just don't get the point of weight training if you're eating at a deficit. Sure, telling the body those muscles are important. I do some planks, squats, and throw a dumbell around a little to make everything burn a bit, but it seems pointless to spend time on it if there will be no muscle growth.
But this is uneducated me, for me I don't see much point in it when I have 100lbs of fat to drop before I will even see a hint of a muscle.
The point is to retain muscle instead of losing it along with the fat.
It is easier to retain muscle than to rebuild what has been lost.
As for you at this point it would be possible for you to build some muscle due to being new to lifting and having 100lbs to lose.
All of this but even aesthetics aside, lifting weights and becoming stronger makes everything in life easier from taking out the trash and carrying in groceries to making other forms of exercise like cardio easier. To me strength to do things in everyday life is the best part of lifting.
E.T.A @brb_2013 I lost a significant amount of weight twice in my life (over 70 pounds). The first time I didn't lift at all and this time I lifted throughout my entire weight loss. Both times I ended up weighing 135#. I wish I had pictures of me at 135 without lifting and now having had lifted. I looked at least 25 pounds heavier then than I do now sitting at the exact same weight.
This might work
And I agree just carrying groceries into the house is easier...I find it funny when the clerk says "I hope this isn't too heavy..."0
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