When should I start to gain muscle mass??

Zelwa

So I've been on my weight loss journey for a while now, and I still have a bit to go, but I was wondering at what point should I stop losing fat weight and start putting on muscle weight? Is there a simple answer or do I just have to start when I feel like it's right for me? Thanks to anyone that offers advice ☺

usmcmp

You should start lifting now. If you're new to lifting you can gain a little bit of muscle as you diet, but long term the goal is to not lose more. When we diet we lose fat and lean mass. Lifting and eating adequate protein help prevent lean mass loss.

As for when to stop dieting that would depend on where you are at with body fat and weight currently as well as what your goals are.

alereck

Muscle comes with strength training and by that I don't mean 5 lb dumbbells. You need to lift weights at least three times a week and eat enough protein, recommended is 1g per body pound which is not easy to do even when you try so if it hasn't been your focus you are probably not getting enough. You also won't gain much muscle when you are cutting calories, you gain mostly when eating to gain or at least maintaining.

I used to be 170 lbs, I cut weight until I reached 128 lbs which was pretty low in body percentage so I had lost most of my body fat, I had some definition from lifting weights but not a lot of muscle. From there I started increasing calories with as much protein as possible then lifting heavy 3-5 days a week. It took about 4-5 months to reach 135 lbs with a good amount of lean muscle. They say women can usually gain 1 lb of muscle every month, but just as with losing weight you won't see a difference in a month, it takes time and consistency. But this gives you an idea when you are tracking your progress.

Good luck

Dano74

It's, like you suggested, up to you. You can begin building muscle then cut fat or cut fat and begin building muscle. Not a definitive answer but one that allows you some flexibility in what you feel would mentally be doable.

psuLemon

alereck wrote: »

Muscle comes with strength training and by that I don't mean 5 lb dumbbells. You need to lift weights at least three times a week and eat enough protein, recommended is 1g per body pound which is not easy to do even when you try so if it hasn't been your focus you are probably not getting enough. You also won't gain much muscle when you are cutting calories, you gain mostly when eating to gain or at least maintaining.

I used to be 170 lbs, I cut weight until I reached 128 lbs which was pretty low in body percentage so I had lost most of my body fat, I had some definition from lifting weights but not a lot of muscle. From there I started increasing calories with as much protein as possible then lifting heavy 3-5 days a week. It took about 4-5 months to reach 135 lbs with a good amount of lean muscle. They say women can usually gain 1 lb of muscle every month, but just as with losing weight you won't see a difference in a month, it takes time and consistency. But this gives you an idea when you are tracking your progress.

Good luck

If a person is overfat, then don't really need 1g per lb. 1g of protein per lb of lean body mass is probably more ideal. The people who need more, are those who are lean or very active. Also, a person can build muscle with no weight, as long as the program is based around progressive overload. Having said that, it would be easier to build muscle with heavier weight as it's easier to have volume increases.

OP, you definitely want to work on strength training now. As @usmcmp stated, when you lose weight, you lose more than just fat. So weight training (like one of the programs below) are a great way of maintaining or even gaining a little muscle while you are losing weight. This in turn will give your body better body composition, maintain or improve metabolism and possibly allow you to reach your ideal body quicker.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1