almost 4 weeks in

LovesDogsAndBooks

So I've been on a calorie deficit for almost 4 weeks, had set my weight loss goal to 1 lb/week, but have lost almost double that. I know, in the beginning we lose faster and this rate won't continue, which is fine with me, I'm not in a hurry. Surprisingly, I've had few cravings and only one day so far where I overate to the maintenance calories, on most days I'm within my goal or over by 100 or 200, but I have my settings on sedentary lifestyle, and I don't log my exercises because I find it such a hassle. I exercise 5 - 6 days a week at home, when I started half treadmill, half weights (dumbbells and kettle bell), but after reading here on the forums I dropped the treadmill for now and started Jillian Michael's 30 day shred level 1 plus weight exercises.

Now my question, I think I learned here that you can't lose fat and build muscle at the same time. (I always thought building muscle helps you burn fat?) So I must have lost muscle mass since I've been on a deficit because I've lost weight? I'm not bulking or anything, but I'm getting more toned, so how does that go together with muscle loss? And does this mean that as long as I'm on a calorie deficit, all the weight I'll lose is just muscle, no fat? I've been reading a lot here, so I'm not trying to be lazy by asking here, I just don't understand this

usmcmp

You are only 4 weeks in, so you may not have lost muscle mass. People who are new to lifting or who are obese can gain muscle on a deficit, it's just not large gains. If you want to end up toned you'll want to start with a progressive resistance training program sooner rather than waiting until later. That will help preserve the muscle you have. Without the resistance training you will lose a combination of fat and muscle, but mostly fat.

LovesDogsAndBooks

Thanks for your reply! So as long as I have plenty of excess fat and do resistance weight training, I shouldn't have to worry about loss of muscle? All the stuff I've been reading here about muscle gain and fat loss being incompatible is only true once you get to a point where you have little fat left? Or for people who want to build serious muscle?

Does a progressive resistance training program necessarily involve lifting with barbells, or can that also be done with dumbbells and kettle bells? I used to go to the gym, but fell off the wagon last year. For now I'm exercising at home, but I think eventually I might head back to the gym because of the equipment.