How do you lose weight yet gain muscle?

JustinHiltwein

I’ve been working out for about 6 months now and can notice a huge change in my muscles. However I am having trouble losing the fat around my waste. How do you still build muscle without cutting calories to lose the fat around your waste? Ive been eating a lot healthier but can not seem to shake it. Any tips and pointers would be much appreciated. Thank you!!

RoxieDawn

Recomp.

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

MichelleSilverleaf

Kind of depends on how much you have to lose. If you're close to your goal weight you can do a recomp, but if you have a lot of weight to lose it's one or the other.

psuLemon

RoxieDawn wrote: »

Recomp.

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

And

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

Overall, you can effeciently do both outside of a recomp which is slow.

So idealy, pick a goal and aim for that. So if you want to lose fat, aim for a deficit and lift.

fb47

I prefer the bulking and cutting cycles, the progress is much faster than the recomp. Only issue with the bulking and cutting cycles is if you don't know what you're doing (example bulking too fast by eating way above your maintenance) can set you back big time.

RoxieDawn

psuLemon wrote: »

RoxieDawn wrote: »

Recomp.

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

And

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

Overall, you can efficiently do both outside of a recomp which is slow.

So ideally, pick a goal and aim for that. So if you want to lose fat, aim for a deficit and lift.

I concur. Adding in a small deficit will ideally give an edge on fat loss efforts.

OP the deficit does have to be a lot, maybe try a 200-250 cals cut.

eta: typos

Lean59man

How do you lose fat around your waist without having caloric daily intake below caloric daily burn?

You can't.

Your body is a bathtub.

The faucet is what you eat every day.

The drain is what you burn every day.

If the faucet puts in more than drains out you gain weight. If the opposite you lose weight.

sijomial

I’ve been working out for about 6 months now and can notice a huge change in my muscles.
Good. But be aware that just about any old weight lifting routine will be "effective" when you are just starting out. Now would be a good time to pick a well designed program suitable for your goals from the list posted.

However I am having trouble losing the fat around my waist.
You haven't given any information around how fat you are, if you want to lose weight, if you are actually losing or gaining weight....

How do you still build muscle without cutting calories to lose the fat around your waist?
Recomp (eating at or around maintenance while training effectively in other words). You would be adding muscle while losing fat.

Ive been eating a lot healthier but can not seem to shake it.
Well that's good for your health but eating healthy can be done while losing, maintaining or gaining weight.

Any tips and pointers would be much appreciated. Thank you!!
The more detail you give the more relevant to your situation the advice can be - otherwise it's just generic advice or guesswork.
Don't design your own program.
Be patient.

junecox2018

I found a response to this in gauge girl training on utube she explains the importance of macros and protein in retaining muscle while losing weight. I hope you check her videos out s(e is very knowledgeable.