Gaining muscle while losing fat..?

nycolemullins3

I was once told that you cannot eat at a calorie deficit and gain muscle...so how do people lose weight while gaining muscle?? Just kind of confused!

GetSoda

In a nutshell: They don't. It only looks like they do.

I said it before, and I'll say it now:
Think of muscles like islands, and fat like water.
As the water recedes, the islands appear larger.


If you're still curious and want more in-depth information...

Then, read this:
http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

kdiamond

Agreed with GetSoda (love the avi too!) - you aren't gaining muscle and losing weight at the same time. When people want to gain muscle, they eat over maintenance, gain weight, and lift heavy. They are not losing weight.

You might be able to expose some muscles that were hidden under fat before, but you won't gain any bigger/new muscles.

born2drum

If it looks like you're gaining muscle, then you're losing fat. Unless, you're an entirely new person to working out, then you may gain some noob muscle. But for most of us, we're simply seeing the muscle that was once covered by fat :glasses:

tigersword

People don't lose fat and gain muscle at the same time. They cycle back and forth. That's what people mean when they talk about "cutting" and "bulking."

action_figure

I have read some stuff that it is actually possible to gain muscle while losing fat for a very, very small minority of people. People who are either a: complete n00bs to lifting or b: were formerly muscular and stopped training and are regaining muscle, AND also are very obese. Those people are in a metabolically "sweet spot" for a short period of time where their fat stores provide the extra energy IF they are training correctly, using progressive overload, and are eating enough protein and nutrient dense foods. However, it only lasts a short amount of time and then they return to "mere mortal" status.

General course where I gleaned the info: http://www.aworkoutroutine.com/the-ultimate-weight-training-workout-routine/

Specifically addressing this issue: http://www.aworkoutroutine.com/how-to-build-muscle-and-lose-fat/

55in13

If it looks like you're gaining muscle, then you're losing fat. Unless, you're an entirely new person to working out, then you may gain some noob muscle. But for most of us, we're simply seeing the muscle that was once covered by fat :glasses:

I see this a lot (the bit about the newb gains) and I think it is true. But there is something important to consider - for many of us, those "newb gains" are really all we are shooting for.

phjorg1

Pretty much has been covered. If you're really new, really fat or formerly trained, you have a grace window where it can be possible for you to do both at the same time. this will eventually plateau and then you're in the same spot as everyone else. either gaining both, or losing both.

saeede83

so if we don't gain muscle on the deficit, why do people keep saying start strength as soon as possible to help weightloss? If I won't add muscle while losing fat, what's the point of training with weights?

GetSoda

so if we don't gain muscle on the deficit, why do people keep saying start strength as soon as possible to help weightloss? If I won't add muscle while losing fat, what's the point of training with weights?

because you can still get stronger from neuromuscular adaptation.. bone density, joint health.... all kinds of health benefits.

ttknowles01

In a nutshell: They don't. It only looks like they do.

I said it before, and I'll say it now:
Think of muscles like islands, and fat like water.
As the water recedes, the islands appear larger.


If you're still curious and want more in-depth information...

Then, read this:
http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

Love this explanation!!!

rassha01

so if we don't gain muscle on the deficit, why do people keep saying start strength as soon as possible to help weightloss? If I won't add muscle while losing fat, what's the point of training with weights?

To retain the lean mass that you already have. If you are not proactive your body will be indiscriminate about where it takes the weight from, adding in strength training utilizes the muscles you have and tells the body "hey we need these, better hold on to them"

FrnkLft

The Ultimate Cutting Diet – Devised By Pro Natural Bodybuilder Layne Norton

He has a PhD as well. Great resource... now, this article is for bodybuilders who compete, but it covers a lot and could help you understand.

http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

firstsip

so if we don't gain muscle on the deficit, why do people keep saying start strength as soon as possible to help weightloss? If I won't add muscle while losing fat, what's the point of training with weights?

Even though you won't be gaining muscle, doing heavy lifting (like Starting Strength, NROLFW, or StrongLifts) maintains what muscle, or lean body mass (LBM) you do have. Eating at a deficit often leads to losing both muscle and fat--with strength training as part of a deficit, you're less likely to lose LBM (or as much as you would have with just diet/diet+cardio alone). Not to mention just overall benefits of lifting: hormone balance, strengthening of joints/bone density, longer caloric burn.

nycolemullins3

So the idea is to weight train with a calorie deficit and then once all the unwanted fat is lost, eat for maintance to build muscle?

bulletbutter

so if we don't gain muscle on the deficit, why do people keep saying start strength as soon as possible to help weightloss? If I won't add muscle while losing fat, what's the point of training with weights?

IMO, that is said because muscle burns calories and basically puts it on autopilot. Someone with more muscle mass burns more calories on a daily basis (not including what you burn when working out). That's why strength training is so popular compared to strictly cardio workouts. The benefits of strength training have 2 added bonus's. The first, being that you can eat more and you don't always feel hungry if your counting calories. Secondly, like I stated earlier, having more muscle boosts your metabolism and you burn more calories doing day to day activities.

When you do any sort of exercise, your body doesn't know the difference between burning fat and burning muscle. If you do a calorie deficit and workout, you WILL loose strength. But, you will also tone and shape your body, making what little muscle you do have, pop out, thus making you look stronger.

Your body NEEDS a calorie surplus to build muscle. While it may be technically possible to burn and build muscle at the same time, it is very inefficient to do so. You get much better results workout out with a surplus. Same goes for burning fat, stick with a deficit and workout for best results. You either bulk up with a surplus or slim down with a deficit. Take your pick and/or only do one or the other at a time....just my .02.

saeede83

I see. thanks all for clarifying this. I have another question. Does weight lifting with high body fat interfere with weight loss? Since I started weight lifting I haven't lost much weight but lost inches. how do you explain that? I'm just curious about whats happening.

exWHYzee1337

its not really gaining muscle parse... It is turning fat into muscle and losing fat in the process. I ate at a deficit and lost 50 lbs while sustaining muscle mass. With that said, If I compare myself now to then, I was a lot smaller then. Even though I thought I looked "big or ripped" I just had/toned muscles, because the fat was gone. now that I eat closer to maintenance or above I can gain muscle.

You can do both at the same time. at that point is when the macronutrients are important. Retaining and gaining muscle (eating enough protein) while losing fat (keeping fat intake low etc)

this is my own beliefs based on what I personally did. but I don't think im far off..

exWHYzee1337

I see. thanks all for clarifying this. I have another question. Does weight lifting with high body fat interfere with weight loss? Since I started weight lifting I haven't lost much weight but lost inches. how do you explain that? I'm just curious about whats happening.

muscle weighs more then fat as it is more dense. Therefor it is possible to lose fat, gain muscle, lose inches, all while remaining near the same weight. (that's why you can lose inches)

FrnkLft

You're heading down a rabbit hole trying to figure something like this out on a forum. It's too involved to discuss such a broad question here, I think you'll just get confused. Not that it's particularly complicated, actually, but yeah...

It's great that you're asking though, and there are some very good books out there which can explain these things to you in a coherent way. I've heard nothing but good things about New Rules of Lifting for Women.

I browsed it briefly the other day to see what it was about, and it seemed pretty good. The exercise routine seemed a bit convoluted (to me, doesn't mean it is, and I just skimmed it anyway), but it's got plenty of good information to bring you up to speed on these things.

Learning about this stuff will keep you from wasting your time in the gym, and the more you know the less anxious you'll be in the gym and while loosing weight.

Also, about "why lift weight?". Do it because it will make you stronger, and it will give you a goal in the gym besides just checking yourself in the mirror and reading the scale. I guarentee you if you learn about weight loss & muscle gain, and stick to a routine with measurable progress that extends beyond the scale, you'll be in good shape in no time and actually enjoy it.

Every girl that I've introduced to weight lifting has come to love it, and they all still have puny lady arms jk (aka: not bulky man arms).

rainbowbow

:laugh:

As stated above, it doesn't work like that.

55in13

your body doesn't know the difference between burning fat and burning muscle. If you do a calorie deficit and workout, you WILL loose strength.

A pound of fat supplies your body with 3500 calories while a pound of muscle supplies only 600. Your body knows the difference. I got stronger while working out on a diet. I didn't add much, if any, muscle but I was able to increase how much I could lift.

rainbowbow

your body doesn't know the difference between burning fat and burning muscle. If you do a calorie deficit and workout, you WILL loose strength.

A pound of fat supplies your body with 3500 calories while a pound of muscle supplies only 600. Your body knows the difference. I got stronger while working out on a diet. I didn't add much, if any, muscle but I was able to increase how much I could lift.

i know this is a late response, but adding strength does not equal adding muscle. You can absolutely become stronger (aka use your atrophied muscles) adding glycogen and the muscle mass you have will have more of a pump to it.

however you cannot GAIN NEW MUSCLE without eating in a caloric surplus.