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Fat vs. Muscle

hush7hush
hush7hush Posts: 2,273 Member
edited September 2024 in Fitness and Exercise
What happens faster:
Burning fat, or building muscle?
Just out of curiousity.
I do 60 minutes of cardio at the gym, and 20-30 minutes of circuit training.
I'm wondering if I should expect to see fat go faster, or muscle build faster.
I haven't been taking measurements, I plan to start.
But I do live by the scale (bad, I know).


Thanks for your feedback! <3
«1

Replies

  • Naomi91
    Naomi91 Posts: 892 Member
    Its very difficult to actually gain muscle with a calorie deficit, so you can expect to lose fat and muscle faster than you will gain it.
  • angisnee
    angisnee Posts: 236 Member
    I'm not an expert, but I've seen many people on MFP say that building muscle on a caloric deficit is very difficult. So burning fat would happen faster on a caloric deficit. But, whenever you start a new exercise program, your worked-out muscles will be sore and retain water as they repair themselves, so you can actually gain a few pounds (water weight) at first before you start losing.

    Hope that helps at least a little! I'm sure others will chime in and give some better advice. :)
  • Elzecat
    Elzecat Posts: 2,916 Member
    this is a great question...think I'm gonna ask the trainers at the gym this tomorrow. I do know that I burned alot of fat this past 6 weeks with about 11 pounds of weight loss...but according to the trainer who did my measurements and check, he said I lost muscle mass (boo hiss) as well as fat. His suggestion was for me to add in strength training...(I had just been doing straight cardio for the past 6 weeks). Sounds like you've already got a jump on that with your work out routine.
  • Naomi91
    Naomi91 Posts: 892 Member
    this is a great question...think I'm gonna ask the trainers at the gym this tomorrow. I do know that I burned alot of fat this past 6 weeks with about 11 pounds of weight loss...but according to the trainer who did my measurements and check, he said I lost muscle mass (boo hiss) as well as fat. His suggestion was for me to add in strength training...(I had just been doing straight cardio for the past 6 weeks). Sounds like you've already got a jump on that with your work out routine.

    Yes! Strength Training is an amazing way to reduce the amount of muscle loss. When ever you have a calorie deficit you should expect some muscle loss along with it. long cardio is especially good at destroying muscle. When training, lift with low reps at heavy weight though!
  • shreddingit
    shreddingit Posts: 1,133 Member
    what happens faster?? if you do so much cardio you actually losing muscle and maybe some fat!!!
    the rule for cardio is no less than 25min and no more than 45min and 2x a week.


    building muscle takes time and a lot of food to help it.....I live with a bodybuilder im cooking all the time!! gains of muscle dont come easy especially for women...

    now muscle cannot exist if theres fat on it.....
  • Shawnalee0703
    Shawnalee0703 Posts: 1,093
    Its very difficult to actually gain muscle with a calorie deficit, so you can expect to lose fat and muscle faster than you will gain it.
    My body doesn't believe this obviously! lol I have a deficit, I burn fat and I build muscle.

    Circuit training with strength and cardio. And I eat only real food, rarely anything processed, so the muscles recover well and make progress.
    It IS possible to do both. Some people just have a harder time. Diet is a BIG part of it though.
  • Shawnalee0703
    Shawnalee0703 Posts: 1,093
    this is a great question...think I'm gonna ask the trainers at the gym this tomorrow. I do know that I burned alot of fat this past 6 weeks with about 11 pounds of weight loss...but according to the trainer who did my measurements and check, he said I lost muscle mass (boo hiss) as well as fat. His suggestion was for me to add in strength training...(I had just been doing straight cardio for the past 6 weeks). Sounds like you've already got a jump on that with your work out routine.

    Yes! Strength Training is an amazing way to reduce the amount of muscle loss. When ever you have a calorie deficit you should expect some muscle loss along with it. long cardio is especially good at destroying muscle. When training, lift with low reps at heavy weight though!
    \
    agreed,
    I do curcuits and a couple days a week of intense cardio 20-40 min after circuits. You can do it all... but yes too much cardio and too low of calories will deplete muscle. Nutrient dense food, strength training and some cardio and you CAN build muscle/strength and shed fat.
  • hush7hush
    hush7hush Posts: 2,273 Member
    I'm definitely trying my hardest to eat healthy, and cut out as much processed food as possible.

    I do the cardio to burn the fat, and then strength training/circuit training to make sure I don't burn the muscle.

    I'm not trying to get man-buff or anything, I just want to be toned.
  • Naomi91
    Naomi91 Posts: 892 Member
    Its very difficult to actually gain muscle with a calorie deficit, so you can expect to lose fat and muscle faster than you will gain it.
    My body doesn't believe this obviously! lol I have a deficit, I burn fat and I build muscle.

    Circuit training with strength and cardio. And I eat only real food, rarely anything processed, so the muscles recover well and make progress.
    It IS possible to do both. Some people just have a harder time. Diet is a BIG part of it though.

    It is extremely hard to gain muscle unless you are in a caloric surplus. There are several factors that play a role in gaining muscle mass and it can get fairly complicated. Basically, your body burns calories for everything (including building muscle) if you are taking in less calories than you burn your glycogen levels in your muscles will be depleted and your body will resort to using the protein you intake as fuel (and not very efficiently). Therefore, you will not have the excess protein and glycogen to build muscle.
  • hush7hush
    hush7hush Posts: 2,273 Member
    Naomi, you're so smart. :)

    I'm so glad you're my friend!
  • Naomi91
    Naomi91 Posts: 892 Member
    I'm definitely trying my hardest to eat healthy, and cut out as much processed food as possible.

    I do the cardio to burn the fat, and then strength training/circuit training to make sure I don't burn the muscle.

    I'm not trying to get man-buff or anything, I just want to be toned.

    Dont worry about looking like a man :] us women do not have the testosterone to get bulky, so we cannot look like a man with out roids xD lifting heavy and building new muscle is still the best thing you can do :]
  • hush7hush
    hush7hush Posts: 2,273 Member
    I'm definitely trying my hardest to eat healthy, and cut out as much processed food as possible.

    I do the cardio to burn the fat, and then strength training/circuit training to make sure I don't burn the muscle.

    I'm not trying to get man-buff or anything, I just want to be toned.

    Dont worry about looking like a man :] us women do not have the testosterone to get bulky, so we cannot look like a man with out roids xD lifting heavy and building new muscle is still the best thing you can do :]
    '


    Can you give me some tips to help build muscle?

    I know I'm on a calorie deficit, but I'd like to at least try, since I'm doing so much cardio, and I don't want to burn all my muscle.

    I need to know what to do!!!! :)

    Like I said, I want to get toned.

    Nice arms, nice legs, abs, and a sexy butt. :)
  • angisnee
    angisnee Posts: 236 Member
    Yes! It took me awhile to grasp the concept that I could get stronger without gaining muscle weight. I'm so glad there are people on MFP that know the technical aspects of losing weight and help those of us that don't! :)

    (Meant to quote Naomi on that one, but the quote didn't take.)
  • Naomi91
    Naomi91 Posts: 892 Member
    I'm definitely trying my hardest to eat healthy, and cut out as much processed food as possible.

    I do the cardio to burn the fat, and then strength training/circuit training to make sure I don't burn the muscle.

    I'm not trying to get man-buff or anything, I just want to be toned.

    Dont worry about looking like a man :] us women do not have the testosterone to get bulky, so we cannot look like a man with out roids xD lifting heavy and building new muscle is still the best thing you can do :]
    '


    Can you give me some tips to help build muscle?

    I know I'm on a calorie deficit, but I'd like to at least try, since I'm doing so much cardio, and I don't want to burn all my muscle.

    I need to know what to do!!!! :)

    Like I said, I want to get toned.

    Nice arms, nice legs, abs, and a sexy butt. :)

    Im definately after the same thing! Best thing to do is to do 3-4 sets of 6-8 reps at heavy weight! Gotta make it hard :] will help to build :] That way you wikll keeep the muscle you have, and maybe build more! I said it was hard not impossible :D By keeping the muscle you have and shredding fat, the muscle will become visible.

    Seach skull crushers for your triceps, and lunges for the legs and butt! along with squats and dead lift... those are my favorite!

    http://www.simplyshredded.com/the-ultimate-female-training-guide.html

    has some amazing workout routines
  • hush7hush
    hush7hush Posts: 2,273 Member
    I'm definitely trying my hardest to eat healthy, and cut out as much processed food as possible.

    I do the cardio to burn the fat, and then strength training/circuit training to make sure I don't burn the muscle.

    I'm not trying to get man-buff or anything, I just want to be toned.

    Dont worry about looking like a man :] us women do not have the testosterone to get bulky, so we cannot look like a man with out roids xD lifting heavy and building new muscle is still the best thing you can do :]
    '


    Can you give me some tips to help build muscle?

    I know I'm on a calorie deficit, but I'd like to at least try, since I'm doing so much cardio, and I don't want to burn all my muscle.

    I need to know what to do!!!! :)

    Like I said, I want to get toned.

    Nice arms, nice legs, abs, and a sexy butt. :)

    Im definately after the same thing! Best thing to do is to do 3-4 sets of 6-8 reps at heavy weight! Gotta make it hard :] will help to build :] That way you wikll keeep the muscle you have, and maybe build more! I said it was hard not impossible :D By keeping the muscle you have and shredding fat, the muscle will become visible.

    Seach skull crushers for your triceps, and lunges for the legs and butt! along with squats and dead lift... those are my favorite!

    http://www.simplyshredded.com/the-ultimate-female-training-guide.html

    has some amazing workout routines


    Uhh, what are skull crushers, and dead lift? Never heard of it.
    I'm not much of a lifter, obviously. LOL.
    I usually stick strictly to my circuit room.
  • lorenangelande
    lorenangelande Posts: 4
    From all the information I have found through the Sports Med & Science Periodicals and some Fitness Consultants, I have found that when you try to do too much cardio vs. your intake of calories, your body will actually start to hold on to the fat that you intake because it is protecting itself from starvation. When you are limiting your calories, that amount is usually based off what you body needs to maintain your current body weight, or to lose average of one to two pounds, with your own resting metabolic rate. When you add exercise then you must also increase your caloric intake accordingly to for repairing and refueling your muscles.
    Circuit/ Weight training is also a great way to increase your metabolic rate, and burn calories throughout the day, even after you are done working out.
  • OhSnaps
    OhSnaps Posts: 25
    I hope you ladies don't mind me saying this, but I think it's incredibly awesome that you guys know so much about this stuff!

    Anyways, dead lifts and squats are the best whole body workouts. Add a little bench press for the upper body, and you got the basics for strength training.
  • Naomi91
    Naomi91 Posts: 892 Member

    Uhh, what are skull crushers, and dead lift? Never heard of it.
    I'm not much of a lifter, obviously. LOL.
    I usually stick strictly to my circuit room.

    Haha xD skull crushers are my favorite tricep exercise :D take a 10-15lb dumdbell and put it above and behind you head... or let this video explain it since i cant haha http://www.youtube.com/watch?v=v_kIlMDA5Ho

    and this is deadlift :] my max is about 245 on this one haha http://www.youtube.com/watch?v=cs-wOHN5tdw

    Free weights are my favorite :D I love lifting!
  • hush7hush
    hush7hush Posts: 2,273 Member

    Uhh, what are skull crushers, and dead lift? Never heard of it.
    I'm not much of a lifter, obviously. LOL.
    I usually stick strictly to my circuit room.

    Haha xD skull crushers are my favorite tricep exercise :D take a 10-15lb dumdbell and put it above and behind you head... or let this video explain it since i cant haha http://www.youtube.com/watch?v=v_kIlMDA5Ho

    and this is deadlift :] my max is about 245 on this one haha http://www.youtube.com/watch?v=cs-wOHN5tdw

    Free weights are my favorite :D I love lifting!



    Ohhh, I do skull crushers all the time. I didn't know that's what they were called. They make my arms feel GREAT!

    Dead lifts look ****tttyyyyyy. I don't know if I can handle that yet. I have no muscle! Hahaha.
  • davejlee
    davejlee Posts: 43 Member
    In the Hierarchy of Fat Loss maintaining/gaining muscle mass is more important than cardio.

    http://www.t-nation.com/free_online_article/sports_body_training_performance/the_hierarchy_of_fat_loss
  • Shawnalee0703
    Shawnalee0703 Posts: 1,093
    Its very difficult to actually gain muscle with a calorie deficit, so you can expect to lose fat and muscle faster than you will gain it.
    My body doesn't believe this obviously! lol I have a deficit, I burn fat and I build muscle.

    Circuit training with strength and cardio. And I eat only real food, rarely anything processed, so the muscles recover well and make progress.
    It IS possible to do both. Some people just have a harder time. Diet is a BIG part of it though.

    It is extremely hard to gain muscle unless you are in a caloric surplus. There are several factors that play a role in gaining muscle mass and it can get fairly complicated. Basically, your body burns calories for everything (including building muscle) if you are taking in less calories than you burn your glycogen levels in your muscles will be depleted and your body will resort to using the protein you intake as fuel (and not very efficiently). Therefore, you will not have the excess protein and glycogen to build muscle.
    My point is I HAVE gained muscle! And I do NOT have a calorie surplus and I HAVE lost fat. That's my point. It does happen. Healthy, carbs, fat and protein 1500-1800 calories a day. Always.
  • Shawnalee0703
    Shawnalee0703 Posts: 1,093

    Uhh, what are skull crushers, and dead lift? Never heard of it.
    I'm not much of a lifter, obviously. LOL.
    I usually stick strictly to my circuit room.

    Haha xD skull crushers are my favorite tricep exercise :D take a 10-15lb dumdbell and put it above and behind you head... or let this video explain it since i cant haha http://www.youtube.com/watch?v=v_kIlMDA5Ho

    and this is deadlift :] my max is about 245 on this one haha http://www.youtube.com/watch?v=cs-wOHN5tdw

    Free weights are my favorite :D I love lifting!



    Ohhh, I do skull crushers all the time. I didn't know that's what they were called. They make my arms feel GREAT!

    Dead lifts look ****tttyyyyyy. I don't know if I can handle that yet. I have no muscle! Hahaha.
    skull crushers are on the ground laying down on your back while dropping the weight down and lifting it back up over your face/skull... hence skull crusher. That video is a tricep extension which is usually done standing up or i guess in this guy's case... sitting down.
  • Naomi91
    Naomi91 Posts: 892 Member
    Its very difficult to actually gain muscle with a calorie deficit, so you can expect to lose fat and muscle faster than you will gain it.
    My body doesn't believe this obviously! lol I have a deficit, I burn fat and I build muscle.

    Circuit training with strength and cardio. And I eat only real food, rarely anything processed, so the muscles recover well and make progress.
    It IS possible to do both. Some people just have a harder time. Diet is a BIG part of it though.

    It is extremely hard to gain muscle unless you are in a caloric surplus. There are several factors that play a role in gaining muscle mass and it can get fairly complicated. Basically, your body burns calories for everything (including building muscle) if you are taking in less calories than you burn your glycogen levels in your muscles will be depleted and your body will resort to using the protein you intake as fuel (and not very efficiently). Therefore, you will not have the excess protein and glycogen to build muscle.
    My point is I HAVE gained muscle! And I do NOT have a calorie surplus and I HAVE lost fat. That's my point. It does happen. Healthy, carbs, fat and protein 1500-1800 calories a day. Always.

    I didnt say it was impossible. Im just telling you what I have learned from my studies at my university. Studying to become a sports dietitian :p So I am in no way doubting thta you are gaining muscle. Im just saying that just because you did doesnt mean everyone will. Sit congrats on your muscle gain! Science just says what i posted above.

    If you dont mind me asking, how do you know of your muscle gains? Have you done a body fat % test?
  • Naomi91
    Naomi91 Posts: 892 Member

    Uhh, what are skull crushers, and dead lift? Never heard of it.
    I'm not much of a lifter, obviously. LOL.
    I usually stick strictly to my circuit room.

    Haha xD skull crushers are my favorite tricep exercise :D take a 10-15lb dumdbell and put it above and behind you head... or let this video explain it since i cant haha http://www.youtube.com/watch?v=v_kIlMDA5Ho

    and this is deadlift :] my max is about 245 on this one haha http://www.youtube.com/watch?v=cs-wOHN5tdw

    Free weights are my favorite :D I love lifting!



    Ohhh, I do skull crushers all the time. I didn't know that's what they were called. They make my arms feel GREAT!

    Dead lifts look ****tttyyyyyy. I don't know if I can handle that yet. I have no muscle! Hahaha.
    skull crushers are on the ground laying down on your back while dropping the weight down and lifting it back up over your face/skull... hence skull crusher. That video is a tricep extension which is usually done standing up or i guess in this guy's case... sitting down.

    Yes, we have called them the same thing since high school. Skull crushers to me have always been tricep extensions. confusing yes, but that was how I was taught. my bad. I dont think its all that big of deal that I got a name wrong.
  • Shawnalee0703
    Shawnalee0703 Posts: 1,093
    I hope you ladies don't mind me saying this, but I think it's incredibly awesome that you guys know so much about this stuff!

    Anyways, dead lifts and squats are the best whole body workouts. Add a little bench press for the upper body, and you got the basics for strength training.
    squats are even better whole body if you add an upper body movement such as a military press or a bicep curl for example.
    I have been told my MANY trainers... sitting or laying on a bench is ONLY for isolation and if you want effective over all burn and working of many muscles at once, standing straight up, or on a buso ball is better over all body.
    I rarely am on a bench. I do my incline chest fly on a incline bench and I obviously do a chest press on a bench or the floor... but most things are up moving my lower body at the same time, standing still or on a buso. Variety is the best way for results.... that's for sure. ;-D
    I freaking love circuit training and I never stop! The men at the gym actually get in my way. haha ;) Having started studying for a personal training certification it is important to me that I do it well and make it work my time.
    You want FULL BODY... try FULLIES or RENEGADES! hahahah Now THAT is full body ;)
  • Shawnalee0703
    Shawnalee0703 Posts: 1,093

    Uhh, what are skull crushers, and dead lift? Never heard of it.
    I'm not much of a lifter, obviously. LOL.
    I usually stick strictly to my circuit room.

    Haha xD skull crushers are my favorite tricep exercise :D take a 10-15lb dumdbell and put it above and behind you head... or let this video explain it since i cant haha http://www.youtube.com/watch?v=v_kIlMDA5Ho

    and this is deadlift :] my max is about 245 on this one haha http://www.youtube.com/watch?v=cs-wOHN5tdw

    Free weights are my favorite :D I love lifting!



    Ohhh, I do skull crushers all the time. I didn't know that's what they were called. They make my arms feel GREAT!

    Dead lifts look ****tttyyyyyy. I don't know if I can handle that yet. I have no muscle! Hahaha.
    skull crushers are on the ground laying down on your back while dropping the weight down and lifting it back up over your face/skull... hence skull crusher. That video is a tricep extension which is usually done standing up or i guess in this guy's case... sitting down.

    Yes, we have called them the same thing since high school. Skull crushers to me have always been tricep extensions. confusing yes, but that was how I was taught. my bad. I dont think its all that big of deal that I got a name wrong.
    Not a big deal... I just know of them as on the ground with more of a pull backwards over the head... Everyone calls things different things... that is just how I know them. :-D Not a big deal.
  • Naomi91
    Naomi91 Posts: 892 Member
    Not a big deal... I just know of them as on the ground with more of a pull backwards over the head... Everyone calls things different things... that is just how I know them. :-D Not a big deal.

    Yea everyone has different names for things :] thats just what we called em in high school haha just standing skull crushers and laying down skull crushers. I think my lifting coach just wanted to sound bad *kitten* ;D
  • Shawnalee0703
    Shawnalee0703 Posts: 1,093
    Its very difficult to actually gain muscle with a calorie deficit, so you can expect to lose fat and muscle faster than you will gain it.
    My body doesn't believe this obviously! lol I have a deficit, I burn fat and I build muscle.

    Circuit training with strength and cardio. And I eat only real food, rarely anything processed, so the muscles recover well and make progress.
    It IS possible to do both. Some people just have a harder time. Diet is a BIG part of it though.

    It is extremely hard to gain muscle unless you are in a caloric surplus. There are several factors that play a role in gaining muscle mass and it can get fairly complicated. Basically, your body burns calories for everything (including building muscle) if you are taking in less calories than you burn your glycogen levels in your muscles will be depleted and your body will resort to using the protein you intake as fuel (and not very efficiently). Therefore, you will not have the excess protein and glycogen to build muscle.
    My point is I HAVE gained muscle! And I do NOT have a calorie surplus and I HAVE lost fat. That's my point. It does happen. Healthy, carbs, fat and protein 1500-1800 calories a day. Always.

    I didnt say it was impossible. Im just telling you what I have learned from my studies at my university. Studying to become a sports dietitian :p So I am in no way doubting thta you are gaining muscle. Im just saying that just because you did doesnt mean everyone will. Sit congrats on your muscle gain! Science just says what i posted above.

    If you dont mind me asking, how do you know of your muscle gains? Have you done a body fat % test?
    I totally get you... in most people's case I can see it being "scientifically true". I have never really fit the norm.
    I HAVE had body fat analysis done... it's been a while but I have a session on Thursday actually. I can tell I have built muscle because I can see and feel the definition. I have not lost many inches in my shoulders, biceps or thighs cuz well now they are rock solid! I am pretty sure it's muscle. ;) My strength has definitely increased and I can tel physically. I have what is called Ehlers Danlos Syndrome which is a connective tissue syndrome causing elasticity in the skin and hypermobility in the joints.... when muscle started showing up, I knew it was there because I was tightening up when usually I am quite fluffy due to the lack in connective tissues. I also know the muscle has arrived because I have not dislocated my shoulder in sometime... my muscles are preventing easy dislocation because they are protecting my joints more than before. I am looking forward to my body fat read on Thursday and at the end of ChaLean Ext I plan on doing a submersion tank to figure out more accurately where I stand. It is a long frustrating process... but i cherish my strength and the knowledge I have obtained through out this journey! :-D
  • Shawnalee0703
    Shawnalee0703 Posts: 1,093
    Not a big deal... I just know of them as on the ground with more of a pull backwards over the head... Everyone calls things different things... that is just how I know them. :-D Not a big deal.

    Yea everyone has different names for things :] thats just what we called em in high school haha just standing skull crushers and laying down skull crushers. I think my lifting coach just wanted to sound bad *kitten* ;D
    That is probably it! haha MEN! ;)
  • Naomi91
    Naomi91 Posts: 892 Member
    I totally get you... in most people's case I can see it being "scientifically true". I have never really fit the norm.
    I HAVE had body fat analysis done... it's been a while but I have a session on Thursday actually. I can tell I have built muscle because I can see and feel the definition. I have not lost many inches in my shoulders, biceps or thighs cuz well now they are rock solid! I am pretty sure it's muscle. ;) My strength has definitely increased and I can tel physically. I have what is called Ehlers Danlos Syndrome which is a connective tissue syndrome causing elasticity in the skin and hypermobility in the joints.... when muscle started showing up, I knew it was there because I was tightening up when usually I am quite fluffy due to the lack in connective tissues. I also know the muscle has arrived because I have not dislocated my shoulder in sometime... my muscles are preventing easy dislocation because they are protecting my joints more than before. I am looking forward to my body fat read on Thursday and at the end of ChaLean Ext I plan on doing a submersion tank to figure out more accurately where I stand. It is a long frustrating process... but i cherish my strength and the knowledge I have obtained through out this journey! :-D

    Lucky lucky girl!! I am definitely one of the people who are in the gym none stop and still see slow progress. Congrats on the muscle gains!! This is why I encourage everyone to lift :D nothing but benefits! Glad you havent been dislocating your shouder and feel better!

    Due to my small size I got hurt pretty bad in my sport, rugby. I dont have enough abdominal muscles and got taken out by two big girls and bruised my ribs up bad D: gotta build more now!! Trying to reduce my chance of injury! I have also gained a lot of knowledge along the way. Just wish I could gain muscle faster! Slow for me but my body % is going down :] always good news haha
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