Losing Weight Vs. Building Muscle

lazywriter

In reference to this post: http://www.myfitnesspal.com/topics/show/225232-not-eating-enough

So right now I do cardio 3x/week (Couch to 5K, loving it!) and weights 3x/week after that. I eat anywhere from 1300-1450 calories a day, generally.

I understand that when working at a calorie deficit that I cannot BUILD muscle.

But, should I still keep doing weights? Will doing weights now help me

a) tone
b) get stronger
c) burn calories?

And then what, when I get to my UGW (ultimate goal weight), I start eating more and doing even MORE weights (more than 3x a week is so not possible right now)?? Eh?

Huffdogg

Lean muscle will contribute to a more fit body overall, and muscle mass will contribute to a higher BMR. Lifting weights will do all of the things you listed below.

Aetarac

Yes, keep doing weights. It will help you in many ways. The resistance training will help you to retain the muscles you have and toning will just add definition as you lose fat. Also the "after burn" of weight training will add to caloric burn. You want to preserve lean mass you have because that is what is burning calories even when you are not working out.

Slimithy

I'm not sure I agree with the statement that you can't build muscle while on a calorie deficit diet. Building muscle is simply a process of literally ripping muscles that then heal and as they heal get bigger (I know this is simplistic but its the easiest way for me to visualize it). Your body needs nutrients to rebuild the muscles. It is going to use the food you take in on a daily basis first, and then it will use your fat stores (the energy you've "banked" over time). So unless you are down to a very small amount of bodyfat, i think you can still build lean muscle on a calorie deficient diet, unless you are drastically reducing calories. I do cardio twice a week and strength train twice a week (even on strength days I do 10 minutes of cardio to warm up). I find myself getting leaner and stronger and I've lost weight, although I'm losing it slowly.

Then again, this has just been my experence, I'm not a dietician or else I probbly wouldn't have gotten this big in the first place...

kevweath

First, I agree with the other posters - go ahead and lift weights now... you shouldn't wait.

Importantly, Losing Weight vs Building Muscle is not the right thing to focus on. The question is your nutrition requirements.

Even if you are 'only' doing cardio, you will be building some muscle strength. And to do that you need protein. You cannot build muscle from the fat on your body. Muscle isn't made of fat, or of calories. You need to get protein.

If you intend to build muscle, that protein requirement will go up again.

The calorie deficit is one issue, but the nutrition is another, and it is what is most important to the question you are asking in my opinion.

Also, in reading your last statement, I would also recommend something else for you to think about. Put health first, and the weight will take care of itself. Trying to get to ultimate goal weight and then making some additional adjustments doesn't seem like the right way to go to me. Get what exercise you can do, eat well, and you well get results. Breaking it into a 'diet' lifestyle and a 'after I reach goal weight' lifestyle is really unnecessary...

lazywriter

. You need to get protein.

If you intend to build muscle, that protein requirement will go up again.

The calorie deficit is one issue, but the nutrition is another, and it is what is most important to the question you are asking in my opinion.

Also, in reading your last statement, I would also recommend something else for you to think about. Put health first, and the weight will take care of itself. Trying to get to ultimate goal weight and then making some additional adjustments doesn't seem like the right way to go to me. Get what exercise you can do, eat well, and you well get results. Breaking it into a 'diet' lifestyle and a 'after I reach goal weight' lifestyle is really unnecessary...

Understood. I try to meet the daily protein requirement on MFP daily. It tells me what number I should hit and I try to hit it (or go over) on days I exercise.

As for the " Get what exercise you can do, eat well, and you well get results. Breaking it into a 'diet' lifestyle and a 'after I reach goal weight' lifestyle is really unnecessary... "

I agree.

Right now, I just have the time to go to the gym 3x/week, so that is what I am doing. I eat what MFP tells me and try to keep it between 1300-1450/day, but if I am hungry I generally eat more. Since I have started eating better foods, I find that I stay satisfied much longer. For example, an apple will tide me over as a snack between meals better than a cookie, etc. So I don't really eat cookies so much anymore.

It's been about 8 weeks for me; I feel much, much better. I started at 182 and am now at 173. MFP's profile for me only says 4lbs because I joined MFP a few weeks into my "program" (or lack thereof).

Slimithy

Also, and someone else may have already said it. The more muscle mass you have, the higher you basal metabolism will be. This is the reason men will be directed to eat more calories than a female with same height and weight. Men geneticaly are built with more muscle mass and burn more calories than females while doing the same activity. Hence, the more muscle mass you put on, the more calories you will burn, even on days you're not working out.