Confused about building muscle

BlairLove

I am new on my journey to get fit - I don't have a lot of weight to lose, but I have between 25 - 30 % body fat. I am trying to figure out what the best exercise program is for me, but I'm getting conflicting messages as I read this boards. I see over and over that I need to lift heavy to get fit, but you can't build muscle if you're at a deficit, but you can't lose weight if you don't have a deficit. So how do I approach this? How do I eat enough to build muscle while simulaneously losing fat & Inches? Should I eat at a deficit or not if I want to get results lifting weights?

I have been running and doing interval training such as Insantity and Get Ripped 1000 - but I'm getting really bored seeing and hearing the same videos over and over. I'm hoping to get into heavy lifting, in addition to running. If anyone could shed some light on this, I would appreciate it.

3laine75

heavy lifting should help maintain the muscle you do have while eating at a deficit, if you are getting enough protein for recovery. there are some arguments that you can build muscle at a deficit too - don't know if there's any truth in that.

mmapags

Lifting helps retain lean muscle mass in a deficit. Why do you care about building muscle? Do you want bigger muscles or do you just want the ones you have to be stronger and look better? Most people want the 2nd option. If so, balance out your workouts with the addition of some strength training and stay in a deficit until you are at your body fat goal.

For most people, building muscle is not nessesay. Most just need to develop the muscles tissue they have.

EmmieCar86

I am in the same boat as you. I do not need to lose much weight, but would love to get down about 10% in my body fat. Ive also heard about the lifting heavy weights to get toned. I will be watching this post to see if anyone gives you any good answers! I hope so!

BlairLove

Lifting helps retain lean muscle mass in a deficit. Why do you care about building muscle? Do you want bigger muscles or do you just want the ones you have to be stronger and look better? Most people want the 2nd option. If so, balance out your workouts with the addition of some strength training and stay in a deficit until you are at your body fat goal.

For most people, building muscle is not nessesay. Most just need to develop the muscles tissue they have.

I never thought about that - if I really need to build muscle or not. I just assumed I would need to because I can't lift much and I'm so soft. But maybe I just need to develop the muscles I already have, as you said.

SideSteel

EIther way, lifting weights while dieting will give you a physique with more muscle mass than you would have if you were to eat at a deficit and not lift weights.

Whether or not you have a net gain in LBM from your starting point is irrelevent. You will have more muscle than you would were you to not lift.


As for context:
http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

DavPul

http://www.myfitnesspal.com/topics/show/848374-large-collection-of-info-for-beginners-2013-edition



R.I.P. FoW/DN

mmapags

EIther way, lifting weights while dieting will give you a physique with more muscle mass than you would have if you were to eat at a deficit and not lift weights.

Whether or not you have a net gain in LBM from your starting point is irrelevent. You will have more muscle than you would were you to not lift.


As for context:
http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

Agreed! Most people feel they have to lose fat and "gain" or "build" muscle. Some do want to do that in the sense of increasing thier lean muscle mass but most just want to be "in shape". Stronger, leaner and with a better body shape. As Ss says, either way, lifting weights is the answer.

BlairLove

EIther way, lifting weights while dieting will give you a physique with more muscle mass than you would have if you were to eat at a deficit and not lift weights.

Whether or not you have a net gain in LBM from your starting point is irrelevent. You will have more muscle than you would were you to not lift.


As for context:
http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

Thank you for the link, this is helpful.

BlairLove

Thanks everyone for the responses. I think the bottom line is that I'm lifting to maintain and strengthen the muscle I already have. I really have no need to "build" muscle. I think I was getting hung up on the words lifting heavy - assuming you would only lift heavy if you wanted to get more muscle.

Crankstr

Thanks everyone for the responses. I think the bottom line is that I'm lifting to maintain and strengthen the muscle I already have. I really have no need to "build" muscle. I think I was getting hung up on the words lifting heavy - assuming you would only lift heavy if you wanted to get more muscle.

I am so glad that you see this.

You will be so happy if you retain and develop the muscle you do have while losing the weight...I promise. I am so happy with the way things are going for me.

moustache_flavored_lube

The one exception to building muscle on a deficit is those with a high body fat% that are new to lifting. In this case it is possible to build muscle on a deficit.

You should also lift to preserve as much lean body mass as possible when losing weight.

ETA here is a thread discussing this in detail http://www.myfitnesspal.com/topics/show/593320-setting-the-record-straight-on-muscle-building-deficits

moustache_flavored_lube

Lifting helps retain lean muscle mass in a deficit. Why do you care about building muscle? Do you want bigger muscles or do you just want the ones you have to be stronger and look better? Most people want the 2nd option. If so, balance out your workouts with the addition of some strength training and stay in a deficit until you are at your body fat goal.

For most people, building muscle is not nessesay. Most just need to develop the muscles tissue they have.

How exactly do you get stronger without building muscle tissue?

CoderGal

listen to mmapags and sidesteel. And I agree with Crankstr "I am so happy with the way things are going for me." I mean, look at our stick like physique

SideSteel

Lifting helps retain lean muscle mass in a deficit. Why do you care about building muscle? Do you want bigger muscles or do you just want the ones you have to be stronger and look better? Most people want the 2nd option. If so, balance out your workouts with the addition of some strength training and stay in a deficit until you are at your body fat goal.

For most people, building muscle is not nessesay. Most just need to develop the muscles tissue they have.

How exactly do you get stronger without building muscle tissue?

Rate coding.
Strength is also neurological.

CoderGal

Lifting helps retain lean muscle mass in a deficit. Why do you care about building muscle? Do you want bigger muscles or do you just want the ones you have to be stronger and look better? Most people want the 2nd option. If so, balance out your workouts with the addition of some strength training and stay in a deficit until you are at your body fat goal.

For most people, building muscle is not nessesay. Most just need to develop the muscles tissue they have.

How exactly do you get stronger without building muscle tissue?

Just because the fibers are there, doesn't mean they're used to their full potential. Make them work = making more fibers active = stronger by my understanding. All I know is 10 lbs was tiring...and now 40 lbs is getting boring and I haven't put on any mass.

cparkburke

Thought I'd offer a few more suggestions:

(1) Losing fat while retaining muscle is completely possible eating at a deficit. It may be challenging, but I've seen many people do it.

(2) If you seem to have trouble losing fat, try limiting your sugar and alcohol. If you're still having trouble losing fat, try limiting your total carbs. For some people (not all), too many carbs make the body store fat instead of using it.

(3) Intense exercise pulls fat out of storage. That's why lifting heavy "works", but it's not the only way to trigger fat mobilization. You can also go longer (more reps), go faster, run up a hill, etc to increase intensity. Definitely mix it up and have fun.

(4) Unfortunately, intense exercise puts you at greater risk for injury. I strongly recommend taking a class or working with a trainer to make sure your form won't kill you.

(5) You gets lots of benefit from easy-moderate exercise, so don't feel like you're cheating yourself if you aren't pushing it all the time. Warming up and cooling down is crucial for reducing risks of injury, and easy-moderate cardio will build up your base metabolism (increase ability to burn fat, even when not exercising).

I like starting with easy-moderate intensity for about 10-15 minutes to warm up, then kicking it up hard 10-30 minutes, then back down to easy-moderate 10-15 minutes to cool down.

Alamo0809

As an older person (60+) I wonder about this, too, and wish I could find a site for guidance. I live in a rural area... not much in the way of personal trainers etc. What I have learned is that... as I age, strength training protects my sense of balance etc. Increased muscle also increases metabolism now that I am less active. I have increased the cardio activities and have increasingly pushed up the weights over the past 6 months.

BUT,,, the down side seems to be that I am gaining muscle in places that seem to make some of my clothes feel smaller... ????? Whaaaa????? I went on a drastic diet program last year and certainly shrunk but lost muscle strength so this time I made certain to include strength training. I do like the increased stamina and strength that comes with the weight training... I am sure the doc will ask about weight loss. Anyone have experience or information regarding this issue of size, lbs lost and how it relates to working with weights.

mmapags

Lifting helps retain lean muscle mass in a deficit. Why do you care about building muscle? Do you want bigger muscles or do you just want the ones you have to be stronger and look better? Most people want the 2nd option. If so, balance out your workouts with the addition of some strength training and stay in a deficit until you are at your body fat goal.

For most people, building muscle is not nessesay. Most just need to develop the muscles tissue they have.

How exactly do you get stronger without building muscle tissue?

Neuromuscular adaptations. Eventually, if getting as strong as you possible can is your goal, you would have to gain some additional muscle tissue but with rate coding, as Sidesteel said and neuromuscular adaptations, you can go for a long time before the need to build more muscle tissue (hypertrophy). Most people, especially the ladies, don't care about being able to squat 600 lbs. They are more interested in getting healthier, stronger, fitter and looking better.

When someone gets to thier BF% goal, there is always the option of bulking to add more lean muscle mass if desired to get the physique they want.

mmapags

As an older person (60+) I wonder about this, too, and wish I could find a site for guidance. I live in a rural area... not much in the way of personal trainers etc. What I have learned is that... as I age, strength training protects my sense of balance etc. Increased muscle also increases metabolism now that I am less active. I have increased the cardio activities and have increasingly pushed up the weights over the past 6 months.

BUT,,, the down side seems to be that I am gaining muscle in places that seem to make some of my clothes feel smaller... ????? Whaaaa????? I went on a drastic diet program last year and certainly shrunk but lost muscle strength so this time I made certain to include strength training. I do like the increased stamina and strength that comes with the weight training... I am sure the doc will ask about weight loss. Anyone have experience or information regarding this issue of size, lbs lost and how it relates to working with weights.

I'm 61 but I'm a man and not a woman. A few questions. Are you at your body fat goal? Are you eating in a deficit or at maintenance?

Generally, it's difficult for a woman to gain muscle mass due to lack of testosterone. Might be a little glycogen and fluid retention from your training.

llkilgore

listen to mmapags and sidesteel. And I agree with Crankstr "I am so happy with the way things are going for me." I mean, look at our stick like physique

I just wish I had a tenth of Crankstr's flexibility. She certainly didn't get muscle bound from heavy lifting.

CoderGal

listen to mmapags and sidesteel. And I agree with Crankstr "I am so happy with the way things are going for me." I mean, look at our stick like physique

I just wish I had a tenth of Crankstr's flexibility. She certainly didn't get muscle bound from heavy lifting.

I was stretching some overly muscular guys at the gym the other day (returning the favor for getting me into lifting)...I told my friend to grab a leg and make a wish lol...He cried a lot at first and later complained that I crushed his boiled egg....The next day he came into a computer science computer lab where I was the only girl in the lab and shouted very loudly "Terri-Lynn my legs have never felt so good since you did what you did to them yesterday" lol.

Work on it, you'll get there. Everyone should stretch, it is the greatest feeling in the world (see ticker of me doing a upside-down stretch zip-lining over some volcanos).