Best way to loose fat and gain muscle?

RhysGM
RhysGM Posts: 39
in Fitness and Exercise
From what I understand; if I want to loose body fat I need to eat less calories and potentially do cardio workouts, and if I want to gain muscle mass I need to eat more calories and do strength training workouts. So how do I do both at the same time?

Should I alternate week on week?

Do the weight loss bit first?

Just do the weight training and eat the same calories?

Replies

  • FullOfWin
    FullOfWin Posts: 1,414 Member
    http://www.myfitnesspal.com/topics/show/848374-large-collection-of-info-for-beginners-2013-edition
  • buda12345
    buda12345 Posts: 142 Member
    Carb back loading or the Renegade diet.
  • ValerieMomof2
    ValerieMomof2 Posts: 530 Member
    Yes. Read ^^ (link from FullofWin)

    The quick answer is to do a mixture of strength and cardio each week to get the benefits of strength building and advantages of cardio.
    I am doing that and have lost 2.5 pounds in a couple weeks and still eating plenty of calories (1600-1800 on average)
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    From what I understand; if I want to loose body fat I need to eat less calories and potentially do cardio workouts, and if I want to gain muscle mass I need to eat more calories and do strength training workouts. So how do I do both at the same time?

    Should I alternate week on week?

    Do the weight loss bit first?

    Just do the weight training and eat the same calories?

    You don't. Weight loss requires a calorie deficit. Muscle growth requires a calorie surplus. They are mutually exclusive (except for the very limited "newbie gains").

    Pick one that you want to focus on... weight loss or muscle gain... and do it for a while. Weight loss generally happens faster, so it can be done in shorter intervals than muscle gain. Something like 1 month of weight loss followed by 3 months of gain, depending on how committed you are and how clean the gain is.

    Then switch it up. In both cases, strength training should be the focus of your exercise.
  • S_Delbridge
    S_Delbridge Posts: 73
    curioius also!! I will keep checking back to see what ppl have suggested. I am about 8 lbs from wanting to start weight trainging...
  • aelunyu
    aelunyu Posts: 486 Member
    always weight loss bit first. always. unless you are a naturally lean 10% bodyfat. this is the hardest part, so let's get it out of the way first! that way when you put on some muscle later, you'll know how to reveal it again =)
  • mareeee1234
    mareeee1234 Posts: 674 Member
    Bump!
    For me, I dropped a couple kilos doing cardio everyday and eating quite low... but then stalled. Now I've upped my calories and am doing strength training 3 x a week with cardio 1-2 x a week, to lose FAT and gain muscle !!!
    But if you have more of weight to lose, cardio is good definitely for the first month or two, and then get into a weight lifting routine with a little cardio on the side.. and make sure you EAT!!
  • babyblake11
    babyblake11 Posts: 1,107 Member
    There are many bodybuilders who will claim this is possible.
    The general concensis is high protein meals, every 2 hours. moderate carbs, low fat. small deficit. intense weights program.
    This does work IMO.
  • quirkytizzy
    quirkytizzy Posts: 4,052 Member

    You don't. Weight loss requires a calorie deficit. Muscle growth requires a calorie surplus. They are mutually exclusive (except for the very limited "newbie gains").

    Pick one that you want to focus on... weight loss or muscle gain... and do it for a while. Weight loss generally happens faster, so it can be done in shorter intervals than muscle gain. Something like 1 month of weight loss followed by 3 months of gain, depending on how committed you are and how clean the gain is.

    Then switch it up. In both cases, strength training should be the focus of your exercise.

    That is interesting info, thank you for sharing that. I've gained a little muscle with things like push-ups and Pilates but am more focused on weight loss at the moment. I was curious about that and a friend mentioned "newbie gains." It is a real thing, as it turns out. I didn't know that!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Also... don't confuse reduced body fat (making the muscle more visible), increased water retention and strength gains with new muscle growth.
  • doironfor1
    doironfor1 Posts: 1 Member
    A combination of both works well. I'd concentrate more on the cardio side. Cut your carbs down A LOT! Meats and veggies are good. Ease up or cut out the bread, pasta, sauces, potatoes and rice. You'll see a difference within 3 weeks.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    always weight loss bit first. always. unless you are a naturally lean 10% bodyfat. this is the hardest part, so let's get it out of the way first! that way when you put on some muscle later, you'll know how to reveal it again =)

    This. Trying to do both at the same time is a recipe for wheel-spinning.
  • ninerbuff
    ninerbuff Posts: 48,993 Member
    You really don't do both at the same time. If you're a newbie, a very overweight/obese person, or an athlete returning after a long layoff, it's possible to add a little muscle, but to gain muscle it to gain weight and to do that you need a calorie surplus. While you can do recomp, the amount of muscle building going on is minimal.
    As mentioned, you pick one or the other.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • chimp517
    chimp517 Posts: 185 Member
    In my experience I have to choose one or the other, I believe it is possible but only by people with superior genetics
  • thxsandy
    thxsandy Posts: 1
    I probably don't have your correct answer, but I'm doing both right now. My main goal is to cut down on carbs. As soon as we develop some muscle mass, it will burn more calories naturally for us. Good luck.
  • FullOfWin
    FullOfWin Posts: 1,414 Member
    There are many bodybuilders who will claim this is possible.
    The general concensis is high protein meals, every 2 hours. moderate carbs, low fat. small deficit. intense weights program.
    This does work IMO.

    the general consensus among those on dat dere cell tech
  • lacurandera1
    lacurandera1 Posts: 8,083 Member
    How close are you to your goal? As I approached within 6 pounds of mine, I realized my body didn't look the way I wanted or expected it to. I train hard; I run, do cardio, and lift. My deficit used to be 500 but about 4 months ago I changed it to 250 calories. (I eat back all my exercise calories.) Which is fantastic....I get to eat somewhere between 2300 and 3000 calories a day. I haven't lost or gained any weight since I changed this but you can see the changes in me.

    I guess this is essentially recomposition, but...if you're close to goal, it might be what you're looking for. Obviously I don't have any answers about how much fat I've lost, muscle gained, etc. Maybe I haven't even gained any muscle. At any rate, it's slow...but it's working. Probably not as satisfying for a dude. I mean, I'm not going to pack on any serious amount of muscle anyway sans steroids. lol
  • chimp517
    chimp517 Posts: 185 Member
    There are many bodybuilders who will claim this is possible.
    The general concensis is high protein meals, every 2 hours. moderate carbs, low fat. small deficit. intense weights program.
    This does work IMO.

    the general consensus among those on dat dere cell tech

    hahaha yes anabolics is a different story.
  • monty619
    monty619 Posts: 1,308 Member
    if ur new to working out u can do both at the same time while eating in a slight surplus of calories from what you normally eat... once u are at an intermediate level u go in stages of cutting and bulking which are rounds of caloric surplus and caloric defecit because adding muscle and losing fat at the same time is near impossible unless u are on drugs or just a newbie...

    i personally go about 7-8 months bulking and 4-5 months cutting.
  • RhysGM
    RhysGM Posts: 39
    Ok based on what most people are saying, I think I'll cut my calories for a few weeks to lower my body fat, currently at 16%. So what should it be? I have a 12 pack beer belly and skinny everywhere else. I don't want to loose what little muscle mass I already have so I don't want to diet for too long.

    I'll still weight train throughout and I don't like the idea of cardio at the moment as generally that means going out in the cold. I might start going swimming once a week. But the weights are what I'll concentrate on.

    And how much calorie deficit? 400 is looking good for today and still maintaining my protein.

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