How to build muscle while losing fat?

Haley_alyssa98
Haley_alyssa98 Posts: 32
in Fitness and Exercise
Okay. So, I'm getting a gym membership this month and I was wanting to start some weight training. But the thing is, I'm still trying to lose weight. I have 24 more pounds to lose and I want to lose them, but that is going to take a couple more months, and I want to start weight training now. So how would that work? I'm 3 pounds away from a healthy weight for my height, so I want to get down at least 3 more pounds, but I'm worried I'll gain weight if I start training now, and I know it's technically muscle, but still. How do I know which is which?

Basically, can I gain muscle and still lose fat? And how do I do that?

Replies

  • Kate814
    Kate814 Posts: 145
    You can start weight training if you're still trying to lose weight, just make sure you are eating enough calories to support your training but still at a deficit for weight loss. Weight training can help you lose weight, and even if you don't lose pounds it will help shape your body. If you start weight training it is possible you will gain weight. You can try to tell the difference between muscle and fat by taking your measurements. If you take body measurements and notice you're getting smaller but not losing weight it is most likely because you are gaining muscle (because one pound of muscle takes up less space than one pound of fat).
  • Haley_alyssa98
    Haley_alyssa98 Posts: 32
    Okay, that makes sense. Thank you :)
  • waldo56
    waldo56 Posts: 1,861 Member
    You won't gain any significant quantity of muscle while in a calorie deficit. A couple pounds maybe at first, but that's about it.

    Strength training while trying to lose fat is done to preserve existing muscle mass (which means a greater proportion of weight loss is fat loss), not to gain new muscle mass.

    To actually build muscle you need to be in a calorie surplus and gaining weight.
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    But the thing is, I'm still trying to lose weight. I have 24 more pounds to lose and I want to lose them, but that is going to take a couple more months, and I want to start weight training now.

    It's going to take considerably more than "a couple of months" to lose the last 24 pounds.

    You're (presumably) in a caloric deficit - train like you need to, what you end up with, you end up with.
  • rahlpn
    rahlpn Posts: 551 Member
    You can start weight training if you're still trying to lose weight, just make sure you are eating enough calories to support your training but still at a deficit for weight loss. Weight training can help you lose weight, and even if you don't lose pounds it will help shape your body. If you start weight training it is possible you will gain weight. You can try to tell the difference between muscle and fat by taking your measurements. If you take body measurements and notice you're getting smaller but not losing weight it is most likely because you are gaining muscle (because one pound of muscle takes up less space than one pound of fat).

    I agree. Lift weights. Eat enough to fuel your workout but at a deficit so you lose fat. Take measurements before you start and focus on how your clothes fit rather than the number on the scale. You'll likely see inches lost before lbs lost.
  • GetSoda
    GetSoda Posts: 1,267 Member
    Anyone that wants to set down this road needs to read this:

    http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html
  • Whatsername0413
    Whatsername0413 Posts: 17 Member
    You should definitely start weight training right away. More muscle means a higher metabolism. Also, like Rahlpn said you may gain weight, but it will be the good kind and it will feel different.

Categories