How to lose weight and gain muscle?

mindovermeals
mindovermeals Posts: 43 Member
in Health and Weight Loss
Hello there,

I am 5ft 2in and I weigh about 143lbs. I would say I have somewhat of a pear shape, so I understand that most of my weight is in my thighs/butt area, therefore my goal isn't to lose too much weight. I understand my shape and I don't see a need to be 115lbs just because I'm short.

Either way, my short term goal is to weigh 130lbs and after that, try to move down to 125 as my final goal. However, I'm not sure of how to go about it. I've lost weight before, but I only did cardio exercises and extreme dieting, which lead to rapid weight loss but it made me look like I was starving myself. This time around, I want to do it properly. I want to do cardio but I also know that I want to tone up and build muscle so that I don't look the way I did before. Still, I'm not sure of how to do that. I'm worried that if I don't do enough cardio because I'm focusing on doing push-ups and lifting weights, that I won't lose any weight and I'll just gain muscle and look like a muscular fat person lol.

Help?

Replies

  • Brooke4206
    Brooke4206 Posts: 140 Member
    Bump because I have the same thoughts about weight lifting.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Diet for weight loss, exercise for fitness.

    To lose fat while retaining the most amount of lean muscle along the way, you need a small calorie deficit. Doing some strength/weights/resistance work helps as well. Cardio is fine, but not necessary - lots of folks here at MFP do well without it, some do a small amount, some do more because they love it, or want a big calorie burn or whatever.

    I found this topic to be very helpful in setting up my goals for fat loss: http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13 I've been using that set up myself for over two years and have had my best success with losing the fat and keeping it off. :smile:

    Another great post here on losing fat without losing muscle: http://www.livestrong.com/blog/lose-fat-without-losing-muscle/

    Hope that helps - good luck!
  • bccashleyiverson
    bccashleyiverson Posts: 44
    Check out Jamie Eason's LiveFit Trainer on bodybuilding.com. That is the program I used, it's great for beginners. I didn't lose any pounds while I was on the program, but that's because I lost fat and gained muscle! I could see a clear difference in my body and now I love mixing weight lifting in with my cardio. Good luck!
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    sorry it is nearly impossible to be in a deficet and lose weight and gain muscle.

    To gain muscle if you are not obese or experiencing noob gains (which are relatively small) you have to be eating at a surplus of maintenance, getting in an adequate amount of protien and doing a progressive load lifting program.

    The best you can hope for is to retain the muscle you have now...and lose mostly fat.
  • VoodooAborisha
    VoodooAborisha Posts: 147 Member
    To lose fat and gain muscle, eat at maintenance (your "TDEE") and do weights/strength training.

    Check it out at http://scoobysworkshop.com/accurate-calorie-calculator/

    It is a free site where you can see exactly what to eat for your goals, and see exactly what your TDEE etc. is and all that.

    Set your goal as "lose fat, gain muscle," and it will tell you how many calories. And the rest of the site is loaded with advice on toning or building muscles through weights/strength training. You can do cardio for years and never look fit, but with weights you will see real results. Also your metabolism will speed up if you work on muscles, and burn more fat more quickly.

    As a woman without a man's testosterone, weights won't make your "bulky" (that is a myth you don't have to worry about). Weights and strength training will just make you look toned and fit.

    Cardio is great for health/fitness but not necessary or helpful for losing weight. You can either do cardio and eat more food, or just not do the cardio and eat less food - it makes no difference as long as you are eating at a deficit. Whether you exercise or not, whether you gain weight or lose it is just based on whether you are eating at a deficit, at maintenance, or at a surplus. Your caloric intake for the day is calories in (food) minus calories out (daily activities, bodily functions, and any exercise you might or might not do).

    Count calories for fat/weight loss. Lift weights to be toned. Do cardio for energy and health.

    In August 2013 I was at 150 lbs and flabby. I am 5 feet 1/2 inches tall. I have counted calories and done weights/strength by doing Jillian Michael's 30 day shred DVD or Ripped in 30, 3 or 4 times a week. Just 30 minutes. When the weights get too easy or light, get heavier weights. I now weigh 3 lbs less than I did when I was 17, and I have more muscle definition than I have ever had in my life.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    To lose fat and gain muscle, eat at maintenance (your "TDEE") and do weights/strength training.

    Actually a body recomp is more than just this...

    You need to watch macros...esp protien and get in enough to aid in the repair and no just weight/strength training...you need a progressive load lifitng program and this takes a long time to accomplish.

    I personally wouldn't do a recomp while I was still considered overweight...I will be working on one to get to my BF% Goal which means after I hit goal weight of 155 I only have a couple pounds to get to my desired bf% of 20-22%
  • hellurkitty
    hellurkitty Posts: 19 Member
    I have been on my fitness journey for about 2 years now. The first year and a half, I focused solely on dieting and restricting calories. The weight did come off (about 40 lbs), but my body was flabby with no shape or definition. Over the past 6 months or so, I have shifted my focus to strength training, and the results have been dramatic. I have lost about another 30 lbs, and made tremendous gains in strength and muscle definition. Not only is my body leaner and more toned, but fitness wise, I am in the best shape of my life. I have remained in a calorie deficit, but I make sure to get adequate amounts of protein to minimize any lean muscle loss.

    In my opinion, weight lifting is the best thing you can do for fat loss. While you might not see the scale moving quite as much as cardio/dieting, adding muscle to your frame will increase your metabolism and help your burn more calories. The 5x5 stronglifts program is excellent for beginners.
  • ravenmiss
    ravenmiss Posts: 384 Member
    As far as I know from all the research I've done you cannot really gain muscle whilst in a calorie deficit.

    I have been doing SL 5x5 for 3 weeks now and although the scale isn't moving all that much I've dropped a dress size already :)

    I've been skinny-fat before, don't want to go down that route again!
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