Going from fat to fit!

hcw32
hcw32 Posts: 7 Member
in Health and Weight Loss
I was just wondering if I want to go from being overweight to being toned and having muscle definition, do I have to focus on the process in two stages (i.e. stage 1 weigh loss, stage 2, muscle building) or can I do both at the same time?

Any advice would be appreciated!

Thanks.

Replies

  • EvanKeel
    EvanKeel Posts: 1,903 Member
    Both at the same time.

    I think you'll get a lot of recommendations for including resistance training as part of your routine when losing weight. It isn't likely to result in significant gains in muscle mass (if any). If your concern is more around muscle definition, though, sure. As the fat goes, you will look more defined.
  • hcw32
    hcw32 Posts: 7 Member
    Both at the same time.

    I think you'll get a lot of recommendations for including resistance training as part of your routine when losing weight. It isn't likely to result in significant gains in muscle mass (if any). If your concern is more around muscle definition, though, sure. As the fat goes, you will look more defined.

    So if I did want to gain muscle mass would I be able to do it at the same time as losing weight or should I wait until I've lost it all? (I've read that you need to eat more calories than usual to gain muscle but obviously that's contradictory to weight loss)
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    I was just wondering if I want to go from being overweight to being toned and having muscle definition, do I have to focus on the process in two stages (i.e. stage 1 weigh loss, stage 2, muscle building) or can I do both at the same time?

    Any advice would be appreciated!

    Thanks.

    I think you should definitely include resistance training while you are losing fat. You shouldn't necessarily expect to put on muscle mass during this time but it will increase your strength, get you used to the routinue and ensure that you don't lose muscle mass while at caloric deficit.

    Then when you are near the bodyfat you want you can start eating at maintenance or surplus to build muscle.

    It is sort of a two step but its a good idea to not just ignore resistance training until you are eating at surplus, you should start now and get into the routine of it in my opinion.

    I am not just saying it to say it either this is my current approach. I am working at deficit to drop to 15% bodyfat while weight training after which I will switch to eating at a slight surplus (like 2800 calories per day) and attempting to put on a little muscle with more focus on weight training.
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Both at the same time.

    I think you'll get a lot of recommendations for including resistance training as part of your routine when losing weight. It isn't likely to result in significant gains in muscle mass (if any). If your concern is more around muscle definition, though, sure. As the fat goes, you will look more defined.

    So if I did want to gain muscle mass would I be able to do it at the same time as losing weight or should I wait until I've lost it all? (I've read that you need to eat more calories than usual to gain muscle but obviously that's contradictory to weight loss)
    You can't build muscle while eating in a calorie deficit. Your body is using all the nutrients you give in an attempt to maintain what it has. No matter what you will lose some muscle mass while eating at a deficit the idea is to minimise that by exercise and ensuring you get enough protein and other nutrients to reduce any loss and maintain as much muscle as possible. As you lose fat your muscles will be more defined though
  • EvanKeel
    EvanKeel Posts: 1,903 Member
    Both at the same time.

    I think you'll get a lot of recommendations for including resistance training as part of your routine when losing weight. It isn't likely to result in significant gains in muscle mass (if any). If your concern is more around muscle definition, though, sure. As the fat goes, you will look more defined.

    So if I did want to gain muscle mass would I be able to do it at the same time as losing weight or should I wait until I've lost it all? (I've read that you need to eat more calories than usual to gain muscle but obviously that's contradictory to weight loss)

    Apart from newbie gains you might get if you're new to lifting (and it wouldn't be much), you're not going to put on mass while in a deficit. Many people go with a cutting and bulking cycle where you're eating at a deficit while cutting, and then eating at surplus while bulking (lifting heavy during both periods).

    What you do first would probably depend on where you are now in terms of goals. Close? Have a fair bit of fat to lose? Unfortunately, I don't think I'm quite qualified to give much more specific advice even if I had more information from you. You may wish to post in the Eat, Train, Progress group. The moderators ask some fairly detailed questions, and based on your responses may give you a good starting point.

    EDIT:if you do go seeking advice in that group, I'd suggest looking at the stickies. It will probably help answer initial questions you might have.
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member

    So if I did want to gain muscle mass would I be able to do it at the same time as losing weight or should I wait until I've lost it all? (I've read that you need to eat more calories than usual to gain muscle but obviously that's contradictory to weight loss)

    Yeah my understanding is its pretty much a two-step. You weight lift during weight loss to retain muscle and build strength and form but you won't add muscle mass during that time.
  • vismal
    vismal Posts: 2,463 Member
    Agree with the rest of the responses. Any mass gained in a prolonged deficit will be minimal. Don't concern yourself with that. Focus on building strength and learning good form while you are in your fat loss phase. That way, when you reach a body fat you are comfortable with, you will already have all the knowledge you need to start building up a muscular base.
  • RHachicho
    RHachicho Posts: 1,115 Member
    It depends a lot on you individually. If your body has a propensity to build muscle mass easily then you will see small gains in muscle mass at a reasonable deficit. But you need to decide what is most important to you. If you are on a 1200 calorie diet then you likely will not see any gains. As neither did I on a 1500 when I tried it. However after upping my calories to 2000 a day and Intentionally going over that limit on gym days i have seen small mass improvements and significant strength increases. all while losing about 2lb a week. Here's some tips.

    Semi Skimmed or Whole milk is your FRIEND. Chug about 300 - 500 ml's of this directly after your workout. It's a mammals secret weapon. Brought to you by the same evolutionary geniuses that made your hands your brains and all the other things in your body that science can't even come close to replicating. With millions of years of slow steady refinement this super liquid is perfectly designed to build mammal bodies .. do not neglect it! You really honestly don't need a protein shake. Milk will do fine for most peoples purposes. And it even comes with carbs to refill your muscle glycogen. Isn't mother nature a thoughtful one.

    Make sure you fill on carbs 2/3 hours before your workout and take protein (see above) within 20 mins of finishing it. with your body in a general deficit it is important to make sure the environment in your body is as friendly as possible towards muscle growth.

    Focus initially on building ab, pelvic and back strength. Buck for buck I have found these muscles improve their function faster more reliably than limb muscles. Especially at a deficit. And these muscles also give strength to your limbs and enhance your ability to maintain high resistance cardio and other compound exercises like squats. It's very difficult to squat effectively if your core is weak. A weak core and a heavy body tends to preclude stuff like push ups as well as any other exercise that requires you to support a decent chunk of your body weight on your limbs. After four months I am just now able to do two sets of 20 knee-supported push ups. And it feels like such a victory. I know my first set of 10 real push ups has gotta be only a few weeks away .. if that. And compound exercises like that are also great at helping you to burn calories.

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