Gain muscle or lose weight first?

Emi_chan
Emi_chan Posts: 105 Member
edited September 25 in Health and Weight Loss
I consider myself to be "skinny fat" due to the fact that I'm apple shaped and most of my flab comes from the arms and belly areas. After doing a couple calculations, it looks like I'm at about 26% body fat. But I find that it's so hard to lose weight and build muscle, it seems. At least for me. Any idea how to do this? I've been trying to eat more (1500-1800 calories) and then burning about 300-600 calories to end up in a net of as close to 1200 as possible.

Should I concentrate on losing weight first and then building muscle when I'm in my maintenance stage? Or should I build muscle and let the muscles burn (hopefully) the fat naturally?

Thanks in advance for any feedback! :)

Replies

  • WinKitty
    WinKitty Posts: 119
    Good question. Eager to hear any answers for myself.
  • SaraTonin
    SaraTonin Posts: 551 Member
    Considering you're so close to your goal weight, I would concentrate on the muscle building. Going for JUST the weight loss when you're that close to goal weight can stall you in your goal.
  • CardiacNP
    CardiacNP Posts: 554 Member
    I would do a program with strength training involved with cardio and proper diet. I used the beachbody Power 90 and walking/jogging and recently started cycling.

    Just be active be consistant and eat well.

    Make the right choices 90 % of the time and the results will follow!
  • veggeslady
    veggeslady Posts: 64
    Try gaining muscle because muscle increases your metabolism. Try P90X I love it and it firms and tones you!!
  • Simone1970
    Simone1970 Posts: 67
    I've been lifting weights for 20 years and have competed as an amateur body builder, and would recommend you build up your muscle density to get over the "skin fat" situation. I would have you focus on strength exercises like squats, deadlifts, and lunges (for slimming/tonning) for the legs, T-Row, seated row, pull downs and bent over rows for the back, and basic pushing exercises for the chest like the bench, incline bench, and flys. If you want to concentrate on other areas like shoulders, then do the military press and the inclined dumb bell press (sitting up straight on a charir).

    Also make sure you are taking in enough protien. You absolutely need protien/amino acids to build up your muscle mass.

    I think based on your situation you should focus on building muscle but still continue doing cardio. In conjunction together, you will continue to get lean while building muscle. You just need to make sure the calories you're taking in are high in protein and good fats like those found in fish oils. Too many carbs will unfortunately keep you in the skinny fat state you are in.

    Best of luck to you!...Simone
  • aanddplusoanda
    aanddplusoanda Posts: 189 Member
    I honestly would gain muscle...since muscle burns fat causing you to lose weight in the long run (muscle weighs more than fat). All in all...you're doing the same thing at the same time putting yourself that much closer to your goal :) Good luck! Not that far to go!
  • Emi_chan
    Emi_chan Posts: 105 Member
    Thank you!! Right now, I'm taking strength training (that includes cardio) for 3 days a week and I also do cardio on the elliptical for the remaining 3 days. I find that as long as I eat more, I can actually lift heavier weights! Maybe it's psychological but it's been working. lol I guess I'll be focusing on muscle building. :)
  • biceptor
    biceptor Posts: 18
    I would also say focus on muscle building first. Increasing muscle will increase your resting metabolic rate, so you will naturally burn more calories just resting! This is because muscles take an extreme amount of energy for your body to maintain. Also, it is hard to increase muscle without putting on a little bulk, because your body does require a few extra calories in order to provide those working muscles with enough nutrients to keep them from breaking down. I would set a goal weight (higher than what you are now) of lean muscle you would like to put on. After you reach that goal, start trying to cut down a little bit, but don't forget to weight train, and eat your tunas and your chickens to keep feeding those muscles!
  • rileysowner
    rileysowner Posts: 8,330 Member
    You need a higher net calories. I would suggest for working out you do Metabolic Resistance Training. You can find out more about it here http://www.myfitnesspal.com/blog/rileysowner/view/metabolic-resistance-training-86959
  • MakingAChoice
    MakingAChoice Posts: 481 Member
    Try gaining muscle because muscle increases your metabolism. Try P90X I love it and it firms and tones you!!

    This^^

    Build muscle and the fat will go away. Just because muscle burns 10 times as many calories as fat does. I love the P90X program even if it does leave me sore and walking like an old man at times.:laugh:
  • cacrat
    cacrat Posts: 336 Member
    I'd say lose fat. Get down to about 22%bf and then try and gain some muscle. You recognize that without a very specific, cyclical diet, you won't be able to lose weight and gain muscle at the same time right? In order to gain muscle you will have to eat more calories than you burn. On the other side, as you know, to lose weight you have to burn more calories than you eat. So if you want to make muscle you will have to eat more calories than you burn, and most of the time that will mean you will have to also gain fat.
  • Emi_chan
    Emi_chan Posts: 105 Member
    What do you all have as your carbs/protein/fats ratio?
  • spiritcrusher
    spiritcrusher Posts: 326 Member
    If you're looking to put on muscle, I highly recommend 40/40/20 (Protein/Fat/Carb)

    Bulk then cut.
  • Emi_chan
    Emi_chan Posts: 105 Member
    If you're looking to put on muscle, I highly recommend 40/40/20 (Protein/Fat/Carb)

    Bulk then cut.

    Thanks!! I have mine currently set to 40/30/30 (Carbs/Proteins/Fats) - I guess I'll be changing that. :)
  • chanstriste13
    chanstriste13 Posts: 3,277 Member
    Make the right choices 90 % of the time and the results will follow!

    dig this. my leftover 10% belongs to cheetos and chocolate!
  • spiritcrusher
    spiritcrusher Posts: 326 Member


    Thanks!! I have mine currently set to 40/30/30 (Carbs/Proteins/Fats) - I guess I'll be changing that. :)

    You got it fellow nyc'er!

    Let me know if you need any more tips!
  • mwhartley
    mwhartley Posts: 35
    I think Simone is 100% on the mark. Also I think that is one of the best posts ever with great information!!!!
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