Fat loss vs muscle gain

AngieGetsHealthyin2012
AngieGetsHealthyin2012 Posts: 45 Member
edited November 2024 in Fitness and Exercise
So, I've been killing myself the last several months with a calorie deficit and heavy (5x5) lifting, and seeing very little progress with either one. Then I saw this article:

http://www.aworkoutroutine.com/how-to-build-muscle-and-lose-fat/

Which basically says it's nearly impossible to lose fat and gain muscle simultaneously. I have about 10 more very stubborn pounds to lose, so if I had to pick one, I think I'd choose to lose the rest of the weight and then start heavier lifting again.

Any thoughts on this article? If I'm currently lifting as heavy as possible 3 times per week (plus other floor work), what should I switch to in order to maintain my current muscle strength until the weight loss is where I want it?

And... how is it possible that weight lifting might hamper weight loss, if you are in a calorie deficit? It seems like it would hinder muscle growth, but that you should still at least lose weight. I can't wrap my brain around that. I'm sure some of you will have alternate opinions. This article seems to be a widely accepted theory though, so I dunno.

Replies

  • ninerbuff
    ninerbuff Posts: 49,061 Member
    Usually what I find happening with clients is that they are overestimating the actual calorie burn of exercising with weights. Had a client stalling for a couple of weeks then found out she was counting her exercise of an hour with me at 600 calories per hour.......about 200 more calories than what it was supposed to be because she monitored it with an HRM.
    If you're really close to goal, then just try cutting down about 250 calories more per day and see what happens. Do this for at least a couple of weeks.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • AngieGetsHealthyin2012
    AngieGetsHealthyin2012 Posts: 45 Member
    Thanks ninerbuff, I'll try this. I've actually stopped logging activity entirely, and am coming in below or right at 1200-1500 per day. Since doing that I am seeing a few pounds come off.

    Would you suggest switching to muscle/strength maintenance until the last pounds are gone, or continuing to push through at the gym?
  • celticlass69
    celticlass69 Posts: 61 Member
    Good idea ninerbuff, I found that article very interesting Angie. He/She really speaks her mind. I also found this article also interesting;

    http://www.aworkoutroutine.com/how-to-lose-fat-without-losing-muscle/

    Hope you reach your goal.
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