We are pleased to announce that today, March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Is it better to lose weight first, gain muscle later?

Skibop2010
Skibop2010 Posts: 5 Member
edited November 2024 in Getting Started
Hi, I'm new to the forums

Anyways, I'm currently on track to lose weight. I'm 5'2, right now at 142.5 pounds. I want to get down to 120 pounds, but I don't want to be "skinny-fat", you know, skinny but weak. I currently go to the gym and do cardio plus weight machines. I work triceps, biceps, lower back, abs, thighs, shoulders etc. The lat pulldown is my fave machine :)
I want to have definition when I get down to that size, but I'm not sure whether to just focus on losing the weight.

Also, when I do get to my goal weight, to maintain that weight, does that mean I should stop doing cardio and just focus on weight lifting?

Replies

  • Skibop2010
    Skibop2010 Posts: 5 Member
    bump
  • loulamb7
    loulamb7 Posts: 801 Member
    Focus on losing the weight but continue the weight training to conserve as much muscle as possible and avoid being skinny fat. If you can switch to a beginners weight lifting program that includes the major compound movements, such as:
    Stronglifts 5x5
    New Rules of Lifting for Women
    Strong Curve
    All Pro

    How much cardio are you doing?
  • arditarose
    arditarose Posts: 15,573 Member
    You should be on a lifting program now. Yesterday. You want to save LBM while you're in a deficit. Then when you get to goal, you will have something to work with and a more desired body composition. The programs mentioned above are all good.
  • Skibop2010
    Skibop2010 Posts: 5 Member
    loulamb7 wrote: »
    Focus on losing the weight but continue the weight training to conserve as much muscle as possible and avoid being skinny fat. If you can switch to a beginners weight lifting program that includes the major compound movements, such as:
    Stronglifts 5x5
    New Rules of Lifting for Women
    Strong Curve
    All Pro

    How much cardio are you doing?

    I walk to and from the gym, so 60 minutes of brisk walking, plus
    one of these cardio at the gym: elliptical (20 minutes), bike (15 minutes) or stair stepper (10 minutes)
  • canary_girl
    canary_girl Posts: 366 Member
    Lift. Get away from the weight machines and join the boys in the free weight section. I do chest/tricep on monday, back/bicep on wednesday, and shoulders/legs on friday. I lift to fail at 10 reps and switch routines every 6 weeks. I follow the Body By Design program.

    I also run sprint intervals for 20 minutes then take a spin class mon-fri. (I know, but I seriously couldn't live without my run and cycle). And eat on a deficit. I've lost 40lbs so far. I've reached my goal, but might like to lose another 10 lbs.

    Start lifting for 6 months and re-evaluate your goals.
  • jrline
    jrline Posts: 2,353 Member
    For me yes that was the much better route
This discussion has been closed.

Categories