Lose Weight First or Build Muscle?
drummondk
Posts: 79 Member
Opinions please...
I've been on my weight loss journey for a few weeks now. I've been counting calories, weighing my food, walking 2.5 miles pretty much daily, and working out with PiYo. I've seen good results in just a few weeks.
I was thinking about adding in some more interval/weight training. A few years ago, I completed the 30 Day Shred with awesome success. I lost inches, but not weight.
I'm heavier now than when I started 30DS last time. I guess my question is...should I focus on losing the fat/weight first or is it a good idea to try to add muscle in there at the same time?
I'm one of those people who puts TOO much focus on the number on the scale (and I'm fully aware). I'm thinking about having my husband hide it from me and only bringing it out on weigh in days. lol
Thanks for any advice!
I've been on my weight loss journey for a few weeks now. I've been counting calories, weighing my food, walking 2.5 miles pretty much daily, and working out with PiYo. I've seen good results in just a few weeks.
I was thinking about adding in some more interval/weight training. A few years ago, I completed the 30 Day Shred with awesome success. I lost inches, but not weight.
I'm heavier now than when I started 30DS last time. I guess my question is...should I focus on losing the fat/weight first or is it a good idea to try to add muscle in there at the same time?
I'm one of those people who puts TOO much focus on the number on the scale (and I'm fully aware). I'm thinking about having my husband hide it from me and only bringing it out on weigh in days. lol
Thanks for any advice!
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Replies
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Opinions please...
I've been on my weight loss journey for a few weeks now. I've been counting calories, weighing my food, walking 2.5 miles pretty much daily, and working out with PiYo. I've seen good results in just a few weeks.
I was thinking about adding in some more interval/weight training. A few years ago, I completed the 30 Day Shred with awesome success. I lost inches, but not weight.
I'm heavier now than when I started 30DS last time. I guess my question is...should I focus on losing the fat/weight first or is it a good idea to try to add muscle in there at the same time?
I'm one of those people who puts TOO much focus on the number on the scale (and I'm fully aware). I'm thinking about having my husband hide it from me and only bringing it out on weigh in days. lol
Thanks for any advice!
Lose weight first nooo heavy lifting only cardio workouts maybe a few easy 15×3 any excercise you do do 3 sets 15 times rest every set you don't want your fat to become muscle0 -
Lose weight then add muscle.0
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Lose, then lift.0
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I'll plagiarize myself from http://community.myfitnesspal.com/en/discussion/comment/35863012#Comment_35863012 See the other comments there.
You'd be better off preserving your lean muscle mass while losing weight than trying to add muscle back on later.0 -
That's what I was thinking. Thanks everyone!
Any suggestions on other programs to try? I like PiYo, but sometimes I want a change.0 -
Opinions please...
I've been on my weight loss journey for a few weeks now. I've been counting calories, weighing my food, walking 2.5 miles pretty much daily, and working out with PiYo. I've seen good results in just a few weeks.
I was thinking about adding in some more interval/weight training. A few years ago, I completed the 30 Day Shred with awesome success. I lost inches, but not weight.
I'm heavier now than when I started 30DS last time. I guess my question is...should I focus on losing the fat/weight first or is it a good idea to try to add muscle in there at the same time?
I'm one of those people who puts TOO much focus on the number on the scale (and I'm fully aware). I'm thinking about having my husband hide it from me and only bringing it out on weigh in days. lol
Thanks for any advice!
Lose weight first nooo heavy lifting only cardio workouts maybe a few easy 15×3 any excercise you do do 3 sets 15 times rest every set you don't want your fat to become muscle
Fat doesn't become muscle. Lifting is good in a calorie deficit because it helps you retain muscle.0 -
Do resistance work and eat adequate protein as you lose to preserve LBM.
It is much easier to preserve the muscle you have while losing than to have to rebuild once you have lost the weight.
A body weight or progressive lifting programme would be good to include.
Here is a simple bodyweight workout you can do at home.
Cheers, h.
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/0 -
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middlehaitch wrote: »Do resistance work and eat adequate protein as you lose to preserve LBM.
It is much easier to preserve the muscle you have while losing than to have to rebuild once you have lost the weight.
A body weight or progressive lifting programme would be good to include.
Here is a simple bodyweight workout you can do at home.
Cheers, h.
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
This all bears repeating, but the bolded is exactly what I was planning on staying.
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Hi,You can do both at the same time. As a beginner you totally can. That's what I did. I find weight and strength training more effective than cardio. I went from 115 lbs to 104 lbs ( weighed in today)
I am way more muscly than 5 months ago. Everywhere! I developed delts,triceps, forearms,hamstrings and my quads are almost pure muscles. I do kettlebells, lift weights and do barbell squats,deadlifts, pole fitness, push up and pull ups.
My back fat disappeared.0 -
You can still lift but don't expect add muscle or gain much strength. Think of it more as exercise. I would also direct more of my focus toward cardio. Nothing in my opinion burns calories faster than good old cardio.0
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Oh and now I can see the start of a 4 pack. The two side lines are visible just on top of my navel and there is the middle line coming down. 2 months ago those lines were higher. My belly is leaning out ,soon the lines will go through my whole belly.0
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You can definitely do both at the same time -- I think the term for it is body recomposition. However, visible results are a little slower/subtler that way. If seeing changes is in the mirror is important to maintaining your momentum and motivation, I recommend losing fat first, then trying to build muscle later. If you focus on losing fat first, you'll see yourself slimming down a lot more than if you put on muscle while you are losing fat. Also, after you get your bodyfat % down, and start focusing on building muscle, you will have a better visual representation of your muscle gains as well.0
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You can still lift but don't expect add muscle or gain much strength. Think of it more as exercise. I would also direct more of my focus toward cardio. Nothing in my opinion burns calories faster than good old cardio.
Of course you can add strength and muscle if starting out. Personally, I had not been anywhere near a gym over the past decade and started in December. In the past 4 months, I have lost over 35lbs and have added strength and added muscle....all while at a significant caloric deficit. And yes, I do weights and cardio 5-6x a week.
Additionally, strength is far easier to increase as there is more that just size of the muscle that comes into play.
Out of interest:
Leg Press (full ROM) has increased from 3x10x255 to 3x10x360 (but can do 2x8x400)
Bench Press (Hammer Strength) has increased from 3x10x155 to 3x8x200
Seated Cable Row 3x10x125 has increased to 3x12x160
Arms started at 15.8". There has been fat loss, but last measurement was 16"0 -
You have to be lean for the muscles to be seen. Otherwise you just look like you gained more weight.0
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You do not need to wait to lose weight before beginning with strength training.
Eat at a small deficit and hit a balance of strength and cardio. You will lose weight and get stronger/fitter.0 -
Opinions please...
I've been on my weight loss journey for a few weeks now. I've been counting calories, weighing my food, walking 2.5 miles pretty much daily, and working out with PiYo. I've seen good results in just a few weeks.
I was thinking about adding in some more interval/weight training. A few years ago, I completed the 30 Day Shred with awesome success. I lost inches, but not weight.
I'm heavier now than when I started 30DS last time. I guess my question is...should I focus on losing the fat/weight first or is it a good idea to try to add muscle in there at the same time?
I'm one of those people who puts TOO much focus on the number on the scale (and I'm fully aware). I'm thinking about having my husband hide it from me and only bringing it out on weigh in days. lol
Thanks for any advice!
Lose weight first nooo heavy lifting only cardio workouts maybe a few easy 15×3 any excercise you do do 3 sets 15 times rest every set you don't want your fat to become muscle
Actually...lift and lift heavy if you want. You wont build muscle but you will gain strength and preserve existing muscle mass while losing fat. Lifting will help you drop inches and change your body more than you think.0 -
Ok, so after reading your responses I guess this is my next question.
I'm already doing PiYo, which is a lot of body weight. 30DS uses body weight and maybe 2-3 lb weights.
Y'all still think I should stick with the walking/cardio + PiYo and leave off the 30DS? I think I made 30DS sound more intense than it is.
Thanks for all the feedback so far!0 -
I'd go with the 30DS.0
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thewildair wrote: »You can definitely do both at the same time -- I think the term for it is body recomposition.
That is, indeed, the term.
But recomp takes so long... I tried it for a long time, with little success. I think the drawbacks, for me, were all mental. It's really difficult to lose fat when you're recomping and the scale isn't moving. You can tell yourself the science and logic of it all day long, but when the scale doesn't move, it's just discouraging.
What I found, for myself, is that it was really easy for me to focus on lifting and building muscle and getting PR's, and really hard to focus on diet. So yeah, I put on muscle and got stronger, but my body fat didn't decline. Recomp is a difficult strategy, IMO, because it forces you to focus on too many things at once.
I like the simplicity of cut/bulk.
I'm on day 29 now of cutting. 29 days of strict adherence to diet. That's my focus. I still go to the gym and lift, but not to get PR's and not to focus on gaining muscle. The scale is moving in the right direction. The fat loss is the focus, and that's enough.
You should do whatever you're comfortable with and whatever gets results. For me, recomp is just not a viable strategy. Food is a difficult thing for me to deal with, personally, so I have to spend all my focus on my food and not worry about anything else. Food and walking... food and walking...
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I do both with the more emphasis on cardio.0
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I would suggest doing something more strength focused than 30DS, which is more like cardio with weights. take a look at strong curves, starting strength, or new rules of lifting.
It is best to start strength training when you start losing weight, you will retain more muscle, get stronger, and be a lower BF% at your goal weight.
When is the best time to start strength training, the right answer is yesterday! I would argue that in a deficit strength training is more important than cardio. Cardio is good as it allows you to eat more and lose the same as you can do with diet alone (helps some people stick to it since they get to eat more)0 -
I would not focus on weight so much. Instead focus on reducing percentage of body fat. If you gain muscle, your percentage body fat will be reduced (assuming your diet does not change). You will gain weight. If you maintain your lean mass and lose body fat - your will lose weight. A big advantage to gaining muscle is that your BMR (your metabolic rate at rest) will go up. That means you will be burning more calories 24X7. Your strength will increase and you will feel great. You can get a rough estimate using a tool like this; http://www.active.com/fitness/calculators/bodyfat
or a more direct measure with calipers, or InBody, BodPod or DEXA. Here is another article: http://www.bodybuilding.com/fun/your-body-fat-percentage-how-its-measured-and-why-its-useful.html
David0 -
You can absolutely do both, especially if you are new to this. Take a look at Mike Matthews program. He has a book for women called thinner, leaner stronger. It's a mix of common sense diet with heavy lifting. You at the very least preserve the muscle you have. I have lost 50 pounds of fat and added 10 pounds of muscle on the program. My fiancé and I are both on it and it's been amazing. Nothing magical, just getting your macros right, counting calories, and a good lifting program.0
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I would not focus on weight so much. Instead focus on reducing percentage of body fat. If you gain muscle, your percentage body fat will be reduced (assuming your diet does not change). You will gain weight. If you maintain your lean mass and lose body fat - your will lose weight. A big advantage to gaining muscle is that your BMR (your metabolic rate at rest) will go up. That means you will be burning more calories 24X7. Your strength will increase and you will feel great. You can get a rough estimate using a tool like this; http://www.active.com/fitness/calculators/bodyfat
or a more direct measure with calipers, or InBody, BodPod or DEXA. Here is another article: http://www.bodybuilding.com/fun/your-body-fat-percentage-how-its-measured-and-why-its-useful.html
David
This is conflicting. You tell her not to focus on weight- but then list the advantages to lifting.
Also she will most likely NOT gain weight from adding new / bigger muscle while in a deficit. A calorie surplus is required for building muscle.
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I would suggest doing something more strength focused than 30DS, which is more like cardio with weights. take a look at strong curves, starting strength, or new rules of lifting.
+1
I found this convo to be super helpful and inspirational:
https://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky
Last February I started Stronglifts and gave up most cardio. I ate at a small deficit. I lost 25 pounds, and at 175 I was wearing clothes that hadn't fit since I was 165. I'm so glad I didn't wait to start lifting.
Before lifting, I was a fitness infomercial junkie. I have them all: 30DS, turbo jam, turbo fire, Billy banks, insanity, T25, and on and on.... nothing has changed my body like heavy lifting, and with less time in the gym. I'm currently 8 months pregnant and gave up lifting for various reasons. I CANNOT wait till I clear my 6 week post-partum appointment to get back to the heavy weights.0 -
I would suggest doing something more strength focused than 30DS, which is more like cardio with weights. take a look at strong curves, starting strength, or new rules of lifting.
It is best to start strength training when you start losing weight, you will retain more muscle, get stronger, and be a lower BF% at your goal weight.
When is the best time to start strength training, the right answer is yesterday! I would argue that in a deficit strength training is more important than cardio. Cardio is good as it allows you to eat more and lose the same as you can do with diet alone (helps some people stick to it since they get to eat more)
I'm 100% on board with all of this.
I lost my weight doing only heavy lifting, little to zero cardio. The strength and physique results were incredible.
Lift heavy! I don't know what all this piyo 30double d business is.0 -
arditarose wrote: »I would suggest doing something more strength focused than 30DS, which is more like cardio with weights. take a look at strong curves, starting strength, or new rules of lifting.
It is best to start strength training when you start losing weight, you will retain more muscle, get stronger, and be a lower BF% at your goal weight.
When is the best time to start strength training, the right answer is yesterday! I would argue that in a deficit strength training is more important than cardio. Cardio is good as it allows you to eat more and lose the same as you can do with diet alone (helps some people stick to it since they get to eat more)
I'm 100% on board with all of this.
I lost my weight doing only heavy lifting, little to zero cardio. The strength and physique results were incredible.
Lift heavy! I don't know what all this piyo 30double d business is.
30DS = Jillian Michael's 30 Day Shred. Can be very hard on knees: http://www.amazon.com/Jillian-Michaels-30-Day-Shred/product-reviews/B00127RAJY/ref=cm_cr_dp_qt_hist_one?ie=UTF8&filterByStar=one_star&showViewpoints=00 -
kshama2001 wrote: »arditarose wrote: »I would suggest doing something more strength focused than 30DS, which is more like cardio with weights. take a look at strong curves, starting strength, or new rules of lifting.
It is best to start strength training when you start losing weight, you will retain more muscle, get stronger, and be a lower BF% at your goal weight.
When is the best time to start strength training, the right answer is yesterday! I would argue that in a deficit strength training is more important than cardio. Cardio is good as it allows you to eat more and lose the same as you can do with diet alone (helps some people stick to it since they get to eat more)
I'm 100% on board with all of this.
I lost my weight doing only heavy lifting, little to zero cardio. The strength and physique results were incredible.
Lift heavy! I don't know what all this piyo 30double d business is.
30DS = Jillian Michael's 30 Day Shred. Can be very hard on knees: http://www.amazon.com/Jillian-Michaels-30-Day-Shred/product-reviews/B00127RAJY/ref=cm_cr_dp_qt_hist_one?ie=UTF8&filterByStar=one_star&showViewpoints=0
Oh that stuff. No.0 -
MommyMeggo wrote: »I would not focus on weight so much. Instead focus on reducing percentage of body fat. If you gain muscle, your percentage body fat will be reduced (assuming your diet does not change). You will gain weight. If you maintain your lean mass and lose body fat - your will lose weight. A big advantage to gaining muscle is that your BMR (your metabolic rate at rest) will go up. That means you will be burning more calories 24X7. Your strength will increase and you will feel great. You can get a rough estimate using a tool like this; http://www.active.com/fitness/calculators/bodyfat
or a more direct measure with calipers, or InBody, BodPod or DEXA. Here is another article: http://www.bodybuilding.com/fun/your-body-fat-percentage-how-its-measured-and-why-its-useful.html
David
This is conflicting. You tell her not to focus on weight- but then list the advantages to lifting.
Also she will most likely NOT gain weight from adding new / bigger muscle while in a deficit. A calorie surplus is required for building muscle.
He said don't focus on weight (as in stepping on the scale and looking at your weight), not don't focus on weights, you read into that.0
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