Lose Weight First or Build Muscle?

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Replies

  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    sllm1 wrote: »
    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.

    ^^ this
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I've done 30DS 2x...it is not a muscle building workout.

    If you want to build muscle (unless obese, new to lifting or a teenage boy) you need to eat in a caloric surplus and do a progressive load lifting program...

    Yes you can recomp but people typically choose that after they have lost the weight and been heavy lifting for a while...

  • dnreeves
    dnreeves Posts: 4 Member
    edited March 2016
    MommyMeggo wrote: »
    dnreeves 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. :)

    It is not conflicting if you read what I said. I said it is better to focus on reducing percentage of body fat. I also said there were advantages to gaining muscle. As an example of why you should not focus on weight was the fact that if you gain muscle - you would gain weight - but the percent body fat would be reduced. ( A good thing ) It was to explain why the focus should not be on absolute weight. Hope that clarifies my statements.

    David
  • K_deng
    K_deng Posts: 12 Member
    You will gain more muscle, AND lose more fat, by building muscle FIRST.

    Muscle-building exercises are powered by sugar, but muscles use fat as their 'off-duty' fuel. Stronger muscles burn more fat, all the time when you're not in the gym.

    By gaining strength and power before you lose weight, you will also find out that you don't have as much bodyfat as you think. Untrained muscle (especially waist muscles) can feel just like bodyfat. When you start training, muscles that you thought were fat will gain tone and start to shape up.

    Losing weight first means getting rid of some of this hidden muscle mass, which makes it harder to lose bodyfat.
  • 12by311
    12by311 Posts: 1,716 Member
    drummondk wrote: »
    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!


    Just looked at your pictures. Make friends with the barbell girl. Don't waste anymore time! Go for it.
  • 12by311
    12by311 Posts: 1,716 Member
    ginamcy wrote: »
    drummondk wrote: »
    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

    Gah. I wish so badly that fat really did turn into muscle.
  • burtisfamily7
    burtisfamily7 Posts: 44 Member
    Add weight lifting! You will build muscle, boost metabolism and more muscle means burning more calories. Cardio is good for burning fat, boosting endurance and cardio health, but building muscle will help with bone strength, boost metabolism and reshape and build, as you gain muscle and burn fat, you will have a better chance of not having loose skin. There is a huge group on here of people who lift only, some started quite heavy and have had miraculous results! Just add some cardio, or even walking moderately. I think the benefits of weight lifting shouldn't be something that waits. Lean muscle is what you need! And studies back this up for losing weight vs just cardio!
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    burtisfamily7 wrote: »
    Add weight lifting! You will build muscle, boost metabolism and more muscle means burning more calories. Cardio is good for burning fat, boosting endurance and cardio health, but building muscle will help with bone strength, boost metabolism and reshape and build, as you gain muscle and burn fat, you will have a better chance of not having loose skin. There is a huge group on here of people who lift only, some started quite heavy and have had miraculous results! Just add some cardio, or even walking moderately. I think the benefits of weight lifting shouldn't be something that waits. Lean muscle is what you need! And studies back this up for losing weight vs just cardio!

    the bolded part is not a guarantee...

    I have been lifting since Sept 2013 and I have yet to build any appreciable muscle and I lift heavy and get in my protein.

    Why? because I am in a deficit a lot. not always so I may have gained a pound or 2 over the last couple of years but not a lot.
  • RGv2
    RGv2 Posts: 5,789 Member
    ginamcy wrote: »
    drummondk wrote: »
    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

    wuhwhat.gif

    Even if it were possible, why wouldn't the OP want a little more muscle? OP, please don't listen to the above.

    Lose now, build later really isn't a prescribed approach. When we lose weight we lose water, fat, and muscle. To combat that muscle loss we keep our protein intake up and perform a progressive overload program of some sort. By doing so we combat that muscle loss so we lose mainly water and fat. What that will do is help lower your BF% in a more effective way, stripping the fat away from the muscle you've been retaining giving you better muscle definition (tone). That's really what you want, right? A more efficient way of lowering your BF%.

    I'm not saying don't do cardio. I do a lot of it myself, but lifting in some sort of overload capacity is also important. Sure, your weight might not drop as fast as you want, but your BF% will most likely drop faster.
  • MommyMeggo
    MommyMeggo Posts: 1,222 Member
    dnreeves wrote: »
    MommyMeggo wrote: »
    dnreeves 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. :)

    It is not conflicting if you read what I said. I said it is better to focus on reducing percentage of body fat. I also said there were advantages to gaining muscle. As an example of why you should not focus on weight was the fact that if you gain muscle - you would gain weight - but the percent body fat would be reduced. ( A good thing ) It was to explain why the focus should not be on absolute weight. Hope that clarifies my statements.

    David

    Yes, my brain was not braining. :)
    I guess when my sleep goes out the window as does my reading comprehension and thinking abilities. LOL.
  • ashleyjongepier
    ashleyjongepier Posts: 130 Member
    give fitnessblender.com a look.
  • kgirlhart
    kgirlhart Posts: 5,165 Member
    12by311 wrote: »
    ginamcy wrote: »
    drummondk wrote: »
    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

    Gah. I wish so badly that fat really did turn into muscle.

    Me too. I would so love it if I could lose half my fat and the other half would turn into muscle.
  • jemhh
    jemhh Posts: 14,261 Member
    Eat in a calorie deficit and follow an established progressive resistance program. You can lift weights or you can do bodyweight work or you can do a combination. Here are a few beginner weightlifting programs. There are a bunch more but I'm only posting a few in a few different rep ranges so you are not overwhelmed with too much info since this thread is already a bit bonkers. (Note, Strong Curves is the only one in this list that has a bodyweight program. It's actually a book with 3 weighlifting programs and one bodyweight program in it.)

    * All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
    * Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
    * NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
    * Starting Strength & Practical Programming Novice - http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
    * Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
  • drummondk
    drummondk Posts: 79 Member
    Thank you everyone for your responses! I've taken a look at many of the links and info y'all have provided. I feel much more informed now! I appreciate you all!
  • heatherlewisis
    heatherlewisis Posts: 118 Member
    I've been resistance training since the beginning of my weight loss journey... You should do both. Now that I'm leaner I can see cuts in my muscles that I've never had before... I did a hand stand today. A HAND STAND. I've never ever been strong enough to do that in my life. You should do both- and do them together. Resistance mixed with cardio is most effective for burning calories and retaining lean muscle mass while losing.

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