Weight loss and build muscles

MahFisher
MahFisher Posts: 2 Member
edited November 2024 in Fitness and Exercise
Hi everyone!

I was wondering what would be the best way to lose weight (10 kg) and build muscles?...I just started working out after a 2 year break...I'm not overweight but I want to get slimmer while building my muscles.

Thank you!

Replies

  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    Lose the weight first and then bulk to build muscle. Your goals are somewhat competing with each other.

    You can definitely strength train and get stronger while in a deficit but it is more difficult to gain muscle while in a deficit.
  • rybo
    rybo Posts: 5,424 Member
    Follow a good strength program, eat in moderate deficit. Relatively simple formula
  • cgvet37
    cgvet37 Posts: 1,189 Member
    I would eat at maintenance and follow a structured weight training program.
  • sijomial
    sijomial Posts: 19,808 Member
    rybo wrote: »
    Follow a good strength program, eat in moderate deficit. Relatively simple formula

    ^^^ This ^^^

    10kg is lot to lose when you say you aren't overweight.
  • jemhh
    jemhh Posts: 14,260 Member
    sijomial wrote: »
    rybo wrote: »
    Follow a good strength program, eat in moderate deficit. Relatively simple formula

    ^^^ This ^^^

    10kg is lot to lose when you say you aren't overweight.

    Can you explain what you mean by this? Most "healthy weight range" charts give a 30+ pound range. For my height, for example, the range is 118-154. It seems easy to be not overweight and still want to lose another 22 lbs if you're near the top of that range.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    jemhh wrote: »
    sijomial wrote: »
    rybo wrote: »
    Follow a good strength program, eat in moderate deficit. Relatively simple formula

    ^^^ This ^^^

    10kg is lot to lose when you say you aren't overweight.

    Can you explain what you mean by this? Most "healthy weight range" charts give a 30+ pound range. For my height, for example, the range is 118-154. It seems easy to be not overweight and still want to lose another 22 lbs if you're near the top of that range.

    Most people that think that they have X to lose actually have X + a lot. Everyone is fatter than they think!
  • jemhh
    jemhh Posts: 14,260 Member
    trigden1991 wrote: »
    jemhh wrote: »
    sijomial wrote: »
    rybo wrote: »
    Follow a good strength program, eat in moderate deficit. Relatively simple formula

    ^^^ This ^^^

    10kg is lot to lose when you say you aren't overweight.

    Can you explain what you mean by this? Most "healthy weight range" charts give a 30+ pound range. For my height, for example, the range is 118-154. It seems easy to be not overweight and still want to lose another 22 lbs if you're near the top of that range.

    Most people that think that they have X to lose actually have X + a lot. Everyone is fatter than they think!

    Oh, I know. That's why I don't mention how much weight I figure I need to lose to get to my goal to anybody in real life. I'm not overweight but I am still overfat, though most people I interact with would say I have nothing to lose.
  • JohnnyPenso
    JohnnyPenso Posts: 412 Member
    Same as the others, train with weights and cut calories. While cutting calories, training with weights is your best bet to maintain the muscle you have. Without the weight training or if you focus on cardio, you are bound to lose a significant amount of muscle in that 10kg weight loss. 5x5 Stronglifts, NROWLFW, Starting Strength are all proven winner programs. Focus on compound lifts that work multiple joints. Minimize cardio. Simple formula that really works.
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