Loose weight & Gain muscle at same time?

It is for people who are new to lifting weights and for people who are very overweight. Rather than trying to lose weight and gain muscle you could maintain weight, lose fat, and gain muscle. It's called recomposition. Essentially you ensure you eat adequate protein while following a progressive lifting routine. It's not a fast process, but gaining muscle is slow for women in general.

If you eat sufficient protein while keeping your calorie intake at what is now but you also add more strength building exercise then the end result will be increased muscle while losing fat, since the increase in exercise will create a slight calorie deficit.

clags301 wrote: »

rmgnow wrote: »

To lose fat and gain muscle, at the same time, at your age, you'd probably have to do steroids.
Just letting you know your options

Seriously? I'm not talking about bodybuilding! So, youre saying I will just be bone and skin when I lose the fat? That doesn't make sense - I see plenty of 50+ women with muscle definition and toned bodies. What am I missing?

Ya. You would have to lose weight, then you would have to gain muscle.
Very hard to do it at the same time.
I'm not saying you can't have a toned body at all

To see significant gains... 3-5 hours of cardio and an equal amount of lifting/ week

livingleanlivingclean wrote: »

clags301 wrote: »

rmgnow wrote: »

To lose fat and gain muscle, at the same time, at your age, you'd probably have to do steroids.
Just letting you know your options

Seriously? I'm not talking about bodybuilding! So, youre saying I will just be bone and skin when I lose the fat? That doesn't make sense - I see plenty of 50+ women with muscle definition and toned bodies. What am I missing?

You already have muscle. If you didn't, you'd be a crumpled pile on the floor. Muscle definition comes from losing fat to uncover the muscle. You lose the fat by being on a deficit, and resistance training at the same time will help maintain the muscle you have. If you lose the fat and aren't happy with the amount of muscle you have, then you need to eat in a slight surplus, keep lifting and try to gain some - this is a long, slow process!

Long slow process indeed.
At the OPs age.
I stand by my first post

I do not think recomp is the most efficient way for the OP to go. Far from it actually. Why not focus on fat loss and lose the 10 lbs that she states she still has to lose, then focus on a slow weight gain doing a resistance training program the entire time during both phases. Fat loss/muscle gain cycles are going to be MUCH more efficient then endless recomping. Even for those new to training I think cycling is going to net a total of more fat lost and muscle gained then recomping. It's true that OP has potential to gain a bit of muscle during the fat loss phase if she is new to weight training, that's basically just a bonus and isn't going to be hugely significant. IMO recomps make more sense once you've already done a few gain/loss cycles.