Losing weight keeping muscle?

Romans624
Romans624 Posts: 822
edited October 3 in Fitness and Exercise
Hi there...

I want to do everything possible to maximize health, nutrition, and fat loss as expediently as possible. I have heard though that losing weight can cause muscle loss. To counter this, I've been jumping on every weight machine I can find at the gym, but it is my understanding that the quantity of calories or source of calories affects this too.

In addition to weight training, what things do I need to keep in mind to lose the fat but keep and build the muscle(which helps me lose weight)?


Thanks!! :)

Replies

  • MikeSEA
    MikeSEA Posts: 1,074 Member
    It's very difficult to actually build muscle in a caloric deficit. That said, you can minimize muscle loss through strength training and a decent amount of protein. Try for 1g/lb of body weight in protein per day, just don't go over your total caloric goal.
  • Greenwellj
    Greenwellj Posts: 45
    I do a good protein shake that lays down the lean muscle tissue and helps your body burn fat.
  • kdmj101
    kdmj101 Posts: 1
    anyone has any tips on losing Belly fat ?
  • fastbelly
    fastbelly Posts: 727 Member
    From what I gather the best way is to lose weight first and then build muscle, it is very hard to lose weight and build muscle at the same time because it is very hard to build muscle while on a deficit.

    Good luck
  • fastbelly
    fastbelly Posts: 727 Member
    anyone has any tips on losing Belly fat ?

    you need to lose fat all over to lose belly fat, you cannot target one specific area.
  • daves160
    daves160 Posts: 600
    Lots of protein and whole milk products. Good plain Greek yogurt has lots of protein and is loaded with other good stuff.
    Whole milk, cottage cheese, nuts and berries. Try to stay away from "white" foods like rice, pasta, bread, potatoes.
    Brown rice, whole wheat pasta, yams are good alternatives.

    http://www.myfitnesspal.com/blog/daves160
  • Romans624
    Romans624 Posts: 822
    Thanks for the info! I suspected protein was a good part of it. I haven't been consuming nearly enough of that - I don't think. I guess that goes with the switch of having people cook for you (restaurants) to really cooking yourself.


    :)
  • dcgonz
    dcgonz Posts: 174 Member
    I lost weight while also building muscle, it can be done you just have the right kind of diet. I eat all of my exercise calories back and I have a fairly clean diet with lean meats, fruits, veggies and nuts, no processed foods! While losing weight my diet consisted of 40% protein, 40% carbs and 20% fat. For the last 5lbs I needed to lose I upped my protein to 50% and fat to 30% and lowered carbs to 20%. The key is to make sure you are eating plenty of protein.

    Diana
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