Catabolic and Anabolic

Romans624
Romans624 Posts: 822
edited October 2024 in Fitness and Exercise
Hi there!

I've been trying to understand everything with regard to the best way to lose weight. I've learned that the traditional way to lose weight is catabolic - and you reduce calories, lose fat and some muscle. An anabolic process is when you build muscle, but to do this you have to have more calories, more protein, and the muscle builds underneath whatever fat you have. However this muscle may help you to lose the fat faster.


My question is, if I have 100 or so lbs to lose.... and I know that cardio, and a calorie deficit can slow my metabolism and catabolize my muscles, should I do weight training instead? I have searched online and in forums and I don't see anything that clearly says you can enter the two modes at once - muscle building and fat losing(weight loss). The reason I am concerned of course is I want to keep my muscle since I don't want to have to rebuild it, and it will supposedly help me lose weight faster, but if I have a ton of fat to lose is it a lost cause to focus on the weight training alone.

I guess I'm lost on this topic. I suppose I could suck it up, lose weight by deficit, and rebuild muscle later. I know I asked a similar Q the other day but I don't think it was the same.... Thanks for any tips or leads.

Replies

  • rachdlew
    rachdlew Posts: 108
    I also had 100 pounds to lose and I did the 30ds in the beginning and that combines cardio and strength. I got bored with that quickly and found that I needed more so I went to the gym and started to work with a trainer. I do weights Monday Wednesday and Friday and cardio on tuesday and thursday and I am losing weight at a steady pace. The thing about it is if you have that amount of weight to lose any kind of steady exercise will shed pounds. Losing a significant about losing a significant amount of weight is it tends to leave a lot of excess skin. If you build muscle not only doees it help with the loose skin on your arms and legs but it helps to keep the weight off because muscle burns more calories. I like working with weight more than cardio and I like the way I am looking now that I am toning up by lifting. In the end its all about what works for you and your weight loss. I hope this helps you and if you need more support feel free to add me as a friend.
  • BeautyFromPain
    BeautyFromPain Posts: 4,952 Member
    Hi there!

    I've been trying to understand everything with regard to the best way to lose weight. I've learned that the traditional way to lose weight is catabolic - and you reduce calories, lose fat and some muscle. An anabolic process is when you build muscle, but to do this you have to have more calories, more protein, and the muscle builds underneath whatever fat you have. However this muscle may help you to lose the fat faster.


    My question is, if I have 100 or so lbs to lose.... and I know that cardio, and a calorie deficit can slow my metabolism and catabolize my muscles, should I do weight training instead? I have searched online and in forums and I don't see anything that clearly says you can enter the two modes at once - muscle building and fat losing(weight loss). The reason I am concerned of course is I want to keep my muscle since I don't want to have to rebuild it, and it will supposedly help me lose weight faster, but if I have a ton of fat to lose is it a lost cause to focus on the weight training alone.

    I guess I'm lost on this topic. I suppose I could suck it up, lose weight by deficit, and rebuild muscle later. I know I asked a similar Q the other day but I don't think it was the same.... Thanks for any tips or leads.

    Cardio and calorie deficit will NOT slow your metabolism if you are eating enough calories for you. Which for most women is around 1500, not 1200. Yes weights can fasten your metabolism but will take years to do that. I am at a deficit, have been eating about 1500 cals (plus exercise cals) and have lost 13 kgs so far and have noticed I am much more toned.
    You can still tone whilst on a calorie deficit.
    I do usually about 45-60 mins of cardio then 15 minutes of weights (every second day)

    Best of luck to you :)
  • Romans624
    Romans624 Posts: 822
    I also had 100 pounds to lose and I did the 30ds in the beginning and that combines cardio and strength. I got bored with that quickly and found that I needed more so I went to the gym and started to work with a trainer. I do weights Monday Wednesday and Friday and cardio on tuesday and thursday and I am losing weight at a steady pace. The thing about it is if you have that amount of weight to lose any kind of steady exercise will shed pounds. Losing a significant about losing a significant amount of weight is it tends to leave a lot of excess skin. If you build muscle not only doees it help with the loose skin on your arms and legs but it helps to keep the weight off because muscle burns more calories. I like working with weight more than cardio and I like the way I am looking now that I am toning up by lifting. In the end its all about what works for you and your weight loss. I hope this helps you and if you need more support feel free to add me as a friend.

    Thanks for the info! Do you intake more calories or protein b/c of the weight training? I am 5/8, 277 lbs, and MFP says for 2lbs a week to take in about 1600 cals per day. I try to work of about 4-600 cals each day, 3-5 days a week so far. I really want to do weight training but I am not sure about the calorie count. Will add you!
  • sarah307
    sarah307 Posts: 1,363 Member
    mix cardio and strength.. both will burn lots of calories and increase muscle mass so you burn more calories throughout your normal day as well..

    dont worry too much about the technical stuff ...and just do what feels right for you

    your entire metabolism is the process of catabolism and anabolism together .. catabolism meaning 'process of breaking down' and anabolism meaning 'process of casting up or building up' / which i'm sure you already know that.. but I am thinking you are basically just confused about doing cardio or strength first ?

    the answer is combine both like the person commented above about 30DS! good luck hope this helped!
  • Romans624
    Romans624 Posts: 822
    Yes, I am/was confused because the advice goes like this:

    Lose weight/fat = reduce calories

    build muscle = increase calories

    losing weight can lead to losing muscle, and this is bad for losing weight because it reduces metabolism

    gaining muscle is great for metabolism, but if it doesn't burn enough calories (fat), then you will have nice muscle under a big layer of fat.


    I read that the two "modes" are difficult to maintain at once. So if I do cardio and strength together, I wonder if I should stick with 1600 cals but have more protein and that would be fine.


    I guess I will lose weight either way... but I def want to add strength for multiple reasons... just not at the expense of losing fat. Thx for the advice. At some point I may consult a sports nutritionist to see how I can get the full benefit of cardio, strength, and keep my muscle and lost ehfat. Sorry if I am overthinking it... I just want to do it the right and best way.


    When I weighed 150...> I was totally "skinnyfat". Don't want to be this time!
  • rachdlew
    rachdlew Posts: 108
    Hi there!

    I've been trying to understand everything with regard to the best way to lose weight. I've learned that the traditional way to lose weight is catabolic - and you reduce calories, lose fat and some muscle. An anabolic process is when you build muscle, but to do this you have to have more calories, more protein, and the muscle builds underneath whatever fat you have. However this muscle may help you to lose the fat faster.


    My question is, if I have 100 or so lbs to lose.... and I know that cardio, and a calorie deficit can slow my metabolism and catabolize my muscles, should I do weight training instead? I have searched online and in forums and I don't see anything that clearly says you can enter the two modes at once - muscle building and fat losing(weight loss). The reason I am concerned of course is I want to keep my muscle since I don't want to have to rebuild it, and it will supposedly help me lose weight faster, but if I have a ton of fat to lose is it a lost cause to focus on the weight training alone.

    I guess I'm lost on this topic. I suppose I could suck it up, lose weight by deficit, and rebuild muscle later. I know I asked a similar Q the other day but I don't think it was the same.... Thanks for any tips or leads.

    Cardio and calorie deficit will NOT slow your metabolism if you are eating enough calories for you. Which for most women is around 1500, not 1200. Yes weights can fasten your metabolism but will take years to do that. I am at a deficit, have been eating about 1500 cals (plus exercise cals) and have lost 13 kgs so far and have noticed I am much more toned.
    You can still tone whilst on a calorie deficit.
    I do usually about 45-60 mins of cardio then 15 minutes of weights (every second day)

    Best of luck to you :)






    When I started my weight training and diet I noticed a boost in my metabolism in the first week and I also lost 8 pounds in the beginning and I am still losing weight every week. I eat a 2000 calorie diet 4 days a week and an 1800 calorie diet 3 days a week. Protine shakes and all and I have lost 35 pounds in about 40 days. I feel great and I am building muscle and not bulking.I know things work differently for different people but weight training is working wonders for me. The smaller you are the lower your calorie intake will be even for weights. I am 6ft tall and just a big person so I need a lot ore than the average woman.
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