When it comes to fitness, one of the most common questions people ask is, “Should I lose weight before building muscle?” Sometimes the answers seem contradictory, but the answer is different for everyone.
Ultimately, the right choice for you will depend on your fitness goals, your current body composition, and what you want to accomplish in the gym. Read on for our expert insights to help you find the best strategy for you. As always, be sure to consult with your doctor before starting any diet or exercise routine to make sure it’s right for you.
Lose weight before building muscle
Sometimes it makes sense to lose weight before hitting the weight room for some serious training.
If you have a significant amount of weight you want to lose, you may want to make weight loss a priority. If you’re living with obesity, there are proven health benefits to be had from just losing a little weight, including lower cholesterol, high blood pressure, and insulin resistance. 5% of body weightThis means that moderate weight loss can potentially improve your health.
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If you’re not already exercising, there are benefits to losing weight before building muscle. This approach can potentiallyReduces stress on jointsHowever, it is not without its drawbacks.
Strong Points
- Losing weightHigher energy levelsIt’s like taking off a heavy backpack, making your body feel lighter and more energized, helping you get the most out of your training.
- Having less body fat meansReduces strain on jointsThis relief makes exercise easier and helps prevent injury.
Cons
- If you cut calories too drastically,Loss of muscle.
- Rapid weight loss and aggressive calorie restriction Your basal metabolic rate decreases (BMR) This means you will burn fewer calories.
Build muscle before losing weight
Starting with muscle building means focusing on building strength and muscle mass first, rather than focusing on the scale.
This may be a good idea for people who are not obese but have high body fat and low lean mass. Normal weight Obesity Or NWO.
If this applies to you, build muscle and change your body composition. Risks associated with the New World OrderThese include heart disease and metabolic syndrome.
Let’s look at the pros and cons:
Strong Points
- Increased muscle mass Increased Basal Metabolic Rate (BMR) and Resting Metabolic Rate (RMR)This means you’ll burn more calories even when you’re resting.
- Improved self-esteem. A study They compared the impact of aerobic exercise and strength training on the mental health of obese teenagers, and found that after just four weeks, those who did strength training felt a significant improvement in their self-esteem and sense of physical fitness.
Cons
- Changes in muscle definition may not be seen immediately with higher calories.Body fat Percentage. Later, as you lose fat, your muscles may become more visible.
- Focus on building muscleOverall weight gainThis may seem discouraging if your main goal is to lose weight.
Remember, even if your focus is on building muscle, you should still pay attention to what you eat.
“Protein and carbohydrates are important for optimizing muscle gain. Protein intake is about 1.6 grams per kilogram Eating more than half your body weight in protein has been shown to slightly promote muscle mass gains more than lower protein intakes, Adequate carbohydrates “It’s important for exercise intensity, which is a key component of muscle building,” says Stephanie Nelson.
Is it possible to lose fat and gain muscle at the same time?
It’s possible. It’s called Body Recomposition, and it’s all about creating a balanced training and nutrition plan to achieve both goals at the same time.
“Remodeling your body composition is an excellent goal because it requires achieving sustainable weight loss and a balanced diet,” explains Stephanie Nelson, chief nutritional scientist and registered dietitian at MyFitnessPal.
My Fitness Pal Helps you stay on track as you develop healthy habits.
Here are some tips to keep in mind:
- Calorie intake： NeedControl your calorie intake Remember: overeating causes muscle loss and undereating hampers fat loss.
- exercise: Both endurance and resistance training Maintaining muscle mass Losing weight.
- Protein intake: expensiveprotein When consumed, it is a muscle building block that supports muscle growth and repair.
- Get off the scale. your Body composition Changes can usually be tracked with a doctor’s appointment. Don’t pay too much attention to your weight while you’re building muscle.
Fun fact: My Fitness Pal Over 40 fitness partners to connect with. Apps today!
Expert opinion: Fat loss and muscle gain
Stephanie Nelson, MS, RD, is the Chief Nutrition Scientist at MyFitnessPal.
Here’s her take on this important question:
Whatever your weight or health goals, we recommend that you always prioritize maintaining muscle, which requires the same actions that get you to and maintain a healthy weight.
This includes getting enough protein from nutritious foods and doing regular strength training — these are great things to do whether or not you lose weight.
The question then becomes: should you lose weight while building/maintaining muscle? The answer depends on your personal health needs and performance goals.
With careful planning, it’s possible to lose weight and maintain and even gain muscle mass as long as the weight loss is slow and sustained, and slow and sustained weight loss is preferable to fast and sudden weight loss.
Bottom line: Make the best weight loss decision for your goals
Whether you prioritize losing weight or building muscle, 500 calorie deficit This is the maximum recommended for maintaining muscle mass while losing weight.
And make sure you’re getting enough protein. 1.2-1.5g/kg for obese people, 1.4-2g/kg for non-obese people. Do strength training Preferably 2-3 times a week, this will help you balance your journey of losing weight while also optimizing your muscles to the fullest.
First published on October 28, 2020, updated September 3, 2024
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