First lose weight then gain muscle

All in all, losing fat and adding muscle have a lot in common when it comes to the process, says Woodward. Go Premium for expert guidance and exclusive tools that will help you reach your personal health goals.

Do You Have to Lose Weight Before You Gain Muscle?

Lauren Krouse is a freelance writer and researcher based in North Carolina. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice. No Comments.

Strive for fat loss, not weight loss

Share it:. Tags building muscle creating healthy habits expert advice experts debate losing weight. S credentials? I am planning to apply for them after graduating college because currently I want to double major in Exercise Science and Chemical Engineering. Furthermore, how is the C. S in terms of rigor? Jose Santana — I studied very hard for weeks for the CSCS, but because I was a college athlete, it made it much easier for me to get comfortable with the material very quickly. There are some chapters in the book that are very difficult and can take an inordinate amount of time to learn, but most of the contents is very doable.

My question is focused more towards the mental aspect. What advice do you have that will drive that dedication and commitment back into my skull. Is there a mindset I need to learn that becomes second nature? Thanks for the time Devin, PA. Hey Devin — I suggest you check out some of the motivational articles under the motivation category top right of this site there is a box which has the categories tab. With that said, I think this article is particularly helpful — Stay more motivated to exercise. Use a few of these techniques. I am starting loosing body fat now. But i dont know fat percentage in my body.

I know that there is extra fat in belly and chest thats it. Let me know how can I take valuable advise directly to you.

1. Reasons Why.
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3. Should You Lose Fat or Build Muscle First?.
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As I am sitting In India so please guide me. Thanks for your response Marc. I guess I still feel like the skinny guy even after putting on a decent amount of weight. I know risk of injury can be greater if form is lacking, but I have found much more enjoyment watching my one rep max go up as opposed to doing the common weightlifting split routines.

When I said it in the article, I mean lifting like rep max where your eyes are about to pop out of your head type of heavy.

You can get fit and strong without lifting under 6 reps, even not lifting under 10! SO i am on a healthy meal plan With 2 other friends and I personally like to run. Is that a good way to loose fat without losing muscle? I do it in the morning before work and after work. Since work has me sitting the entire day in front of a computer!

Roberto — Running can certainly help you burn some calories and fat, but I would strongly recommend doing some resistance training with either weights, or at the very least body weight exercises. The other issue is that running is not the ideal fat loss method but again, it can work because of aerobic adaptation, which means the more you run, the less calories you burn at a given exercise intensity because your body adapts.

There are tons of articles on strength training and circuit workouts on BuiltLean. My BMI is My idea would be to have a decent toned body. Do you have any edvice for me? I dont want to vist thr gym either. I have the Insanity W. And then a run for an hour…i dont like to really lift weights, my diet is rather well, I would asume. Well much thanks to you Marc. Also How i make sure i dont loose musle while going for my target,.

Rohit — The best place to start is by reading my free Get Lean Guide , which gives you the basics of losing fat without losing muscle. Marc, Thanks for the info, Ive just subscribed. Do you have any recommendations around this? Here at BuiltLean, the goal is to get a lean, strong, and fit body by eating whole, natural, and unprocessed foods, not through severe starvation.

Can you read the message that I sent you on You Tube PolishBob96 , the message that is about my workout and can you tell me if it is a good workout and will this workout make me stronger and build muscle and if it is bad what should I add or get rid? Is there anything that I can do to help this web site grow, I wrote about your website on my you tube account, you can check it out if you want to or when you have the time.

Thank you for making a video on how to do a push up properly and how fast that I should do them, I finally know how to do them correctly! Sorry for all these long message, and sorry If I am being annoying by writing so much and asking so many questions. For nutrition you are saying to eat only all- natural food or organic food and how much water should I drink a day?

I eventually wised up, focused on fat loss, then switched to improving my strength once I hit my target.

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Thanks for sharing Donny. I find losing fat vs. I have hit a couple of plateaus during this adventure however I been stuck at this weight for over two weeks. I increased my exercise routing and eat about — cals per day. Not sure what else I can do. Any suggestions? I would ramp it back up to Make sure you are drinking enough water and getting enough sleep, which can affect your ability to lose fat. Typically after 3 weeks, the weight starts coming off again.

Keep in mind things like water retention and some muscle gain can significantly affect the scale.



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For example, I had a client who was away for a week and gained 3 lb when he got back. I told him he was simply dehydrated because he was on a plane for a long time and his body was retaining water. The next day he was 3lb lighter. As you continue losing fat without losing muscle, eventually the fat will come off! In sum, be patient and keep on pushing.

If you feel you are at your wits end, take a week for maintenance where you eat calories per day. You should not put on any weight, but it will allow you to get mentally prepared to make a strong charge. Hey Marc great article! I was reading an article of yours that talked about getting ripped. You mentioned the carbohydrates as being a key variable. Lately I have been utilizing an Atkins type diet, high fat, high protein, low carb approach. How do you feel about that? Currently I am lbs with lbs of lbm. I have just started this approach with the diet to lose the last bit of fat to get ripped, already a devout gym rat doing HIIT three times a week with weights times a week.

Ultimately my goal is lbm with total weight for 6 percent body fat. I am afraid even with high protein and high fat, with little to no carbs I may burn muscle! Can substitute broccoli for mashed potatoes, post workout to get the glycogen back? Your thoughts would be great. Thank you! I just wrote a long post on carbohydrate basics.

There are different camps of people, some support very low carb, others moderate. You can always add in a higher carb day as well on a tougher workout day to help your body recover. I think as long as you have the right calorie level and you are patient, the fat will come off. Hello Marc, please i need your help! I am a 25 years old man, i suffered obesity since i was a kid. Some are advicing me to get into HGH and steroids to burn more fats and get the solid look but am still not convinced. Am not okay wiz my body look though i hve muscles but still cnt go beadh, wear sleeveless shirt, etc, plz advice, Thanks a lot.

I think the fundamentals of nutrition are very important.