Should You Lose Weight Before Building Muscle?
Should You Lose Weight Before Building Muscle?
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 to conflict. But here’s the deal: the answer varies from person to person.
Losing Weight Before Building Muscle
There are situations when losing weight before getting serious in the weight lifting room might make sense.
Pros
- Losing weight can lead to higher energy levels. Like dropping a heavy backpack, you’ll feel lighter and more energetic, which can enhance your workouts.
- Carrying less body fat means there’s less weight stressing your joints, which can make exercises feel easier and help prevent injuries.
Cons
- If you cut calories too drastically, you risk losing muscle.
- Rapid weight loss and aggressive calorie restriction decreases basal metabolic rate, which in turn means you’ll be burning fewer calories.
Building Muscle Before Losing Weight
Starting with muscle-building means focusing on gaining strength and muscle mass first instead of focusing on the scale.
Pros
- Increased muscle mass leads to an increased basal metabolic rate and resting metabolic rate, which means you’ll burn more calories even at rest.
- Better self-esteem. One study compared the effects of aerobic exercise and resistance training on the mental health of obese teens and found that after just four weeks, the teens doing resistance training felt a noticeable boost in their self-esteem and sense of strength.
Cons
- You might not see changes in muscle definition as quickly if you have a higher body fat percentage. Your muscles may become more visible when you lose fat later on.
- While focusing on building muscle, you might experience an increase in overall body weight, which could be discouraging if your primary goal includes weight loss.
Can You Lose Fat and Gain Muscle at the Same Time?
Yes, it’s possible, and it’s called body recomposition. It’s a great goal because it requires sustainable weight loss and a balanced diet to achieve. To achieve body recomposition, you need to manage your calorie intake carefully, including a balanced diet and proper exercise routine.
What Does the Expert Say?
Stephanie Nelson, MS, RD, lead nutrition scientist at MyFitnessPal, suggests always prioritizing maintaining the muscle you have. This means eating enough protein from nourishing food sources and engaging in regular resistance training – great things to do, weight loss or no weight loss!
The Bottom Line: Make the Best Weight Loss Decision for Your Goals
Regardless of whether you’re trying to lose weight or gain muscle first, a 500-calorie deficit is the maximum recommended for preserving muscle mass while losing weight. It’s also important to consume enough protein and engage in resistance training to optimize your journey.
Conclusion
Whether you’re trying to lose weight or build muscle, it’s essential to have a clear understanding of your goals and the process to achieve them. Body recomposition is a possibility, but it requires sustained effort and a balanced diet and exercise routine. Remember, there’s no one-size-fits-all approach when it comes to fitness goals, so it’s vital to consult with a medical professional and create a plan that works best for your needs.
FAQs
Q: Should I prioritize losing weight or building muscle first?
A: The answer varies from person to person. If you have a lot of weight to lose, losing weight first might be a more realistic goal. However, if you’re looking to build muscle, focusing on that first can be the most effective approach.
Q: How can I effectively lose weight while building muscle?
A: To lose weight while building muscle, aim for a 500-calorie deficit, ensure you’re consuming enough protein, and engage in a balanced diet and exercise routine that includes resistance training and cardiovascular exercise.
Q: How can I maintain my muscle mass while losing weight?
A: To preserve muscle mass while losing weight, ensure you’re getting enough protein, engaging in regular resistance training, and not cutting calories too drastically. Aim for a daily caloric intake that fuels your body’s needs.
