Is it advisable to build muscle while losing weight?

  • Posted by a hidden member.
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    Mar 11, 2013 2:43 PM GMT
    Hi folks,

    I joined RealJock a few weeks ago, so this will be my first topic on these forums.

    Over the course of 7 months, I have lost 27 lbs, down to 188 from 215. In the past, I have felt the most healthy when I weigh somewhere between 175-180 (I'm 5'10 with broad shoulders. I'm built like a running back or 3rd baseman). My goal is to reach that range again, and within 2-3 months I imagine I'll get there if I keep doing what I'm doing.

    If it is best for my body, I'm more than happy to exercise exclusively until I get to 175, and only then commence doing my standard mixture of exercise and working out. I would like to ask y'all whether there is any way I could integrate working out into my routine as I draw nearer to 180. Obviously I look better, am stronger, and feel better when I've been working out for a while, and so I'd rather start that as soon as would be prudent. The problem I foresee is that you have to take in more calories to gain muscle, and I've only been intaking roughly 1750-2100 calories daily.

    So, I suppose I'd like to know the following. Is there a way to build muscle while losing weight? Is there a benefit to working out while losing weight without trying to build muscle (I suppose this would entail more reps with less weight)? Is there a way of working out that actually helps you lose weight? If I were to begin working out, would I have to eat more, or could I eat about the same as I have been?

    At the end of the day, I don't want to do anything that will halt the needle's downward progress on my scale. Success breeds upon success, and so I don't want to begin converting fat into muscle if I'm going to be stuck at 188. But, hopefully there is a way to do both at the same time, and y'all's responses are appreciated.

    Thanks!

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    Mar 11, 2013 7:05 PM GMT
    I didn't even think it was possible to burn fat and build muscle at the same time but apparently it is. It's very tricky and according to some not worth the effort. From what I gather it is all about the timing of your caloric intake. I think it would be easier to lose the weight first and then build but I really am not the best judge. I am pretty sure of one thing, fat does not convert into muscle.

    anyways, best of luck to you. Hope you find the right program to suit your situation.
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    Mar 13, 2013 1:58 AM GMT
    Thanks for the reply. I think I'll probably end up taking your advice. I guess I'm just gonna have to remember that patience is a virtue. I am joining a local gym (Freeman's Quay), but I'll probably just swim and play basketball there for now instead of working out. I had started working out but then realized that that might not be the wisest move.
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    Mar 13, 2013 2:20 AM GMT
    Yes, it's a common myth that you have to lose that fat before concentrating on building muscles mass. You just need to watch your food intake as mentioned previously. Getting rid of the bad foods and creating calorie deficit will help you drop the fat. Lifting weights and doing cardio will help you drop even more fat. Eventually you'll get to the point where you lose enough fat and.... surprise! Your muscles will show through.

    So no point in doing them separately. It's a waste of time. And toss the scale. It's not always a good way to measure progress. Muscle weighs more than fat. So as you gain muscle mass and lose the fat, your overall bodyweight may not change much. This might mislead you into thinking that you're not making any progress.

    Good luck to ya! icon_cool.gif

    acb676f6f2cbf477157514275a35759c.jpg

  • Posted by a hidden member.
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    Mar 13, 2013 2:22 AM GMT
    I believe that weight training and building muscle helped fuel my weight loss.

    If nothing else, seeing the changes in your body will keep you motivated.
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    Mar 15, 2013 1:12 AM GMT
    my short answer is no, a growing muscle needs a caloric surplus, of good food of course......

    losing weight is a caloric deficit

    both can occur, but i say feed yourself.
  • barriehomeboy

    Posts: 2475

    Mar 15, 2013 1:17 AM GMT
    My answer is if you listen to the assholes on here you're an ass. There are professionals who make a living answering questions like yours and turning unhealthy people into healthy and hot people. Try one of them instead.
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    Mar 15, 2013 5:14 AM GMT
    One of the best ways to burn fat it to acquire more muscle. Unlike fat, muscle burns calories at rest (around 22 calories per pound per day). Just getting more muscle will make you leaner, if you don't bring your calories up, and if your calories are enough to maintain that muscle.

    Load bearing exercise, and muscle acquisition, is the ONLY exercise that will INCREASE YOUR RESTING METABOLISM AS YOU GROW OLDER. And, give you strong bones and eliminate type 2 diabetes.

    You can gain muscle and lose fat, at same time, if you understand the requirements of acquiring muscle, and the requirements of burning fat.

    Muscle does require you be anabolic, but, that doesn't mean you can't burn fat along the way. I.e., you can change your body composition and gain weight (muscle is heavier than fat) without a whole lot of caloric change.

    Muscle building is generally anaerobic, and a fat burning aerobic.

    When I train for a show, I bring my calories UP to support my increased activity and to prevent metabolic lag (to get leaner faster) and do HIIT (which is not aerobic, but, nonetheless burns more fat and preserves muscle). I know, it gets a bit confusing.

    In a nutshell, if you consume more calories than you need, you'll gain weight, and, if you consume fewer calories than you need you'll lose weight, but, that doesn't mean that you can't get leaner and still eat more calories (you have to get active). Body composition, and weight, do not always go hand in hand.

    I good program for a fat person is muscle building activity (to get all benefits of lifting, and to raise the base metabolic rate), along with fat burning activity (walking, etc.).

    E.g., for me to keep from losing weight, I have to eat way more calories than a fat person at 212#, because I have all this muscle sitting there burning fat all day.

    Any good program HAS to include resistance training, and a cardio component, no matter what your goal.
  • vb_sounder

    Posts: 11

    Mar 29, 2013 11:39 PM GMT
    Try Berkhan's leangains program ... google it!
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    Mar 30, 2013 5:49 PM GMT
    Thanks for the replies guys!
  • Posted by a hidden member.
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    Mar 30, 2013 5:57 PM GMT
    barriehomeboy saidMy answer is if you listen to the assholes on here you're an ass. There are professionals who make a living answering questions like yours and turning unhealthy people into healthy and hot people. Try one of them instead.


    Some of us assholes on here are professionals icon_razz.gif
  • Posted by a hidden member.
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    Mar 30, 2013 6:10 PM GMT
    As to the OP's question, it's definitely possible to lose weight and gain muscle at once. It can be a chore, but depending on your body it may or may not be much of one.

    I recommend this to everyone, but look up "body somatotypes" and see what you might be. Knowing what your body trends toward will help you have an idea of what is possible for you.

    For instance, this year my weight has stayed at around 230, but I'm dramatically leaner since Christmas which means I'm exchanging fat for muscle. But I'm also very endomorphic. My body has never, ever lost muscle and I don't have to eat hardly anything to maintain this. The body in my pics is one where I have literally never bulked on purpose.

    So it really depends on what kind of type you're working with and what kind of headache you're willing to put up with. An average guy can do both at once, but it takes a careful balance... One I can describe for you if you'd like when I get more time.
  • Posted by a hidden member.
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    Mar 30, 2013 6:21 PM GMT
    barriehomeboy saidMy answer is if you listen to the assholes on here you're an ass. There are professionals who make a living answering questions like yours and turning unhealthy people into healthy and hot people. Try one of them instead.


    Well that's a little harsh...those professionals are for lazy people who can't figure things out on their own and can't do their homework.
  • Posted by a hidden member.
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    Mar 30, 2013 6:22 PM GMT
    currently myself in a recomp
    I do belief that it is only possible when you already have a decent amount of muscle, though...dont see this working for small fatties (not that you are one, just saying)