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

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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. This reduction 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 (BMR) 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 (BMR) and resting metabolic rate (RMR). That 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. They 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?

It’s possible. It’s called body recomposition, and it’s all about creating a balanced workout and nutrition plan to achieve both goals simultaneously.

Expert Opinion: Fat Loss vs. Building Muscle

Regardless of your weight and health goals, I suggest you always prioritize maintaining the muscle you have. That just happens to require the same behaviors that lead to reaching and maintaining a healthy weight.

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. And make sure you eat enough protein: 1.2-1.5g/kg for those with obesity, 1.4-2g/kg for those without obesity. Do resistance training two to three times per week if you can. These will help balance a journey of losing weight while optimizing muscle as much as possible.

Conclusion

Ultimately, the decision to lose weight before building muscle or vice versa depends on your individual goals and current body composition. By understanding the pros and cons of each approach, you can make an informed decision that aligns with your fitness objectives.

FAQs

Q: Should I focus on losing weight or building muscle first?
A: The answer depends on your individual goals and current body composition. If you have a lot of weight to lose, losing weight first might be a good approach. If you want to build muscle, starting with a muscle-building program might be a better option.

Q: Can I lose fat and gain muscle at the same time?
A: Yes, it’s possible through body recomposition. This involves creating a balanced workout and nutrition plan that allows for both fat loss and muscle gain.

Q: How can I prioritize maintaining muscle while losing weight?
A: To prioritize maintaining muscle while losing weight, aim for a 500 calorie deficit, eat enough protein, and engage in regular resistance training.