Oftentimes, traditional weight loss programs focus on cutting body fat and hitting lower numbers on the scale rather than gaining muscle. I recommend checking out this ideal body fat percentage chart to figure out what level of body fat you want to achieve. You don’t have any extra fat to lose. Check out my free Get Lean Guide for more info. Anything is possible, but I simply wouldn’t even advise wanting to put that much muscle on your frame. Is it possible to lose fat without losing any muscle with no lifting? It’s useless unless you are an athlete and your sport such as football demands it. What rules should be followed: Begin gradually . Zaryab – I’m partial to my BuiltLean Program as I spent years developing it. I have two questions that I hope you can answer. It depends. I have a great amount of desire to get lean like i was a couple of years ago but just can’t get past that mental commitment, ( no wonder I’m single). By adding 10 pounds of muscle, you will be able to burn an additional 60 to 100 calories each day! 130lb is pretty light, but there is nothing to say that it is unhealthy unless your doctor tells you that you are underweight. Basically, fat stored in your body is the extra calories than your daily requirement, that you have consumed over time. 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 2-3 times a week). On last Sunday I started working out, will this stunt my growth? I don’t know anything about the type of break etc. Dropped from 350 to where I am now in the space of 2-2.5 years and the skin isn’t going to bounce back.I wear it like a badge of honor (that and insurance won’t cover the surgery. While I recommend this to a lot of commenters, if you have not done so already, I would check out my Get Lean Guide, which I think is a solid overview of the most efficient ways to get leaner. I dont want to vist thr gym either. I personally wouldn’t go under 100 grams of carbs, possibly not even under 150 grams. With right exercises and eating such as calories restricted diet you will not only lose those extra kilos but also build muscles. When you can see the actual muscle and it’s shape, it creates an illusion that they are bigger than they actually are. I’ve been fasting on water only for 7 days and have dropped from 93 kgs to 87kgs in 7 days. Glad to hear you’re enjoying BuiltLean’s articles, Mahdi! How To Count Calories To Lose Fat (3 Methods). for instance , I don’t like fish , can I have lean beef instead ? If you are not lean, then you have body fat that is hiding your hard earned muscle mass. If you have body fat over your shoulders, they will appear flat with little roundness. It’s not unusual at all and I see ALL the time. Now, we don’t recommend lifelong calorie counting (although, if that works for you and doesn’t stress you out, there’s nothing wrong with it). And the answer lies within you. @Fredo – The good news is that you built muscle, which is outstanding. I apologise for the lengthy post just curious about alot of things. This is keenly understood by fitness models and bodybuilders who “bulk up” with both muscle and some fat during the off-season when attempting to build muscle. If you want faster results, you can try intermittent fasting, that helps to lose … Hopefully you can help me please. 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. Use a few of these techniques. neither moving forwards or backwards, and a very frustrated you. There are tons of articles on strength training and circuit workouts on BuiltLean.com, just use the search bar on the top right hand side, or check out the categories. Thank you Marc, Excellent information. If your body fat percentage is less than 12%, you should not lose fat before building muscle. Here is a generalization of the two: Building muscle & losing fat are total opposite agendas. I went through a phase where I got up to around 185lb and I was eating 4,000 calories a day and lifting like crazy. Build more muscles to lose weight Why is this important if you are trying to build muscle? i’m really looking forward to read more of your articles related to weight loss. As long as you keep your strength levels roughly the same, eat enough protein, and don’t go much below a 35% calorie deficit, you should be fine. My suggestion as the article states is get a little bit leaner and see what you think. Exercise and proper diet are necessary, Top 3 Reasons To Lose Fat First Before Building Muscle, Should I lose fat and build muscle at the same time. Make sure that you’re doing barbell squats, deadlifts, lunges, single leg deadlifts, glute bridges, step ups, etc. A chiseled physique generally will look bigger, fuller, and more impressive than a soft physique of a similar size. For breakfast for example I eat a bowl of of shredded wheat with 1% milk. They may get disappointed with the results. For example: mountain climbers or running. Otherwise, your body fat percentage can add up further. However, you may lose more than you bargained for if you do cardio but not strength training. Your body burns both fat and muscle when you're losing weight, and the best way to protect lean tissue is by building new muscle mass -- something aerobic exercise alone may not do. Dr. Dan Fisher answered. or even beef. At which body fat level should i stop losing body fat and start gaining muscle? To build muscle first or lose the fat…that is the question. Once you have lost enough fat and achieved the optimum percentage (12% or 20%), you can switch from cutting to bulking phase. Good luck! If you don’t use it, you lose it. The 4 pounds likely came from an increase in your body mass (bones, blood, muscle etc.) But, before doing any activity you should be clear about your goals, whether you want to improve strength or just want to lose some weight. However, it has grown much harder now to put on muscle, which I’m sure is due mostly to time training and so on, but I am starting to feel that I have to accept that I need to put on some body fat in order to contine to make gains and that maintaining 10% body fat while gaining is not going to get me the results I’m looking for. At 6’2″ I would think if I lose fat weight and am in the 160’s that wouldn’t be a healthy weight. I’m 6’5 200, I do have a little bit of belly/back fat that I’d like to lose, but I am an extremely picky eater, I don’t think I will be the best at diets as I eat mainly 5 different types of foods. You don’t have any extra fat to lose. Is my goal too demanding? @Jose Santana – I studied very hard for 2-3 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. That change in muscle may only translate into a few pounds max. Please help. Just be careful to warm up your shoulders as barbell bench press in particular can cause shoulder injuries. If you have more questions, feel free to ask. Good luck! Thanks. Thus, for people seeking to achieve significant fat loss and muscle building over a short period, recomposition is not the best approach. “Bulking” is putting on mass in the hopes that it’s mostly muscle, but with the acceptance that some of the weight will be fat, and “cutting” is dropping off the excess fat while maintaining muscle mass. Ive lost 60 pound, I had stretch marks, will I have loose skin and is there anyway to tighten it if I will have. I’m in the moderate camp unless all else fails. Another great advise for people like me. It’s very difficult to build muscle. 2. Of course, you will also need to do workouts to stimulate protein synthesis in your body. In short, we all respond differently to carbs, some people store them in muscle/liver and use them very efficiently, whereas others don’t. Caution. Does muscle burn fat? Muscle Gem believes that everyone deserves a better, healthy, and fit life, and for that Muscle Gem provides information for absolutely free. 26 years experience Internal Medicine. So if you want to have muscle, I would recommend to just try to maintain your weight, and stick with the training. You can just begin by bulking and getting larger. I am nineteen in college and I’m confused on exactly what to do with exercise and diet now, I do have muscle, and I’m very strong, but my stomach has some fat and I’m unsure if I should go into a clean bulk while I’m somewhat “big” for lack of a better term, or if I should lose that completely and head into a bulk after for muscle gain, what should I do Marc? I’m having a hard time giving myself that extra push to stick with my workout routines. This will help prevent you from losing your overall weight. You'll need to eat more than you think to lose weight in a healthy way that still preserves muscle. The energy required for muscle growth is met up by burning the fat stores of your body. I am at about 20% body fat. Here a question may arise that how lean is lean enough to start to bulk first rather than losing fat. Is that a good way to loose fat without losing muscle? -Kristin, BuiltLean Coach & Managing Editor. Very informative. Hey Marc, How exactly should I go about finding my body fat percentage? You don’t want to lose any more than 1lb per week, hopefully that’s all fat. Should I add dips, jumpes, running, or using a erg machine( rowing machine to my workout)? It’s not typical to lose fat and build muscle over a given time period, but it does happen, especially with guys around your age who are new to lifting. You consume calories just enough to meet your daily requirements, and you work out to stimulate your muscle growth. Less Cutting And Risk Of Muscle Mass Loss Later . In the photo of me to your right taken a few years ago, I have 155 pounds of lean body mass and I weighed around 167 pounds. @Nick – I should have included a link to this in the article, but check this out 5 Ways to Measure Body Fat Percentage. I really really would want cut my fat away and want get leaner, but then i dont know would it be smart if i dont have enough muscle to cut. To help reset your metabolism, eating a few days of higher calories can help. Does that make sense? Wow 5’9 @ 150 lbs is VERY good! Definitely need to add it to my list. Instead, you should start with bulking to add muscles and get your dream physique. @Suraj – Well my whole BuiltLean site is about that question, but the first place to start is by reading my free “Get Lean Guide. Your thoughts would be great. My idea would be to have a decent toned body. My concern would be with your program if I lose fat without any muscle replacement will I become underweight? I’d hate that my only option is to just get lean and have lean muscle when I really want to build a bigger butt because I don’t have much of one. The answer to this question is very simple. I am a 26 year male with 173 cm height and 70 Kg weight with 25 % body fat. The muscle getting weak and need your help to write about this. For example I’ve gone from 6’1 130 lbs when I started college to 175 lbs three years after graduating college, so overall I’m pretty happy with my results and have maintained about 10% bodyfat the entire time. Should you focus on weight loss first? I was 310 lbs when i was 19 (5’8 tall), now after 5 years of cardio and heavy weight lifting i am 220lb , i have a good amount of muscles and i lift heavy (i gained more than 30lbs of pure muscles based on a body composition test); however, i still have fats that i cant loose , also i feel my body lost hope in having that solid look as i still have some fats around biceps, chest, legs…. I would ramp it back up to 1800-2000. It has to do with your body fat distribution that is genetically predetermined and less as to how wide your hips are. Depending on your body fat percentage, whether you are cutting the cutting phase (losing fat) or in the bulking phase, these time-tested tips will boost your results and get you in shape earlier than before. If you have more questions, or would like more advice, feel free to reach out to [email protected]. Hello Marc, please i need your help! I try but sometimes it gets really frustrating. However, I went from 16% bf to 11.5-12 bf, and I seem to be stuck. The next day he was 3lb lighter. Which, from what I have read, doesn’t seem very reliable. But the truth is, if you have more specific goals – like achieving a specific body fat percentage, or building lean muscle mass – it might be helpful to know how many calories you’re eating on a daily basis. Interestingly, I have the same amount of muscle as a guy who is 200 pounds with 22% body fat. Others, on the other hand, have got around and large tummy. Eating a mostly whole foods diet is one of the most important steps to developing a lean & healthy body. It’s very much important to set a appropriate workout routine for gaining muscles. But my problem is that since I started building muscle I began to eat healthy fats which increase my testosterone, along with milk, shredded wheat, and basically more red meat. It sounds to me like you have a pretty inspiring story, and that you have a great perspective and attitude as well. Hope that helps! If I am how much should I weigh? I think as long as you have the right calorie level and you are patient, the fat will come off. thanks. and surplus energy (calories) required to increase protein synthesis in your body which, in turn, increases your muscle size and strength. If you are expecting to lose fat and build muscle at the same time, check out this article “Should I lose fat and build muscle at the same time?”. @Haydn – I like to think my BuiltLean Program is pretty darn good for fat loss and maintenance, but I’m slightly biased of course . That keeps me satisfied up until lunch when I eat 5 whole scrambled eggs in olive oil and some mushrooms on the side. If you still choose to lose weight first, be careful and … That’s because losing body fat requires you to eat a deficit of calories, and building muscle requires an excess of calories. for more, check out this article – How To Get Ripped & Cut: Definitive Guide. Moreover, it also depends on your preferences. Sure, it'll make you burn a bit more during workouts, but in reality its a fallacy to try and increase your TDEE purely through adding muscle to your frame. I’m very confused I look leaner, weigh more, my jeans don’t fit, and I find it really unlikely that I put so much muscle so much that my jeans won’t fit. Muscle is a lot more metabolically active than fat is, as a result, the more muscle your body carries the higher your metabolism is. Hello Marc! Maybe you are contemplating starting a muscle building program, or even actively using one. It would be different if I were close to goal, but I am not anywhere near my goal of 130-135. Moreover, bulking up, along with building muscles, also results in a little increment in your body fat percentage. It sounds like you should check out my Get Lean Guide for more information of workout philosophy and exercise selection. Thanks for your time! The caloric burn of muscle mass is overstated, at rest it's about 6cal per Kg of muscle per day, and you'll be lucky to build a kilo ot muscle a month. How to Lose Fat First Then Build Muscle | Livestrong.com I would also check out this article – Top 10 Fat Loss Foods. There are also a series of articles you get upon signing up that should be helpful for you. With that said, I think this article is particularly helpful – Stay more motivated to exercise. So no lifting weights or any resistance exercise while losing fat right? But your muscle is gold,” explains celebrity trainer Jen Widerstrom, author of Diet Right for Your Personality Type. As I write in my Get Lean Guide (which if you haven’t read yet I would recommend reading it immediately), strength training not only helps you burn calories after your workout, but also helps you retain your muscle mass as you lose only fat. There are no magic exercises that help you lose fat. Does Running Help You Lose Fat & Get Lean? So if you stay on a solid muscle building program, you will get consistently leaner. @Kevin – Well I guess it depends on what I mean by lifting “heavy”. 167lbs body weight. That’s what bodybuilders do – they try to work on specific muscle groups. D. Thank you Marc ! Do gorillas count carbs? Im unsure of what exercises are best for fat loss Ive been told sprints and heavy weights? To bulk up and build large, strong muscles for an athletic physique, you need to provide yourself an ample amount of raw material (amino acids, vitamins, etc.) @Brandon – I’m about to write a pretty lengthy article about how to bust through weight loss plateaus, but in short, I think a 1500-1600 intake is too low. I am curious if you have any tips for breaking through a barrier like this in your workout regime. SO i am on a healthy meal plan (With 2 other friends) and I personally like to run. My BMI is 22.6 so im guessing its normal? Yes, you can use the BuiltLean Program anywhere in the world. As I mentioned, hitting a plateau is expected. This article will give you a sense of how many calories you are burning – Calculate Your Calorie Burn. When I said it in the article, I mean lifting like 1-3 rep max where your eyes are about to pop out of your head type of heavy. Im 15 yo male and im very confused about building muscle and cutting.. I really enjoy your website and emails. I heard that newbies can lose fat and build muscle at the same time, not sure how true this is. @jake – I think your goal is achievable, but definitely aggressive. Hey Marc i am 6’4. Thank you for your time! For a week and 2 days I have been doing push ups, sit ups, squats and pull up. You mentioned the carbohydrates as being a key variable. 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! I should have mentioned that before starting resistance training in June I was down to 152 and I’m 6 feet tall. Please advise whether I should lift heavy weights or light weights with more reps. Am confused and not aware how to reach my goal. If your body fat percentage is more than 18% (men) or 25% (women), better that you lose fat first and once you achieve the optimum range, then you should start bulking up to make your physique dream come true. For more on this subject, check out this post – Get Cardiovascular Benefits Without Doing Cardio. If you want to lose fat, lose fat. Everyone keeps telling me that due to my workouts, that right now I am building muscle instead of losing weight. Train For Muscle Gain, Not Fat Loss. I think that’s all you need assuming you have solid workouts and are eating well. I’ve seen some pretty dramatic transformations with guys who lifted legs heavy and did full body lifts. 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. Recomposition is definetely possible. Your results look solid. If you are above 15% body fat, I highly recommend focusing on losing fat first. We Asked an Expert If You Have to Lose Weight Before Building Muscle — Here's What They Said If you want faster results, you can try intermittent fasting, that helps to lose … With that said, I love lifting around the 6-8 rep range and also really struggling to failure with relatively heavy weights, I just don’t try to kill myself with the 1-3 rep range any more with big compound lifts like bench etc. Ultimately, create a calorie deficit, eat ample protein, lift weights and voila, you should get leaner. @Jashan Singh – your general fat/muscle distribution is largely genetic. As you continue losing fat without losing muscle, eventually the fat will come off! In short, those who are obese and overweight need to lose their body fat first rather than bulking up. So adding 5 pounds of muscle is an extra 50 calories per day, or 350 a week, or about 1/10 of a pound of fat. The clients and customers I’ve had who get the best results often times hit 2, or even 3 plateaus as they are transforming their bodies, for as long as 3 week each, so persistence always wins. -Kristin, BuiltLean Coach & Managing Editor. Otherwise, all this raw material and energy will be converted into fat and stored around your belly. I’m at 17.6% bodyfat with 30 lbs of fat. Can you build muscle while losing weight? @Reza – Thanks for your comment. There is something to be said to adding too much muscle, which as actually not a good thing for your body in my opinion. I am a 25 years old man, i suffered obesity since i was a kid. Im 6″1 to 2, 21 years old, average to stocky build, would like to be lean, is it a good idea for me to try to put mass on while losing fat or just go for fat loss? Thank you for your response! If you do get up to 20% body fat, you will need to lose around 20 pounds of pure fat without losing muscle to get down to a lean 10% body fat, which is when you’ll have the killer beach body. Recomposition is definetely possible. I have more definition and can lift more weight and feel better basically. But, I am not at a healthy weight right now. Find out! @Kdurant35 – by the sound of your questions, I would recommend first reading my Get Lean Guide. However, you may lose more than you bargained for if you do cardio but not strength training. I had accident and my leg was broken. @Haydn – check out this post for what weight is ideal for you – Ideal Body Weight Formula. I am trying to get to 7-8% body fat, and I have another 6 weeks left in the regime. This program is designed using the latest strategies in effective and efficient fat loss. Eat less. If you’re like most guys, you wouldn’t mind packing on an extra 5 to 10 pounds of muscle to your body. If you are pinching less fat and your weight is going up, then you are definitely building muscle. In addition, one of the major points of the article is to think about muscle not in terms of muscle weight, but in terms of cross sectional area. Then I have to fight the urge to punish myself and overcompensate (try to out work the binge). Just cardio and dieting? I read that your body can burn fats in place of carbs and it won’t raise your blood sugar. I’m 43, 180cms and am about 29% body fat, according to my scales. Eat to live, not live to eat, the focus should be on eating whole foods, the right fats, essential amino acids, and sufficient carbs to power you through a high intensity session. I’m 5’9 and weigh 150lbs Is it necessary for me to lose weight or should I get into a workout routine straight? Also, you need a certain amount of calories for your daily needs and maintain your basal metabolism. Easier said than done of course, but it’s a lot easier than building muscle and a much faster way to get a beach body. Also How i make sure i dont loose musle while going for my target. That last bit is simply is not going away I have come to the conclusion after 6 months that I need to reverse my diet and eat a hundred or so calories above maintenance level in order to put on muscle. I’m not naturally a very lean woman. These exercises focus on building your core strength and stability, and increasing the flexibility of specific muscles that contribute to back pain. Many weight-loss plans include recommendations for strength training, so you gain valuable muscle mass to help with calorie burning. Im curious with the 1 pound weight loss per week, I was 260 pounds when I started to eat healthy and hit gym 3-4 times a week, I started losing 4-5 per week at first, its slowed to 2-3 at present with me being around 207-210, Ive lost 3/4 of an inch on my arms and alot more on my legs, not sure of BF, what weight would you say is ideal for me? But keep it in mind that recomposition is a pretty slow process to show results. Tracking your food for a few days could inform you about how much you’re eating on average, and help you make smart decisions about how to decrease (or increase) your calorie intake so you can achieve your goals. I have the Insanity W. orkout Dvds… I do some of that along with pull ups, leg lifts, crunchs ect, just something to work my abdominal muscles. In addition, if you lose weight very quickly, the chances of having loose skin increase. This is completely normal and is to be expected. Let me know how can I take valuable advise directly to you. Copyright © Muscle Gem All Rights Reserved, Does Working Out At Home Really Work? You make some great points, Bern. What exercise should that person do to get rid of the fat without losing or getting rid of the muscle/ body that person envisioned? 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The answer is if your body fat percentage is less than 12% (for men) or less than 20% (for women) can start to bulk first rather than losing fat.
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