Lose Weight? Build Muscle? Both?

[ErinJ80]

Guys, I'm so stinkin' confused. 

So, so many people say I have to choose one goal or the other. I must either lose weight or build muscle, but I can't do both at the same time. I created a BodySpace account for some guided strength workouts (I also use Fitstar for the cardio/strength, but it's nice to have an app designed for use in the gym because I LOVE THE GYM!) and it has a "transform" option that allows one to go from semi-overweight to fit and firm. That's what I really want to do. 

To be frank, I don't care about being skinny and lean. I want to be HEALTHY, and I'd honestly prefer to be more muscular than lean - just not bodybuilder muscular. I'm short, but I have a thick frame that would carry muscle well, and I feel like being muscular would make me feel better about myself and my safety, if that makes sense. 

Anyway, I guess I just need some opinions. Can one truly "transform", or should I focus mostly on weight loss first, then work to gain it all back as muscle? If you can't do both at the same time like so many sources say, can you give me a reason why? (I know plenty about fitness, so you don't have to dumb it down. LOL) I've even looked at studies and they're ALL conflicting. I don't know what to do! 

Started about 3 weeks ago at 161.7. Down to 159.4 with an inch off my waist. ❤️ 

Thanks! 

Erin 

[Dominique]

For body composition alteration (becoming less fat and more muscular), you should alternate phases of fat loss and phases of muscle building. These are determined by your diet: caloric deficit for emphasis on fat loss and caloric surplus for muscle building. You would do resistance training during both phases, but it would have a slightly different role: during fat loss (when eating at a deficit), it will be primarily anti-catabolic (= its role will be to maintain as much lean mass as possible); during muscle building (when eating at a surplus), it will be primarily anabolic (= its role will be to build as much muscle as possible, while minimizing fat gains). The main difference in your resistance training will be in volumes and recovery time: you can’t handle as much volume in a deficit as in a surplus, and you will need more time to recover.

If you’re completely new to resistance training, carry a lot of extra fat and have been eating sub-optimally, you can experience body recomposition (lose fat and build muscle at the same time, even in a deficit) by simply starting to train and improving your diet. However, it’s not expected to last for very long.   

[MagsOnTheBeach]

I started with no muscle and a lot of fat.  Now I have a lot more muscle and less fat.  I do cardio, HIIT, and reduced calories.  For me it works.  I've read a lot about doing only one at a time, but I need both. 😄  My daughter lifts weights and she doesn't watch calories and it works for her - she has amazing muscles!

[ErinJ80]

Right now I'm at 35% BF and about 40lbs overweight. I've been sedentary for many years, so yeah... it's new. Haha. I'm definitely going in the right direction, though. Calorie deficit (500/day), increased protein, slightly decreased carbs, a mix of cardio & strength/resistance. Seems like it's working so far... nice and slow, just as it should be. 

[Daves_Not_Here]

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@ErinJ80 wrote:

Right now I'm at 35% BF and about 40lbs overweight. I've been sedentary for many years, so yeah... it's new. Haha. I'm definitely going in the right direction, though. Calorie deficit (500/day), increased protein, slightly decreased carbs, a mix of cardio & strength/resistance. Seems like it's working so far... nice and slow, just as it should be. 

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@ErinJ80 - seems like you are on the right track - you are taking action, seeing positive results, and enjoying the process.  That puts you 3 steps ahead of most.  I don't know why you would change anything.

As far as reconciling all of the conflicting opinions and approaches that others may offer in today's cacophonous marketplace of ideas around fitness and nutrition, I don't think it's possible or even worth attempting.  Like panning for gold, as long as you are finding valuable nuggets, you can ignore the mud.

[Dominique]

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@ErinJ80 wrote:

Right now I'm at 35% BF and about 40lbs overweight. I've been sedentary for many years, so yeah... it's new. Haha. I'm definitely going in the right direction, though. Calorie deficit (500/day), increased protein, slightly decreased carbs, a mix of cardio & strength/resistance. Seems like it's working so far... nice and slow, just as it should be. 

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You’re doing all the right things IMO: moderate deficit to lose at a sustainable rate (given that you "only" have 40 lbs to lose, there is no need for you to rush), improving your macros (increasing protein for satiety and sparing lean mass, keeping enough carbs to fuel your activity), doing both cardio (to improve fitness and allow yourself to eat more than if you were relying on your diet alone) and resistance training (to retain lean mass and gain strength).

Regarding resistance training, you want to make sure you’re exceeding the minimum effective dose (= lift heavy enough, for you) and presenting an overload over time, without exceeding your ability to recover. Mentioning this because you said you didn’t want to become "bodybuilder muscular". It’s a common fear among women, which is (almost) totally unfounded: it’s nearly impossible for a female (or an older male like me) to put on so much muscle (at least not without the enhancement of powerful pharmaceuticals)  she would achieve that look. 

[ErinJ80]

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@Dominique wrote:

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@ErinJ80 wrote:

Right now I'm at 35% BF and about 40lbs overweight. I've been sedentary for many years, so yeah... it's new. Haha. I'm definitely going in the right direction, though. Calorie deficit (500/day), increased protein, slightly decreased carbs, a mix of cardio & strength/resistance. Seems like it's working so far... nice and slow, just as it should be. 

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You’re doing all the right things IMO: moderate deficit to lose at a sustainable rate (given that you "only" have 40 lbs to lose, there is no need for you to rush), improving your macros (increasing protein for satiety and sparing lean mass, keeping enough carbs to fuel your activity), doing both cardio (to improve fitness and allow yourself to eat more than if you were relying on your diet alone) and resistance training (to retain lean mass and gain strength).

Regarding resistance training, you want to make sure you’re exceeding the minimum effective dose (= lift heavy enough, for you) and presenting an overload over time, without exceeding your ability to recover. Mentioning this because you said you didn’t want to become "bodybuilder muscular". It’s a common fear among women, which is (almost) totally unfounded: it’s nearly impossible for a female (or an older male like me) to put on so much muscle (at least not without the enhancement of powerful pharmaceuticals)  she would achieve that look. 

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I only mentioned that I don't want to be bulky because I wanted to make my goals clear. 🙂 A lot of times, when you say you want to be muscular, people assume you want to be competition muscular! Haha. 

Thanks for the encouragement, too! 

[Dominique]

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@ErinJ80 wrote:

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I only mentioned that I don't want to be bulky because I wanted to make my goals clear. 🙂 A lot of times, when you say you want to be muscular, people assume you want to be competition muscular! Haha.  

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I wish I would turn "bulky" or "competition muscular", LOL, but that’s all I’ve achieved so far:

 I hasn’t helped I’ve been dieting since the beginning of this year (down 7.5 kg / 16.5 lbs so far). In fact, as long as you’re in a caloric deficit, you’re almost guaranteed not to end up "competition muscular"!

[emili]

@ErinJ80 you have so much good advice already so I will save you the "female view" and share a story instead. I frequent a pub style brewery where everyone knows each other and the topics are as random as they are hilarious. The people there don't know me "before" they only know me now. We were talking about how some people act at the gym which to me is a hilarious topic even without a beer. Anyhow.. I am not bulky at all. I lift.. heavy for me. So when I move my arms you can see definition. Anyhow, this woman went on to say how she started with cardio and then realized she wanted to start lifting to be more like, she points at me.. which considering we are shaped completely different would be close to impossible. She starts to tell us how she was lifting for two weeks- two weeks- and was showing so much muscle bulk she had to stop .. she started to worry she was going to look like a man. My husband stood on my foot so I wouldn't comment. I just sipped and smiled. I have been working my butt off for three years... imagine two weeks 🙂

[FrancesConley]

Hi there, losing weight is one of the most difficult tasks. I am also overweight and trying to lose weight by work out and eating vegetables, but it is not working at all. My friend was also overweight, which makes dimples on her things and buttocks. According to her she use detox tea, which helps her in reducing weight.Do you have any suggestions?

[Dominique]

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@FrancesConley wrote:

According to her she use detox tea, which helps her in reducing weight. Do you have any suggestions?

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Detoxes are scams, plain and simple. Drinking (unsweetened) tea is fine, but it doesn’t need to be something that costs an awful amount of money. Tea will provide hydration (just like plain water), nothing more. Your body needs to be hydrated in order to fonction optimally, but being optimally hydrated won’t cause you, or anyone else, to become slimmer, get rid of cellulite etc. (two unfounded promises in your friend’s link). 

Reducing weight is very simple, though not easy: you need to be in a caloric deficit for long enough for your body to use fat stored in your fat cells as energy. There are no "magic pills" that can accomplish that for you.

[Dominique]

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@FrancesConley wrote:

trying to lose weight by work out and eating vegetables, but it is not working at all.

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Increasing your activity (whether formal or informal) and your consumption of veggies is a good start, but it needs to be part of some kind of structured plan. What matters in the big picture is the net balance between 1) the total amount of energy you burn throughout the day and 2) the total amount of food (and drinks) you consume throughout the day. Your workouts are part of 1), but only part of it: a large portion of your activity (or lack thereof) comes from what you do during the rest of the day. Your Fitbit can help you ensure you’re active enough: check your step count and calories burned, both are good indicators of your general activity level. Veggies are part of 2), but only part of it: you also need to eat protein (super important when in a caloric deficit), a minimum amount of fats (for hormonal balance etc.) and some amount of carbohydrates (to fuel your activity). The sum of all elements of your diet must be smaller than the energy you expend, that’s the "secret" of weight loss.

[Daves_Not_Here]

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@FrancesConley wrote:

Hi there, losing weight is one of the most difficult tasks. I am also overweight and trying to lose weight by work out and eating vegetables, but it is not working at all. My friend was also overweight, which makes dimples on her things and buttocks. According to her she use detox tea, which helps her in reducing weight.Do you have any suggestions?

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Hi @FrancesConley - welcome!  I'm also overweight and was in your situation:  I was working out and "eating healthy" but going nowhere.  In the back of my mind, I knew what I needed to do to lose weight, but for reasons of neurosis I still don't understand, I resisted doing so.  Once I faced reality, the weight started coming off.

What works

• Establish & maintain a calorie deficit (eat less calories than you burn)

What doesn't work

• Exercising without a calorie deficit
• Healthy eating without a calorie deficit
• Detoxification rituals without a calorie deficit
• Low-carb eating without a calorie deficit
• Low-fat eating without a calorie deficit
• Eating vegetables without a calorie deficit

[Dominique]

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Daves_Not_Here wrote: 

What works

• Establish & maintain a calorie deficit (eat less calories than you burn)

What doesn't work

• Exercising without a calorie deficit
• Healthy eating without a calorie deficit
• Detoxification rituals without a calorie deficit
• Low-carb eating without a calorie deficit
• Low-fat eating without a calorie deficit
• Eating vegetables without a calorie deficit

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Another way to put it: How different diets work for weight loss 

[WavyDavey]

@Dominique, as usual, has it right. You can't build muscle in a caloric deficit. 

@ErinJ80 If you have a compact or thick frame, muscle will suit your genetics, and I encourage leaning that direction. I have a similar frame, and it holds muscle well. Don't think my body wants to be a marathon runner...

The strength coaches I follow don't recommend caloric deficits at the same time as progressive weight training. Your body will experience re-composition as it adapts to the weights, especially the first 3-6 months. Ride that wave, and enjoy. Once a person has built a strength base, it's easier to start going to slight deficits.  Some people are fine with how they look just after the re-composition process, so see how it goes.

If you go this route, also know that the scale and various online calculators will have your BMI all screwed up. For instance, I've put on about 10 pounds this year, but lost an inch on waist and gained inches on legs and back (sorry I'm more shy than Dom with a pic).  Every chart says I need to lose weight to be more fit, even though resting heart rate is falling.

OK, have to ask, @Dominique, how many grams protein per kg/day?

[Dominique]

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@WavyDavey wrote:

OK, have to ask, @Dominique, how many grams protein per kg/day?

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@WavyDavey: I can only answer with certainty for the past five weeks, as I’m currently following a rather strict macro-based diet template. My protein intake is currently (4 x 18g) + (2 x 25g) = 122g on training days (5 days a week) and (4 x 24g) + (1 x 30g) = 126g on non-training days. At my current weight (about 60kg), it’s 2.0-2.1 grams per kg of body weight (0.9-0.95 per pound of bodyweight). In reality, total protein is slightly higher than that, as I only count "true" protein sources (dairy, meat, whey etc.), not protein from other sources (peanut butter, pasta, oatmeal, quinoa, rice etc.).

On training days, one of the 25g is my workout shake (mixed with high GI carbs) and the other one is casein before going to bed. On non-training days, the 30g serving is bedtime casein, the rest is spread across the day. The idea in having multiple servings across the day is to ensure there’s a constant flow of amino-acids in the blood stream. May sound very anal, but seems to work well for body composition. My weight has been relatively stable for the past month:

 while fat mass has been steadily dropping at the same time:

I’ll continue to cut for another two months, and start massing thereafter. Interesting to see what will happen to body composition then!