A lot of people bulk up before slimming down, especially when they're new working out. With a healthy diet and regular fitness routine, you'll start to develop longer and leaner muscles with a more toned look over time.
“Per unit volume, muscle weighs more than fat, so shedding fat and gaining muscle may not immediately change the scale but will result in changes in shape, tone, and measurements,” says McGowan. In other words, you may look leaner as you build muscle and lose fat, but you may actually start to weigh more.
No. If you are fat, you should lose fat first before building muscle. It might sound counterintuitive, but if your body fat percentage is too high, it will be harder to build muscle.
Yes, when you start working out, especially with strength training, your muscles might temporarily swell or retain more water, making you appear bigger or fuller. This is often referred to as "muscle pump" or "muscle hypertrophy." Additionally, as...
Muscle is denser (meaning a lot less fluffy) than fat, says Dr. Calabrese. Put another way, 10 pounds of muscle takes up a lot less space than 10 pounds of fat. So, as you start working out regularly and building strength, the new muscle you build may eventually weigh more than the fat you've burnt off.
A lot of people bulk up before slimming down, especially when they're new working out. With a healthy diet and regular fitness routine, you'll start to develop longer and leaner muscles with a more toned look over time.
Increased muscle mass
Exercising causes tiny tears in your muscle fibers. It sounds bad, but it's actually a good thing. After your workout, your body works to repair these tears, allowing your muscles to get bigger and stronger. So even though you may be losing fat, you're gaining muscle.
Weight loss is simply the number on the scales. Studies have shown that it is normal for people to lose muscle and fat on a cardio-only workout. Strength training has been shown to have a positive effect towards weight loss, and is important in retaining lean muscle. For most people a better way is to Tone Up.
Gradual Weight Loss
One of the most effective ways to prevent loose skin is to lose weight gradually. Rapid weight loss can put stress on your skin, causing it to stretch and lose elasticity. Aim to lose no more than 1-2 pounds per week by creating a calorie deficit through a balanced diet and regular exercise.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
You're gaining muscle. The scale might be stuck because you're building up your biceps and glutes—and that's a good thing. The number on the scale is less important than the breakdown of how much water, muscle, and fat are in your body, Jovanovic says.
You can typically notice weight loss in 4 to 6 weeks. Initial changes may include looser clothing and slight differences in your appearance, signalling progress in your weight loss journey.
The Science of Fat Loss
Think of it like a balloon losing air—it deflates, but doesn't disappear immediately. Over time, your body adjusts, but the jiggly feeling can be a temporary step along the way.
Gaining weight while working out is totally normal — especially when you start. Here's what you need to know about why you're gaining weight, and when weight loss will kick in.
If you're asking yourself, “Why am I gaining weight when I barely eat,” several factors may be at play. Your body may be holding onto fat stores if your eating habits are inconsistent or restricted. Or, your weight gain may be the effect of a sedentary lifestyle, medical condition, or long-term stress.
It is easy to think that you should lose some weight before you start to build muscle, but when you restrict your calorie intake to lose weight you are likely to lose fat AND muscle at the same time. This is not ideal, as it will also lower your basal metabolism rate.
If you've been training hard and get on the scales and see you've gained a few kilos (but still feel the same weight, or slimmer), chances are you've gained muscle mass, which is much more dense than fat. “A kilogram is a kilogram ― both a kilogram of muscle and a kilogram of fat weigh the same.
That bodyfat, combined with the building of muscle you are doing, can make your thighs temporarily bigger until you lose the rest of the weight. A cool thing to know is that the more muscle you build, the higher your metabolism is - which means your body will burn fat that much more easily.