Losing fat and gaining muscle can be subsequent goals instead of simultaneous goals. Many people have found it most effective to focus on losing body fat first and then working toward toning and gaining muscles. You need a healthy diet and cardiovascular exercise to get into a calorie deficit that enables fat loss.
Put on muscle mass first. Even if your goal is overall weight loss you want lean muscle on your body because muscle needs constantly calories to fuel them. This translates to a higher resting metabolic rate and makes it easier to lose body fat.
When it comes to weight loss, it is common for the body to burn muscle before fat. This happens because the body has a preference for using carbohydrates (glucose) for energy first. If carbohydrates are not available, the body will then turn to glycogen, which is stored glucose in the liver and muscles (1).
Muscle is denser, so it does weigh more than body fat for the same volume. So, if your shape doesn't change at all, and you replace all the body fat you lose 1:1 with muscle, you will definitely weigh more.
Yes, you can lose body fat and gain muscle simultaneously while maintaining the same weight. This happens because muscle is denser than fat, meaning it takes up less space but weighs the same. Focus on strength training, protein-rich meals, and maintaining a calorie balance.
You eat 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of “steady-state cardiovascular exercise.” Eating a protein-filled breakfast in the morning can stave off cravings later, and exercising first thing ensures you get some movement before your day gets going.
“Some studies have argued that muscle gains are manageable on an energy deficit up to 500 calories per day,” says Dr Adam. “In theory, this type of deficit would cover traditional calorie-restricted diets, as well as intermittent fasting, which often averages out at 500 calories per day across the week.”
If you're starting out with an already high body fat percentage, you'll want to shed the excess body fat before you bulk. This is because some fat gain is inevitable during a bulking phase, and an excessively high body fat percentage comes with a host of health risks.
So even though you may be losing fat, you're gaining muscle. You might feel slimmer, even as the number on the scale rises. “The scale doesn't tell the entire story,” said exercise physiologist Christopher Mohr, PhD, RD. “Since muscle and fat take up different volume, they look very different on the body.”
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.
Unhealthy eating is the biggest driver of big bellies. Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Instead, get plenty of veggies, choose lean proteins, and stay away from fats from red meats. Choose healthier fats in things like fish, nuts, and avocados.
"A person who is attempting to lose weight by not eating may lose weight in muscle first before fat," he says. How does that happen? Well, the body likes to go for carbs (glucose) for energy first.
According to Gam, you can—and should—do light cardio, like walking, every day; however, engaging in moderate-to-high intensity cardio seven days a week is not advised. “I would recommend everyone, even the fittest athletes, be taking at least one rest day per week for recovery,” says Gam.
Gaining muscle and not losing fat often comes down to diet. It's possible that you're eating too much and may need to decrease your calories slightly. You'll also need to analyze your workouts and overall daily activity levels and consider adding in more calorie-burning activities to boost your fat loss efforts.
Strength training helps you lose weight and keep it off by building muscle tissue. The more muscle mass you have, the higher your metabolic rate tends to be. More muscle also helps your body burn more fat than muscle, which is important if you want to lose weight and keep your strength.
With lower subcutaneous fat, muscle bellies look rounder, proportions become more pronounced, and overall aesthetics enhance—creating the illusion of a bigger physique.
However, it can play a beneficial role even when the goal is to lose weight. Creatine can be an advantageous supplement during weight loss for several reasons: Muscle Preservation: When losing weight, especially through a calorie deficit, there's a risk of muscle loss along with fat.
Interestingly while a calorie deficit can impair muscle growth, it doesn't necessarily stop you from gaining strength. A recent review found that while those training in a calorie deficit saw impaired muscle growth, their strength gains weren't affected.