Is it better to lose fat before bulking?

Author: Miss Katharina Nitzsche  |  Last update: Monday, March 31, 2025

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.

Is it better to lose fat before gaining muscle?

Losing Weight Before Building Muscle

Losing weight might be a higher priority if you have a lot of weight to lose. If you're living with obesity, evidence shows that health benefits like reduced cholesterol, hypertension, and insulin resistance start to happen when you lose just 5% of your body weight.

Should I bulk up or lose fat first?

Go for muscle first. Having more muscle will allow you to burn fat faster so by increasing it now it will pay off during your fat loss phase.

Should I lose all my belly fat before bulking?

As someone who was once really fat, it's definitely better to cut before you bulk. When you have a ton of body fat to lose, it makes sense. If you have muscle and are fat, don't worry about ``losing your gains'' since you have nuclei built up and any muscle that is lost will be easily gained back.

Should I burn fat while bulking?

Yes but at the first of bulking you will end up losing more fat then mucle gained so it will look as if you are getting smaller. After you burn enough fat and are mainly muscle you will continue burning fat , but you will notice the muscle gains.

How to sustainably lose fat while maintaining muscle | Peter Attia and Derek MPMD

Is it OK to have belly fat while bulking?

Belly fat can accumulate due to various factors including poor diet, lack of exercise, or hormonal imbalances. When bulking, it's common to gain fat along with muscle if dietary and exercise strategies aren't optimized.

How much fat should I lose before bulking?

It's pretty simple. If you're lean enough to bulk (10-15% body fat or less for a man, or 18-23% or less for a woman), you should probably bulk first. If you're above these ranges, you should cut first. And if you're a beginner who's somewhere in the middle, you should recomp.

Should I bulk at 20% body fat?

Most experts think the appropriate body fat range for beginning a bulk or cut should be between 10-15% for men and 20-25% for women. This range is ideal as it provides enough energy to build muscle while allowing for visible definition. Once you hit the upper end of the range, start cutting.

Do you lose fat or muscle first?

Unfortunately, that's a misleading and oversimplified statement. That's not what science has shown us for a long time. The real answer is, it's complicated. Yes, your body will burn fat before it starts breaking down significant amounts of muscle.

How to bulk correctly?

Bulking for beginners
  1. Eat at a caloric surplus. ...
  2. Eat moderate protein and fat, and a substantial amount of carbs. ...
  3. Lift heavy and focus on a moderate rep-range. ...
  4. Avoid "dirty bulking" to avoid excess fat gain.

Does lifting weights burn fat?

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.

How long should a bulk last?

A good rule of thumb for lifters is at least 8 - 12 weeks for bulking and then you can go into your cut phase if you're happy with the results. How long does it take to cut after bulking? The cutting phase varies per person, often cuts are around 8 - 16 weeks, dependent on your goals and achievements.

What is 15% body fat?

15-17% body fat: At this level muscles are still visible. Abs, legs, and arms have definition. There is some separation between muscles there is also some vascularity. Women don't have as much curvature in hips and buttocks because of the low body fat level.

Do you look bigger when leaner?

With lower subcutaneous fat, muscle bellies look rounder, proportions become more pronounced, and overall aesthetics enhance—creating the illusion of a bigger physique.

Should I lose fat or build muscle first?

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. Fad diets are never good because they often aim to shed pounds too quickly.

Which fat burns first?

Visceral fat tends to be the first type you'll lose if you start exercising more. Along with regular exercise, try to get up and take breaks regularly during the day if you sit too much. Take up an active hobby.

What is dirty bulking?

There are other terms for this, such as build mode, but bulking is a common term for this caloric surplus. Dirty bulking is when an individual is in a caloric surplus to build muscle (build mode). However, the individual is eating foods that are carb dense, unhealthy, and ultra-processed out of convenience.

What does 10% bodyfat look like?

At 10% body fat, a man is just above his essential body fat level. At this body composition you will see muscle striations and definition, six pack abs, and look athletic and fit. However, you may not see as much vascularity as you would in single digit body fat levels.

Is it easier to bulk or cut?

If you currently have a lot of fat to lose, cutting is better than bulking, because it will improve your physique and improve your health. Also, as fat loss can happen faster than muscle can be gained, cutting is easier to stay motivated for. For some people, it can be tricky to choose between cutting or bulking first.

Should I lose belly fat before bulking?

Losing fat before you build muscle will help prevent your body fat percentage from getting too high. If you have goals to bulk in the future, it can also potentially give you a lower body fat percentage to start from so you won't have to worry as much about it getting to unhealthy levels.

What is skinny but high body fat?

The medical term for 'skinny fat' is technically MONW or “metabolically obese, normal weight” and “Sarcopenic obesity”. Skinny fat people are often a normal weight (or underweight!) but because of their sedentariness, lack of muscle, or poor diet, they have a high percentage of body fat.

How to lose belly fat?

8 Ways to Lose Belly Fat and Live a Healthier Life
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

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