Should you gain muscle or lose fat first?

Author: Prof. Jenifer Batz  |  Last update: Wednesday, July 9, 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 first and then build muscle?

It's definitely better to lose fat first, then concentrate on gaining muscle. It's known that muscle is metabolically more active than fat, so many coaches recommend to gain muscle which helps to lose fat faster. Yet gaining substantial amount of muscle mass takes relatively long time.

Will I lose fat or muscle first?

Fat usually comes off first and you can also loose fat and muscle at the same time. If someone has a healthy amount of fat they should not loose muscle too quickly when calorie restricting, but someone starving with little fat would loose ample amounts of muscle.

Can I lose fat and build muscle at the same time?

Yes, it's possible to lose body fat and gain muscle simultaneously while maintaining the same weight. This is known as body recomposition and requires a combination of resistance training, adequate protein intake, and balanced nutrition.

Do you gain weight from muscle before losing fat?

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.

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

Should I lose belly fat before building muscle?

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.

Why do I look leaner but weigh more?

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.”

Why am I gaining muscle but not losing fat?

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.

What is the fastest way to lose fat and gain muscle?

We already know that it's best to prioritize strength workouts to be able to gain muscle and lose fat. The most effective way to do both is to anchor those workouts with big, multi-joint movements, such as squats, deadlifts, and presses. "Compound lift movements incorporate ton of muscles.

How to tone a saggy body after weight loss?

Here are 12 tips to tone up your body and drop that excess skin.
  1. Identify: Skin or fat? ...
  2. Build muscle. ...
  3. Exfoliate. ...
  4. Moisturise. ...
  5. Massage. ...
  6. Boost skin elasticity. ...
  7. Revisit your fitness & diet plan and slow things down. ...
  8. Keep yourself hydrated.

Why am I losing weight but my stomach is still big?

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.

Do we lose muscle or fat first?

"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.

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.

What is the 30 30 30 rule for weight loss?

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.

Can I lose fat and gain muscle at the same time?

In addition, research has shown that the combination of both RT and aerobic exercise (i.e., concurrent training) can be an effective approach to optimize body recomposition (5,57). Thus, practitioners, coaches, and trainers commonly recommend concurrent training for individuals aiming to gain muscle and lose fat (24).

Should I do cardio every day?

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.

Does muscle build before fat burns?

Building Muscles and Losing Fat Are Physiological Processes that Occur Simultaneously. The body is in a state of constant growth or breakdown. Certain building blocks are broken down (catabolism) in order to generate energy and then be restored again (anabolism). Both states combined, create the body's metabolism.

How to flush out water weight?

  1. Exercise Regularly. Daily exercise provides several health benefits, including preventing water retention. ...
  2. Drink More Water. Drinking water to reduce water weight sounds counterintuitive, but it helps. ...
  3. Manage Salt Intake. ...
  4. Cut Carbs. ...
  5. Focus on Certain Foods and Herbs. ...
  6. Try Supplements. ...
  7. Up Your Caffeine Intake.

How long does it take to notice weight loss?

It may take 4-6 weeks to see initial changes, but the speed of visible results depends on your starting weight, body composition, and how consistently you follow your weight loss plan. While early weight loss may involve shedding water and muscle, actual fat loss occurs more significantly in the maintenance stage.

How much weight do you need to lose to go down a size?

The rule of thumb, Fernstrom says, is that losing 8 to 10 pounds translates to going down one size. Still, if you lose "up to 15 pounds, you may be OK in your old size," she says. But putting off buying new clothes until you really need them doesn't work for everyone.

Do you gain weight first before losing?

“When someone begins exercising for the first time or significantly increases their exercise intensity, the body will undergo multiple initial adaptive responses that may lead to initial weight gain, rather than weight loss,” says Christopher McGowan, MD, a gastroenterologist and weight loss expert in Cary, North ...

Why do I weigh 200 pounds but don't look fat?

Lean muscle mass is more compact than fat. If you are muscular you can weigh quite a bit and not look fat. A person can be an ideal weight and have a lot of fat and look bulky. Another person can be overweight and have mostly muscle mass, and look lean and healthy.

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