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.
Yes, your body will burn fat before it starts breaking down significant amounts of muscle.
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.
Noticeable changes (2-4 months): More noticeable changes typically occur within several months, including weight loss and muscle tone. Your genetics, muscle fiber makeup, and the quality of your workouts affect your strength if you are well-conditioned.
Noticeable Changes (Months 2-3): After two to three months of consistent training, you'll likely start seeing more significant muscle size and strength changes. At this time, many people notice that their muscles appear fuller and more defined.
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.”
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.
But your body shouldn't naturally go for muscle first in weight loss—if you're doing it right. "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.
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.
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.
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.
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.
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.
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).
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.
The general rule of thumb is that you should be working out at the gym 3-5 times per week, with each session lasting between 45 minutes to an hour. However, if you're just starting out, it's important to ease into things and not overdo it.
Eat balanced meals with lots of vegetables, fruit, whole grains, and lean protein. Stay hydrated and get 150 minutes of cardio and 1-2 weightlifting sessions per week. You can safely lose 12-24 pounds in 3 months (1-2 pounds per week).