When it comes to fitness, one of the most common questions people ask is “Should I lose weight first and then build muscle?” Sometimes, the answers seem to be conflicting. But here’s the thing: the answer varies from person to person.
Ultimately, the right choice depends on your fitness goals, your current body composition, and what you want to achieve in the gym. Keep looking for expert insights to help you find the strategy that works best for you. As always, before starting any diet or exercise program, be sure to talk to your doctor to make sure it’s right for you.
Lose weight before building muscle
In some cases, it may make sense to lose weight first before seriously entering the weight room.
If you have a lot of weight to lose, losing weight may be a higher priority. If you have obesity, there is evidence that health benefits such as lower cholesterol, high blood pressure and insulin resistance start to appear when you lose as little as 5% of your body weight. This means you can improve your health through modest weight loss.
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If you’re not already working out, it’s beneficial to lose weight before building muscle. This method can potentially reduce stress on your joints, but it also has its drawbacks.
advantage
- Losing weight can lead to higher energy levels. Just like putting down a heavy backpack, you’ll feel lighter and more energized, which can enhance your workout.
- Less body fat means less stress on your joints. This reduction can make movement feel easier and help prevent injury.
shortcoming
- If you drastically reduce your calorie intake, you risk losing muscle.
- Rapid weight loss and aggressive calorie restriction lower your basal metabolic rate (BMR), which in turn means you burn fewer calories.
Build muscle before losing weight
Starting with muscle building means focusing on increasing strength and muscle mass first rather than focusing on size.
This may be a good idea for non-obese people who have higher body fat and lower lean body mass. This is called normal weight obesity, or NWO.
If this applies to you, you may want to focus on building muscle and changing your body composition to reduce the risks associated with NWO, including heart disease and metabolic syndrome.
Here are the pros and cons:
advantage
- Increased muscle mass results in increased basal metabolic rate (BMR) and resting metabolic rate (RMR). This means you’ll burn more calories even while resting.
- Better self-esteem. One study compared the effects of aerobic exercise and resistance training on mental health in obese adolescents. They found that after just four weeks, teenagers who performed resistance training experienced significant increases in self-esteem and feelings of strength.
shortcoming
- If you have a higher body fat percentage, you may not see changes in muscle definition as quickly. When you lose fat later, your muscles may become more visible.
- While focusing on building muscle, you may experience overall weight gain, which can be frustrating if your main goals include losing weight.
Remember, even if your focus is on building muscle, you still need to pay attention to your diet.
“Protein and carbohydrates are critical for optimal muscle growth. Research shows that protein intake of approximately 1.6 grams per kilogram of body weight promotes muscle growth slightly more than lower protein intakes, while adequate carbohydrate intake is essential for Exercise intensity is important and is a key component of muscle building.
Can you lose fat and gain muscle at the same time?
It’s possible. This is called body restructuring, which is creating a balanced exercise and nutrition plan to achieve both goals at the same time.
“Body restructuring is a great goal because it requires sustainable weight loss and a balanced diet to achieve,” explains Stephanie Nelson, chief nutritional scientist and nutritionist at MyFitnessPal.
MyFitnessPal can help you stay on track as you develop healthy habits.
Here are some tips to remember:
- caloric intake: You need to manage your calorie intake carefully. Eating too little can lead to muscle loss, and eating too much can hinder fat loss.
- exercise: Both endurance and resistance exercises help maintain muscle mass during weight loss.
- protein consumption: High protein intake supports muscle growth and repair as the building block of muscles.
- Step off the scale. Pay attention to changes in your body composition. You can usually track this information during your doctor’s appointment. When you’re building muscle, don’t focus too much on your weight.
Interesting facts: MyFitnessPal has more than 40 connected fitness partners. Download the app now!
Expert Opinion: Fat Loss and Muscle Gaining
Stephanie Nelson, MS, RD, is the Chief Nutrition Scientist at MyFitnessPal.
Here’s what she has to say about this burning question:
Regardless of your weight and health goals, I recommend that you always prioritize maintaining the muscle you already have. This happens to be the same behaviors required to achieve and maintain a healthy weight.
This includes getting enough protein from nutritious foods and doing regular resistance training – great things to do with or without weight loss!
The question then becomes, should I lose weight while building/maintaining muscle? The answer depends on your personal health needs and performance goals.
With careful planning, you can lose weight while preserving muscle mass, and possibly even gain it, as long as the weight loss is slow and sustainable. Regardless, slow, sustainable weight loss is preferable to rapid, dramatic weight loss!
Bottom line: Make the best weight loss decision for your goals
Whether you’re trying to lose weight first or build muscle first, the maximum recommended caloric deficit in order to maintain muscle mass while losing weight is 500 calories.
And ensure adequate protein intake: 1.2-1.5g/kg for obese people and 1.4-2g/kg for non-obese people. If you can, do resistance training two to three times a week. These will help balance the weight loss process while optimizing muscle as much as possible.
Originally published October 28, 2020; updated September 3, 2024
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