My strength training to this point has mainly been a combination of body weight, dumbbell and kettle bell work. Preserve Muscle While Losing Fat Alright then, if our goal is fat loss, we are going to need to focus on preserving muscle while we lose fat. Building muscle increases our basal metabolic rate, which results in body fat reduction (assuming we don’t overcompensate, by ingesting excess calories). One easy — albeit subjective — way to tell if you’re losing fat or muscle is to take progress photos every 2–4 weeks. If you want more detailed info, check r/paleo and/or r/keto. And the longer you diet, the … First, I need to be clear what the term “losing … I'm 5'9" if that matters. You’re Not Getting Stronger. I've been dealing with a rough breakup and depression, and in the last 3 months I've lost another 5 lbs. A small to moderate calorie defecit, if you make sure you get enough protein, vitamins and minerals will not majorly impact your ability to make progress. Over the last year I've lost ~20 lbs. The logic is, since you can't do both of the above at the same time, you can't build muscle and lose fat at the same time. But if you want to lose fat and gain muscle, you may need even more protein: A 2016 study found that overweight men on an intense fitness routine and a calorie-restricted diet were able to gain muscle over a four-week period — but only if their protein intake was high. New comments cannot be posted and votes cannot be cast, More posts from the TooAfraidToAsk community. You can’t do both. Research Ketogenic diet on the internet of you want to understand it better before you start a new, relatively drastic diet. My concern is that looking in the mirror I look exactly the same as I did at 175. See Lyle McDonald’s Adding Muscle While Losing Fat – Q&A for more discussion. The extra pounds you notice after starting a workout aren't from muscle or fat. Should I lose fat or build muscle first? You’re not eating enough protein. Once you start losing muscle, you are fighting an uphill battle to lose fat. The best that most people can hope for is to gain a relatively small amount of muscle while losing a much larger amount of fat. Don't worry about the calories (as long as their within a "normal" daily range), you have to turn the macros'. Unsure as to why it can’t be both? There are several common mistakes that you need to avoid if you want to boost your muscle growth and burn fat. The gym is a huge opportunity for therapy and stress relief, take advantage. "It is bad to lose muscle instead of fat, because muscles are the key players in body movement and function," says Gerardo Miranda-Comas, MD, physiatrist at Mount Sinai Hospital. There's no way around it, and you'll get the fast results you want by cutting out carbs. Train For Muscle Gain, Not Fat Loss. If You're Gaining Muscle But Not Losing Fat. i’m talking about whether you do a deficit or surplus silly goose. ... Click to share on Reddit (Opens in new window) ... muscle … While losing fat is important, maintaining or gaining muscle is key to changing your body composition. If it’s possible, do you cut back the calories from your total daily energy expenditure to lose the fat, or do you just add a couple hundred calories of protein to gain the muscle (assuming you’re working out, of course.)? It’s going to give you a much more fuller look like this puffiness and vascularity. You can’t build muscle in a caloric deficit and you can’t build muscle without adding a little fat at a caloric surplus. Summary Weight training during intermittent fasting may help you maintain muscle, even when losing fat. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Carlos Davila / Getty Images stock May 24, 2018, 8:51 PM UTC / … You probably think yo don’t eat a lot. I have hardly any appetite so I'm sure it's from not eating enough. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. I went from 175 to almost 160 by running and taking the stairs at work (23 flights). Yes, you need sufficient calories to build muscle and you need a deficit to burn fat. To lose weight, you have to maintain a calorie deficit, meaning that you use … The goal of a good diet is to cause you to lose fat weight while maintaining (or even gaining) muscle mass. Over the last year I've lost ~20 lbs. However, there’s been much debate as to whether hypocaloric ketogenic diets cause muscle loss, or, … The extra weight you gain after starting a workout isn't from building muscle or packing on fat. Mood disorder: Certain mood disorders, especially depression, can lead to a loss of appetite. And usually, the goal is to decrease body fat and increase muscle… I’ve lost 3 stone in 2.5 months from eating <1700 calories a day and having at least one protein shake a day, whilst also putting on a good amount of muscle. Stay in a surplus for a minimum of 4 months and then begin a slow, gradual cut. Although primarily at this point I am looking for fat loss. When you have strange, weird, embarrassing question, and there's no one else to ask. You need to feed your muscles protein to maintain and build them. I have hardly any appetite so I'm sure it's from not eating enough. will you always lose muscle when at a deficit, even if you are lifting and eating protein? A big, lean physique is the holy grail of gym training. But plenty of guys do it. Since muscle burns more calories than fat, that’s totally counter-productive to your goals. For example, you might lose 6 pounds in weight over the course of a month. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. If you aren't doing any kind of resistance work at all, you could be at risk for losing a bit of muscle mass. From the diet changes to the ramped-up workouts, it can take a serious overhaul of your lifestyle. Lose muscle, in turn, and your metabolism slows down. but i want to be sure that i'm losing fat not the muscle i gained during the summer. When you expend more calories than you take in, your body fat is reduced. Focusing only on diet and neglecting exercise habits may result in a loss of muscle mass… You either cut or you bulk. Am I losing fat or muscle? You gotta build muscle and strip away fat, which sounds like an impossible task. is there any way i can monitor this weight loss. Wrong, yes you can! At the same time I doing about 3 days of weight/strength training. 5.19 What’s the best diet for fat loss? Water Retention. If you’re going to add mass to your body, you have to have an excess of calories. You probably are losing muscle but you're also going to be losing fat as well. It's not nearly as hard as people want to make it, it's just that no one likes giving up carbs, because we're all addicted to them, so we try to work out complicated ways around it. They lose fat and muscle in the cut though. If you're unsure whether the weight you're gaining is muscle or fat, there are a number of ways you can tell the difference. Fat is hiding your muscle shape and definition, and fat just looks, well fat. Although primarily at this point I am looking for fat loss. Can they coexist or do you have to take it in rounds? Burning off the fat layer will expose the roundness and shapeliness of your muscles, and it may even reveal some striation that comes with being lean. Body Fat Is The Solution. I have lost 15 lbs in a month eating at a calorie deficit, doing 30-45 minutes of cardio per day, and focusing on clean eating. We know that ketogenic diets promote fat and weight loss. So which is it? Dieting (and exercise) is a form of stress on the body. Lose Fat Maintain Muscle Reddit can help you lose weight, increase energy and gain several health benefits. Basically any lifting you do will be converted into strength and size gains (known as noob gains) so long as you are following a consistent program. When you take in more energy (calories) than you expend, your bodyfat increases. You'll be hard pushed to lose just muscle without losing some fat, don't have any scientific reasoning here just the fact that it would seem logical. How do I know if I'm losing muscle or fat? Incorporate some kind of strength work into your routine, centering more on full body/multi-joint type of lifts, or even just push ups and pull ups at your house. 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