Should I Lose Weight Before Building Muscle
Olivia Luz
Oftentimes traditional weight loss programs focus on cutting body fat and hitting lower numbers on the scale rather than gaining.
However as you increase those calories you are at a bigger risk of gaining the weight back due to your suppressed metabolism. The reality is that muscle tissue especially the fast twitch fibers is what will be burning calories and fat all day and ultimately is the solution to your fat loss goals widerstrom says. You can increase your calories by approximately 50 100 calories per week reverse dieting in order to build lean muscle. A two phase approach to fat loss and muscle gain involves adjusting calorie intake cardio and strength workouts to target your specific body composition goals.
Strive to consume about 0 5 grams of fat for every pound of body weight each day. It s best to eat smaller more frequent meals 5 6 per day containing lean protein complex carbs fruits and veggies and healthy fats. If you re above these ranges you should cut first. Keep in mind on average most guys substantially underestimate their body fat percentage by at least 5.
If your body fat percentage is less than 12 you should not lose fat before building muscle. And if you re a beginner who s somewhere in the middle you should recomp. But your muscle is gold explains celebrity trainer jen widerstrom author of diet right for your person ality type. Don t cut all fat out of your diet.
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That means a 150 pound woman should consume about 75 grams of fat each day. What if i lose weight before building muscle. 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 your body fat percentage is more than 18 you should lose fat before building muscles.
Even a lean body needs fat in order to build muscle. You ll need to eat more than you think to lose weight in a healthy way that still preserves muscle. By adding 10 pounds of muscle you will be able to burn an additional 60 to 100 calories each day. Ideal body fat percentage chartif you are unsure i strongly recommend you focus on losing fat without losing muscle before attempting to add some bulk to your body.
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