Lose weight And Gain Muscle At The Same Time? | Health & Fitne…
Lose weight And Gain Muscle At The Same Time?
    • Alaska [1857575]
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    Thread created on 22:20:51 - 28/06/14 (7 years ago)
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    Last replied 04:32:01 - 10/07/15 (6 years ago)
    So I started to go to the gym and have been going for about a week now. I have been doing a combination of lifting and cardio in a calorie deficit. I seem to be building muscle but I can't tell if I am losing body fat. So I was wondering if it was possible?

    If it is what is a good routine? Like 3 days lifting and 3 days cardio? Or should I just lift and do cardio everyday?
    • Greg [1332429]
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    Posted on 05:26:56 - 29/06/14 (7 years ago)
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    Don't lift every day. You can easily overtrain with weights. You need a day off in between for recovery.

    Eat more on the days you lift. Gain lean tissue and losing weight is difficult as the two contradict one another.

    One requires calorie surplus, the other a deficit.
    Nothing to see here
    • Artiq [475603]
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    Posted on 07:31:43 - 29/06/14 (7 years ago)
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    Its nearly impossible on a long term scale. You can only do one or the other at any given time. There are very small windows in which you can do both but they are extremely dependent on your training, time, and macronutrient intake. Either you gained a little muscle and its showing, or more likely is that you lost a little weight and the muscle you had underneath is showing. Without getting too scientific, your body is in one of two phases, either anabolic or catabolic. On a calorie surplus you'll be anabolic and build fat and muscle, and on a calorie deficit you'll break down fat and muscle. If you'd like to know a more in depth reasoning you can google nitrogen balances and more information about anabolic and catabolic states.
    Last edited by Artiq on 07:32:30 - 29/06/14
    • Azrael [980075]
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    Posted on 07:41:20 - 29/06/14 (7 years ago)
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    Greg [1332429]

    "Don't lift every day. You can easily overtrain with weights. You need a day off in between for recovery."

    Please dont give the OP bad advice Greg, myself and thousands of others worldwide lift weights everyday and make gains and reach our goals.
    As Artiq said your question is possible indeed,everything has to be right though from training/rest/diet etc and those windows are small indeed and the rest of what he said is spot on.
    Last edited by Azrael on 07:44:16 - 29/06/14
    • CaptainObvious [1019122]
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    Posted on 13:13:03 - 29/06/14 (7 years ago)
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    literally everyone will have their own personal views on this.

    You can lift and do cardio on the same days, but do your lifting first, concentrate on one or two body areas and then do around 20-30 mins cardio at the end of your session.

    what you will eventually see is little or no change in body weight. you may even see a gain in weight. Muscle weighs more than fat.

    Scales are useless. Grab a tape measure and measure key areas of your body. Waist, hips thighs, chest, neck and biceps.

    Then once per week, do it all again and see what changes are happening. You should ideally see a decrease around the waist and improvements on the chest, neck and arms.

    Finally, look around. you have access to the internet and there are literally 1000's of training programmes and techniques that you can utilise. make use of the gym, but also include bodyweight exercises and change around so your body doesn't get used to one training schedule.

    Oh, and Good Luck!
    Last edited by CaptainObvious on 13:13:55 - 29/06/14

                             The Lion does not concern itself with the yapping of a small dog..............

    • The_Koala [1585355]
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    Posted on 14:06:25 - 29/06/14 (7 years ago)
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    If you want to burn fat and build up your body at the same time it's better for me to give you couple of suggestions rather than giving you a schedule. This is because you need to learn how your body reacts to different training programs and adjust yourself according to that. Well if we come to the suggestions;

    *You should not think sport as a job, make it a life style. By this i mean always take the stairs rather than elevators (depends on the building too of course :P), don't be lazy to get off your chair to grab some juice or water. In short walk or do something dynamically in your daily life as much as possible.

    *You should train AT LEAST 3 days per week, which does not include cardio sessions. This will add up 45 mins. jogging not running on your weekly basis. If possible train 4 days per week and job 2 days per week. By training i don't only mean the gym. You can try everything with a logical combination depending on what kind of body you are trying to build.

    *After you choose which combination of which sports you will be doing learn the way to do it right not "cool". For example mostly in the gyms people just train without thinking if they are doing it right or wrong they do ... stuff. Well you should learn the right body positions, how to pull correctly, how to push how to slide and bla bla... This goes for almost every sport. Well my favourite is combining gym and survival sports. I used to play american football. Just choose something that will make you have some fun. This way you will always stay motivated.

    *Lastly to cut it short, nutrition. You don't have to have a perfect diet and hell no supplement (of course supplement thing also depends on what you are trying to do). But for sure no dugs or fat burners. Stay away from those. You should be able to understand (you don't need to calculate at first) what your body needs and take the protein carbs fats and everything accordingly. Because it is also important when and how you take these into your body.

    If you have further or more detailed questions, or even wanna try a program that i can give you, feel free to pm me. (Btw theres nothing wrong with doing cardio and weight lifting together, cardio is needed even by professional to make body produce more blood.)

    I hope this helps...
    Last edited by The_Koala on 14:08:23 - 29/06/14
    • TomDickHarry [14757]
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    Posted on 14:56:43 - 29/06/14 (7 years ago)
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    You can't lose weight without losing muscle, it just is, however you can make sure your body gets the right nutrients to rebuild any loss, and that what you regain is muscle not fat. In that regard I would put your nutrition at the top of your priorities and your training secondary (not last, just after food).

    I'm against pure cardio, you just lose a tone of muscle, instead lift in a way that gets your heart rate up and use lifting as your cardio, aka don't muck about, don't rest too long, just get it done.

    Resting is an individual thing. Too many people say you need a full days rest in between, when you can just listen to your own body. Also depends on how you trained that day. If you're doing two work outs per day then yeah, maybe you need a full days rest and a good amount of sleep after, but otherwise, and especially if you train different muscles on different days, you could also be fine getting a full nights rest, refuel with good food, and be able to hit it again next day with different muscles being worked on.

    Oh I just read you just joined a gym and this is your first week. In that case, if you want to lose fat and gain muscle, the best advice is to plan for the long term, not the short. Lots of people come in and read about this program and that method and some super diet, and they burn out long before they could see results. It's a lifestyle, inside and outside of the gym. Of course if you're that kind of person, you could be Mr Muscles Alaska within 3 months with the right nutrition and fitness programm, but it's gruelling.

    Good luck and good job on getting your ass in the gym and wanting to get fit and hot! Commitment is the most important part of your plan!

    • CaptainObvious [1019122]
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    Posted on 18:20:13 - 29/06/14 (7 years ago)
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    daphne [14757]

    You can't lose weight without losing muscle, it just is,
    ..............................................................................

    well, that's just bull. Of course you can. What you do is actually lose FAT and build Muscle. You may not notice a significant loss in weight, but as I said earlier, use a tape measure and not scales. Don't get hung up on checking your weight every morning, or you'll just get disappointed.

    ......................................................................................
    daphne [14757]

    I'm against pure cardio, you just lose a tone of muscle, instead lift in a way that gets your heart rate up and use lifting as your cardio, aka don't muck about, don't rest too long, just get it done.

    .........................................................................................

    Terrible, TERRIBLE advice.

    Lifting is lifting. Cardio is cardio. That's it. You can't do Cardio simply by lifting faster, that's just.... stupid.


                             The Lion does not concern itself with the yapping of a small dog..............

    • cake [1789908]
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    Posted on 19:25:18 - 29/06/14 (7 years ago)
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    CaptainObvious [1019122]


    daphne [14757]

    You can't lose weight without losing muscle, it just is,
    ..............................................................................

    well, that's just bull. Of course you can. What you do is actually lose FAT and build Muscle. You may not notice a significant loss in weight, but as I said earlier, use a tape measure and not scales. Don't get hung up on checking your weight every morning, or you'll just get disappointed.

    ......................................................................................
    daphne [14757]

    I'm against pure cardio, you just lose a tone of muscle, instead lift in a way that gets your heart rate up and use lifting as your cardio, aka don't muck about, don't rest too long, just get it done.

    .........................................................................................

    Terrible, TERRIBLE advice.

    Lifting is lifting. Cardio is cardio. That's it. You can't do Cardio simply by lifting faster, that's just.... stupid.


    I concur. As a nurse, I agree with this rebuttal completely. You CAN lose weight without losing muscle. And cardio and lifing are two different things. Cardio is what it says - heart. Increasing the heart rate in any way is "Cardio." Walking works as well as jogging. Lifting weights faster will guarantee a trip to the emergency room.
    Last edited by cake on 19:28:22 - 29/06/14
    • Mendhi [1807254]
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    Posted on 23:48:24 - 29/06/14 (7 years ago)
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    Listen to all this bullshit.
    Yes it's possible to lose WEIGHT and gain muscle. You will gain muscle at around 1-2 lbs a week. You can lose around 4lbs of fat-tissue per week and remain healthy. So it IS possible.
    It's hard, sure it is. But what you want to look at is changing how you're viewing your aim. Don't look at weight, you'll see it drop and rise all the time. If you must weigh yourself. Do it once a fortnight. Measuring yourself is more important.
    If you can/want to get a body fat measurement, do so. Don't go cheap, there's no point. Calipers are alright for basics, but don't get too hopeful with them.

    People will talk of eating a surplus or a deficit for either and that because they are the opposite, it's impossible. What you want to do is eat an optimal amount, any more then you need and you will store fat, any less and you won't build muscle. What you need to do is see a doctor. Not a physiotherapist, a '12 years of medical school' doctor. Find your BMR/TDEE amounts. Build a workout plan that trains you in as many aspects of training as possible, strength, power, muscular endurance, cardiovascular endurance, flexibility, there are loads. You aren't going to be Usain Bolt, you aren't going to be Arnie. So get those thoughts out of your head. But if you want to be strong, slim, athletic and better then 95% of the ever-increasing obesity ridden world, then you can.

    Don't listen to Greg, f**k him. Lift everyday, run everyday. When i come up a week or two before a competition, i'm at the gym 6 hours a day, 5-6 days a week.

    FITT.
    Frequency
    Intensity
    Technique
    Type

    If you're there every day, don't go 100% every day. Build up and then build down. If you spend 10 weeks doing the same movement, then after 4-6 weeks, your body will be used to it. Change it up. Shock your body.

    But if you take one thing from my message or this thread, let it be; SEE A DOCTOR.
    You'll sit there and think 'Oh, like i need to talk to a doctor about running'.
    It's not about running, it's about changing your life. They'll help you with plans, they'll help you with BMR/TDEE, they'll help you diet plan, exercise plan, they'll tell you what you should be doing.
    • TomDickHarry [14757]
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    Posted on 10:51:28 - 30/06/14 (7 years ago)
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    Hmm, interesting.

    You're gonna find a lot of people with "false credentials" such as using a nursing degree to prove some sort of knowledge in fitness. You'll find more articles supporting the claim that you will lose muscle whilst losing weight than the other way around, but I suggest you do your own research on this. Even those who say yes, you can gain muscle, lose weight, with weight being fat whilst retaining muscle, but there are strict rules on how this would be done, and both your nutrition and training would need to be optimal.

    Cardio. Aye aye aye. You don't only work your heart on a threadmill or a bicycle. You can indeed work your cardiovascular muscles while lifting weights. Weird that a nurse would not know this, but heck, whatever. I don't enjoy pure cardio, but I train my heart one way or another, and that is by how I lift weights, it works my cardiovasculars. Again, if you do some research on this, you'll find some examples of this.

    That being said, and especially since I've brought up the topic of credentials, I've learn you will find a lot of opposing information out there. You will hear opposites of opposites over and over in the fitness industry, and I believe it is because every body is different. A lot of things work hand in hand together, so you might be doing this workout program, but a different nutritional program, or you might be training like all the others, but sleeping less, etc etc There is a lot of room for variations. What I've learnt is to listen to your body, try different things out, see what works and fits in with your lifestyle, your job, your finances, and learn to work with your body.

    By all means, don't or do believe me or others, but read, research, educate yourself and then test it on your body.

    • Hypocritical [1280905]
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    Posted on 12:17:35 - 30/06/14 (7 years ago)
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    Pulp [1807254]

    Listen to all this bullshit.
    Yes it's possible to lose WEIGHT and gain muscle. You will gain muscle at around 1-2 lbs a week. You can lose around 4lbs of fat-tissue per week and remain healthy. So it IS possible.


    Standard numbers I've heard repeatedly for a natural lifter after noob gains is 0.5-1lb per week of muscle and 2lb per week of fat as a good indication. Also if you are running and lifting everyday you will crash and burn unless you are roiding, same with lifting weights for 6 hours a day unless you have like 20 minutes rest between each set



    daphne is also wrong, cardio as in running, cycling, swimming etc is vital for general health and wellbeing, weight loss and most sports, weights do not work our cardiovascular system (Complexes may work them slightly) most health organisations recommend cardio, such as the NHS an the American heart , and no, cardio does not prevent muscle gain assuming you eat enough
    Last edited by Hypocritical on 12:28:53 - 30/06/14
    • TomDickHarry [14757]
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    Posted on 17:49:05 - 30/06/14 (7 years ago)
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    Hypocritical [1280905]


    Pulp [1807254]

    Listen to all this bullshit.
    Yes it's possible to lose WEIGHT and gain muscle. You will gain muscle at around 1-2 lbs a week. You can lose around 4lbs of fat-tissue per week and remain healthy. So it IS possible.


    Standard numbers I've heard repeatedly for a natural lifter after noob gains is 0.5-1lb per week of muscle and 2lb per week of fat as a good indication. Also if you are running and lifting everyday you will crash and burn unless you are roiding, same with lifting weights for 6 hours a day unless you have like 20 minutes rest between each set



    daphne is also wrong, cardio as in running, cycling, swimming etc is vital for general health and wellbeing, weight loss and most sports, weights do not work our cardiovascular system (Complexes may work them slightly) most health organisations recommend cardio, such as the NHS an the American heart , and no, cardio does not prevent muscle gain assuming you eat enough
    And were you able to gain muscle and lose only fat during your weight loss program including cardio?

    • Hypocritical [1280905]
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    Posted on 19:35:41 - 30/06/14 (7 years ago)
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    daphne [14757]


    Hypocritical [1280905]


    Pulp [1807254]

    Listen to all this bullshit.
    Yes it's possible to lose WEIGHT and gain muscle. You will gain muscle at around 1-2 lbs a week. You can lose around 4lbs of fat-tissue per week and remain healthy. So it IS possible.


    Standard numbers I've heard repeatedly for a natural lifter after noob gains is 0.5-1lb per week of muscle and 2lb per week of fat as a good indication. Also if you are running and lifting everyday you will crash and burn unless you are roiding, same with lifting weights for 6 hours a day unless you have like 20 minutes rest between each set



    daphne is also wrong, cardio as in running, cycling, swimming etc is vital for general health and wellbeing, weight loss and most sports, weights do not work our cardiovascular system (Complexes may work them slightly) most health organisations recommend cardio, such as the NHS an the American heart , and no, cardio does not prevent muscle gain assuming you eat enough
    And were you able to gain muscle and lose only fat during your weight loss program including cardio?
    my strength improved and my cardio/speed improved during my training which was my target, weight went up and body fat was reduced, so yeah I did, even if it was unintentional
    may just have been noob gains though, who knows but cardio defiantly wasn't detremental to achieve my goals
    Last edited by Hypocritical on 19:37:06 - 30/06/14
    • TomDickHarry [14757]
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    Posted on 20:01:12 - 30/06/14 (7 years ago)
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    Hypocritical [1280905]


    daphne [14757]


    Hypocritical [1280905]
    Pulp [1807254]
    And were you able to gain muscle and lose only fat during your weight loss program including cardio?
    my strength improved and my cardio/speed improved during my training which was my target, weight went up and body fat was reduced, so yeah I did, even if it was unintentional

    may just have been noob gains though, who knows but cardio defiantly wasn't detremental to achieve my goals
    That makes perfect sense. I don't do "cardio" (i do, but not by the rules stated above) and I've gained muscle and dropped fat. I started out quite a fatty and now range between 18-22% body fat (I'm female) and muscular. Many roads lead to Rome as your example also proves.

    Lol I haven't seen the original poster in ages. I hope he's at the gym. :)

    • Hypocritical [1280905]
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    Posted on 20:04:53 - 30/06/14 (7 years ago)
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    daphne [14757]


    Hypocritical [1280905]


    daphne [14757]
    Hypocritical [1280905]Pulp [1807254]And were you able to gain muscle and lose only fat during your weight loss program including cardio?
    my strength improved and my cardio/speed improved during my training which was my target, weight went up and body fat was reduced, so yeah I did, even if it was unintentional

    may just have been noob gains though, who knows but cardio defiantly wasn't detremental to achieve my goals
    That makes perfect sense. I don't do "cardio" (i do, but not by the rules stated above) and I've gained muscle and dropped fat. I started out quite a fatty and now range between 18-22% body fat (I'm female) and muscular. Many roads lead to Rome as your example also proves.

    Lol I haven't seen the original poster in ages. I hope he's at the gym. :)
    doing some post weights cardio I also hope ;)
    • TomDickHarry [14757]
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    Posted on 21:05:13 - 30/06/14 (7 years ago)
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    Hypocritical [1280905]


    daphne [14757]


    Hypocritical [1280905]
    daphne [14757]Hypocritical [1280905]Pulp [1807254]my strength improved and my cardio/speed improved during my training which was my target, weight went up and body fat was reduced, so yeah I did, even if it was unintentional

    may just have been noob gains though, who knows but cardio defiantly wasn't detremental to achieve my goals
    That makes perfect sense. I don't do "cardio" (i do, but not by the rules stated above) and I've gained muscle and dropped fat. I started out quite a fatty and now range between 18-22% body fat (I'm female) and muscular. Many roads lead to Rome as your example also proves.

    Lol I haven't seen the original poster in ages. I hope he's at the gym. :)
    doing some post weights cardio I also hope ;)
    Lol, let's hope so. ;)

    • Alaska [1857575]
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    Posted on 21:06:41 - 30/06/14 (7 years ago)
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    From what I have seen so far I am still gaining strength while in a calorie deficit so I would imagine I'm losing fat I'm not sure, but everyone has had some great advice.

    Over the past two weeks I have only lost about 2 pounds but my deficit would equal more loss so I am assuming I am gaining muscle. So far what I am doing seems to be working, like others have said it might just be newbie gains.
    • Alex- [435186]
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    Posted on 07:47:47 - 01/07/14 (7 years ago)
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    Can we rename this forum Bro-Science?
    • Mendhi [1807254]
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    Posted on 11:12:13 - 01/07/14 (7 years ago)
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    Alex. We all know it's a SCIENTIFIC fact that I look bigger in the gym, that wearing wife-beaters makes your penis bigger and bicep circum(hehe cum)ference is the only factor in looking big. BRO. DONT JUDGE ME. YOU DONT KNOW WHAT I GONE THRU YO!
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