Quick Answer: Should I Lose Fat First Or Build Muscle?

Can you lose fat and build muscle at the same time?

If you can sustain a lifting program and eat a caloric deficit, your body will be able to pull from its fat stores to both fuel itself and potentially build muscle mass.

Prioritizing foods rich in protein is a key component to both losing body fat and building muscle at the same time..

How long do you build muscle before losing fat?

For an overweight individual seeking to lose a substantial amount of fat and gain muscle, eight weeks of training may only show a change in upper arm size. However, local fat loss around the area may actually be significant, but muscle increase in the same area minimizes the visual size reduction.

What burns faster fat or muscle?

Do Strength Training to Build Muscle This helps build muscle mass, and muscle tissue burns more calories — even when you’re at rest — than body fat. According to Wharton, 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.

How can you tell if you’re losing fat or muscle?

Look out for these signs that the weight you are losing is more muscle than fat:You’re losing too much weight, too fast. … You feel more tired than usual. … You’re not eating enough protein. … You’re not using your muscles. … You’re not allowing yourself to recover. … You’re not sleeping enough.

Do you put on muscle before losing fat?

But when you gain muscle, the number on the scale is likely to increase. In fact, even if you’re also losing fat, you may see an increase on the scale. Muscle is more dense than fat, but it takes up less space. That means if you gain muscle, your scale weight may go up even as you’re losing body fat.

How do I lose fat instead of muscle?

Exercise plansDo cardio. To lose fat and gain or maintain muscle mass, do moderate- to high-intensity cardio for at least 150 minutes per week. … Increase intensity. Increase the intensity of your workouts to challenge yourself and burn calories. … Continue to strength train. … Take a rest.

How many calories should I consume to gain muscle and lose fat?

% lean muscle) remains constant when you burn the same number of calories eaten. Conversely, a pound of muscle equals 3500 calories. So, in order to safely and effectively gain muscle, you need to increase your total calorie intake by a minimum of 3500 calories per week.

Where do you lose fat first?

Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.

What should I eat for muscle gain?

26 Foods That Help You Build Lean MuscleEggs. Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline (1). … Salmon. Salmon is a great choice for muscle building and overall health. … Chicken Breast. … Greek Yogurt. … Tuna. … Lean Beef. … Shrimp. … Soybeans.More items…•

Can you build muscle and lose fat on maintenance calories?

To lose fat while maintaining or building your physique, it’s best to moderately decrease your calorie intake while incorporating exercises that build muscle mass into your routine, such as strength training.

How can I maximize my fat loss?

Here are 14 of the best ways to burn fat quickly and promote weight loss.Start Strength Training. … Follow a High-Protein Diet. … Squeeze in More Sleep. … Add Vinegar to Your Diet. … Eat More Healthy Fats. … Drink Healthier Beverages. … Fill up on Fiber. … Cut Down on Refined Carbs.More items…•