Losing weight but getting stronger

Danthemanhere

Is it possible for a beginner to lose weight but gain strength? I mean, muscle growth while losing weight, it's not possible is it? Or what are the results for someone who is overweight but lacking in muscle mass doing a progressive weight program?

the baby bull elephant

It is possible and is most likely to happen in beginners who are overweight. It won't be as much muscle gain as if you were just straight bulking but it's better to lose excess fat sooner than later.

Danthemanhere

Is it better to get stronger and lose weight until your thin and then bulk?

Mellor

Danthemanhere wrote: »

Is it possible for a beginner to lose weight but gain strength? I mean, muscle growth while losing weight, it's not possible is it? Or what are the results for someone who is overweight but lacking in muscle mass doing a progressive weight program?

It's possible and not remotely difficult.
Getting stronger does not require muscle growth.

Danthemanhere wrote: »

Is it better to get stronger and lose weight until your thin and then bulk?

Depends on current stats, goal stats, etc

Somebody who is greatly obese should cut first, as their high BF% is caused by excess fat.
Somebody who is skinny fat should bulk first, as their high BF% is cause by by low lean mass.

Danthemanhere

Mellor wrote: »

It's possible and not remotely difficult.
Getting stronger does not require muscle growth.



Depends on current stats, goal stats, etc

Somebody who is greatly obese should cut first, as their high BF% is caused by excess fat.
Somebody who is skinny fat should bulk first, as their high BF% is cause by by low lean mass.

I'd be in the skinny fat section. If I bulk will my belly just get bigger along with everything else?

Mokuba

Danthemanhere wrote: »

I'd be in the skinny fat section. If I bulk will my belly just get bigger along with everything else?

If you intend to bulk you will be in a calorie surplus. You will inevitably put on fat with whatever muscle gains you manage to make.

A person's fat distribution is largely decided by genetics, different people hold fat in different areas. So nobody can really say where this fat will go.

The best thing to do is find out your maintenance calories, ie the calories that you can consume in a day and neither gain or lose weight.

Using an online calculator is the easiest way for an estimate but it won't be exact. The only way you will know for sure is trial and error. Then add 500 calories onto your maintenance for "bulking". You would track your calorie intake using myfitnesspal.

It is important to be actually going to the gym, adhering to a weight training program and activating muscle fibers or else you will just get fat.

It's important to note that if you bulk while skinny fat, you may already be unhappy with your appearance/fat levels and depending on the length of the bulk you will probably remain unhappy for a period of months. I would personally recommend losing the fat first to be honest before bulking.

If you don't have much knowledge it may be worth your while speaking to a professional who will advise you and help with training and meal plans, until you are more confident.

Danthemanhere

Mokuba wrote: »

If you intend to bulk you will be in a calorie surplus. You will inevitably put on fat with whatever muscle gains you manage to make.

A person's fat distribution is largely decided by genetics, different people hold fat in different areas. So nobody can really say where this fat will go.

The best thing to do is find out your maintenance calories, ie the calories that you can consume in a day and neither gain or lose weight.

Using an online calculator is the easiest way for an estimate but it won't be exact. The only way you will know for sure is trial and error. Then add 500 calories onto your maintenance for "bulking". You would track your calorie intake using myfitnesspal.

It is important to be actually going to the gym, adhering to a weight training program and activating muscle fibers or else you will just get fat.

It's important to note that if you bulk while skinny fat, you may already be unhappy with your appearance/fat levels and depending on the length of the bulk you will probably remain unhappy for a period of months. I would personally recommend losing the fat first to be honest before bulking.

If you don't have much knowledge it may be worth your while speaking to a professional who will advise you and help with training and meal plans, until you are more confident.

My belly has fat and my arms are skinny. I was thinking bulking now would just add the fat on my belly more than anything. I'm trying to lose the weight first like you said. I have lost weight but there's still fat on my belly. I read somewhere that the weight comes off last on the place it goes on first. Body storage and all that. Do you know if I do manage to lose the belly fat and get down to having a low % of body fat, when I start bulking, will it go straight onto my belly again?
I'm not sure how it works and I know it's hard to tell without knowing a thing about me. Basically, if you're skinny and start bulking while doing a quality weight training program, will the extra calories start going where you want it to go or is there no way of controlling it?

Alf Veedersane

By the sounds of the, you'd be better off shedding the bit of fat you have purely on the basis that it sounds like it bothers you and even a slow bulk is going to add some fat, which will bother you. But you will need to do some weight training and likely address your diet so that you don't burn off muscle as well as fat.

But there's also the need to look at why you're 'skinny fat', if that's how you wold describe yourself. What's your diet like? How low in proteib is it? What exercise do you do?

Danthemanhere

Alf Veedersane wrote: »

By the sounds of the, you'd be better off shedding the bit of fat you have purely on the basis that it sounds like it bothers you and even a slow bulk is going to add some fat, which will bother you. But you will need to do some weight training and likely address your diet so that you don't burn off muscle as well as fat.

But there's also the need to look at why you're 'skinny fat', if that's how you wold describe yourself. What's your diet like? How low in proteib is it? What exercise do you do?

Yeah, it does bother me. I'm doing weight training now, not very heavy weights though.

My diet isn't perfect but it's not awful. I eat cereal for breakfast. Potatoes, one of cabbage or carrots with either chicken or meat for lunch and then pasta with an omelette or the like for dinner. I play 5 a side soccer and now go to the gym. I stopped playing sport in my late teens, I was skinny then. Since, my belly got bigger but I've never been really fat.

Alf Veedersane

Danthemanhere wrote: »

Yeah, it does bother me. I'm doing weight training now, not very heavy weights though.

My diet isn't perfect but it's not awful. I eat cereal for breakfast. Potatoes, one of cabbage or carrots with either chicken or meat for lunch and then pasta with an omelette or the like for dinner. I play 5 a side soccer and now go to the gym. I stopped playing sport in my late teens, I was skinny then. Since, my belly got bigger but I've never been really fat.

When you say you don't lift heavy weights, how do you mean? If you mean they're challenging for you but they wouldn't be considered for you then you're on the right track because all that matters is how heavy they are for you.

If you mean they're heavy for you, they should be a challenging weight. Otherwise you're at nothing.

Secondly, I would suggest your diet is light on protein.

These are areas you need to look at whether you're cutting or bulking.

GreeBo

If the OP is "skinny fat" then I would have thought they dont need to bulk or go to a calorific surplus, they "just" need to start lifting weights?
The lifting of weights will take care of getting stronger and any fat reduction will take care of itself...? (assuming they dont change from their current diet)

speckled_park

Never heard of skinny fat so googled what it looks like, its far from what I'd call fat? Looks like you only need to lose a few kilos to look pretty lean.

I was 30% fat, probably around low 20's, wanna get to about 15% then do a bit of strength work, not for aesthetics just for sport fitness. Why not go on a diet, lose fat then aim to gain some muscle/strength?

Danthemanhere

Alf Veedersane wrote: »

When you say you don't lift heavy weights, how do you mean? If you mean they're challenging for you but they wouldn't be considered for you then you're on the right track because all that matters is how heavy they are for you.

If you mean they're heavy for you, they should be a challenging weight. Otherwise you're at nothing.

Secondly, I would suggest your diet is light on protein.

These are areas you need to look at whether you're cutting or bulking.

Oh yes, I mean they're challenging for me but probably not for most people. I just use the bar to do bench press and shoulder press. 10kg when doing dumbell curls and tricep exercises. That sort of thing.

Ok, I'll look into upping my protein! Thanks.

Danthemanhere

GreeBo wrote: »

If the OP is "skinny fat" then I would have thought they dont need to bulk or go to a calorific surplus, they "just" need to start lifting weights?
The lifting of weights will take care of getting stronger and any fat reduction will take care of itself...? (assuming they dont change from their current diet)

My arms and legs will get bigger while my tummy gets smaller?

Danthemanhere

speckled_park wrote: »

Never heard of skinny fat so googled what it looks like, its far from what I'd call fat? Looks like you only need to lose a few kilos to look pretty lean.

I was 30% fat, probably around low 20's, wanna get to about 15% then do a bit of strength work, not for aesthetics just for sport fitness. Why not go on a diet, lose fat then aim to gain some muscle/strength?

Yes, it's just around my belly really. Yeah, I want to get fit and strong for sport. I think I'll aim to lose weight as you and others said, keep doing weights at the same time and then when I'm at a good body fat % level I might try to bulk. Thanks all.