Should You Lose Weight Before Building Muscle?

Male Fitness | | Sep 16, 2024 | Ally's Angels

Hey Angels and Alphas,

When starting a fitness journey, one of the most common questions is whether to lose weight before focusing on building muscle.

The answer isn’t one-size-fits-all, as it depends on individual goals, current body composition, and desired outcomes.

Deciding on the right approach can be the key to long-term success, so let’s explore the pros and cons of each path and how you can tailor it to your needs.

Let’s dive right in!

Losing Weight First: Is It a Good Idea?

Losing weight before diving into muscle building might be a priority if you have a significant amount of weight to lose. For those living with obesity, research shows that even a modest weight loss of 5% can lead to major health improvements, such as reduced cholesterol levels, lower blood pressure, and better insulin sensitivity. These early wins can be motivating, making weight loss a logical first step for some.

The Pros of Losing Weight First

  1. Higher Energy Levels: Shedding excess weight can lead to increased energy and lighter movement. This boost can make workouts feel easier and more enjoyable.
  2. Reduced Joint Strain: Carrying less weight reduces stress on your joints, which can lower the risk of injury, especially during high-impact exercises like running or jumping.

The Cons of Losing Weight First

  1. Risk of Muscle Loss: If you cut calories too aggressively, you could lose muscle along with fat. Preserving muscle mass during weight loss requires a careful balance of diet and exercise.
  2. Lower Metabolism: Extreme calorie restriction can slow down your basal metabolic rate (BMR), leading to fewer calories burned over time, which could make long-term weight maintenance challenging.

Building Muscle First: A Strong Foundation

For individuals with a higher body fat percentage but not considered obese, building muscle before focusing on weight loss may be the better approach. This strategy helps shift your body composition, reducing risks associated with conditions like heart disease and metabolic syndrome, especially for those with normal weight obesity (NWO).

The Pros of Building Muscle First

  1. Boosted Metabolism: Increasing muscle mass leads to a higher resting metabolic rate (RMR), meaning you’ll burn more calories even when you’re not exercising.
  2. Improved Self-Esteem: Strength training not only improves physical appearance but also boosts mental health. Resistance training has been shown to enhance self-esteem and the overall sense of well-being.

The Cons of Building Muscle First

  1. Delayed Visible Results: If you have a higher body fat percentage, muscle definition may take longer to appear. It may not be immediately obvious, even though you’re gaining strength.
  2. Potential Weight Gain: Focusing on building muscle might result in an increase in overall body weight, which could be discouraging if your primary goal is weight loss.

Can You Lose Fat and Gain Muscle at the Same Time?

Yes, it’s possible, and it’s called body recomposition. This approach involves fine-tuning your diet and exercise to lose fat while simultaneously building muscle. However, it requires precision—monitoring your caloric intake, ensuring sufficient protein consumption, and balancing both resistance and endurance exercises. The key to success here is sustainable, gradual changes in both diet and exercise, allowing you to preserve or even gain muscle while slowly shedding fat.

Making the Right Decision for You

Ultimately, the best approach depends on your personal goals and where you are on your fitness journey.

For some, losing weight first makes exercise more comfortable and manageable.

For others, focusing on strength and muscle gain can boost metabolism and set a strong foundation for future fat loss. Whichever path you choose, remember to keep protein intake high (between 1.2g and 2g per kilogram of body weight) and include resistance training two to three times a week.

In the end, both paths—losing weight first or building muscle—can lead to a healthier, stronger you.

Tailor your approach to what feels right for your body and goals, and always aim for long-term, sustainable progress.