2 goals at a time is a bad idea as I've explained yesterday. Especially if your goal is to build muscle while losing fat - there's only 4 cases in which you can do that anyway. Today - what if you want to build muscle AND need to lose fat?
Then build muscle first. And here's why: a low body fat is useless unless you have muscles to show for. You won't get 6 pack abs by just lowering your body fat, you need to build those abs first with heavy Squats and Deadlifts.
The only exception is if you're extremely obese (+25% fat), like my StrongLifts Member Cleave (44, USA) before he lost 82lbs. Then you should focus on fat loss first (strength training + diet). Otherwise, keep in mind:
- To build muscle you need to gain strength
- To gain strength you need to recover optimally
- To recover optimally you must eat enough calories
That's why you should focus on building muscle first. And that's also why the best bodybuilders that ever existed always focussed on building muscle first. Actual example follows tomorrow. Stay tuned.
I think it’s also important to note that there is probably no magic number in terms of when you should focus on fat loss vs. build muscle. Ultimately it will be up to reader to decide their specific needs. I am waiting for the slew of “should I lose fat first or build muscle first?” questions. I hope 25% does not all of a sudden become a hardened number to work by.
build muscle first. get strong on the basic movements. if you are extremely obese, then do some cardio and watch what you eat, but definately strength train. then, as you reduce in weight, the muscles will show through. otherwise you will just be a smaller version of a fat person.
Couldn’t agree more. Unless being fat is threatening one’s health, being fat is an issue of vanity. Building muscle is going to be a lot more useful than looking like you just got out of a concentration camp (a horrible image for sure, but that’s the metaphor most of us usually think of). Even if vanity is your only motive, muscle covered in fat is better than bones covered with skin (at least you might get the ‘teddy bear’ label). And one more point: losing fat is easier when you have more muscle than with less.
Thanks Mehdi you confirmed my decision. I “completed” the Stronglifts program squatting 1.5BW 5×5, but still being obese, 30+% body fat. Choosing strength over fat loss the fat remained. I am now concentrating on fat loss.
Awesome info! I was right…. well Mehdi gave numerous hints earlier.
Now I understand what happened while trying the 5×5 program for the first time. I gained strength and that means I gained some muscle. I also gained some fat and I panicked and stopped. So I’m ready to go back and give it another go since now I know what to expect!
^ Numerous local gym rats i know say “i want a build a lean body” and start isolation workouts. No wonder they never get anywhere! Honestly speaking even i am scared of gaining fat so i restrict myself from eating too much. Maybe that is why except deadlifts all my lifts have stalled within 3 months into 5 x 5. I am still very skeptical gaining fat at age 31 and loosing it later. Sometime ago i read somewhere in SLs that one can still progress without eating excess calories but the progress is very slow. I am sticking with it for the time being. Maybe someday my mindset will change (when i stop progressing totally!!) I wonder how long can i go like this. I am actually not in a hurry to build huge muscles. I lack confidence loosing the fat later as cardio messes my daily schedule (going to work etc)