WatchFit - Should you lose fat first before building muscle?

Should I lose weight before building muscle

Lose Weight / September 26, 2018

LiveStrong Calorie TrackerIf you are thinking of losing fat before building muscle, you should take into consideration what’s best for your body type. For people that are overweight, losing fat first is the way to go, while people with a natural slim physique will be better off building muscle first. Losing fat is all about burning calories through exercise and getting the proper nutrition to create a calorie deficit. To lose weight effectively - and build muscle - getting into the rhythm of working out consistently is vital for success.

To perform effective fat-burning exercises, you should improve your heart fitness with moderate exercise. Start with 30 minutes of moderate exercise, five days a week. This can include jogging, recreational badminton, dancing, brisk walking or any workout that helps you break a sweat and increase your heart rate. Consistently perform moderately intense exercise for two to three weeks before moving on to rigorous cardio, such as basketball and sprinting, particularly if you are starting from a sedentary lifestyle.

High-intensity interval training, HIIT, is effective at burning calories during and after a workout, as well as producing abdominal and subcutaneous fat loss. Begin every exercise session with a five-minute warm up that consists of a moderate-intensity jog. The American Council on Exercise recommends you alternate between 60-second sprints and 120 seconds of recovery at 50 percent exertion. Your recovery interval should be at a jogging pace while the intense interval should be at least 70 percent of your max pace. Continue alternating between the intervals for 20 to 25 minutes. In addition to your basic cardio regimen, perform HIIT workouts once or twice a week to reduce your risk of injury.