How do you lose weight and gain muscle/strength?

by Sean Scott

Can you lose weight and gain muscle at the same time? My bf is trying to lose weight, but he feels like as he loses weight, he is losing muscle and strength too. Should he lose the weight first and then build up the muscle? I’m a girl so I only have experience with losing weight. And he only has experience with building muscle and strength. Can you do both at the same time?

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  • ethan

    Well, being overweight you would need muscle to move that weight around as for building muscle and loosing weight at the same, It is possible.

  • falcons fan

    It depends on his current body composition and how much he needs to lose as to exactly what regimen he should follow. Lets say he needs to lose 20-30 pounds (typical)….The diet is the most critical part of the process because that is going to determine the new metabolic rate as his weight begins to drop. Fish, Chicken, Eggs, Beans, Nuts (almonds, cashews etc..) Legumes, Tuna, Wheat Bread, Whole grains, low fat yogurt…These types of foods should be (STAPLES) and other foods should be incorporated in. For instance a chicken or tuna salad (low fat dressing). The portions have got to be controlled and the focus should be on 4-6 (smaller) meals spaced 3-4 hours apart. You have to get your body out of starvation mode and binge mode. In terms of exercises these are all some examples that can be done with no weights, no gym equipment etc…All can be googled and are on YouTube if any questions. Lunges, Pushups, Pullups, Mountain Climbers, Prison Pushups…a workout routine called Burpees (Extreme)..All of these will get the heart rate up to burn fat and will pack on muscle at the same time. As you change your body composition and begin to add muscle your metabolic rate will begin to change to accomodate the muscle. The diet has to be in conjunction with the exercise otherwise he will probably get bigger and or fatter because of overeating.

  • tennislover

    its hard to both lose weight an build muscle.. because when building muscle…. you need more excess calories,,, mainly protein, even more carbs sometimes… and you need heavy lifting.

    he needs to lift heavy weights… low reps 4-6 6= 8.. an after the weights.. he can do cardio for 30 mins
    thats how he can burn the fat

    but also.. he needs to take protein before an after workouts
    and have 1 gram of protein for each pound he weights
    and eat healthier carb choices

    and he should also take glutamine, whey protein

  • ☺

    changing your diet to only healthy foods is the best thing you can do and will ensure you will lose weight if combine with walking everyday especially.

    you can eat how much you like if you stay within these 3 guidelines and still lose fat naturally and gradually. You should lose 10lbs each month on average.

    1.eat only steamed lean meats, eggs, healthy fruits ,vegetables, nuts, grains, & yogurt..2. drink only water, juice, & milk..3. walk or do some physical exercise 1-3 hour every day.

    (btw, recommend you also to buy an electronic food steamer ((Very cheap)) and a rice cooker as makes it very easy to prepare healthy meals ,,add a bit of olive oil and pepper, spices on top of steamed vegeatables, fish or chicken to add more taste if wish as these are healthy too.)

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