Should I lose weight before I try to build muscle?

[SparkanBurn]

Hi I am new here.. I am fairly athletic I play roller derby 2 days a week and like to take the dogs out for ajog here and there.. I do mud run obstacle races... I am however overweight at 143 pounds at 5'3...I am just starting lifting weights.. should I worry more about losing weight first or focusing on building muscle.. I just started the Jamie Eason's LiveFit Trainer... and I am starting to eat more lean protein and veggies over starchy carbs.. Just looking for some advice on nutrtion and calories and such..Thanks

[oregonchick76]

Lift heavy, full body, all compounds 3 x per week. Look into Starting Strength or other similar program. Whatever you go with, you should primarily be doing squat, deadlift, bench, overhead press, chin-ups, lat pulldowns, rows.

Eat in a deficit at this point. Shoot to lose around 1/2 - 1 lb per week. Eat at least 120g protein and 50g fat, the rest in carbs.

[SparkanBurn]

thanks for the info

[VernitaR]

Lifting weights and building muscle will burn fat faster than anything else you can do (safely). You may feel like you look bigger at first but be patient, lots of water, regular cardio and safely, steadily lift. No or little breaks between sets, build up your weights. As Oregon Chick says below, the standards are best, hit your required protein and MUFA fats. If you are keeping true to lean proteins and good for you fats, you should be able to keep the calorie deficit easily. Non-processed foods, fresher the better, cut, cut, cut the sugars. DId I say lots of water? Lots of water. You'll feel great, which is such an incentive!

[superja]

Lifting weights and building muscle will burn fat faster than anything else you can do (safely). You may feel like you look bigger at first but be patient, lots of water, regular cardio and safely, steadily lift. No or little breaks between sets, build up your weights. As Oregon Chick says below, the standards are best, hit your required protein and MUFA fats. If you are keeping true to lean proteins and good for you fats, you should be able to keep the calorie deficit easily. Non-processed foods, fresher the better, cut, cut, cut the sugars. DId I say lots of water? Lots of water. You'll feel great, which is such an incentive!

Cardio is optional for fat loss- if you're eating in a calorie deficit, you'll lose the weight whether you do cardio or not.

It doesn't matter what you eat as long as you hit your macros and are in a calorie deficit. There's nothing wrong with sugar, and sometimes processed foods are hella convenient. Like um, whey protein? Kinda "heavily processed junk" that lots of us use pretty frequently.

Water doesn't have anything to do with fat loss, except if you stop drinking it, you'll die and that'd probably hinder your progress.

[SparkanBurn]

Thanks for all the advice... I am trying hard to not binge eat....

[thepowerwithin]

Thanks for all the advice... I am trying hard to not binge eat....

What helps is going with a deficit that is sustainable and maintainable and incorporating foods you really enjoy. It doesn't have to be miserable.

[SparkanBurn]

I am working on it... Moderation is key for sure... thanks guys and ladies

[Creaso]

Lift heavy, full body, all compounds 3 x per week. Look into Starting Strength or other similar program. Whatever you go with, you should primarily be doing squat, deadlift, bench, overhead press, chin-ups, lat pulldowns, rows.

Eat in a deficit at this point. Shoot to lose around 1/2 - 1 lb per week. Eat at least 120g protein and 50g fat, the rest in carbs.

Lol at ur sig. Have you ever lifted a bending bar?

[superja]

Lol at ur sig. Have you ever lifted a bending bar?

I too take humorous quotes in 100% srsness.


Big misc is over yonder.

[oregonchick76]

Lifting weights and building muscle will burn fat faster than anything else you can do (safely). You may feel like you look bigger at first but be patient, lots of water, regular cardio and safely, steadily lift. No or little breaks between sets, build up your weights. As Oregon Chick says below, the standards are best, hit your required protein and MUFA fats. If you are keeping true to lean proteins and good for you fats, you should be able to keep the calorie deficit easily. Non-processed foods, fresher the better, cut, cut, cut the sugars. DId I say lots of water? Lots of water. You'll feel great, which is such an incentive!

Lifting weights doesn't burn fat faster than anything else - losing fat is 100% about a calorie deficit.

[oregonchick76]

Thanks for all the advice... I am trying hard to not binge eat....

How many calories are you eating? You should aim to lose 1/2 - 1 lb per week. Any faster than that and yeah, you're gonna feel super hungry.

[SparkanBurn]

1300 on lift days.. 1400 on lift days with roller derby practice..

How many calories are you eating? You should aim to lose 1/2 - 1 lb per week. Any faster than that and yeah, you're gonna feel super hungry.

[ccmarks]

I personally run a Keto diet while cutting. It really does help me control my desire to eat a whole bag of Doritos and a container of ice cream. I know it isn't for everyone but I find I can stay on top of things better while in Keto...rarely get hungery and cravings are no where no as bad. Something to look into.

[kimm4]

I personally run a Keto diet while cutting. It really does help me control my desire to eat a whole bag of Doritos and a container of ice cream. I know it isn't for everyone but I find I can stay on top of things better while in Keto...rarely get hungery and cravings are no where no as bad. Something to look into.

Keto wouldn't be a good option for the OP. She needs carbs...they're an important fuel for her style of training.