Hello guys,
i would like to start working out again. i am 180cm and 82 kg. i want to lose some fat and gain more muscle. is it possible to do that at the same time? also can someone link a few posts with handy information?
-otter17
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Thread: how to begin?
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09-09-2022, 01:27 PM #1
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09-09-2022, 07:29 PM #2
i am also new to working out, but start by reading the stickies on this page for good info. what you are looking for is called a "body recomposition" where you gradually exchange fat for muscle by eating around your daily energy expenditure (you can look up calculators for this online) and incorporating resistance training/exercise to stimulate both muscle growth and fat loss, albeit slowly. you should watch a few yt videos by people like jeff nippard, sean nalewanyj, and jeremy ethier who are really good informative fitness youtubers i would recommend to someone like me, but just start by doing your research and doing what is right for you. focus on nutrition, eating whole foods, and progressive overload in your training.
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09-10-2022, 12:15 AM #3
- Join Date: Jan 2007
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The basic information everyone needs is condensed into the 'sticky' threads in the main forums like Workout Programs, Nutrition and Exercises.
Yes, it is possible to gain muscle and lose fat at the same time in theory but it can be an inefficient process and contrary to what you might be hoping, it may well be quicker and more measurable if you focus on one thing at a time.
Mass gain = very slight surplus + enough protein + weight training with progressive overload
Fat loss = deficit + enough protein + weight training with progressive overload
There is no real "penalty" for switching from one mode to the other although switching to dieting part way through a program might make your lifts stall out. So it's better not to interrupt mass gain *too* often.
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09-11-2022, 07:08 PM #4
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