Getting Lean vs. Building Muscle?

[Aworthi]

Hi,
I was wondering if, while you still want and need to lose some body fat, it is possible to build muscle while also getting lean and losing the unwanted fat? I’ve heard different things – one thought is that you should focus on getting lean first, and then focus on building muscle. The other thought that I’ve heard is that building muscle helps to efficiently burn fat, since weight lifting causes the body to burn more calories throughout the day when you are sedentary.

For someone trying to lean out as well as get stronger, what should their focus be? Eating healthy, and doing cardio, HIIT, or weight training, or a combination of all of the above? Should the plan to reach those goals change over time as they progress?

Thank you in advance! 🙂

[Elizabeth – Happy Healthy Caregiver]

Looking forward to what A&A say about this. We get so many mixed messages from so many sources…

[ashleypoptodorova]

Hi Ashley! 🙂
This all depends on the situation the person is starting with. For someone who is extremely overweight & has never really worked out, this is a perfect scenario to weight train & be able to build muscle, strength and power all at the same time as losing BF.
If someone is a normal or naturally at a very low BF and needs to build muscle than his approach would be a little different than the obese individual.

Regardless of whether you are trying to lose BF or gain muscle, the approach is simplistic in the sense that the body will auto regulate itself to what your individual genetically predetermined healthy body composition is….as long as you are following a healthy sensible diet with balanced macronutrients for your individual needs.

Knowing you, I would suggest making sure you are ingesting the proper macros for your needs and make sure you are ingesting no processed fruits or sugars. Try to keep natural sugars from fruit to a minimum ideally at breakfast.

As far as training, focus on good weight resistance (high intensity based) protocol that is safe & appropriate for you & do whatever cardio you enjoy most whether it be HIIT or steady state. I like to do a combo each week of both types of cardio immediately following my weight training sessions.

Check out the cardio protocol I posted under our ‘workout plans’ & follow those guidelines.

If you need more specific customized nutritional guidance based on your individual needs, let us know.
Thank you for the great question.
Ash

• This reply was modified 8 years, 9 months ago by ashleypoptodorova.
• This reply was modified 8 years, 9 months ago by ashleypoptodorova.

[Aworthi]

Thank you so much Ashley! I LOVE my fruit, but keeping it to a minimum at breakfast is something I can easily change to do. It is all very good advice, and I’m not the best at sticking to my macros. I can definitely focus on that (it’s a nice, measurable goal too!).

[ashleypoptodorova]

Great! 🙂 I am so excited for you! Check out the nutritional forum too, all of our healthy recipe ebooks are there and also some great recipes for dinner and desserts too! I will be posting more but this is a great start.
Hugs and keep me posted on ways I can help!

[ashleypoptodorova]

Hi Ashley,
How are you doing? Send me a little update when you can. Almost done with our fat burning series and this will be so helpful! Let me know what all you could use more support with! Hope you are doing well! 🙂

[Aworthi]

Hi Ashley, thanks for checking up on me! I’m doing well – at three months postpartum, I’m unfortunately at the stage where the quick post-baby weight loss has tapered off and the real work and discipline has to begin. I am actually a few pounds down from my pre-pregnancy weight, but I have lost a lot of the muscle tone that I used to have (my body composition has certainly changed and not for the better lol). Luckily my son is starting to take longer naps and sleep through most of the night, so my energy to work out has greatly improved in the past couple of weeks. 🙂 I am doing at least two body weight and TRX workouts a week, and slowly incorporating running back into the week as well. Right now, 1-2 runs of a few miles are an accomplishment, but I’m hoping to incrementally improve as my baby develops a schedule that is predictable. I’m trying to focus on eating healthy foods and keeping the sugary fruits limited to early in my day. I do eat some whole grains and oatmeal, since I’m breastfeeding and hesitant to make drastic changes. I’m also hungry all of the time, which I partially blame on my appetite, and partially blame on the breastfeeding.

One thing that I could use more guidance on is how to calculate my macros. There are so many different pieces of advice when I research how to calculate. Should I be focusing on the carbohydrate/fat/protein balance based on percentages, and should calories come into play if the food that I’m eating is nutrient dense and sensible?

Thank you for the advice! It is very humbling starting over, rebuilding strength, and re-tightening a core that is admittedly softer than it ever has been before. I’m trying to take it a step at a time and not get overwhelmed…it’s a marathon, not a sprint.

• This reply was modified 8 years, 8 months ago by Aworthi.

[ashleypoptodorova]

Ashley, WOW! This is such great information and feedback. Alex is going to email you a formula for how to calculate your own macros. Have you seen the optimal plate? (I posted in our A+A Blog) and it is only for Inner Circle Members. This is a great outline to follow and truly optimal (especially for where you are right now). Check out the plate and let me know what you think. Also, if you can email Alex your lean mass and body fat % he said he will calculate your macros for you! 🙂 WOOHOO! If you have any questions let me know and keep this up.

It is a humbling experience but you have given BIRTH to a beautiful little boy. You will rebuild your body with some time and effort. This above all shows your true strength and bringing life into the world. I am so happy for you and especially how quickly you are jumping back into this!

Hugs!

[Aworthi]

The optimal plate helped so much! I just looked it up, and was able to adjust some goals in My Fitness Pal to keep my macros in line with the guidelines it gives. Macros can be a bit overwhelming to me. I will shoot Alex an email tonight when I’m home and can get those numbers. That will be very helpful as well, and I appreciate it. 🙂

You’re so right, it’s amazing what the human body can go through. It is such a blessing!

[ashleypoptodorova]

Hi Ashley 🙂
I am really proud of you for being so proactive with your health! Send us a message to our email and let us know how we can better help you with your macros. Keep this up girly! We are here to help you!
A&A

[Aworthi]

Thank you so much!!! To be completely honest, I need to buckle down and help myself. The holiday weekend was not my finest as far as food choices went, and I didn’t make the time to food prep for the work week like I should have. You are so right that prepping sets us up for success. I’m really, really looking forward to getting back on track as soon as I have the upcoming weekend to plan better. I’ll try to base next weekend’s food on the macros that I should be following.

[ashleypoptodorova]

Good! That is tomorrow Ashley! 🙂 I know you can do this! Let me know how it goes. I am on here now uploading some yummy new recipes too so check those out. We also have a new ‘snacks’ thread started by Linzy that will offer some great options too! Hugs girl and I believe in you and know you can do this. If you want to write everything out and share with us we can offer you some good feedback as well.

Hope you had a great week
Ash