Looking shredded is a common goal by a lot of people who go to the gym. But in reality, it takes a smart approach to be able to have the ideal body composition. Cutting body fats and building muscle are usually done in phases. And because of this, it’s a common gym dilemma whether to build muscle or to lose fats first.
It’s common to see bodybuilders enter a bulking phase before doing a cutting phase. It’s also common advice from the fitness world to build muscle by doing resistance training and increasing your protein intake if you want to lose body fat. Theoretically, this makes sense. In one study, building muscle mass can tweak your body’s metabolism by 60-75% at rest.
However, it’s not a be-all-end-all solution to build muscles first. Choosing to build muscles first may not always be a good idea in certain situations.
Bulking Up Could Mean Gaining More Body Fat
If you opt to build muscle first, it can also be a risk. By going this route, it is expected that you are also going to gain fats. Even if you are eating meticulously, you can’t avoid gaining fats during the bulking phase.
Building muscle means that the body is going to enter an anabolic state. The body will need to be in a caloric surplus for it to build muscles. However, there is also a catch. By consuming more calories, you are also likely going to store more body fats in the process.
Let’s say that you are going to put on 12 pounds of weight by doing your weight lifting regimen and eating more calories for recovery. You can expect 6 pounds to be muscle and the other half to be fat.
So why do bodybuilders do bulking and cutting all the time? The reason for this is their current body composition. They already have a head start. Following this line of thought, you want to assess your body fat percentage before you even think of putting muscles first and then cut body fats later.
As a rule of thumb, if you don’t have a body fat percentage of 12% below for males, might as well consider burning body fats first.
You Don’t Look Small If You Lose Fats
One of the biggest worries of people who are trying to improve their body composition is the fact that they might look “smaller” if they lose body fat. In reality, this won’t be the case. You can still look “big” when you get leaner because you expose the muscles covered by your body fat.
You can also work on prominent muscle groups to have that illusion that you’ve bulked up. You can work on your shoulders and back muscles if you want that V-Shape when you wear tight-fitting shirts.
Can You Build Muscle and Burn Fats at The Same Time?
One of the questions that people usually ask is if you can burn fats and gain muscle mass at the same time? In reality, this is possible. If you’re new to weight lifting, you’d most likely encounter what is known in fitness circles as “newbie gains”.
In one study conducted by Goteborg University researchers, it has been discovered that those who just started lifting weights were able to gain 4-7 pounds of muscle in their first three months. It’s been discovered that those who are new to weight lifting experience gains in their muscle protein synthesis rates higher than those who are used to lifting weights. Apart from developing muscles fast, newbies also tend to burn a lot of fats during their first few months. Unfortunately, this won’t last long. The body tends to adapt and then you’d experience a plateau eventually.
If you’ve been lifting for quite some time, it is still possible to gain muscle and burn body fats at the same time. However, you will have to be on a caloric deficit while prioritizing high protein meals. Also, your workouts should be mostly high-intensity workouts which could burn fats and build muscles at the same time. Sprints, burpees, and kettlebell workouts are just a few workouts that you can do.
No Generic Approach to Body Transformation
Keep in mind that there is no generic approach when it comes to your body’s transformation. Before you decide which route to choose, you’ll need to consider different factors that you are dealing with.
If you have a high body fat percentage, might as well limit your food intake first. On the other hand, if you already have an athletic build, then you could go ahead and bulk up first and then shed the body fats later.
Also, if you’re someone new, you might as well take advantage of the so-called “newbie gains” where you have the chance to not only build muscles but also lose fats at the same time.
Whichever strategy you choose, keep in mind that reaching your goals is a combination of finding the right workouts and having the right diet.
Final Thoughts
It’s a common blunder by many to stick to lifting weights and being on a caloric surplus first even when they already have a high-fat percentage. They end up getting fatter as well, making it more difficult to get leaner in the future. The bottom line is to lose some body fats first if you have a high fat percentage.