As a petite woman how can I build muscle yet lose weight at the same time?

[Anonymous]

I want to gain muscle but also lose weight. I have a babyface that only gets rounder when I gain weight and I need to lose 10lbs but I don't want to be skinny fat with no muscle definition and no butt like I was previously when I lost this much weight. I know protein is important but I feel I'd be too busy to watch absolutely every macro I'd need to eat. How do people with busy lives do it? I'm also perplexed on how I had a nice butt while being slim as a teenager but all that went away with a desk job.

[Anonymous]

Protein. Walking.

[Anonymous]

You do a body recomp. Eat at your maintenance calories while weightlifting and getting enough protein for muscle growth (1.5g per kg of bodyweight). It'll burn extra fat while filling you out with lean tissue.

[Anonymous]

Deadlifts. Romanian deadlifts. Pullups. Bench or dumbbell press. Squats. Shoulder press.

Don't be afraid of the hard and heavy stuff girl. Combine with sufficient protein. Also mix in cardio at least 3x per week.

You will see very rapid strength gains in as little as a month. You will see results in 6 months.

[Anonymous]

This ^^^^ I am petite 4'11" and was an avid exerciser. I did a boot-camp style workout 5 times a week plus running, biking etc. The boot camp uses weights but once you get to a certain point the weights won't build any more significant muscle. The weights you use at boot camp can only be so heavy or you won't be able to run and jump with them. I lost a significant amount of weight around 10 years ago at 46 then around 4 years ago the weight started to creep up with menopause.

I started lifting heavy CONSISTENTLY and started to finally see results. I am building muscle. I don't think I've lost any weight but the clothes are fitting better and I look slimmer and you can see more muscle definition. I am lifting in addition to boot camp and some running and biking.

I am eating more protein which is also important to building muscle. Consistent lifting with protein while watching the rest of what you eat will get you where you want to go.

Note: I didn't say do stuff like "cut all carbs" "do paleo" etc. Just up the protein and eat a generally healthy diet.

[Anonymous]

walk an hour a day, including some hills--that helped me.

[Anonymous]

Lift weights consistently. Heavy weights. That’s hiw you build muscle regardless of size. Heavy weights means more than they use in OT or other HIIT type classes.

[Anonymous]

Nope. You can get stronger and lose fat that the same time, but to gain muscle or fat you need a calorie surplus where to lose fat and muscle you need a calorie deficit.

This is why body builders go through bulking (gaining muscle and some fat) and Cutting phases (losing fat while trying to maintain as much muscle as possible).

Some people so more lean bulks where they eat in a calorie surplus on say days they lift and a deficit on the days they don't. But it takes a lot longer to build muscle this way.

Now will most people look more muscular/toned if they lose weight- yes, because if you lose enough fat you will see the muscle you have. This is also why it is important to eat high protein, lift weights and not create too high of a deficit while in a deficit/trying to lose fat because you want to maintain as much muscle as possible. The people who look skinny at are the ones who lose weight quickly and don't lift weights while in a steep deficit because when you are in a large deficit your body will burn both fat and muscle.

[Anonymous]

Anonymous wrote:I want to gain muscle but also lose weight. I have a babyface that only gets rounder when I gain weight and I need to lose 10lbs but I don't want to be skinny fat with no muscle definition and no butt like I was previously when I lost this much weight. I know protein is important but I feel I'd be too busy to watch absolutely every macro I'd need to eat. How do people with busy lives do it? I'm also perplexed on how I had a nice butt while being slim as a teenager but all that went away with a desk job.

Just make sure you have 4 oz of meat, 1 cup of Greek yogurt or cottage cheese, or 4 eggs with every meal. Easy.

[Anonymous]

Anonymous wrote:I want to gain muscle but also lose weight. I have a babyface that only gets rounder when I gain weight and I need to lose 10lbs but I don't want to be skinny fat with no muscle definition and no butt like I was previously when I lost this much weight. I know protein is important but I feel I'd be too busy to watch absolutely every macro I'd need to eat. How do people with busy lives do it? I'm also perplexed on how I had a nice butt while being slim as a teenager but all that went away with a desk job.

Take a look at the following approach for measurements. Instead of measuring out what portions of which food group you need, you just take portions roughly the size of the palm of your hand, your fist, or thumb, or something. It's from precision nutrition who used to have a lot more accessible/cheaper content before going to a coaching model, but there's nothing groundbreaking about much of it. Eat whole foods, here's a quick way to portion, etc:

https://www.precisionnutrition.com/calorie-control-guide-infographic

[Anonymous]

Anonymous wrote:This ^^^^ I am petite 4'11" and was an avid exerciser. I did a boot-camp style workout 5 times a week plus running, biking etc. The boot camp uses weights but once you get to a certain point the weights won't build any more significant muscle. The weights you use at boot camp can only be so heavy or you won't be able to run and jump with them. I lost a significant amount of weight around 10 years ago at 46 then around 4 years ago the weight started to creep up with menopause.

I started lifting heavy CONSISTENTLY and started to finally see results. I am building muscle. I don't think I've lost any weight but the clothes are fitting better and I look slimmer and you can see more muscle definition. I am lifting in addition to boot camp and some running and biking.

I am eating more protein which is also important to building muscle. Consistent lifting with protein while watching the rest of what you eat will get you where you want to go.

Note: I didn't say do stuff like "cut all carbs" "do paleo" etc. Just up the protein and eat a generally healthy diet.

By consistently do you mean you worked out 7 days a week? And for where is this boot camp? How heavy do you live now? Did you need a trainer? Also, how long did it take you to see results? Maybe it's quicker because we would be small? I'm primarily trying to lose weight and build some glute muscles

[Anonymous]

Anonymous wrote:Lift weights consistently. Heavy weights. That’s hiw you build muscle regardless of size. Heavy weights means more than they use in OT or other HIIT type classes.

How heavy would I need to start with and is there any supplement that you recommend to build muscle faster?

[Anonymous]

Anonymous wrote:Deadlifts. Romanian deadlifts. Pullups. Bench or dumbbell press. Squats. Shoulder press.

Don't be afraid of the hard and heavy stuff girl. Combine with sufficient protein. Also mix in cardio at least 3x per week.

You will see very rapid strength gains in as little as a month. You will see results in 6 months.

My results. Do you just mean muscle? Is there anything I could take that could build muscle faster? How heavy should I start with? I heard that cardio shouldn't be done while weightlifting because most of the focus should be on the weightlifting then losing weight

[Anonymous]

Anonymous wrote:You do a body recomp. Eat at your maintenance calories while weightlifting and getting enough protein for muscle growth (1.5g per kg of bodyweight). It'll burn extra fat while filling you out with lean tissue.

So right now I am eating 1200 calories a day. I am not sure what would be my maintenance calories. I am at 5 '1 120 right now. Honestly, I feel very fat right now. For this weight A petite person is not thin.

[Anonymous]

Anonymous wrote:Nope. You can get stronger and lose fat that the same time, but to gain muscle or fat you need a calorie surplus where to lose fat and muscle you need a calorie deficit.

This is why body builders go through bulking (gaining muscle and some fat) and Cutting phases (losing fat while trying to maintain as much muscle as possible).

Some people so more lean bulks where they eat in a calorie surplus on say days they lift and a deficit on the days they don't. But it takes a lot longer to build muscle this way.

Now will most people look more muscular/toned if they lose weight- yes, because if you lose enough fat you will see the muscle you have. This is also why it is important to eat high protein, lift weights and not create too high of a deficit while in a deficit/trying to lose fat because you want to maintain as much muscle as possible. The people who look skinny at are the ones who lose weight quickly and don't lift weights while in a steep deficit because when you are in a large deficit your body will burn both fat and muscle.

This. You cannot gain muscle in a calorie deficit and you cannot lose fat without one.

You need to be in a calorie deficit to lose fat. The best you can is maintain as much muscle mass as possible by eating protein and lifting. When you reach your weight loss goal, then you can focus on the calorie surplus and training needed to build muscle mass