Build muscle, lose weight and end yo-yo dieting – Part 5

Aren’t you fed up with losing weight to regain it all back and then some?

If you’ve managed to lose weight and are struggling to not let it creep back up, read on.

If you’ve had trouble shedding the last 10-15 lbs, then this is for you too.

Build muscle to lose weight, it’s the most effective, long-term strategy you can think of

Building muscle not only tones you up but it also makes your body more functional and adaptable. Strength training is the perfect antidote for saggy skin, loose mass and pockets of fat.

Muscles burns greater calories throughout the day, so as you increase your muscle mass you will become a fat burning furnace in the process!

And that’s why in the long-term if you have more muscle you will be naturally burning fat, even while sleeping!

In my experience, what has worked best is to lose weight first and then start strength training

Lady with dumbbell posing.In order to look like her, you would need to train for many years, lifting very heavy weights and having a very healthy diet.

At first, dieting should be the focus of your efforts and the primary goal is to see the weight decrease in the scale and your body measurements shrink.

This is done by walking, like we saw in Part 4. You can also run, do aerobics, Zumba or use any fitness DVDs that are high intensity and make you sweat.

On the second part, the focus is on strength training and the goal is to measure your body for a leaner, tighter look.

This is done by weight training which is lifting weights and focusing on compound movements. You can do squats, dead-lifts, presses, rows and other exercises that target big muscle groups aiming to increase the weight you’re able to use over time.

A common myth is that you need to train every day for several hours

Group aerobics class.Group classes with cardio intervals will help you get a workout done in 30-60 minutes.

This is not the case.

In fact, ideally you should start by doing strength training 2 or 3 times per week with days off in between training. Keep your cardio short, give your muscles a break and be patient.

Being on a diet usually takes a toll on your muscle mass, as your body is eagerly taking up energy from anything it can get its hands on because you are on a calorie-deficit.

This means that you might lose muscle mass while you’re losing weight.

This happens because your body clings to its fat reserves and uses muscles for energy instead. Yet another reason to begin strength training as soon as you get near your goal weight to build muscle mass as this will help you maintain the weight off.

Another benefit of strength training is that you maintain or increase your muscle mass as you drop the weight

However, building muscle while at the same time losing weight might be challenging, as we mentioned in the last section of Part 2.

An article on US News states that muscle is the greatest determiner of your metabolic rate, which means the amount of calories you burn every day.

When on diets, muscle loss largely explains why people have trouble keeping the weight off once they’ve lost it.

Building muscle to help you lose weight can be done following these essential principles:

  • Eat more protein in general (eggs, egg whites, lean beef, chicken or turkey)
  • Spread out your food intake throughout the day, instead of 3 large meals try eating 5 smaller meals.
  • Eat enough to keep you satiated, if you keep your food clean with whole greens, then eating enough will not make you gain weight but actually help you lose.
  • Drink a lot of purified water to keep you hydrated and to stave off hunger.
  • Aim to lose 2lbs every other week, losing weight too fast is not sustainable.
  • Do strength training 3 times per week with a day in between each to rest and recover.

The stereotype of the massive man with bulging muscles in a hulk-like pose is just that, a stereotype.

Strength training is about using your muscles, developing them to better carry you around and making your whole muscle-skeletal system stronger.

Nothing like lifting weights to build muscle and burn fat

Woman lifting heavy weight at gym.Lifting as heavy as this requires a long term commitment. You don't need to lift like this to look your best(!)

According to, building muscle while losing fat is a tricky proposition.

The trick is to eat enough to feed muscle growth while at the same time making wise food choices to encourage your body to use its stored fat as fuel.

Focus on losing weight at first and then sculpt your body with strength training.

Build muscle to lose fat at the end of your weight loss journey.

Keeping up with your weight loss efforts is no easy task, otherwise, everyone would be fit!

To help you lose weight, you might try creating a set of routines that fit your lifestyle.

In the next and last part of this series, I will share my most important lessons learnt.

I’ve lost 100lbs and am working towards a fit physique, I hope my journey will shed some light into yours and help you lose weight once and for all!

Part 6 – 7 lessons to help you lose weight

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U.S. News, Can you gain muscle while losing weight,, 6 ways to reduce body fat while increasing muscle,

Time Magazine, Exercise/Fitness,

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