Foundation
It’s a lot easier to lose fat
first and then gain muscle. Yes you can do both at the same time, but it’s
hard. You want to give yourself the best chance of success, so focus first on
losing the fat and then building the muscle.
I like to call it your
foundation — if you build a great (low body
fat) foundation, it’s easier to stack muscle (lean or bulk) on top of it down
the track. If you’re overweight right now, you’ll have quite a bit of
subcontinous fat covering your muscles anyway, so why not get rid of it first?
In my experience, the best way
to lose fat is not to do cardio. Slow
cardio (walks, treadmill, bike, etc) burns up fat but also muscle. Cardio is
great for your heart, especially HIIT, but isn’t necessary to lose fat.
There’s a bunch of research
online about cardio versus lifting weights for losing fat, but I prefer to use
diet and weight training (moderate weight, high rep — if you’re female, you won’t put on bulk) to lose fat.
Control your calories via food
(a 500 calorie deficit per day based on your BMR) and keep your metabolism burning
using weights.
When you think about where
most people come undone, it’s normally not in the gym. It’s relatively easy to
workout 3–4 times per week for most people. It’s the food temptation that’s the
hardest. I’ll talk more about that below.
To build your foundation, you
first want to get your BMI (Body Mass Index) into the normal range, at around
20. You can calculate yours here. Once you’ve done that, you’ve got a foundation
on which you can start to build some good, lean muscle quite quickly.
https://medium.com/personal-growth/the-misunderstood-psychology-of-weight-loss-how-to-lose-30-pounds-in-2016-c26fbd8e16f3
