Why am I not gaining muscle or losing fat?

You’re not eating enough – one of the main causes of not being able to build muscle is not eating enough and more importantly, not eating enough of the right food. Everyone bangs on about the importance of protein, but carbs and fats are just as important when it comes to growing muscle.

Why will I have trouble losing weight and gaining muscle at the same time?

If you can sustain a lifting program and eat a caloric deficit, your body will be able to pull from its fat stores to both fuel itself and potentially build muscle mass. Prioritizing foods rich in protein is a key component to both losing body fat and building muscle at the same time.

What comes first building muscle or losing fat?

There’s no reason why you can’t do both at the same time, especially if you’re giving yourself 1-2 years. Your weight will be negligible since, if all goes according to plan, you will be adding muscle weight as you lose fat. So, you should concentrate first getting your percent body fat down to 15\%.

Why can’t I gain muscle and lose fat?

Instead, the problem is simply that your overall ratio of fat gain to muscle gain is out of balance and that you’re putting on a disproportionately higher amount of body fat in comparison to lean tissue.

Can you build muscle but not lose weight?

If you’re building muscle but not losing weight, then your body is undergoing a process commonly known as body recomposition. This is a coveted state that is ideal for maintaining fat loss. According to the Mayo Clinic, strength training can help you reduce your body fat while increasing your lean muscle.

Should you workout if you’re not losing weight?

But if you’re working out but not losing weight and your primary goal is fat loss, there are other forms of exercise that give a much better bang for your buck. The best way to lose weight and build lean muscle is by doing some form of strength training in addition to your cardio. The more muscle tone your body has, the more fat you’ll burn.

Does gaining muscle mass make you look leaner?

Not only does having more lean muscle mass make you look leaner, but it also helps your metabolism work more efficiently. But muscle weighs the same as fat, pound for pound. If you’re gaining muscle at the same rate you’re losing fat, that explains a stuck scale.