According to the doctor's suggestion, you can consider a muscle-building plan based on your BMI, whether you are satisfied with your current weight, and whether you feel anxious about weight gain.

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[Health Channel/Comprehensive Report] To what extent do you need to lose fat before you can gain muscle?

Cai Mingjie, a specialist in endocrinology and metabolism, said that because the process of building muscle will cause weight gain, it should be considered whether the BMI is too high, and the weight should be reduced to the normal range before building muscle.

In addition, you can consider whether you are satisfied with your current weight and whether you are anxious about gaining weight. If you are very afraid of gaining weight, you can slowly change your body composition through diet and training.

Cai Mingjie posted on the Facebook page "Dr. Cai Mingjie Health. Slimming" that fat loss and muscle gain are conflicting. Muscle gain requires a calorie surplus, while fat loss requires a calorie deficit. Therefore, it is usually not carried out at the same time unless you encounter Some exceptions.

It is recommended to consume enough protein and maintain muscle strength training when reducing fat, so that even if you do not gain muscle, you can try to protect muscle from loss during fat reduction.

Please read on...

Cai Mingjie pointed out that at what stage of fat reduction can you start to increase muscle, he has different suggestions for the following three types of people:

People with too high BMI:

Although there is no clear answer to how much body fat percentage must be reduced to gain muscle, it is recommended that people who are overweight, obese, or the three highs first drop to normal weight (BMI) before gaining muscle, because the muscle building process is almost impossible. Along with gaining weight, it can make your health worse.

​Normal BMI:

It is recommended to lose fat to a certain stage, when you are satisfied with your current weight, and you are no longer afraid of gaining weight, you can start to gain muscle.

Due to the gradual increase in weight during muscle building, anxiety and worry about gains and losses may occur. It is recommended that the diet is mature enough and confident in future fat loss before proceeding to muscle building.

​ ●I am very afraid of gaining weight:

I can continue to maintain a balanced diet and muscle strength training while maintaining the same weight, and can also slowly change the body composition, while achieving the effects of fat loss and muscle gain, especially for beginners. Veteran high.

​Cai Mingjie reminded that the process of gaining muscle and reducing fat is very long and may face many challenges, but don't be discouraged, as long as you continue to learn and adjust the plan, you will definitely be able to achieve your goals.

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  • fitness

  • lose weight

  • Slimming

  • Gain muscle and lose fat

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