Build Muscle First or Lose Fat First

First, we need to understand that building muscle and losing fat are two different things.

• Building muscle is an anabolic (growth) state.
• Losing fat is a catabolic (breakdown) state.

Building muscle needs exercise and a high calorie intake, but calories can also increase fat. Losing fat at the same time will also break down some muscle.

Muscle Building:

• Calories: Intake > Burned. Suggest a surplus of 100–300 kcal. Eat 1.6–2.2g protein per kg of body weight. 20%–30% of total calories should come from fat, and the rest from carbs.
• Vegetables & Fruits: Around 200–300g per meal.
• Strength Training: 3 or more times a week, 4–5 times is better.
• Sleep: 8 hours per day.
  Note: Muscles grow and recover during rest.

Fat Loss:

• Calories: Burned > Intake. Make sure to still get enough protein.
• Strength Training: 3 or more times a week, weights can be lighter than during muscle-building.
• Cardio: Helps burn more calories.
• Sleep: 8 hours per day.
  Note: Sleep is very important for fitness, make sure you get enough rest.

So, build muscle first or lose fat first?

If your body fat is high, start with fat loss.

If your body fat is quite high, you should start by losing fat. Pay attention to your diet, control your calorie intake, and plan your exercise based on your own condition.

If your body fat is not high, start with building muscle.

For people with low fat and low muscle levels, it’s easier to build muscle at first. During the muscle-building period, you can also reduce some fat. You need to plan your daily meals properly, with a good balance of carbs, quality protein, and healthy fats.