Why You Should Consider Gaining Muscle Before Losing Fat
At DexaFit Scottsdale, we often hear the question: Should I lose weight first, or focus on building muscle? While the answer depends on your unique goals and body composition, there are compelling reasons to consider gaining muscle before embarking on a fat loss journey. Let’s break down why this approach can set you up for long-term success—and how science backs it up!
1. Muscle Gain Boosts Your Resting Metabolic Rate (RMR)
Your Resting Metabolic Rate (RMR) is the number of calories your body burns at rest. The more muscle you have, the higher your RMR—meaning you’ll burn more calories even when you’re not working out. This makes losing fat easier down the road, as your body becomes a more efficient calorie-burning machine.
Research shows that resistance training can increase RMR by about 5% on average over several months, primarily due to gains in fat-free mass (muscle)[1][2].
Muscle is *metabolically active tissue*, so every pound you add helps you burn more calories 24/7[3][2].
2. Easier to Hit Calorie and Protein Targets
When you’re in a muscle-building phase (sometimes called a “bulk”), you’ll be eating at a slight calorie surplus. This makes it much easier to:
Meet your daily protein needs (1.6–2.2 grams per kilogram of body weight is optimal for muscle gain)[2][4].
Establish healthy eating habits—you can focus on nutrient-dense foods and consistent meal timing without the stress of restriction.
Practice meal prepping and tracking, which will serve you well when you eventually transition to a fat loss phase[5].
Trying to hit high protein targets while also restricting calories can be tough, especially for those new to structured nutrition. Starting with a muscle-building phase helps you build these habits in a more forgiving environment.
3. Better Training Progress and Recovery
If you have an inconsistent training history, jumping straight into a calorie deficit while ramping up your workouts can be a recipe for frustration—or even injury.
Building muscle requires energy. When you’re eating enough, your body has the fuel it needs to recover, adapt, and grow stronger[4].
Training in a deficit is harder. Recovery is compromised, and it’s more difficult to make progress in the gym[6][7].
Consistency is key. Starting with a muscle-building phase allows you to develop a solid training routine, improve your technique, and build confidence before you tackle fat loss.
4. Long-Term Body Composition Wins
Focusing on muscle gain first can lead to a more favorable body composition in the long run:
You’ll look leaner at a higher weight. Muscle is denser than fat, so you may not see a dramatic drop on the scale, but your physique will be more defined[8][5].
You’ll preserve more muscle during fat loss. Entering a calorie deficit with more muscle means you’re less likely to lose precious lean mass as you diet[3][6].
Body recomposition is possible, but it’s much easier to focus on one goal at a time—especially for those who are new to structured training and nutrition[5][8].
5. What the Research Says
Resistance training increases RMR and helps maintain muscle during weight loss[1][2].
Protein intake is crucial for both muscle gain and fat loss. Studies recommend 1.6–2.2g/kg of body weight for optimal muscle growth[2][4].
Training in a calorie deficit is more challenging, especially for those without a consistent exercise background. Recovery is slower, and the risk of injury is higher[6][7].
Ready to Start Your Journey?
At DexaFit Scottsdale, we’re here to help you optimize your body composition with science-backed strategies and cutting-edge technology. Our DEXA scans provide the most accurate measurement of your muscle and fat mass, so you can track your progress and adjust your plan with confidence[9][5].
Book your DEXA scan today and let’s build a roadmap to your healthiest, strongest self!
*Remember: Every journey is unique. Whether you’re looking to gain muscle, lose fat, or both, our team is here to support you every step of the way. Let’s crush those goals together! 💪*
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DexaFit Scottsdale: Your partner in science-based fitness and wellness.*
Sources
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[2] Harnessing Science and Data: The Smart Path to Sustainable ... https://www.scottsdale.dexafit.com/blog/harnessing-science-and-data-the-smart-path-to-sustainable-weight-loss
[3] Body Recomposition: Building Muscle While Losing Weight - WebMD https://www.webmd.com/obesity/features/muscle-and-weight-loss
[4] Meals for Gaining Muscle: The Right Nutrition for Muscle Growth https://blog.nasm.org/recipes-for-gaining-muscle
[5] Achieving Body Recomposition: A Step-by-Step Guide https://www.scottsdale.dexafit.com/blog/achieving-body-recomposition-a-step-by-step-guide
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[9] DexaFit DEXA Scan in Scottsdale, AZ - Body Composition Analysis https://www.scottsdale.dexafit.com/dexa-scan
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