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Speaker 1: Hi, welcome back to bounceboard with me, Tip Haul. I'd

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Speaker 1: like to acknowledge the traditional custodians of the land which

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Speaker 1: I'm recording this podcast. There were hundering people of the

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Speaker 1: cooler nation. I pay my respects to elders past and present. Okay,

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Speaker 1: so Melissa reached out to me. She had a great question.

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Speaker 1: I've started at the gym, tip and been pretty much

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Speaker 1: doing whatever I enjoy and finding motivation from that. A

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Speaker 1: bit of a steper elliptical, sometimes some weights. But it's

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Speaker 1: time for some solid goals. I need to lose weight

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Speaker 1: and tone up. What should I focus on first, losing

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Speaker 1: weight or building muscle? Such a great question, and I'm

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Speaker 1: so excited to hear that you are enjoying your training

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Speaker 1: and you're doing what you love, and you're moving from

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Speaker 1: one thing to the next. And that's a really crucial

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Speaker 1: step in finding you the right fit for you, the

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Speaker 1: right fitness for you. So making sure that you enjoy it,

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Speaker 1: and that's paramount, and I would put that first and

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Speaker 1: above having gone in the gym. Just make sure you

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Speaker 1: enjoy your movement. I often get this question, always losing

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Speaker 1: weight or toning up, and I'll always say you want

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Speaker 1: to lose a weight first because that will reveal the

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Speaker 1: muscle beneath the fat. That will have an instant change

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Speaker 1: to your shape and you will see an increase of

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Speaker 1: definition straight away. You'll have more muscle than you think,

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Speaker 1: it's really surprising, and just losing the weight, you'll see

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Speaker 1: where you're at. But let's go through the prose of

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Speaker 1: both approaches, losing the weight and also gaining you know,

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Speaker 1: trying to gain some muscle and doing it that way.

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Speaker 1: You can't do both because to lose weight you have

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Speaker 1: to be in a calorie deficit. To gain muscle, you

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Speaker 1: need to be in a calorie surplus, so you can't

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Speaker 1: do both that at the same time. Deciding whether the

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Speaker 1: folks on losing weight or building muscle first depends on

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Speaker 1: your current body composition, your health status, your fitness goals,

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Speaker 1: your personal preferences, and both goals require different nutritional and

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Speaker 1: exercise strategies, so you really can't go for both. First

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Speaker 1: of all, when focusing on weight loss first, you want

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Speaker 1: to talk about whether you have a high body fat percentage.

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Speaker 1: So if you have a high body fat percentage, it

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Speaker 1: might be beneficial to focus on the losing weight first

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Speaker 1: and doing calorie deficit and incorporating more cardiovascular exercises along

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Speaker 1: with strength training, and this will reduce the body fat

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Speaker 1: and improve your health markers such as blood pressure, cholesterol levels,

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Speaker 1: and blood sugar levels. But it will reveal that definition underneath.

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Speaker 1: Like I was talking about before, you want to make

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Speaker 1: sure that you don't have any underlying health conditions. That's

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Speaker 1: really important when going on a weight loss journey, and

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Speaker 1: something I don't think I talk about enough like type

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Speaker 1: two diabetes, high blood pressure, joint issues. You want to

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Speaker 1: make sure that it's really a healthy goal for you

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Speaker 1: and that you're being realistic. You're not aiming for five

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Speaker 1: kilos a week. You're aiming for half a kilo that

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Speaker 1: is a realistic amount. Five hundred grams of fat loss,

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Speaker 1: not water loss, but fat loss are weak And then

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Speaker 1: I've already touched on this, but you know, if your

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Speaker 1: primary goal is aesthetics to look leaner, starting with fat

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Speaker 1: loss is the way to go because it can reveal

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Speaker 1: that muscle definition you already have and you will have

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Speaker 1: more muscle than you think. It's quite astonishing. Now, let's

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Speaker 1: talk about focusing on the strength training first. Number one.

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Speaker 1: If you go down this road, you're going to have

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Speaker 1: metabolic benefits, so you're building muscle increases, you're resting metabolic

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Speaker 1: rate your BMA meaning that you burn more calories at rest,

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Speaker 1: which is fantastic. So you can be watching Netflix and

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Speaker 1: burning off a doughnut. It's great. And this can be

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Speaker 1: beneficial if you're trying to lose weight eventually, as it

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Speaker 1: can be you know, maintaining that calorie deficit much easier

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Speaker 1: if you have a high BAMA, and I would say

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Speaker 1: that's a great approach, making sure that your metabolism is

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Speaker 1: fit enough to go on a weight loss journey. I

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Speaker 1: love that approach. Then you've also got age in consideration,

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Speaker 1: so as you age, your muscle mass is declining, so

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Speaker 1: prioritizing muscle building burst off can help counterap this effect.

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Speaker 1: And the more muscle we have, the muscle acts as

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Speaker 1: fat factories, so the muscle is burning fat. The more

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Speaker 1: muscle we have, the more fat factories you own, and

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Speaker 1: the more fat you're going to burn. So prioritizing strength

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Speaker 1: training and putting on quality lean muscle is really really

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Speaker 1: important as well. So where have we got to short answer?

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Speaker 1: If you have weight to lose, focus on weight loss,

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Speaker 1: and I would say, because ultimately it's going to show

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Speaker 1: that definition. But I think a combined approach is the

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Speaker 1: best way to go. Something that involves strength training to

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Speaker 1: build that muscle, a moderate calorie deficit, so not going

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Speaker 1: too hard that your body is starving and catabolic and

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Speaker 1: eating muscle away that's really dangerous, but a moderate calorie deficit,

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Speaker 1: so you've got energy to do cardio and that will

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Speaker 1: result in weight loss. And I think that the reasons

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Speaker 1: this will work for you, I think is because it

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Speaker 1: will preserve the muscle mass. Losing weight without strength training

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Speaker 1: can lead to a loss of muscle, so you don't

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Speaker 1: want that. It improves body compositions, so you'll be more

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Speaker 1: lean muscle mass than fat, which is really important for longevity.

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Speaker 1: And it's a sustainable lifestyle change. Okay, if you're focusing

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Speaker 1: on weight loss, it can get pretty crappy and get

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Speaker 1: in your head and it's like, once you lose the weight,

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Speaker 1: then you need a new goal and you can sell

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Speaker 1: sabotage and you can rebound back up to the weight

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Speaker 1: you were and blah blah blah. So if you're focusing

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Speaker 1: on strength training and in a moderate calorie deficit, the

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Speaker 1: focus is on the strength training. The focus is on

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Speaker 1: the PBS of focus is on the training, not the

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Speaker 1: weight loss, and I think that's it that sets you

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Speaker 1: up for more success. Yeah. Thanks so much for listening

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Speaker 1: to Bounce Forward. I love having your company, So please

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Speaker 1: dm me on Instagram at tifhaul Underscore XO and let

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Speaker 1: me know what questions you'd love me to cover. Don't

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Speaker 1: forget to rate and review me on your podcast out

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Speaker 1: Speak soon, Happy Days,