Reducing Body Mass or Building Muscle? On Selecting the Objective

Indeed, the majority of individuals initiating their training and following a body-building-focused diet should initially decrease their fat tissue content with caution. However, there are exceptions such as extremely thin individuals with low body fat and visible abdominal muscle contours, who have an estimated body fat percentage of less than 10-12% BF. Conversely, individuals with a higher body fat percentage, who are overweight or obese, should certainly burn some fat tissue first. To evaluate the overweight or obesity of individuals who lead a sedentary lifestyle, a BMI calculator can be used, which is available here. However, this is merely a rough method that allows for an approximate estimation of the degree of obesity in individuals who do not engage in regular physical exercise or perform manual labor. On the other hand, if you are someone who regularly engages in physical exercise, particularly strength sports, or performs heavy manual labor, the BMI calculator is not a suitable choice, and the degree of obesity should be evaluated in the mirror.

Individuals with naturally low body weight and minimal fat tissue should consider beginning muscle mass development. This group of people should not worry about excessive fat gain, as they typically lack sufficient fat cells. As a result, most energy is absorbed by the muscles. Similarly, individuals who have completed weight loss, provided they commence a calorie-reduced diet tailored to their needs, should follow this path. However, those who implement extremely low-calorie diets or other extreme weight loss methods should pay closer attention to their muscles' requirements, as they are more sensitive to increased caloric intake, significantly reducing the risk of recurring fat gain (so-called yo-yo effect). Gradually increasing caloric intake allows us to fortify our starved muscles, which respond to proper training and constant load increase with hypertrophy, i.e., growth. What about individuals referred to as "skinny fat", i.e., people with minimal muscle mass and disproportionately high fat levels? In such individuals, reducing fat mass could lead to substantial metabolic issues. This situation typically occurs in individuals who follow inappropriate diets and do not maintain a suitable lifestyle. These may also be naturally lean individuals who, due to improper nutrition, have found themselves in this state. Such individuals should primarily engage in sports that overcome resistance, such as strength training in the gym. This makes it possible to rebuild an appropriate amount of muscle mass and improve metabolic function.

The conversion of fat into muscles is a topic of intense debate. Some people say that under the right conditions it is possible, while others claim that it is impossible to combine both processes at the same time. Based on my knowledge and experience, it seems to be true, but not for everyone, and it should not be expected to happen. The maximum reduction in the amount of fat should be treated as a nice bonus to the overall increase in muscle mass.

If you have a slim physique and visible abdominal muscles, commence muscle mass expansion. Ensure dietary balance, avoiding an excess of high-calorie foods, to prevent flooding oneself with fat and destroying the foundation for muscle building. If you have an excess of fatty tissue, reduce it to a low level, and then increase caloric intake to nourish starving muscles. This way, you can maintain a low level of fat and quickly build muscle by improving the insulin sensitivity of muscle tissues. If you are neither excessively overweight nor significantly emaciated, introduce a slight caloric deficit, reducing fatty tissue, and improving the sensitivity of muscles to energy. After a slight reduction, proceed to muscle building, thereby expanding your musculature while maintaining a lean silhouette throughout the year.