If you want to lose fat first to get better. Building muscle should be your main goal, as it increases your metabolism and facilitates fat loss. If you want to lose fat first to improve your body composition, you'll need to do strength training and increase your protein intake to also minimize the amount of muscle you lose. People who go through bulking phases gain fat in addition to muscle.
Losing fat before building muscle will help prevent your body fat percentage from increasing too much. If you are an experienced man with more than 15% body fat or a woman with more than 23%, you may choose to build muscle first. Keep in mind that you can also build up some body fat. Basically, you need a surplus to build muscle.
Once that surplus is created, those extra calories can be used to building that new muscle or storing fat. This is known as calorie sharing. While some people have an athletic physique by nature, most have to work hard to reduce body fat percentage and increase lean mass. Bodybuilders often focus on gaining mass and then reducing fat; however, most people are eager to get rid of fat first.
The truth is that it is not all one or the other. Losing body fat actually depends on gaining muscle, so part of muscle development will form part of the initial phase of fat loss. The ratio between the amount of muscle and fat you gain (while you're in a surplus) also means that you're going to look horrible throughout the muscle building process, because going from “fat” to “fatter” isn't exactly a pretty transformation. Muscle is more metabolically active than fat and contributes much more to total daily energy expenditure.
I have now started a fat loss workout to change my abdominal fat, but to maintain my muscles I do a day of metabolic resistance training, the next day with weights (as heavy as I can lift with 6-10 repetitions) for 6 days and I have a day off. Some people seem to have the impression that if they need to cut first, that means they should postpone weight training or make any attempt to build muscle until it's time to start bulking up. Anyway, assuming you're a beginner, you'll be able to build muscle and lose fat at the same time. Again, if you don't know what supplements you should take to achieve your goals, take the Legion Supplement Finder questionnaire to find out exactly which supplements are right for you.
Instead, you'll have to change your approach to losing fat for a while (while maintaining the muscle you've built). You can build muscle and lose fat at the same time, or “grow back” when you first start lifting weights. Based on what you've read and seen, he estimates that men can gain between 20 and 25 pounds of muscle (~2 pounds per month) in their first year of proper weight lifting. This mainly boils down to working harder in the gym to get less rewards by doing more hard sets per major muscle group per week and, at the same time, striving to get stronger (lifting heavier weights).
I think it's acceptable, realistic and often ideal (in terms of maximizing muscle gains) to allow yourself to gain approximately 5% of body fat during a long, slow and successful bulking phase. Casein is digested slightly more slowly than whey, providing a steady flow of amino acids to muscles for growth and repair, which some experts believe may make it a better option for building muscle. Experienced weightlifters can compensate for this to some extent by doing more volume (sets or repetitions or both a week), which helps increase muscle protein synthesis, but they'll never reach newbie levels again. In the same way, you can get away with a very low calorie and even low protein diet as a beginner because you don't have much muscle to lose.
In the third year, you can gain about half the amount of muscle you gained in the second year, and each subsequent year it is more or less halved this way until the muscle gain becomes smaller and smaller. .
