You want to get the weight off and get ripped — at the same time. It’s time for some hard facts: losing weight while building muscle is not easy. In fact, many believe it is impossible. You see, in order to gain muscle, you must increase the number of calories that you consume. In order to lose weight, you must consume fewer calories. The two don’t necessarily jive.
This doesn’t mean that you shouldn’t lose weight while working out. In fact, exercise is vital to the loss of weight and/or fat. It’s the type of exercise that you do that is different.
If you are overweight, you have two goals. The first goal is to lose the weight, while strengthening the muscles that you have. The second goal is to build your muscles. The most important thing is to reach one goal at a time — and to work towards one goal at a time.
Start with proper nutrition. Starving yourself is not the answer. Yes, you will lose weight, but you will also lose valuable muscle, and cause yourself a multitude of other health problems along the way. Furthermore, with the starvation method, you will most likely fail. You need proper nutrition, and you need to be prepared to stick with it for the long haul. Look at it this way — bodybuilding is a lifelong endeavor. There is no “end” date — there is only a “start” date.
Seek the advice of your health care professional. Get him or her to tell you how many calories you need to consume each day, how many fat grams, etc, so that you can reach your weight loss goals. You might also want to consult with a nutritionist. Since your second goal is bodybuilding, you would probably do better with a low-carbohydrate diet, since these diets focus on the intake of more proteins, which are needed for bodybuilding.
Next, you need exercise. Start slowly so that you do not injure your body. Remember that for the purposes of losing weight, the objective is to burn more calories than you take in — every day. Start with walking if you are in very poor shape, and then advance to bicycling. This will not only help you to burn calories and lose weight, but it will start getting muscles that have not been used in a while back into shape as well.