I'm 300 lbs. I need to weigh 180-200. Should I build muscle or lose fat?

get cut then concentrate on building muscle ... a REALLY fast way is a protein diet with just salads for the fibre....

why not workout 6 times a week + aerobics / ab work every day.... more energy output ...less energy input slices off blubber like a hot knife through butter...

lose fat!

listen, to lose fat you need a calorie deficit. to gain muscle you need a calorie surplus.

the two thing typically don't work well together. meaning gain muscle AND lose fat. it is possible, and may be possible for you. but what you'll have to do is watch every calorie you put in your body and the types of foods you eat. healthy, clean, whole foods. to maintain muscle mass you need to lift weights. bodybuilding.com has tons of videos to tell you how to do that.

you need to calculate your maintenance calorie intake. use the harris benedict formula. from there you can subtract calories to lose fat. at your weight now, you can probably stand to cut your calories by more than 600-800 from your maintenance. meaning if you do your BMR and its 2300 calories a day to maintain your current weight, you can subtract from that 600. you'd only intake 1700 calories a day to lose body fat.

and while yes, muscle metabolizes more than fat or soft tissue, its not so overly drastic it'd help you lose body fat.

your best bet, is to lift while you try to lose weight, you will preserve your muscle mass, and may build some, although it'll be slower than just bulking. trust me, at 300 lbs, the last thing you need is a bulk. because when you bulk, you also gain body fat. you probably have a great deal of muscle mass. just lift to preserve that.

How many times maybe you have seen a guy benching while arching his right back and moving the fat off his chest? Well please do not follow that moron. Let him learn the difficult way since you can learn the nice way from here https://tr.im/icNdO

Critical Bench is a bench push plan individualized by MikeWesterdal. It is one of many increasingly popular bodybuilding programs that lines up with different notable weight training routines like Tom Venuto's Burn the Fat, Feed the Muscle.

My advice would be to join a gym and get one the trainers to devise a program for you that addresses the areas of concern. As far as diet goes, get plenty of fibre, fruit and veg and don't cut out carbs, just try to eat them earlier in the day. High protein can be fatty depending on what you eat, stick with fish, chicken and lean cuts of meat and limit eggs and dairy. Also - grill or bake rather than fry.

You should focus on losing fat. You will also gain muscle, the food is just already in you: the fat.

I just generalized a bunch of science there, but I'm just tired, that's the gist of it.

You already know never in order to skip breakfast, but it's also imperative that you eat within an hour of waking for boosting your metabolism.

Keep a little water glass, which you should refill often, instead of a substantial water bottle on your workplace.

Enroll in an active art class, such as sculpture or perhaps ceramics.

If you workout I would suggest both, cardio and weights at the same time. Yes lifting weights burns fat, I would not suggest you hog out on food, I would use supplements like protein, amino acids, bcaa, l-carnitine and pre-workout supplements to help you get through your workout.

Measure out that bowl of cereal or even oatmeal, including the fruit, nuts, maple syrup, milk, and yogurt you increase it. Have a set of measuring cups and spoons available instead of eyeballing.