Gain Muscle and Lose Fat At The Same Time! You CAN gain muscle and lose fat at the same time and I will show you how. Common wisdom is that you have to gain some fat to gain muscle, its the whole bulking and cutting mentality. ![]() ![]() I’m here to tell you its wrong, at least for most people. Because of many peoples unrealistic expectations about adding muscle they come to the incorrect conclusion that you can’t gain muscle while losing fat. Gaining muscle. Most mature adults can gain a maximum of 1. That’s only 1. 2. In rough numbers, to gain that 1. Losing fat. Now lets look at losing fat, its much faster than gaining muscle. You lose fat when you consume fewer calories than you burn off in a day (the TDEE). For an average person losing weight, they will eat about 4. TDEE to lose a pound of fat a week, or 5. ![]() The first important thing to note is that the calorie surplus to gain muscle is very, very small when compared to the calorie deficit required to lose fat. To gain muscle and lose fat at same time. Now lets try to put the two together – losing fat and gaining muscle. Now, your first thought is probably that it can’t be done because to gain muscle, you have to eat 1. How can you eat less and eat more at the same time? The secret to this is that our assumption that you need to eat more to gain muscle is incorrect for most adults. Lets look at what your body does with its calories, please look at my body on left side of the above diagram. A whopping 2. 5% of your energy goes to your brain. Its only down here where it gets interesting. About 2. 0% is actually spend DOING stuff – walking, lifting, moving and only about 5% is spent adding muscle. Don’t get hung up on the exact numbers, the important thing is that exercise and building muscle uses very little of the calories we consume. The best muscle-building and fat-burning supplements on the market are not always the most expensive. In fact, these simple, effective products. Now look at the right side of the above diagram, the sources. To keep you alive, your body needs two things, plain energy to burn in the form of carbs or fat and then amino acids in the form of protein. Your body has an amazing series of emergency backup system to keep you alive should food be scarce. Your stomach is the gas tank for ordinary use. Your bodyfat is the backup up generator to be turned on when food is scarce. ![]() And your muscles are the emergency backup, your body wont turn on this nuclear power plant to cannibalize muscle unless its a DIRE emergency. Energy can come from any of the three systems but amino acids can only come from the stomach or the muscles. Lets talk about this nuclear reactor here and how to stop if from turning on and burning up our muscles. Our bodies are really smart, they know muscle is really important and they wont burn it unless they absolutely have to. There are three occasions your body will fire up the nuke in the above diagram: It needs energy to stay alive that is not available in the stomach or fat stores (the barrel or the portable generator in the above diagram)It needs amino acids to stay alive that are not in the stomach (the barrel in the above diagram)Its afraid you are starving. If you cut calories more than 1. TDEE, risk burning muscle. So YES, you can gain muscle and lose fat and here’s how: Constant influx of protein. Consume enough calories to keep your body from thinking its starving but not so many calories that you gain fat, 1. TDEE is a good value to use. My calorie calculator will tell you exactly what that is for your type metabolism. Make sure to set your goal in step 6 to “1. Proper nutrition, make every calorie count! You can use my custom workout plan generator to design a workout plan appropriate for you. Daily cardio, 3. 0- 4. Cardio will not burn muscle, it will help you gain muscle while losing fat at the same time. Many beginners to fitness ask if they should lose their fat first or start lifting to gain muscle first, the answer is that they should do BOTH at the same time!!! Especially for beginners, it is very easy to lose fat and gain muscle at the same time! ![]() Thanks for posting this. I’ve fallen into the trap of trying to reduce body fat and increase muscle mass simultaneously and it isn’t really doing anything for me. Wondering what type of weight training workouts are best when your goal is burning fat without losing muscle and strength? Here's what you need to know. Now lets talk about the exceptions to this, those who can’t gain muscle and lose fat: Losing fat and gaining muscle at the same time is very difficult for advanced bodybuilders. Many of them are close to their genetic limits so adding muscle is very difficult and slow for them even under the best of circumstances. Losing fat and gaining muscle at the same time is something that only beginning and intermediate bodybuilders can do. If you are 8% bodyfat and want to get down to 4- 6% bodyfat you wont be able to add muscle while you do this, at best you can do is to maintain your muscle mass. With regular dieting, its tough to drop down to 4- 6% without losing muscle mass but carb cycling seems to really help for this specific purpose. ![]() Expert Advice on How to Gain Muscle Fast. Focus exclusively on weight- training. You might enjoy other cardio activities (sports, running, etc.) but those put additional strain on your body (muscles, joints) and use up energy that could be used instead to build muscle. Normally, cardio activities should definitely be included for all- around health, but if you're temporarily focused on building muscle quickly, focusing on weight- training exclusively for a few months will help you reach that goal. Interval Training is one of the best cardiovascular workouts for burning fat. When you alternate betweenhigh intensity and low intensity movement, then repeat the. Whether your goal is to build muscle, see your abs, or get back in shape, this simple carb cycling plan will help you eat healthy and stay consistent. Continued 2. Fat-burning Workout: Pump Up the Cardio. A good overall cardiovascular conditioning exercise program is crucial to burn fat, say Sedlock and White.
Expert Reviewed. Three Parts: Working Out to Gain Muscle Eating to Gain Muscle Focusing On Muscle Building Community Q&A. ![]()
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