How to gain muscle and lose fat at the same time

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How to gain muscle and lose fat at the same time, can it be done? Well today we are going to talk about gaining muscle and losing fat at the same time. Many people don’t believe that this can be done, but with plenty of hard work, can it be achieved?

First of all, it will definitely be necessary to keep working hard and heavy at the weight training, but in order to have a chance at gaining muscle and losing fat at the same time it will require keeping track of your caloric intake as well as your carbohydrates, protein and healthy fat intake.

Then again, some people will tell you that in order to gain muscle and lose fat at the same time, you will need to be on steroids. I have never been someone that would advocate taking steroids, and I have never taken steroids myself.

Taking steroids is dangerous and is defeating the whole purpose behind weight training and nutrition because following a healthy lifestyle of lifting weights and eating healthy is what the sport of bodybuilding should be all about.

Getting back on track with things here, the question is, ‘can you build muscle and lose fat at same time’? It can be done, but it will take a lot of hard work and it also depends on your body type and your genes.

What does it take to build muscle?

What does it take to build muscle other than lifting weights? It takes a healthy diet and dedication to following with the healthy diet once you have started with it. Typically in order to build muscle is anabolic, you will need a caloric surplus, although dieting to lose weight is catabolic and requires a caloric deficit.

Typically, the two of these are in opposition to each other, you can build muscle and lose fat at the same time, it has been done where a trainer has added 10 lb of muscle and lost 10 lb of fat within a month, but the likelihood of being able to gain muscle and lose fat at the same time is unlikely.

Typically, to build muscle you will need a caloric surplus which simply means that you first of all will need to determine precisely how many calories you need to take in to maintain your specific body weight and then go over that amount by approximately 300 calories per day to build muscle.

To build muscle takes more than diet and simply lifting weights, you will need to train heavy and be consistent about your training, but it is also very important to follow a progressive resistance training regimen.

For example, say you go to the gym and do barbell curls with 80 lb for 10 reps, your next training session you will need to perform the barbell curls with 80 lb for at least 11 reps or increase your weight.

Progressive resistance training is based around progressively increasing the amount of weight or the amount of reps that you use per set. In order to be successful with following a progressive resistance training program, it will be a good idea to have a training log.

It is a good idea to have a training log where you can keep everything written down on how much weight you use, how many reps and how many sets you perform each workout.

Keep your training intense.

What does it take to lose weight?

We all know that losing weight can be difficult and some have attempted to lose weight and we’re unsuccessful. But when you combine losing weight and building muscle, the whole picture becomes a little more difficult.

To be successful with losing weight, you will need to follow a healthy diet plan that includes fresh carbohydrates for energy and lean protein for muscle maintenance. Muscle maintenance is referring to the ability to maintain your muscle and keep from losing too much muscle while losing the fat.

Similar to building muscle, you will first of all need to determine precisely how many calories you will need per day to maintain your body weight. By clicking on this link you will be taken to a calorie counter where you can determine how many calories it is per day that you will need to maintain your body weight.

Once you have determined how many calories it is per day that you will need to maintain your body weight, then you will need to reduce the overall amount of calories per day by approximately 300 calories in order to lose weight.

When you use a calorie counter system like the one provided in the link above, the overall amount of calories per day will be determined by your age, weight and activity level.

Once your calorie consumption per day has been determined, for example, if your daily calorie needs to maintain your weight are 2700 calories per day, you will need to reduce that to 2400 calories per day in order to lose weight.

Followed by eating a healthy diet and watching your calorie consumption, it is also a good idea to follow a good cardio training program which will help the process along by burning calories.

Can you combine the two together and get results?

Combining the two together and getting results will take a lot of work and you will definitely have your training and diet cut out for you. In a short answer on how you can build muscle and lose fat at the same time is, it all comes down to nutrient timing.

To be successful with weight loss or with building muscle, I would highly recommend that you stick to one or the other, otherwise if you try tackling both of them at the same time, your outcome may end up very discouraging.

People that spend their lives in bodybuilding or any livelihood that requires the action of building muscle and losing fat, they generally follow a muscle building phase of 6-9 months followed by a fat loss phase for 2-4 months.

Losing weight and building muscle at the same time can sound very desirable, but being that in order to build muscle requires a caloric surplus and losing fat requires a deficit, it will be extremely difficult to try to achieve both goals at the same time .

For people that are trying to lose weight, you can see by the market with all the weight loss products exactly how big weight loss is. Weight loss is such a big topic because losing weight is something that people have been struggling with for a long time and many people have been unsuccessful with it.

The same is true for building muscle, their are many people that go to the gym and want to build amazingly big muscles, but then realize exactly how much work it takes, the dedication they need to have, and with such a huge market of muscle building supplements, that they have no idea where to begin to look for a product that will work for them.

Being that these two fields are both huge industries of their own, many men and women have worked endless hours and years seeking to develop a transformation desirable to fulfill their goals, but to achieve both of these avenues at the same time for the most part would be impossible.

Building an impressive physique through progressive resistance training

What kind of diet does it take?

In order to build muscle, we need to take in a surplus of calories that will go over what it takes to maintain the body weight, and losing weight we need to have a calorie consumption under what it will take to maintain our body weight.

In order to achieve one or the other, you will need to have a goal structured around filling that transformation. But when it comes to developing a diet that is structured for building fat and losing muscle at the same time, it would take nutrient timing.

Basically when it comes down to nutrient timing, what will need to be determined is when you eat, how much you eat and what you eat, with these three components combined together, is what it would take in order to determine a nutrient timing plan.

There have been many thoughts on nutrient timing and their are different nutrient timing plans that can tend to get rather complicated and you would end up spending a great majority of your time simply trying to figure out how to time your nutrients.

You may end up having a long time frame engraved in figuring out how to build muscle and losing fat at the same time that it would be much more worth your time to simply structure your program around following one at a time, work on building muscle and then set a specified time for losing weight.

How does body types fit into the picture?

You may be wondering what body types have to do with all of this, but actually they have a lot to do with it. A mesomorph body type is the ideal body type when it comes to building muscle because you will already have a naturally athletic build where it will be much easier to gain muscle and lose weight.

On the other hand, if you are an ectomorph body type, you will be much thinner with a lighter bone structure which means that you will need to eat a lot more in order to put on the muscle.

Then their is the endomorph body type which is someone who is naturally heavier with a much larger bone density structure. This type of person will naturally put weight on much easier which will make it more difficult to lose weight.

Regardless of what body type you are, whether it be a mesomorph, ectomorph or endomorph, the likelihood of being able to structure a nutrient timing diet that will enable you to build muscle and lose fat at the same time could be possible to a degree, but is highly unlikely.

The advice that I would feel better with giving you be to follow a solid weight training program of training heavy for 6 to 9 months followed by a period of 2 to 3 months losing weight. This is how the professionals have done it for years and I would suggest that their is probably a good reason for that.

Build muscle and lose weight for an impressive physique.

Can you make it achievable?

First of all, in order to be successful with anything, you will need to believe in yourself and not have any negative thoughts, or your outcome will be highly unsuccessful.

To be successful in either realm, whether it’s losing weight or building muscle, you will need to have a specific plan mapped out to achieve your targeted outcome. In order to follow a specified plan, it is necessary to let a positive mind guide you in the direction that it takes to be successful.

There are many people that have dedicated their lives to transforming their bodies and going on to teach others how to do the same. Any one of these trainers would give you the same advice, they would tell you to have a structured program to build a muscle followed by a separate time frame dedicated to losing weight.

The question is, can you make it achievable? You absolutely can, it simply depends on what you are trying to achieve. If you are setting out on a mission to achieve something that seems impossible, I would advise you to follow ‘a followed path’ that has been put to use and proven to work verses, ‘following a path that has been untraveled and seems unlikely to achieve’.


Building muscle can take a lot of work, and following the proper diet to do so will definitely take a lot of work and discipline, the same thing is said for dieting. In order to successfully lose weight, we need to eat a proper diet and keep our overall calorie consumption low enough to lose weight along with staying active.

So the question is, ‘can you lose weight and build muscle at the same time’? it is unlikely and the success rate would be low, but with plenty of hard work and dedication, you can achieve anything that you put your mind to, as long as you follow a proven path.

Whatever body type you are, you will still be able to follow through with conquering your goals, if your goal be to build muscle and lose weight. If you are an ectomorph or an endomorph, you will still be able to achieve results, but it might take more work than someone who is a mesomorph body type.

In order to achieve the best results, aside from lifting weights, it is necessary to follow a proper diet in order to achieve your desired outcome. Along with following a healthy diet, it may also be helpful for you to include supplementation in your diet if you haven’t already done so.

You can check out some supplementation products I have done reviews on by simply clicking on this link.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will be happy to get back to you as soon as possible. I love to hear comments from my readers, so be sure to drop a message in the box below.


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