How To Lose Weight And Gain Muscle At The Same Time?

How To Lose Weight And Gain Muscle At The Same Time?

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Loss of fat and gain of muscle at the same time is considered quite an impossible thing. We have always the concept of losing fat with a calorie deficit diet. While for weight gain, caloric surplus diet is the need. And it’s just impossible for a human to do both things at once. Some are of the thought that it can only be done using steroids and by following fancy carb cycling protocol.

Though there are lots of if, buts and maybes but in fact, it is possible to grow muscle mass and fall fat simultaneously. But not everyone can do it and not everyone to the same degree. Burning fat and adding muscle at the same time is tricky.

Like you must make smart nutrition choices for muscle growth and to help your body utilize fat stores over muscle tissues. The only diet isn’t enough. One must perform a combination of resistance training and high-intensity cardio as well.

There are some tricks to lose fat and attain muscle mass at the same time.

Bump Up Your Protein Consumption

how to lose fat and gain muscle

People are afraid of consuming higher protein. They think that it may cause a load on the kidneys. But if you want to attain muscle mass increase your daily protein to 1.5 to even 2g/ kg of body weight. Plan a high protein diet evenly distributed in each meal.

When a body has an excess of amino acid it will be able to sense that there is no need to break down muscle tissue to harvest them. Diet high in protein has shown a positive impact on the number of calories you burn throughout the day.


This manifests an increase in the number of calories burned throughout the process of digestion, absorption, and distribution of nutrients referred to as the thermic effect of food.

Train For Muscle Gain, Not Fat Loss

Muscle Gain, Not Fat Loss

what most people do is spending time doing repetitive exercises of low weight. But this, not a good recipe.

Instead, they must focus on exercises/movements such as squats, deadlifts, presses, etc. The advantage of these moves is that it allows lifting the most weight.

It also stimulates the most total muscle mass possible. The focus must be on increasing weight you are able to use over time while aiming for 5-8 reps per set.


A combination of high resistance training with high repetition training is ideal for muscle growth.

Cut Your Carbs

how to lose fat and gain muscle?

The first thing a person hears from a trainer about weight loss is to cut your carbs. But many of us can’t do it efficiently. And thus, many worse effects are observed. Consume most of the carbohydrates before work out or immediately after the workout.

Add the rest of the carbohydrates from high fiber vegetables or fruits. They will be helpful to keep your energy check and work to stave off hunger. Try consuming carbs 1-1.5 g/lb. of body weight but the amount may vary according to the amount of exercise you do in a day. In non-training conditions try consuming 0.75g/lb. of body weight.

Eat Healthy Fat

how to lose fat and gain muscle?

Many of the women cut off fats to an extreme level. In this way, they don’t only reduce weight. But also start losing hair, nails and their beautiful skin. They play a major role in fueling the body and give a feeling of fullness.

Fats have an integral role in the maintenance of the optimal structure of the cell as well as hormone levels. They both are crucial for supporting a muscle-building environment.
Some healthy fats include egg yolk, coconut oil, avocados, chia seeds, etc.

Consume A Moderate Number Of Calories

It is a very important factor to be kept in mind. What an athlete need is to eat enough calories to fuel muscle building while encouraging the release of fat from stores.

Use Cardio To Burn Fat Not Calories

Cardio To Burn Fat Not Calories

The biggest mistake people made is the use of steady-state cardio, but this helps burns in calories not fat. People must use high-intensity cardio exercises. Because they have been shown to burn fat and increase muscle strength. After a warm-up session of 2-3 mins, you are ready to go all out again for 60 seconds. Now back off and allow yourself to be calm till the proper heart rate is achieved.

Results not only come from a consistent training regimen. A balanced diet is also the need. A solid plus manageable plan rich in macronutrients (proteins, fats, and carbs) is what your body needs to minimize fat storage and gain muscle mass.

Meal Time Menu
Meal 1 6:30 a.m. 4 Whole Eggs,

1 Cup Oatmeal

1 Cup Berries

Meal 2 9:00 a.m. 1 Medium Banana

8 Oz Gatorade

1.5 Scoops Whey Protein

Meal 3 12 p.m. 4.5 Oz Chicken

8 Oz Potato(Cooked)

3 Oz Avocado

Meal 4 3 p.m. 16 Oz Yogurt

½ Cup Pineapple Chunks

1 Oz Almonds

Meal 5 6 p.m. 1 Scoop Whey

1 Medium Apple

Meal 6 9 p.m. 1 Cup Of Rice Brown

1 Cup Broccoli

4.5 Oz Chicken Breast

Meal 7 11 p.m. ½ Scoop Whey

1 Tablespoon Peanut Butter

This is an exemplary menu for good muscle gain and fat loss in a period of 2 months. However, it can be changed according to the caloric requirements or based on individual preferences.

Besides this, the hydration status is also very important. The amount of water you intake each day is as important as the weight you lift, and the diet you consume. Try to drink plenty of water and keep your body hydrated.

How to lose belly fat

People are always conscious of how to lose belly fat and get six packs abs in a short period of time like in a week or two. Here are some exercises that will help you in doing this:

  • Running or walking
  • Bicycling
  • The bicycle exercises
  • Vertical leg crunch
  • Reverse crunch
  • Exercise ball crunch
  • The Captain’s chair leg raises
  • Elliptical trainer

Diet and workout, when joined together, will be more effective to achieve your goals.

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Tabinda Aziz

I am Tabinda Aziz, A passionate nutrition blogger who loves to write on food and nutrition. I have done BS Hons in Food sciences and human nutrition. Eat food everyday but eat right and in the right amount.

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