Home Living Healthy Fitness & Wellness How to build muscle and lose fat together

How to build muscle and lose fat together

Affiliate Disclosure

In compliance with the FTC guidelines, please assume the following about all links, posts, photos and other material on this website: (...)

Your body can lose fat and buildmuscle simultaneously but it's not easy. Muscle growth is slower in a calorie deficit than a surplus but you need a calorie deficit for losing more fat. So, even though you can build muscle while losing fat, the muscle growth will be slower. It means you will have to be patient while trying to lose fat.

Maintain a moderate calorie deficit

It is possible to build muscle in a calorie deficit but you cannot lose fat unless are in a deficit. So, first you will need to create a calorie deficit but since we're trying to build muscle at the same time, the calorie deficit should not be too high. It can be moderate. However, to get more fat loss do not push yourself in too large a deficit. If you do that, it will result in muscle loss, energy and mood crashes and may also cause other problems.

Scientific studies have found that a calorie deficit of 750 calories is likely to help you to lose more fat and very little muscle. He can be aggressive with your calorie reduction and it will dramatically increase fat loss without sacrificing muscle but be careful not to be reckless with calorie restriction. A calorie deficit of 20 to 25% should be good enough for you to lose more fat.

Heavy compound weightlifting

Heavy compound weightlifting will help you to gain more muscle while using more fat. If you won the shredded look, you will need sufficient muscle and a low body fat percentage. If you are lean and you want to look better, you will have to keep adding more muscles to your frame as quickly as possible. Compound exercises can help you to do so.

Compound exercises involve multiple major muscle groups and you need whole body strength and effort to perform them. Some of the most important compound exercises include squat, deadlift, bench press and military press. On the other hand, isolation exercises involve one muscle group and there you need significantly less whole-body strength and effort. Some of the isolation exercises are cable flyes, biceps curl and side lateral raise. If you want the maximum muscle and strength, you will need to include more compound exercises in your workouts. There are scientific evidence which will prove the benefit of compound exercises.

Do HIIT cardio

It is possible to lose fat without doing cardio but if you want to lose fat as quickly as possible, it's important to include cardio in your workout routine. Working can also help you to lose fat and accelerate fat loss but if you want faster results, you will need to include high-intensity interval training (HIIT). In HIIT, you alternate between periods of burst and lower effort. It works because it pushes your body towards the metabolic limits and at the same time their low intensity intervals also allow you to recover. It is becoming more and more popular because it's better for burning fat and preserving muscle than the traditional low intensity steady state cardio. If you perform 4 to 6 30 second sprints, it will burn more fat than 60 minutes of incline treadmill walking. It increases your resting metabolic rate even 24 hours after exercise, it improves insulin sensitivity in the muscles and causes higher levels of fat oxidation in the muscles. All of that makes it more effective in fat burning.


1. Nick Nilsson – Mad Scientist Muscle, Fat Loss And Insane Exercises
2.Preserving Healthy Muscle during Weight Loss
3.High-Intensity Intermittent Exercise and Fat Loss