How Can You Gain Muscle While Losing Fat at the Same Time?

Losing fat while building muscle

Aren’t those opposing goals?

While some people think that way, it is possible to build muscles and burn fat at the same time. Fair warning, though, if this is your aim, you should prepare to work hard because the process isn’t easy.

So how can you gain muscle while losing fat? Here’s everything you need to keep in mind to achieve your dream body.

Can You Gain Muscle While Losing Fat?

Yes, It’s Called Body Recomposition

No matter your fitness goal – bulking up, leaning out, etc., these all fall under what’s called body recomposition. In simpler terms, it means you’re altering your physique either by cutting calories to reduce body fat or eating more to gain muscle.

Now, if this is confusing, just remember that your body is adaptable. Since the diet is the key to both fat loss and muscle gain, then watching what you eat is also the secret to losing weight while gaining muscle.

Are you still confused? Let’s talk about what exactly you should eat to build muscles and burn fat at the same time. 

How to Burn Fat and Gain Muscle: Top Diet Tips to Keep in Mind

Just cutting calories isn’t enough when you also want to build muscle. To prevent your muscle tissue from breaking down, you’ll need to increase your protein consumption. Now, if you feel like your protein intake from whole food isn’t enough, you can try whey protein powders.

Of course, not all whey products are created equal. To make sure you’re getting quality whey protein powder, check out the Top 6 Whey Protein Powders for Weight Loss. (Note: Don’t worry about the weight loss bit; it only means fat loss, not losing muscle mass).

Next, don’t eliminate carbs, but don’t eat bad carbs. High-fiber vegetables are a good source of carbs because they keep you full for longer. You should also remember to eat healthy fats such as those rich in omega-3s and 6s. 

Forget About Fat Loss Workouts, Train for Muscle Gain

Doing lots of cardio is good for fat loss, but doing too much can affect muscle growth. If you can’t imagine a workout routine without cardio, however, you can switch to HIIT or high-intensity interval training, which can help preserve muscle mass.

Aside from doing HIIT, resistance training is a must. Don’t waste your time doing long sessions of low-weights/high-rep movements. The key is to train with heavy weights, focusing on compound exercises, and going for moderate reps.

Once you achieve your goal or hit a plateau, you’ll want to modify your workout routine. Consider consulting a fitness expert who can help design the perfect plan for you. 

Ready to Work on Your Dream Body? 

Now that you know the answer to “Can you gain muscle while losing fat?” don’t stop here. For more fitness tips and advice, we have tons of articles that can help.

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