How To Lose Fat And Build Muscle At The Same Time

You, me, and millions of others want to know how to build muscle and lose fat simultaneously.  Many ‘experts’ say it’s impossible. That you can do or other, but not both.

This isn’t true. Regardless of your fitness level or whether your overweight or already in pretty good shape. You can lose fat and build muscle at the same time.

2 Simple Tips To Lose Fat & Build Muscle Simultaneously

When you eat and work out following 2 simple tips it’s a relatively easy and painless thing to do. They’re taken from the latest clinical research where those that followed these tips lost 10 pound of fat and gained 4 pounds of muscle. In only 4 weeks.

Best of all, it doesn’t require you to spend hundreds of dollars a month on supplements, working out all day, or spending all of your time preparing 6 meals a day. 

My Personal Experience

I’ve used the information in this article on myself for 10 weeks now. In that time, I’ve lost 20 pounds of fat and gained 8 pounds of muscle. 

Best of all, I haven’t been hungry, low on energy, or super sore during this time. These are typical side effects of dieting for fat loss that can make following through long enough to see results difficult. 

Still not convinced? Here are the key benefits you’ll get from following the tips in this article. 

  • You’re overall health will improve
  • You’ll perform better in and out of the gym
  • You’ll look better, in and out of your clothes
  • You will be stronger and have more energy and endurance

The 2 Things You Must Do To Lose Fat And Build Muscle

Tip 1 – Eat Enough Protein Every Day

Before you worry about anything else regarding your diet, get your protein intake squared away. 

It’s simple to figure out. 

All you need to make sure you do is eat 1 gram of protein per pound of your goal body weight. So, if you want to weigh 175 pounds, you’ll eat 175 grams of protein a day. 

Eat 1 gram of protein per pound of your goal body weight to lose fat AND build muscle

I didn’t pull this number out of my head. This amount is what research finds you need to eat when you’re cutting calories and training to lose excess body fat. 

Why You Need This Amount Of Protein

  • To help your body recover between workouts 
  • So you stay full longer between meals
  • It helps you lose fat, especially belly fat, faster
  • So your muscles can grow and get stronger

For the last 10 weeks I’ve been eating about 25% below my maintenance caloric requirements and eating 190 grams of protein a day. 

The results speak for themselves, having lost 20 pounds of fat and gaining 8 pounds of muscle. 

Eating this way has several other benefits that help me feel great. 

They include:

  • I’m full all day long 
  • I have great energy
  • I’m able to quickly recover after daily workouts
  • My strength is up significantly
  • My cardio is better too 

How To Get Enough Protein From Your Diet

If you find it tough to get enough protein from foods like red meat, pork, fish, and eggs then a high quality shake is what you need. They’re simple to make in seconds, taste great, and can help you both lose fat and build muscle. 

My shake or choice is Better Whey. It’s an all natural whey protein powder. With 24 grams of protein, x grams of carbs, and just x calories per scoop. 

All you have to do is mix 2-3 scoops with a little cold water and your set. You have a delicious shake packed with muscle building, fat burning protein. 

Tip 2 – Lift Weights. Often.

The next thing you need to do if you aren’t already is lift weights. 

Strength training is so powerful that even if you cut your calories almost in ½, it can still help you build muscle and get stronger. 

Your workouts should focus on exercises that train the large muscles of your body (chest, back, legs, shoulders). 

The best exercises for burning fat and building muscle are: squats, lunges, kettlebell swings, rows, and presses of all kinds (bench, shoulder).

Research, and my personal experience both find that you should lift weights at least 3 times a week. If you can, training 6 days a week appears to produce the best results.

One group lost 10 pounds of fat and gained 4 pounds of muscle after just one month of lifting weights 6 times a week.

As long as you train smart and follow tip #1 as well, you’ll be able to train several days a week.

Your workouts don’t have to be long or overly complicated. All you need to do are 1-2 lower and 2-3 upper body exercises per workout.

I have been training every day for the last 3 months and am making awesome progress. In addition to gaining muscle and losing fat, my strength and overall fitness are way up too!  Another thing I notice that when I am lifting weights every day I don’t seem to get as sore as when I’d train 3-4 times a week. Another benefit is that my mood and energy are up too. 

Here’s the template I follow to create my daily workouts.

  • Lower body 
    • squat or hinge movement
    • i.e. squats, lunges, kettlebell swings
    • 5-10 sets
    • 3-10 reps per set
  • Upper body
    • 1-2 pushing exercises 
      • Push ups, military press, etc.
    • 1-2 pulling exercises
      • Rows, pull-ups 
    • 10 sets total (5 per exercise)
    • 5-10 reps per set

Remember, that you don’t have to push every rep to failure to make progress. Most high level athletes only do this maybe a couple times a month.

The last reps of your sets should be difficult but not a fight for your life. Train this way and you’ll make progress without risking injury or burnout. 


The Best Supplements For Building Muscle & Losing Fat

  • Natural Whey Protein Powder

Best Natural Whey Protein

This is what I use to meet my daily protein requirements. Better Whey gives you 24 grams of high quality whey protein per scoop. It’s the best protein in terms of its ability to be digested and used by our bodies. It’s also proven through dozens of clinical studies to help you lose excess body fat, build muscle, get stronger, and stay healthy.

Unlike other protein powders, Better Whey doesn’t contain any artificial ingredients. This means no artificial sweeteners, colors or flavors. There’s no sugar added either. It’s sweetened with stevia, an all natural artificial sweetener that tastes great. 

Click here to learn more about Better Whey

  • Creatine Monohydrate

They don’t call it ‘Nature’s Muscle Builder’ for nothing. One of the most studied, scrutinized, and copied sports nutrition supplements ever for one great reason. 

Pure Creatine Monohydrate

It works. 

When taken properly and combined with a good diet and strength training program like I mention in this article you can gain 3-5 pounds of muscle – that you wouldn’t have gained otherwise – in about a month. 

You can also add 10% or more to your exercises in the gym and as a result get much stronger in less time.

The creatine supplement I take and recommend is Creatine Edge.

It’s our in-house brand that contains nothing but pure creatine monohydrate powder. It mixes easily in water or whatever other drink you choose. I like adding it to my protein shakes. 

Click here to learn more about Creatine Edge.

  • MCT Oil 

Research finds that adding a tablespoon of MCTs to your diet can help you lose 5 pounds of excess body fat. Without changing your diet or workout program. Think of it as bonus fat loss.

Pure MCT Oil

In case you aren’t familiar, MCT oil is a tasteless, flavorless fat that’s found in coconuts, butter, dairy products, and other foods. 

What makes it special is the way that it’s digested. Unlike other fats, MCT oil skips the regular digestive process and is instead sent to your liver. Here, it’s metabolized and used to create compounds called ketones. 

If you follow a low carb or ketogenic diet you’ve probably heard of them before. In case you haven’t, they’re used as an alternate form of energy by our brains, heart, and other organs.  

In terms of fat loss, ketones from MCT oil will help significantly decrease your appetite, lose water weight, and get your body to burn calories throughout the day.

You’ll also notice that MCT oil gives your more energy and keeps you mentally focused.

Click here to learn more about MCT Oil



Now you know how you eat and exercise to build muscle and lose fat, at the same time. All that’s left is to get started.



Barakat, Christopher MS, ATC, CISSN1; Pearson, Jeremy MS1; Escalante, Guillermo DSc, MBA, ATC, CSCS, CISSN2; Campbell, Bill PhD, CSCS, FISSN3; De Souza, Eduardo O. PhD. Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Strength and Conditioning Journal: October 2020 – Volume 42 – Issue 5 – p 7-21

Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 2016 Mar;103(3):738-46. 


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