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Can I Burn Fat and Build Muscle at the Same Time? How do you Gain Muscle and Lose Fat simultaneously

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This is every guy and girls dream to burn fat and build muscle at the same time. There are a lot of differing opinions out there, and right off the bat I want to make it clear that all these opinions are based on individual experiences. Based on my experience the answer is a little more complicated than a simple yes or no. When I first started working out I lost a bunch of body fat just from doing weight training and cardio workouts on a consistent basis for a year and a half. I also simultaneously built some muscle mass. So does that mean that I discovered a ground breaking method to build muscle and burn fat at the same time? Could it be that I found the secret that everyone looking to get more lean muscle is looking for? No Way! And let me explain why. When I started working, when you, or anyone for that matter starts working out there's a little something known as beginner gains. When you first start lifting weights and you've never done it before, you're body is very quick to put on muscle mass. Even if you are doing everything wrong: your nutrition may be off, and your form during exercises is awful, regardless you can still get away with a descent amount of gains as a beginner. Unfortunately once you get past those beginning stages and adapt to lifting heavy weights. You will plateau and get stuck. The only way through this plateau requires, you start focusing in on the specifics of your nutrition and exercise program. My first step for bulking up further was eating more of anything. But after eating this way, I put on some excess body fat, which pushed me to do my first major cutting phase. This was where I started to see a ton of results. By doing a carb cycling diet, while still working out 6 days a week, I burned away a bunch of body fat. Immediately after finishing my cutting phase I did a bulking phase. This bulking phase was extremely effective because I went from being very depleted on calories to having a huge influx of calories. By doing this my body was like a sponge I got stronger, bigger muscles, and also got fatter even though my diet was very clean. So after that I went back to cutting. I continued doing the same thing over and over again because I realized that the ideal time to do a cutting phase is directly after a bulking phase and the best time to do a bulking phase is directly after my cutting phase. I built muscle and burned fat by going back and forth between the phases, but even when I was doing a clean bulk, I still never lost a substantial amount of fat while bulking. When you're trying to build muscle your body demands for you to have a calorie surplus. Unless you are in the very beginning stages and getting your beginner gains your body is going to demand and influx of calories to make your bicep or chest grow even one more inch. How are you ever going to build one more inch on any of your muscles while losing body fat. When trying to lose body fat you are required to make your body draw from fat stores by not giving it enough calories from your diet. If a surplus of calories is required to build muscle, and a calorie deficit is required to burn fat how can you ever do both at the same time? Over the course of years of bulking and cutting yes I did reduce my body fat and gained muscle. However that didn't happen all at once. It took a lot time of switching back and forth between cutting and bulking. The problem that I see many people having with transforming their body is a lack of patience. This causes newbies to abuse their bodies with crazy amounts of supplements, and even sometimes steroids to get the results that they want now. That saying patience is a virtue, 100% applies to building muscle and burning fat. You have to have patience and tackle each of these goals individually. The bottom line is, unless your brand new to exercise your going to have a lot of trouble doing both at the same time. Bulking in the advanced stages will take all of your effort, and all of your attention. The same goes with cutting. If you're eating a high calorie diet trying to gain muscle, it won't be mathematically conducive to burning fat and if it is then you energy expenditure won't be conducive to building muscle
Date: 2021-12-23

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Comments and reviews: 10

Ivan
(before i ask anything, i want to let you know that i've done a body weight plan before, so my chest and triceps have increased in strength and mass a little bit already) I still don't understand - (I'm not super fat, I just have a bloated belly, my arms and legs and stuff are fine, just my belly is big, should I lose weight first (by doing a calorie deficit diet and HIIT cardio, and then gain muscle, while gaining the fat I originally lost in the first place (which would be pointless, or should I gain muscle (by doing a calorie surplus diet and weight training, while gaining even more fat, and then lose weight (which would be almost pointless because even though I'm gaining muscle, I'm just putting on more fat than i originally had, which would make losing fat all the more hard?
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Allen
I am experimenting. I weigh every morning and I workout and try to gain muscle but I try to maintain the same weight on the scale. I have been tracking my progerss by checking my body fat. I am using the same device to track my body fat everytime so I think I am getting a fairly accurate idea as to how much fat I am losing. So far it is a slow process but I have seen results. I am at the same weight but my body fat % has gone down so that tells me I have gained muscle. I think this works but you have to be spot on with your diet.
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Dumitru
Fix: become your preferred body fat percentage. Do a clean bulk ( with calorie counting ) to only 200 to 300 surplus. Next morning, take a walk early morning to burn some fat ( and make sure to drink water and not eat anything ) then eat for the rest of the day with the 200 to 300 surplus depending how much your walk takes in calories. Or more if needed. So, you will be in a surplus when lifting, and then lose fat or the extra calories in the morning.
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Davon
Yeah, I too am guilty of jumping from diet plan to others as well, I do believe that I need to have tried every weight-loss method that was available, but in the end not one of them made it easier for me to shed and maintain the weight off. I ended up trying for the very last time using the Custokebon Secrets simply because my work buddy who told me unbelivable things about it and so far to date I have effectively lost 17 lbs within 3 weeks!
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haywoodtuk1964
Guys. lost a ton of weight doesn't need to be hard (I used to think it did. I'll give you some advice now. Get a popular weight loss system called Custokebon Secrets (just google search it. Thanks to it I've lost a lot of weight. I shouldn't even be speaking about it cause I don't want lots of other guys out there running the same game but whatever. I am just in a excellent mood today and so I'll share the wealth haha.
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Jacques_Ev
I once read that to build muscle and burn fat u need a slight calorie surplus.
So, if u are 150 pounds and 15% of those pounds are fat (22. 5 pounds of fat. Then with a slight calorie surplus, if you build 20 pounds of muscle you would be around 170 pounds, so. you would still have 22. 5 pound of fat but with 20 extra pounds of muscle, then u would have lost 3% of fat, its math
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arual
While Max touched on a few relevant points, he also neglected some. Maintaining a positive nitrogen balance and net anabolic state due to protein intake while maintaining a caloric deficit will allow you to build muscle and lose fat at the same time. It might not be the fastest way to lose your fat or to build muscle, but it is very possible to do both at the same time.
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chai
I do not agree with this guy. for example if you used 500 Kcal by exercise. Then abosorb 300 Kcal by food. it means u have 200 kcal deficit. you will lose 200Kcal in fat. not the muscle, though your weight is down. The body is very clever, they will use the 300 Kcal to build your body instead of a storage of fat. Storage should be the last option.
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Elaine
Hi! Thanks for this useful video. By the way, I hear a lot of people keep on talking about Custokebon Secrets (do a search on google, but I'm not sure if it is good. Have you tried Custokebon Secrets? I have heard many extraordinary things about it and my cousin lost tons of weight with it, but she refuses to tell me: (
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All
hey new to you guys! so do I build and gain muscle 1 week and the other week do a deficit on calories to lose weight. or 2 weeks building muscle and then 1 week deficit to build and lose fat that way? hope you guys answer and doing an amazing job answering all my questions with your vids
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