Gaining muscle while losing fat, or body recomposition as it’s sometimes called, is the holy grail of getting fit.
To get there, we need to start with some basic physiology related to how muscles grow and how fat cells shrink. There’s a good reason why many people think building muscle and losing fat at the same time is a pipe dream.
Under normal health and dietary circumstances, muscle tissue is fairly stable and the cycle of cellular degradation and regeneration remains balanced.  That is, the average person doesn’t lose or gain muscle at an accelerated rate–his or her lean mass more or less remains level on a day-to-day basis.
When we train our muscles we damage the cells in the muscle fibers, and this signals the body to increase protein synthesis rates to repair the abnormally large amount of damaged cells.
Our bodies don’t want to just repair the muscle fibers to their previous states, however–they want to adapt to better deal with the stimulus that caused the damage.
At the end of, let’s say, every 24-hour period, if your body synthesized more muscle proteins than it lost, you gained muscle. Realize that if your goal is to gain muscle, everything you do in and out of the gym is to achieve one simple thing: more protein synthesis than degradation.
In order to lose fat, you need to give your body less energy (food) than it burns over time.
That is, a calorie deficit causes changes in your hormone profile that make it more catabolic (a state wherein muscle breakdown is higher) and directly interferes with your body’s ability to create muscle proteins.
The good news, however, is that if you’re reading this article anxiously, you probably can build muscle and lose fat at the same time. I say that because the people that can’t are experienced weightlifters that have several years of training under their belts and that have achieved a large portion of their genetic potential in terms of muscle growth. And those guys and gals have usually learned the lessons of this article along the way and know that a traditional cutting, bulking, and maintenance approaches serve them best. The main reason for this is as an advanced weightlifter, you have to fight tooth and nail for every pound of muscle you gain.
If you have 3 to 4+ years of proper weightlifting under your belt and have built your foundation of size and strength, the most muscle growth you can hope for (naturally) is about 5 pounds of muscle gain per year. So, with that out of the way, let’s move on to how to actually build muscle and lose fat at the same time. Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym. Just because your body can lose fat and build muscle simultaneously doesn’t mean it comes easily. That is, if you could gain 10 pounds of muscle in your first 12 weeks of weightlifting if you were in a mild calorie surplus, you could expect to gain about 5 pounds if you’re in a deficit.
So be patient. Wild claims on the Internet about losing double-digit amounts of body fat and gaining the same in muscle are lies. Building muscle is an energy-intensive process and the less energy that’s available, the less of a priority it will be for the body. In a study they conducted, they split their subjects–20 to 35 year-old national and international level track and field jumpers and sprinters with low levels of body fat (at or under 10%)–into two groups: a daily calorie deficit of 300 calories (about 12% below their total daily energy expenditure) and a daily calorie deficit of 750, with both groups following a high-protein diet.
After 4 weeks, the results were surprising: the athletes utilizing a 300-calorie deficit lost very little fat and muscle while the group utilizing a 750-calorie deficit lost, on average, about 4 pounds of fat and very little muscle. Mild calorie deficits can work if you’re very overweight, but as you get leaner, larger deficits become necessary and don’t automatically cause muscle loss. And this is why my standard calorie deficit recommendations for weight loss are between 20 and 25%.
Once you have your meal plan, stick to it every day, throw in a cheat meal once or twice per week, and you’re good to go.
Compound exercises involve multiple major muscle groups and require the most whole-body strength and effort. Isolation exercises involve one muscle group and require significantly less whole-body strength and effort. If you want to build maximum muscle and strength, you want to focus on compound exercises in your workouts.


When you want to build muscle while losing fat, you want to train for muscle growth and diet for fat loss. Focus on heavy (4-6 or 5-8 rep range), compound movements like the squat, deadlift, bench press, and military press, and train with a moderate workout volume (9-12 heavy sets per workout).
The long story short is this: you can certainly build muscle training in higher rep ranges but if you want to maximize muscle growth over the long term, you want to emphasize lower-rep, heavier weightlifting.
Researchers had 10 men and 10 women train 3 times per week, with one group doing 4-6 30-second treadmill sprints (with 4-6 minutes of rest in between each), and the other group doing 30-60 minutes of steady-state cardio (running on the treadmill at the “magical fat loss zone” of 65% VO2 max). The results: After 6 weeks of training, the subjects doing the intervals had lost more fat.
Furthermore, research has shown that the longer your cardio sessions are, the more they impair strength and hypertrophy. Many people are shocked to learn that you can get down to 6 to 7% body fat (men) with only a couple hours of cardio per week, but there’s nothing special to it. Research has shown that sleep deprivation can cause muscle loss and has also been linked to muscular atrophy. It’s also known that insufficient sleep decreases growth hormone and insulin-like growth factor-I (IGF-1) levels, which play important roles in maintaining and building muscle mass. I saved this for last because, quite frankly, it’s far less important than proper diet and training.
You see, supplements don’t build great physiques–dedication to proper training and nutrition does. Unfortunately, the workout supplement industry is plagued by pseudoscience, ridiculous hype, misleading advertising and endorsements, products full of junk ingredients, underdosing key ingredients, and many other shenanigans.
Most supplement companies produce cheap, junk products and try to dazzle you with ridiculous marketing claims, high-profile (and very expensive) endorsements, pseudo-scientific babble, fancy-sounding proprietary blends, and flashy packaging. So, while workout supplements don’t play a vital role in building muscle and losing fat, and many are a complete waste of money…the right ones can help.
The truth of the matter is there are safe, natural substances that have been scientifically proven to deliver benefits such as increased strength, muscle endurance and growth, fat loss, and more. As a part of my work, it’s been my job to know what these substances are, and find products with them that I can use myself and recommend to others.
Finding high-quality, effective, and fairly priced products has always been a struggle, though. That’s why I took matters into my own hands and decided to create my own supplements. For the purpose of this article, let’s just quickly review the supplements that are going to help you get the most out of your efforts to build muscle and lose fat. You may have heard that creatine is bad for your kidneys, but these claims have been categorically and repeatedly disproven. In healthy subjects, creatine has been shown to have no harmful side effects, in both short- or long-term usage. This gives you the proven strength, size, and recovery benefits of creatine monohydrate plus the muscle repair and insulin sensitivity benefits of L-carnitine L-tartrate and corosolic acid. You don’t need protein supplements to gain muscle, but, considering how much protein you need to eat every day to maximize muscle growth, getting all your protein from whole food can be impractical. WHEY+ is 100% naturally sweetened and flavored whey isolate that is made from milk sourced from small dairy farms in Ireland, which are known for their exceptionally high-quality dairy. And for the same reasons it’s also no surprise that fat burners are some of the most expensive supplements on the shelves and feature some of the loudest marketing claims, often making big promises of “scientifically proven” rapid fat loss.
Synephrine. This increases both basal metabolic rate and lipolysis, inhibits the activity of certain fat cell receptors that prevent fat mobilization, and increases the thermic effect of food (the “energy cost” of metabolizing food).
Naringin. This stimulates the production of a hormone called adiponectin, which is involved in the breakdown of fat cells, and that it activates a type of receptor in fat cells that regulates fat mobilization (the PPAR? receptor).
Through these mechanisms, naringin also works synergistically with synephrine and hesperidin to further accelerate the basal metabolic rate.
Every other article on this site will state that lifting weights is the better option than cutting calories (Doing both is actually best), when the goal is to lose fat and get lean (hard).


Training for strength (5 x 5) AND training for size (3 x 10) will ensure that you benefit from the best of both worlds. Tip: Create an illusion, Change shape of surrounding muscles to change appearance of butt, train near to failure for growth, train for strength to tone.
Unsurprisingly, the top questions I have been receiving have been geared towards nutrition and how to avoid the build up of fat. In regards to protein avoid the slow digesting proteins such as chicken, turkey and meats. Opt for fast digesting proteins such as almond milk, whey protein powder and semi-skimmed milk (If you want to reduce calories even further you can avoid semi-skimmed milk and combine Almond milk and whey protein together, to avoid the extra fat). As long as you have eaten a full lunch meal, then again you only need to ensure that you consume fruits, whey protein or vegetables 1 hour before and after you workout. This will of course be followed up with a slow digesting dinner meal 2 hours after this period. Consume fruits, whey protein or vegetables 1 hour before and after you workout, followed by a dinner meal.
Simply add this structure to the workout and meal plan structure from any of the programs you are currently on at Stay-Fit Buzz and you will be well on your way to building a strong, lean, toned physique! And it doesn’t require esoteric knowledge, fancy or newfangled methodologies, or drugs. So much so that the reduction in protein synthesis rates caused by a calorie deficit just isn’t enough to stop muscle growth.
What you’re usually looking at is a combination of muscle memory, drugs, and Photoshopping. Nevertheless, they were utilizing a pretty aggressive deficit of about 24% and the results speak for themselves. That is, you want to do what works best for muscle growth in the gym and what works best for fat loss in the kitchen. If you are on the grow your glutes program, which requires the building up of muscle, then don’t cut anything.
And if you start correctly as a new fitbuzzer, then not much should change to your current lifestyle if you do it right. And if you still feel like a snack before you go to bed, then the slow digesting snacks above will be great in order to slow down the starvation period that you go through when you sleep. But one sure fire way to avoid the build up of fat, whether you are trying to grow muscle or trying to get lean, is to never combine fat with carbs in your meals. And if it created more or less the same amount as it lost, your total lean mass has stayed more or less the same.
And where you are allowed to give insulin a mighty spike without having to worry too much about it affecting your overall fat loss results. If you want to get specific about that, simply leave a message in the comments section below and I’ll respond to whatever you ask. Fruits wouldn’t usually be a good food source to consume due to their sugary nature (Even though they are A-rated and natural). It is at this time of day where your insulin levels will be craving to be spiked and this time of day along with any other pre-workout time period is the ONLY time of day where you should purposely spike your insulin levels.
Follow all that’s mentioned above and you will grow your muscles large (Arms, butt, legs, chest) without storing too much fat.
More muscle equals the more fat you’ll keep off over time, just focus on one thing at a time and progress slowly. Eating one more snack will ensure that you are not putting your body through a starvation period and to ensure that you keep your energy levels up throughout the day.



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