How To Build Muscle And Lose Fat – What You Should Do!

By | January 14, 2015

How To Build Muscle And Lose Fat – What You Should Do!

weight_lossSo you’re looking to gain that body that demands respect and turns heads? And the question that popped up to your mind in the first place was how to build muscle and lose fat.

But first let me ask you one question, do you want to grow muscle and shed the excess fat at the same time OR you just want to get answer to both of the questions?

This is very important and I’ll break everything down for you now.

If you’re looking to gain muscle size and burn fat at the same time I have some pointers for you. It will be possible to a degree if you’re either:

  • Using steroids
  • Have one-in-a-million genetics
  • You’re complete beginner to weight training

That being said trying to hit 2 flies with one swing will most likely fail. And let me give you the reason, which is very simple.

Calorie Surplus vs. Calorie Deficit

In order to build muscle you have to be in so called “Calorie Surplus” which means that you have to EAT MORE than you spend in a day. This ensures that your body has enough calories to build up the muscles since it requires a lot of energy to do that.

And vice-versa when you want to burn fat you have to be in a “Calorie Deficit” which means that you SPEND MORE than you take in a day. So it’s a completely opposite effect when comparing to the building muscle.

So now that we know the basic principles that we can implement if we want to GAIN MUSCLE or BURN FAT we see that we cannot accomplish them both at the same time since the other will stop the other if we try to accomplish both at the same time and then we won’t basically see ANY results.

What we should do to reach the most optimal results in the fastest time possible is to pick one or the other and stick with it.

So if you’re looking to build muscle build muscle for a year and then switch to the fat burning state. Ofcourse if you’re quite overweight it would be a good idea to first cut down to normal bodyfat and start building muscle from there, there is no right answer it’s totally up to your preference!

Now we got the first one out of the way and we have two more to go which are building muscle and burning fat separately.

Bulding Muscleback

I’m going to be very brief here and give you the bare essentials how to build muscle. And the truth about building muscle is that it takes years of hard and consistent work. And to gain the best possible growth, you have to put these basic foundation of rules in place which are:

  • Exercise
  • Diet
  • Rest

I’m not going to go to details here because you can check my previous post HERE! dig in there and you can get a good picture how the things are done.

Burning Fatfruits

Like I mentioned before shedding off excess fat is very similar to gaining muscle but the calorie intake is flipped upside down and you increase the amount of exercise. Basically you want to spend more than you take in in order to burn fat.

For example let’s say your maintenance calories are at 2600 per day. At first you can start shedding off fat by increasing exercises, let’s say you’ve been going 3-4 times lifting weights per week, now you want to keep those days and on top of that put 2-4 cardio sessions. By just adding these cardio sessions you’ll start to lose weight quite nice and depending on your goal you can keep the calories as they are OR drop them.

If you drop them you’ll lose the weight faster BUT there is a catch, if you have a lot of fat to lose and you start too aggressive you’ll screw up your metabolism and you will stall after a while and then it will be REALLY difficult to burn any fat. This is something you’ll want to avoid at all costs! Start the fat burn phase gradually and the results will be lot better, you’ll keep the muscle you’ve gained and your body will stay way helthier.

There is a lot of different techniques to burn fat and to be honest with you losing weight in form of fat is WAY easier than gaining muscle. It takes so much less time to lose fat than to build muscle.


This covers all of the things in here. I hope you found this information useful. But let me put things into a nutshell here to recap everything:

  • To gain muscle and lose fat at the same time will be basically impossible without steroids or having monster genetics
  • Stick with either muscle building OR fat burning
  • Muscle building takes lot of time and hard work
  • Fat burning is much easier and faster than gaining muscle

Did you find this article helpful? Drop me a line in the comment section below. I’d love to hear if you have some questions or suggestions!

Train hard and train SMART!

2 thoughts on “How To Build Muscle And Lose Fat – What You Should Do!

  1. JJ

    I have been doing research on building muscle and shedding fat. I need to do both!!! At this point I am so confused about most of it. I did find a program that I am interested it though. It’s the Fighterdiet designed by Pauline Nordin. What do you think about it? My only concern is that I have was told (not by Pauline) that you can build muscle while dropping fat. I really have major respect for Pauline and her program. The Fighterdiet community is amazing and the coaches are available when ever you need help! This may be silly but the before and after pics of those that have done her challenges (12weeks) look like they have lost weight and built some muscle. The fighterdiet seems to be the way to go in terms of diet and results but also because of the community response, her live stream educational videos that are also Q&A and the fact that her coaches are very helpful and available whenever needed. What are your thoughts?

    1. Jesse Post author

      I have not reviewed that particular program. Might bee good might be not. But the truth is that you can build muscle and shed fat both at the same time. How well it goes depends on your current body composition and weight training experience. Beginners can pull of this easily while intermediate-advanced lifters will have a hard time.

      Thanks for the question and hope this helped you out 🙂


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