How To Lose Weight And Build Muscle – The truth

By | November 30, 2014

How To Lose Weight And Build Muscle? The truth!

1-1267027352CK1kThis is an interestin topic since it’s in virtually every persons goal and thats why everybody wants to know the truth of how to lose weight and build muscle at the same time.

I have some bad news for you…

Trying to lose weight in form of fat and build muscle simultaneously is next to impossible!

…but if you belong to one of the next categories it’s possible:

– Never worked out with weights

– 1 in a million genetics

– You are using steroids or other Performance Enhancing Drugs

So to average Joe like you and me burning fat and building musce at the same time is basically impossible after you’ve been following fat loss program coupled with muscle building program for about 1-4 months.

Now as we got that out of the way let me get to the point here.

There is a lot of different opinions circling around this subject. Some say it’s possible some say not. Some say it’s possible to some extent some not.

I believe that you cannot burn fat and build muscle at the same time.

Because when you’re building muscle you have to be in Calorie Surplus to give your body all the tools and fuel it needs to grow muscle. And to burn fat you have to be in Calorie Deficit and when you’re in Calorie Deficit you can only try to maintain your muscle mass!

So basically you got two paths here…

You either stick to building muscle OR focus on burning fat.

If you’re overweight you might want to consider dropping off that excess fat before you start building muscle. If you’re heavily overweight it might make some movements difficult to do for you and you could also put a bit more stress on your joints especially in lower body such as knees and ankles. And the last thing on any fitness regimen wether it’s fat burning or muscle building program is to get injured.

At this point I hope you’ve already shed the thought of burning fat and building muscle at the same time from your mindset.

So here is a couple of quick pointers to both of the options:

Bulding Muscle

  • Eat in a Calorie Surplus
  • Eat 1 gram of protein per pound of Lean Body Mass or Whole Body Mass
  • Train with Basic compound exercises (Squats, Deadlifts, Bench Presses, Rows, etc.)
  • Aim for progressive overload (more reps or weight added weekly)
  • Rest enough

Burning Fat

  • Eat in a Calorie Deficit
  • Eat 1 gram of protein per pound of Lean Body Mass or Whole Body Mass
  • Lift weights to maintain muscle
  • Do cardio about 4 times a week (both H.I.I.T and low intensity cardio)
  • Drink a lot of water
  • Rest enough

By focusing just one goal at a time you’ll get to your results faster and more efficient way because you’re putting your body to the best possible situation for the specific goal in mind.


So to wrap up the main points here here is what you should focus on when thinking of how to lose weight and build muscle:

– Pick either a program for WEIGHT LOSS or BUILDING MUSCLE and make it your #1 priority.

– Pay a lot of attention to your Diet. It’s the most important factor after exercising (or could be argued to be even more important).

– Which ever goal you choose, remember that it takes a lot of time. You should be monitoring your improvement over months, not days or weeks.

That is my take on this subject my friends! I sincerely hope you got something out from this article.

Interested how to Lose Weight or Build Muscle? Check out my review on Sean Nalewanyj’s The Body Transformation Blueprint HERE! This program has EVERYTHING you’ll ever need to shed off excess fat or build that impressive body.

Did you find this article helpful? Drop me line to the comment section below and share your thoughts with me!

Cheers and happy trainings!

– Jesse

10 thoughts on “How To Lose Weight And Build Muscle – The truth

  1. Jolie

    An interesting post Jesse. I was of the opinion that it is possible to do both at the same time, but you raise a valid point about calorie deficit versus calorie surplus. I’ll have to do a bit more research about the topic.

    It is true that ‘newbies’ can have some success with building muscle and dropping fat at the same time (but that falls into the first option in your list of 3 exceptions). In any case, your article has made me question what I believe and now I’ll be digging a bit deeper to see if I can find any more information on this, so thank you for the insight!

    1. Jesse Post author

      Thank you Jolie! According to my own EXPERIENCE and what I’ve researched and talked with people this makes the most sense to me. But this is a topic where people tend to have different opinions and I’m always open minded to new discoveries and ideas 🙂 As technology and sports science continues to evolve we definately will discover new information in the future.

  2. Angela

    Thanks for this information. I workout four days a week and mostly focus on Cardio because I am trying to shed weight but do add in weights a couple of times a week just to add muscle because they say you burn fat quicker but cardio is my focus point until I shed the weight. Glad you posted this because this answers some of my questions.

    1. Jesse Post author

      No problem Angela. Weight training is amazing tool to implement when the goal is burning body fat!

    1. Jesse Post author

      Elle burning fat is actually really simple! Just figure out what your maintenance calories are and reduce them by 10-20% and incorporate 2 H.I.I.T sessions and 2 low intensity cardio sessions a week. BUT what it really takes is discipline!

    1. Jesse Post author

      Thank you! Sorry that it made a while to get back to you I’ve been travelling for the past 4 weeks in quite remote areas. I’m glad you found this article helpful 🙂


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