How to Lose Body Fat and Gain Muscle at the Same Time

Are you looking to lose fat while shaping your abs and muscles? Although you’ve been monitoring what you consume, working out at the gym, and doing strength training, you still don’t have the muscular body you desire.

It’s not simple to lose fat and gain muscle at the same time. But, according to experts, it is possible—and, in the long term, it is more healthy and sustainable for your body.

When people lose weight, they often lose muscle as well. It is known as weight-reduction–induced muscle loss, and it can put you at risk for sarcopenia, a disease marked by low muscle mass and diminished muscular function.

In this article, we will explain how to lose body fat and gain muscle at the same time. We will also discuss build muscle, lose fat workout plan, the best way to gain muscle and lose fat, and how to lose body fat but still gain muscle.

1. Can you Lose Body Fat and Gain Muscle at the Same Time?

In general, sure, individuals are capable of doing both, but it is a difficult task. When it comes to fat reduction and muscle gain, the ordinary person will need determination, which can be difficult, but the best of both worlds is achievable.

The first two principles are that losing fat varies from gaining muscle, and the two goals frequently clash.

  • Your body must be in a caloric deficit to lose fat or weight, which means you must consume fewer calories each day, making it more difficult for your body to maintain its current weight.
  • To gain muscle your body must consume more calories than it uses up. This excess gives your body the energy it needs to repair and grow bigger muscles.

Some may believe it is impossible. Because if you are continually in a caloric deficit, your body may begin to break down other portions of itself to meet your energy needs. Unfortunately, your body may start to break down muscle instead of fat for energy as a result of this.

Also Read: Foods To Avoid During Weight Loss

2. Best Way to Gain Muscle and Lose Fat

You may not want to build muscle while losing fat, but you also don’t want to lose muscle. If you want to know how to lose body fat but still gain muscle? Fortunately, there are a few things you can do to lose fat while maintaining muscle mass.

2.1. By Eating Protein Rich Foods

According to the National Academy of Medicine, an average adult should consume 0.8 grams of protein per kilogram of body weight each day or slightly more than 7 grams per 20 pounds of body weight. Assume you weigh 140 pounds. Protein should be consumed in the amount of 50 grams each day.

Those who consume the same number of calories but ate less protein lost 7.7 lb. of weight and gained less than a quarter lb. of muscle.

Lean meats, eggs, seafood, and dairy are all sources of protein. Beans, legumes, nuts, and seeds are high in protein if you eat a plant-based diet.

Consult your doctor before initiating a high-protein diet if you have a medical problem. This food intake strategy may have an impact on renal function, and if you have a renal disease, you should think about it.

Also Read: Top Protein-Rich Grains According To Food Experts

2.2. By Regular Exercise

It is common fact that exercise supports the burning of calories and the development of muscle. What’s less spoken about is the fact that if you don’t exercise regularly, you’re more likely to lose the muscle you already have.

How long do you have between workouts before your muscles begin to deteriorate? According to one research, a 5-day break is enough to cause lean muscle mass to drop.

As a result, strive to exercise daily to burn calories and protect the muscle you already have.

2.3. Lift Large Weights a Few Days a Week 

To properly grow muscular mass, you must lift reasonably heavy weights until your muscles reach a threshold of exhaustion and failure—at which point your muscles will rip and break down. You will grow stronger and more defined during this mending procedure.

Many people who are attempting to reduce weight increase their cardiovascular exercise. It may be useful, but not used in place of weight training.

Weight training at least twice a week to maintain existing muscle mass and three times or more a week to build muscle.

Prioritize these workouts first, and then consider adding the appropriate cardio routines to your routine. It’s ideal to focus on high-intensity interval exercises like repeated runs on the treadmill, machine, or cycle when it comes to getting the fat loss and muscle gain out of your cardiovascular workouts.

Low- to moderate-intensity steady-state cardio burns both muscle and fat, whereas these routines burn fat while developing muscle, according to White.

2.4. Allow Your Muscles to Relax

The majority of individuals believe that more is better. It isn’t always the case when it comes to muscle building. Muscles require rest to grow, however, the time varies from person to person and activity to workout.

According to a meta-analysis published in Medicine and Science in Sports and Exercise, it’s ideal to rest a muscle area for one to two days before working it again through strength training for optimum strength growth.

So, if you do a hard lower-body strength fitness regime on Monday, don’t target your lower body again until at least Wednesday. Tuesday is always a good day to do upper-body exercises. Then, relax from the structured activity for at least one to two days each week.

Also Read: The 8 Best Protein Powders For Weight Gain For Beginners

3. Build Muscle, Lose Fat Workout Plan

How can I work out to gain muscle and lose fat? Everything you want to learn is given here, but rest sure these things revive your passion for training while also assisting you in achieving a larger, harder, and leaner physique via proper planning and workout selection. In other words, it will make your workouts easy so that you don’t have to overthink your exercise time.

All you have to do is turn up, complete the exercises, and see your body transform. Your exercises for the first week are given here, as well as the sets, repetitions, speed, and rest parameters you’ll need to obtain the results.

Go back to the beginning and add an extra set to every workout if you want to perform a 30 days workout plan to lose weight and gain muscle.

3.1. Aim of workout

  • The main objective of this two-week strategy is to give your body the ideal stimulus for fat loss and lean muscle mass gain.
  • To that aim, during both weeks, there are four sessions each week that have been intended to train your muscles progressively harder so that your body has no option but to develop new muscle and lose obstinate body fat.
  • If you’re only going to the gym three times a week or less, increasing your workout frequency will pay off generously in your quest for a larger, stronger, and leaner body.

3.2. Training

The training divides each week are two upper-body sessions and two lower-body sessions. This method lets you work all of your major upper- and lower-body muscles intensely in a single session, then rest them before training them again.

3.3. Workout Plan

  1. Hold a dumbbell in each hand at chest height while lying on a decline bench. Place your feet on the floor or in a box beneath your knees. Press your feet into the ground while bracing your core and back muscles. Press the weights straight up until your arms are straight, keeping your entire body taut and your chest high. Slowly return the weights to the starting position while maintaining perfect control.
  2. With your heels on the floor, take a double shoulder-width overhand hold on the bar. Pull your chest up towards the bar while keeping your core braced and your feet on the floor. At the top of the exercise, pause and squeeze your back muscles, then gently lower yourself back to the start.
  3. Sit on an upright bench, palms facing you, and grip a dumbbell in each hand. Press the weights squarely overhead while keeping your chest up and core braced, twisting your wrists as you go to the end with arms straight and palms facing forwards. Slowly return the weights to their initial position.
  4. Begin with each hand gripping a dumbbell in a press-up posture. Row one arm up, leading with your elbow, then back down to the start, keeping your body straight and core and glutes engaged. Rep with the other arm. That counts as one rep.
  5. Begin with your hands flat on the floor and your shoulder, elbow, and wrist joints lined up in a press-up position. Fold your elbows to lower your chest to the ground, then firmly push back up to return to the starting position.
  6. Raise your feet off the floor while gripping a ViPR bar, dumbbell, or other weight in both hands. Engage your upper abs before rotating your body to one side and then back over to the other. That counts as one rep. Maintain core tension throughout the set by keeping each rep smooth and controlled.

Increasing the frequency with which you work your primary muscle groups is an excellent method to drive your body to get larger and leaner. This week (and every week), a wise approach to stick to the plan is to workout on Monday, Wednesday, Friday, and then Saturday or Sunday, giving your body as much time as possible to heal between workouts.


Now, you have learned how to lose body fat and gain muscle at the same time. Your body will be able to draw from its fat stores to fuel itself and perhaps develop muscle mass if you can maintain a lifting program and consume a caloric deficit.

Prioritizing protein-rich meals is an important part of reducing body fat while also developing muscle. Be patient, and you’ll enjoy the benefits in the long run.

Read More: What Are Healthy Foods To Lose Belly Fat?

Leave a Comment