Lifestyle How to Lose Fat and Build Muscle at the Same Time

build muscle

In order to lose fat and build muscle at the same time, you need to be doing the right things to get you there.

Many people who are on their fitness journey that don’t make progress often neglect key areas or aren’t focusing on the right things.

If you’ve been stuck on a plateau and not getting the results that you want, then here’s what you need to do:

Strength training

Although bodyweight workouts and HIIT intervals are great and there are tons of benefits to them, you need to also be doing some form of strength training.

There are limitations to just bodyweight workouts and plyometrics. You need some form of resistance training in order to challenge your body, otherwise, you’re just going to be performing endless sets and reps in order to make some sort of progress.

Most of us don’t have gym access at the moment, so you in the meantime you can use bands and dumbbells. You can perform weighted versions of bodyweight movements and mix them up in a circuit fashion. Here’s an example:

A1. Dumbbell Squat – 3×15
A2. Band Rows – 3×15
A3. Dumbbell Shoulder Press – 3×12
A4. Band Reverse Fly – 3×15
A5. Band Curls – 3×20


In order to build muscle and lose fat at the same time, you’ll need to eat at the proper calorie range. This will depend on your current fitness level and the amount of activity you’re getting.

If you’re pretty active and have a good amount of muscle, then you can eat at maintenance calories. If you have a good amount of fat to lose, then start at the deficit range. No matter what your calorie intake is, keep your protein intake high and have vegetables with each meal.


Although cardio is important, it should be a supplement, not your main focus. Something as simple as 30 minutes of low impact movement such as walking, cycling, jump roping, or rowing is enough. If you’re not a fan of cardio, then incorporate interval style training 3-4 times a week.

If you follow these guidelines and are consistent with your diet, and progressing with your workouts, then you’ll get results.

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