Can I Lose Fat and Gain Muscle at the Same Time?

Burning fat and developing muscles are two different processes. Where fat-burning focus on significant weight loss, building muscles makes the body stronger. Now an important question arrives, Can I Lose Fat and Gain Muscle at the Same Time?

Can I Lose Fat and Gain Muscle at the Same Time

Well, there are several myths and proved answers to this question. To understand them better, first of all, you need to know the fundamental differences between burning fat and building abs.

What is Weight/Fat Loss

When you eat more than your body needs, the extra calories stored in your body as fat. So, if you can establish a calory deficit in your body, your body will use the stored fat to operate and burn them. You need to eat less, do exercises that burn calories, and maintain a healthy diet plan. In short, do anything which can boost your metabolism rate to shed the pre-existing fat. If you increase the calories intake, you can not lose weight

What is Muscle Gain

If you want to build abs, you need to do strenuous aerobic exercises and take more calories than your body needs. Your body needs fuel like water, calory surplus to have the energy for repairing and building muscles. If you reduce calory intake, you can not have abs.


So you can see, these goals are way too different to achieve and conflict with each other. A calorie deficit will surely shed excess weight, but your body won’t get the fuel to have bigger muscles. Similarly, a calory surplus with strength training will give you abs, but you can not lose weight. So the answer is no, you can not do both at the same time in the short run. You have to choose either weight loss methods or muscle building programs. But you may have a chance to gain goals by following these


  • Some studies show that, if anyone continues strength training programs for a long time(more than six weeks), you may lose fat mass and achieve muscle mass. Strength training exercises yay promote the metabolism rate, and as a result, you can burn few calories. A right combination of high-intensity workout program and resistance training can give this result. But they are not sufficient enough to lose fat quickly. In fact, after a long time, you will get a well-fit and toned body, but you will not lose more than a few pounds.
  • If you still want to do both, take high-protein more than your body requires, but do not increase calory intake. In this way, you may fulfill both goals, but not effectively, as you can achieve by aiming for one. Take sufficient calories to energize your muscles, but not so much that you can gain fat. Include fresh fruits, vegetables, whole grains, fibers, eggs, olives, nut, avocados in your diet routine.
  • If you start exercising for the first time and you have a lot of fat, you will see a significant difference in both your weight and muscles by aerobic exercises or swimming. Because your body still has more than calories, it requires to develop muscles. Even if you establish a calory deficit, your body still has the energy to develop tissues. So you can burn fat while strengthening the body tissues over time. But after a particular time, you will get bigger muscles and a minimum change in weight. To get the highest possible result, follow a workout program containing strength training with cardio exercises.
  • If you were a bodybuilder but quite doing aerobic exercise for some reason and restart them, you may get a good result. You will regain the body muscles once you had as well as lose excess weight you gained after quitting.
  • Now let us clear one more doubt about it. You may wonder if anyone can convert fat into muscles. This answer is a big NO. Muscles cells and fat cells are not the same things, and they can not be converted into each other.
  • Our suggestion: Now you know that you may do them both, but not in an efficient way. So, the best thing you can do is, trying to lose weight and gain abs, but not at the same time. This is how you can get the most effective result:
  • Lose your body fat first: Losing fat, meaning shedding the fat cells from your body. Get sufficient sleep every day, but not more than seven to nine hours. Drink plenty of water as it helps you to stay dehydrated and suppress appetite. Eat healthy foods, including protein and fresh fruits, but don’t eat anything with high calories. Cut off sugary drinks, beverages, dessert, oily food, and alcohol. Keep track of how much you eat. Do weight loss exercises. Once you reach the desired weight, now you are ready for building muscles.

Try to Gain Muscles Next

As your body has no excess fat, you can increase your calorie intake, but don’t overeat too much because it will store fat again. Then do exercises like weight lifting, split squat, goblet squat, push, etc. Do a few sessions of 20 to 30 minutes. Increase the reps and time gradually.


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