How To Lose Weight And Gain Muscle at The Same Time

Learn How To Lose Weight and Gain Muscle at the Same Time

When most people hit the gym, they usually have a target of looking leaner and more toned. Notably, this topic can be kicked off by asking ourselves if we have ever considered the possibility of losing weight and gaining muscle at the same time.

Probably Yes. To start with, combining these two concepts that seem at odds with each other is no walk in the park. In fact, you may have come across people arguing that this goal is entirely unattainable. However, that is not entirely true because there have been cases where it has proved good results.

The issue of how to lose weight and gain muscle at the same time continues to baffle people to date. The good news is that the issue doesn’t have to be a mystery anymore, since some basics of how to go about it are discussed below.

#1 Proper Nutrition

To achieve this goal, you need to consume the correct amounts of nutrients, either directly from the diet or from supplements.

Protein is the essential nutrient for muscle building. In the real sense, muscle growth is seen as a result of having a protein synthesis rate that is higher than the protein breakdown rate. You will also need to eat the right amount of carbohydrates to keep your energy levels up during the workout.

Contrary to popular belief, your intake of carbs will not interfere with your weight loss efforts. Whole grains and fresh vegetables need to be a part of your meals. It is instead beneficial because, for your body to process carbs, it produces insulin that aids muscle building by suppressing protein breakdown.

Fresh Vegetables Help You Lose Weight And Gain Muscle at The Same Time

On the other hand, a perfect and healthy weight loss diet avoids refined sugars and foods with saturated fats while incorporating unsaturated fats that keep the body functioning properly.

You must also increase your intake of vitamins and minerals into your meal because their ability to burn fat and build muscles is tremendous as they assist in metabolism. The secret here is to come up with a diet that is suitable for both weight loss AND muscle gain.

#2 Customize Your Workout Plan

Since you are not in any competition, there is no need to lose weight or gain muscle at a very fast rate – this will only leave you drained. Remember you are using the same plan to achieve two different results, but that doesn’t mean you need  to overdo things.

Customize Your Workout Plan

There is not a standard workout program aimed at helping you achieve the desired outcomes, so what you ought to do is to make some modifications to your current plan for it to serve the purpose.

A training specialist, in this case, will be helpful in helping you adopt a diet plan and workout routine that works best. For example, a daily cardio of 30-40 minutes that is not so intense will work just fine. Remember – consistency is essential in any workout plan.

#3 Calories Intake

Calories intake is an indispensable part of any workout or diet plan, regardless of the goal. You have to determine your maintenance calories ( the number of calories your body requires so as to carry out normal body functions and maintain the current weight ).

Knowing this will help you achieve energy balance. There isn’t a universally accepted limit because needs differ from person to person. From your maintenance limit, a calorie deficit is required to burn fat and lose weight, while a calorie surplus is needed to build muscles.

There are different ways of creating a calorie deficit such as cutting as many calories as possible from the body and reducing calorie intake. With this in mind, you will strike a balance by ensuring that any extra calories you consume are channeled towards muscle building. You will also avoid taking in excessive calories as this will trigger the fat-storing process.

#4 Lifestyle Adjustments

Are you aware that getting enough sleep aids in weight loss and muscle gain? Sleep deprivation reduces your body’s ability to carry out some functions, such as burning fat.

Lifestyle Adjustments

Chronic sleep debt will deny you the much-needed energy for workouts, and your efforts in the gym will be pretty much wasted. Resting well will ensure your brain is relaxed, and this is a significant factor in losing weight and gaining muscle because you will be more focused. It will also aid in repairing damaged muscle.

#5 Meal And Nutrient Timing

You have probably heard about nutrition timing, a concept that involves a planned alteration of nutrients ( mainly protein and carbohydrates ) aimed at manipulating body composition so as to achieve the desired workout effect. To come up with such a strategy, you will need to consider various factors such as:

  • Intensity of the planned workout
  • Time of the day when meals are taken
  • Your level of physical fitness
  • Level of body fat
  • Any medication being used
  • Food selection

Nutrient timing enables you to fix nutrients strategically in your dietary plan at a time when the body is most possible to utilize them, ensuring that you don’t have to starve yourself to lose weight.

An example of such a strategy would involve having a diet rich in carbohydrates around the time you are doing workouts. With that, you will have enough energy to see you through the exercise, and you will burn more calories thus leading to weight loss.

Working on the parts of your muscular system

Great as these tips sound, they may not produce similar results for everyone due to other contributing factors. For example, when it comes to beginners, they are better placed in reaping benefits of any exercise undertaken.

Advanced bodybuilders may not enjoy these benefits because of their closeness to the genetic limit, meaning that their ability to gain more muscle is limited.

People whose body fat is low are also not suitable candidates for the program. This is because the human body requires some fat for maintenance. Due to this fact, their body will burn fat up to a certain limit and then start burning muscle after that.

In conclusion, the above guide will be useful in knowing how to lose weight and gain muscle at the same time so as to achieve that impressive physique that you so much desire.

If you are interested in cutting back those fat layers we recommend checking out the system covered HERE

53 thoughts on “How To Lose Weight And Gain Muscle at The Same Time

  1. Wow this was a great article to read. You really laid out on how it’s possible to actually achieve losing fat and gaining muscle. I also read as you age you lose more muscle naturally is that true? Another questions I have is, being that I’m a scale addict, should I avoid the scale if I’m going try this because from my understanding. muscle weighs more than fat. Thanks for this article.

    1. Hi Evie,
      Yeah I would advise staying away from the scales if you take on this sort of thing – muscle can really play havoc with the weight readings ( in most cases ). Muscle loss with aging is known as sarcopenia – it is very common ( unfortunately! )

  2. I am very interested in the niche of gaining muscle. I have struggled for years when trying to build muscle but it never worked. You offer some very helpful tips. I especially like the tip about proper nutrition. Most people struggle with this but if you get into the habit of eating healthy, it will be hard for you to stop!

  3. Hi Chris,

    This is a subject I am interested in for a very long time. It also has controversial viewpoints as well.

    I do like how you write about losing fat and gaining muscle, something I certainly have to do.

    Counting calories of course isn’t so much my forte, but rather make sure I do eat a balanced meal reach on veggies, whole grains and proteins.

    I found it in my case, that I am best off with raw fruits and veggies, especially during the summer times.

    What do you think about the national food guide? I personally think if I would follow this through I couldn’t walk anymore. Just saying 🙂

    Great article, loved the read.


    1. Hi Sylvia,
      Well the National Food Guide is something I find hard to comment on really – I agree with some parts of it whilst I firmly stand against other parts! At the end of the day I don’t want to put people off getting healthy so I won’t go into too much detail on it 🙂

  4. Hi Chris,
    Some great tips about losing weight and gaining muscle. Although I don’t have to lose weight, I am interested in gaining muscle or with the advancing years just keeping what I have.
    To lose weight and gain muscle at the same time it must be a difficult to calculate the amount of protein and calories your body needs. I wonder how it’s done considering everyone is different? A bit of trial and error?
    I had no idea that sleep could affect your body’s capability to burn fat.

    1. Hi Peter,
      I was also really surprised when I first found out about the effect sleep has on your weight loss efforts. It’s also worth noting that the high stress levels that come from sleep loss can also effect weight loss!

  5. Hi Chris, Thank you for this article avout loosing weight and gaining muscule at the same time. I just have one question, in proper nutrition you’ve mentioned that in order to achieve it, you need to consume the correct amounts of nutrients, either directly from the diet or from my question is: which one do you recommend the most? is it really 100% safe to get used to supplements or vitamins? thank you for the good answer, really need to know.

    1. Hi Charlotte,
      Well I’d never suggest getting that dependent on supplements when there are more natural ways to reach your goal. Can you be more specific with your question maybe?

  6. Hi Chris. This is great guide on how to loose weight and gain muscle simultaneously. I have started for the past 3 months on an intensive exercise program, involving a range of modalities. Your portion on the sleep cycle and the nutrition shined more light on my routine. I really worked myself crazy then hit the sack at 11, only to rise at 3. Thanks for that info.Nutrionwise, I feel I got to incorporate carbs before my gym.At times I find that I am not doing justice to my exercise.thanks once again.

    1. Hi Roopesh,
      You say you sleep from 11 until 3 in the morning? Well that’s not really going to help your health efforts! Before you go any further I suggest you get your sleep pattern in order, then concentrate on the whole ‘get fit’ gig 🙂

  7. I hate dieting, but your article explained some of the process in an easy to understand way.

    Counting calories is hard for me because I get caught up in what I am doing and forget to write down what I’m eating and how many calories whatever has.

    This article has made me understand that I must remember to make sure I am eating less calories than I need to lose weight.

  8. I have always wanted to know which foods are good to eat for a healthy diet like adding whole grains and fresh vegetables.
    I have also liked to gain more muscle mass as I have always wanted to look in shape.
    I believe in what you are saying when you also mentioned that losing weight and gaining muscle is a lifestyle change and a big commitment if you are serious to a healthy body.

  9. Hi Chris

    What a really good, informative article. It’s a great struggle for many people – including myself, and it always helps to read articles like this to get some helpful hints and tips.

    I found interesting though when you said that you need excess calories to gain muscles ….. I’ve always understood it that you need to eat less calories to lose weight/fat and that working out will increase your muscles regardless of your calorie intake – is this wrong information?


    1. I think you’ve got your wires a little bit crossed there somewhere Stacey. The extra calories are for the workout energy – you will burn them off quite easily. Read the article again and you’ll catch my drift 🙂

  10. I’ll admit I’m not an athlete. Back in the day, I was very active and had more than my share of adventures, but now a days my activity is mostly long walks and body weight exercises.

    That said, I’m a big believer in eating an abundance of whole grains, fruits and veggies. I recommend Ezekial bread. It’s an easy way to get whole grains. I also keep frozen veggies in the freezer because it so easy to toss a double handful in the steamer and set the timer. By the time I remember I’m hungry again, dinner’s ready.

    It has to be easy, otherwise I won’t do it, not for long, anyway.

  11. This website is right up my ally, I,m 16 stone overweight but needed to lose weight and gain muscle the same time, I take into account what you written on the article, Thank you for sharing that with me, I,m going to bookmark this and come back to this again

    1. Glad we can help Micheal – have a look around the site and see what info applies to you. Good luck with your weight loss regime! 🙂

  12. Thank you for this excellent article. I love your advice for losing weight and gaining muscle. I agree with you that regular exercise and good diet plan is extremely important. I wasn’t aware that sleep is also significant factor for this process, but now I understand after reading your article.
    I have taken one program and it worked very well for me, but after I have finished the program, I have lost some of muscle. I train 2 times – 2 hours per week (pole dancing), and sometimes I have trouble in performing complex elements on the pole. Could you give me advice what would be best for me?

    1. Hi Tamara,

      Could you please tell us more about the training program you were using? Maybe the name or something? It’s hard to give correct advice when we are unsure about the training regime you are on! 🙂

  13. I’m pleased to see you wrote about the importance of sleep in your article How to Lose Weight and Gain Muscle at the Same Time. It’s hard to overstate the importance of sleep. That’s really when the change occurs on our body. Unfortunately, most people go day to day without enough sleep. It’s amazing the difference enough sleep makes if it’s a priority every night.

    1. Totally agree with you Mr. Horton!

      Unfortunately I seem to be one of those people who can’t find the time to get enough sleep at the moment – work commitments are taking over! Thanks for your input on our article. 🙂

  14. Hey Chris,

    I have seen your site before, forget where but fantastic job – I am also in the weight loss niche.

    First of all, let me congratulate you on the “calories are everything” piece in your article, I wholeheartedly agree! There are a lot of websites out there that claim “calories don’t mean a thing – lose weight with hormones” or some other far fetched rubbish – calories are and will always be the only thing that determines whether you gain or lose weight.

    I also love the rest of the article about nutrients and how carbs are important for insulin purposes and to avoid protein breakdown (which I didn’t know so thank you!)

    Freedom Weight Loss

    1. Hey Aiden, nice to meet you!

      I see you’ve left your blog name within the comment so I’ll pop on by and see what’s happening there! Glad you enjoyed the content here 🙂

  15. Wow! Another great article with great tips! You really know your stuff! You give good clear, understandable advise and it looks easy to follow. I would imagine losing weight while trying to gain muscle is hard to do. I’ve never had the need to attempt this, but thanks for sharing your knowledge!

  16. Great information. I think losing weight can be challenging but possible. Most people completely void themselves of carbs leading to over fatigue and some people starve themselves leading to catabolism. I find the infor given to be very true. Diet, cardiovascular and weight lifting all work together for a perfect body 🙂

    1. Well it’s nice to know that you agree with article’s main points Maine – thanks for stopping by and leaving your opinion. 🙂

  17. Chris,

    You just solved one of the questions I had had in the back of my head for a long time. Plenty of sleep actually helps burning fat!

    I usually weigh myself right after I got out of the bed. Even though my diet hasn’t changed a bit, my weight is usually lighter and my body fat is lower on weekend mornings. And I was wondering why. Now I know, it was the long hours of sleep!

    So this means, if I wish not to gain weight, I must have decent hours of sleep even during the weekdays, I guess?


  18. Hi Chris

    Burning fat and building muscle at the same time looks like a very hard objective to accomplish. Lowering your calorie intake and increasing your protein intake looks like a great way to do just that.

    I see that you recommend a daily cardio exercise of 40 minutes. Why is this if I may ask?

    1. 40 minutes is the norm Viljoen, you don’t want to do too little and at the same time you don’t want to overdo it! You want to be able to exercise the next day without all the aches and pains!

  19. I like all the different points that you have outlined especially the one on calorie intake. I know for myself I am a sugar addict and I am working hard on this aspect in my life, especially since it affects more than just the issue of losing weight. I can see now how cutting down on sugary items can also change not only my body but also my thinking and my lifestyle
    Good post, thank you

  20. Hi Chris,

    What a fabulous article you have written! I learned quite a bit and I appreciate how you addressed some myths surrounding weight loss and muscle building.

    I was always lead to believe that it’s one or the other because muscle weighs more than fat so you shouldn’t build muscle if you’re trying to lose weight.

    I also didn’t know that lack of sleep hinders your body’s ability to burn fat. All the more reason to ensure you get a good night’s sleep!

    Regarding calorie intake, I’ve never really known how to determine the number of calories you should consume in a basic weight loss program. I imagine it would differ from person to person, but how do you figure that out?

    Thanks for the help!

    1. Hi Anna, for help with this problem you can make use of the many different calorie calculators online. Don’t pay – the free one’s are just as good as the paid versions most of the time! 🙂

  21. This is really really interesting that you included sleep as a part of losing weight. Most people don’t think about it but when you don’t receive proper rest you boost your insulin levels and that causes you to retain weight. Also, you’re totally right about the consistency of your workout plans. The only bad workout is the one that didn’t happen!!!

    1. The statement of the day Brenna – “The only bad workout is the one that didn’t happen!!!” (I really like that!)

  22. One of my friend who was overweight struggled with weight loss for some years. He was doing it on his own, but wasn’t get a clear cut result until he signed up for a personal trainer. That totally changes everything because he wasn’t just working out like crazy, but also understood the way to eat properly. Diet should always go hand-in-hand with this type of exercises so that you can achieve that desired body scoring.

  23. Hi Chris,

    This is an interesting article, gaining muscle while losing body fat is “the dream” as far as most people who hit the gym are concerned. I do have a question with regards to unsaturated fat intake over saturated fat. In my experience saturated fat is required for testosterone production which aids with muscle gains and fat loss, where as omega 6 found in unsaturated fats lowers it, any thoughts on this?

    1. Hi Nate, 

      Don’t quite understand the angle of your question – are you asking if it’s okay to eat both types of fat?

      Let us know and I’ll get back to you…

  24. I am so glad that it is possible to build muscle and lose weight at the same time! It makes sense that your rate of protein synthesis should be greater than your rate of breakdown in order to build muscle. For me, it is easy to forget how important sleep is when it comes to building muscle and losing weight.

    I have also learned that the more muscle you carry the less fat you will have because muscle tissue burns energy even at rest, so I think you are 100% correct in stating that you can build muscle and burn fat simultaneously and I am excited to do it.

    1. Yep but remember Renton – muscle can turn to fat REALLY quickly if you don’t stick to a healthy lifestyle (I’ve seen that happen to several of my mates!). 

  25. I’m very familiar with this subject and it’s always a good reminder. Sometimes I forget of myself and I end up with sleep deprivation. I try to ‘recover’ during the weekends but there is no such thing.I’m very careful with my nutrition and during the years I managed to customize my training plan. For 3 years I ended the gym subscription and I have created my training plan. I agree with the lifestyle adjustment and meals timing. With the modern chaotic working hours, we should be careful that the meals are not skipped and are at the same time.Thank you for an informative article.

    1. No problem Dany – thanks for taking the time to comment on the article. Sounds like you’ve got your training plan sorted out – good luck with it! 🙂

  26. Hey calorie Ninja, Great article!

    I found a lot of valuable information in this artice. I was not aware that turning fat into muscle was a myth i have always thought this to be true! so I find it interesting that people think it is not possible.

    with my experience this is very true! you can turn fat into muscle. I have always been a bigger dude and when I was training it was very common for me to only lose a few pounds but build muscle! Maybe this works better for naturally big people. I can see where a person that is naturally slender would find this to be a myth. Either way a load of great information and interesting topic.

    All the best


  27. I enjoyed your article on losing weight and gaining muscle. It all seems so commonsensical but the trick, as I understand from reading your article is the discipline to follow the process. Which certainly defines my difficulty in taking off the weight :-).

    I clicked to learn more about the system and I appreciate the pros and the cons. Based on your goal, did the system make a huge difference in accomplishing the weight loss/muscle gain for you? 

     You pointed something out that I struggle with any online book. Anytme I try to read a self-help book online, I struggle to stay focused. I also like to take notes or highlight areas that I may want to come back and read which is not always available.

    Nonetheless, I am interested in learning more and the 60-day return is very generous to kick the tires.

    1. Yep, the discipline to follow the process is key in most health changes in your life mate. You mention a online book – which one would that be as we promote several on this site?

  28. An interesting article, full of valuable information. My only concern would be that an increase in carbohydrates would not only spike insulin, but also glucose, which the body will then use for fuel instead of fat, if you were in a carb reduced state. This would allow the person to get into a state of ketosis, which would allow the body to use fat as energy by producing ketones.

    To lose weight, traditionally, you need to be in a calorie reduced state. But to build muscle, you need to have excess calories. Quite a conundrum, one that can be dealt with in ketosis, where you can increase your calorie intake by consuming more good fats, and a moderate increase in protein to build the muscle.

    Just my opinion.

    Have a great day!

    1. It certainly is a conundrum Tom, but I do like the angle and suggestion you have posted here. Thanks for taking the time to share it with us. 

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