Is It Possible to Build Muscle and Burn Fat at the Same Time?
For years there has been much debate on whether or not you can build muscle and burn fat simultaneously. The thought process behind this argument has come down to two sides of the discussion, both of which have their own merits.
- To build muscle, you must be in a caloric surplus
- To burn fat, you must be in a caloric deficit
Neither of the above is technically wrong. However, many different factors can come into play that would allow you to yield BOTH results. What is this sorcery I speak of? Let’s take a deeper dive into things.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
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Build Muscle and Burn Fat: It’s a Recomp
No longer is there a line drawn in the sand where to the left of the line people are bulking and to the right of the line people are cutting. Now, we can kick up the sand and blur that line by what is called body recomposition. Essentially, this is just a fancy way of saying you’re focusing on losing body fat while gaining lean muscle mass (at the same time).
Related Article: Fight Fat with Fat to Lose Weight
While this is not impossible, there are some things you need to pay close attention to in order to achieve the results you’re looking for. Below, you will find the main areas of focus you need to nail down in order to effectively build muscle and burn fat simultaneously.
1. Put Yourself in a Daily Caloric Deficit
In order to lose weight, you need to put yourself in a caloric deficit. That means you either need to eat fewer calories throughout the day to put you below your maintenance, or you need to exercise and burn calories that will cause you to fall below your maintenance. The direction you go is a matter of personal preference.
Related Article: Caloric Deficit — The One Thing ALL Diets Have in Common
If your maintenance is 2,000 calories per day, try consuming 1,750 and weigh yourself after a week. Even better, check your body fat with calipers to see if any weight you lost came from body fat or lean muscle tissue. When you stop seeing your body fat or weight going down, lower your calories some more.
2. Make Sure You’re Consuming Enough Protein
Some people think this means overeating on protein, which will put you into a caloric surplus — not so. You’ll need to play with your macros and calories to focus on your protein intake. Strive for around 1g of protein per pound of body weight.
Related Article: How Much Protein Do You Need If You Exercise Regularly?
If you aren’t consuming enough protein to help build lean mass, you can actually risk losing muscle mass, which could also slow down your metabolism since having lean muscle tissue requires energy throughout the day (causing you to burn more calories, even while at rest).
To better illustrate this, if you are 180 pounds, consume 180g of protein per day. Even while you’re in a caloric deficit, prioritizing protein can still help you add some size.
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