I see this question come up quite a bit in the forums and Facebook groups I’m in. People ask how to lose weight and build muscle simultaneously, and for a long time, I was under the impression that you can’t do both. However, I had a unique experience that completely changed my entire perspective on health and fitness, and I’ve learned that you actually can.
But to wrap your head around how and why it’s possible, you need to understand the process of fat loss, and also the process of packing on lean muscle. It’s clear to me when someone has these processes confused, and it’s totally understandable because I used to have this all wrong in my head too.
I’ll give you an example. A guy in one of the Facebook groups I’m a part of recently asked if an ab roller was a beneficial way to build a six-pack. He’s overweight by about 30 pounds and he’s willing to start working out daily so he can begin seeing definition in his abs and other parts of his body.
Right there, I realize that this person has the weight loss and muscle building processes confused, and, you’ll soon understand why. The goal of this article is to help you understand what you need to focus on, and in which order, so that you can take the right steps to getting your ideal physique of lean muscle and minimal body fat.
Put A Priority On Fat Loss First
First and foremost, if you have excess fat to lose, but also want to build lean muscle, then you need to put a priority on fat loss before focusing on anything else. Don’t worry. You can also work on building up lean muscle at the same time. But the focus needs to be on melting away that fat first.
Here’s why. If you’ve got sufficient fat to lose, you won’t be able to see your abs, or definition anywhere else for that matter. The issue of not seeing your muscles has very little to do with adding crunches into your daily workouts. There’s no need to buy an ab roller. The only thing you need to do right now is focus on your diet.
Luckily, it’s not nearly as difficult to change your eating habits as the health & fitness world make it seem. In fact, it’s downright fun and easy when done correctly. And, you’ll see more fat melt off your body much faster by eating at a simple calorie deficit, than you will by doing crunches every day.
The beauty of this is that by changing up your eating habits, fat will start to melt off, and you’ll start to see definition in your muscles. Our bodies all have definition beneath the fat. When you see people who are ripped and muscular, it’s because they understand calorie consumption and how it affects their bodies.
Eat at a calorie surplus, and you’ll gain weight. Eat at a calorie deficit and you’ll lose weight. Make sure to eat enough protein in your diet, and the weight you lose will be in the form of fat, and not muscle mass or bone density.
Click here to learn how to calculate your own calorie deficit to lose approximately 4 – 5 pounds per month. You’ll also learn how to calculate proper protein intake. If you have more than 20 pounds to lose, you’ll find a calculation for a bit more of an aggressive approach, meaning you’ll burn off a bit more fat more quickly.
Focus On Building Muscle Next
I say put a focus on building muscle next, but really, when you follow an effective workout & eating routine, you would be doing this at the same time anyway. I lost 15 pounds of fat, and built up lean muscle at the same time within only 3 months. Doing both of these simultaneously, with the right approach will have a major impact on your overall physique.
A powerful workout routine is going to have a series of exercises that work your entire body, strategically with proper volume and tension that build up over the course of time. In my case, it was over the course of 90 days, and the intensity of your workouts should gradually increase.
The workout program I follow changes up every 30 days, and creates muscle confusion so that your body begins a new journey that affects your muscles differently each time. By month three, you’re in shrink wrap mode, which is when you have a body tightening effect, so that your muscles really start to pop out.
Now, this is only possible when following the eating protocol of this program at the same time. This program is what I personally follow. Both the workout & eating plan are dialed in and you tailor them to your specific goals.
Why You Should Be Cautious Of Random Health & Fitness Advice
I see a lot of people in FB groups and forums advising that you should eat healthy and workout 5 days a week. Spend at least 3 hours in the gym a day. Cut out junk food. Drink plenty of water for weight loss. Apple cider vinegar is a miracle cure.
Some folks tell you to eat low carb or follow the Paleo diet. Others say to do intermittent fasting if you really want to lose weight. I see workout gurus spitting out a million exercises you should do to gain muscle.
And although I admire that many of these people are really trying to be helpful, none of these statements are really saying very much, and you can’t get very far by following any of this advice.
How can you expect to lose weight and build muscle when instructions have no beginning, middle, or end? By following such basic fitness tips, you will end up frustrated and wondering why you keep hitting brick walls, even when you’re working so hard to make a change.
I feel the same way when it comes to all the fad diets and workout plans out there. I’ll explain why below
Why Most Workouts & Eating Plans Just Don’t Work
I’ve followed many workouts & eating plans over the years, but this one here is the only one that got it right. I’m not saying the others weren’t effective, but I do feel that every other program I followed had something about it was either overly complicated or a vital component was missing. Because of this, I never got the results I was looking for.
From my own experience, a powerful workout & eating plan is dialed in with such specific detail, there is no way for you to fail. As long as you’re willing to put the work in, and follow instructions, you will undoubtedly make progress. Every little piece of a larger puzzle is already put together for you. You just need to follow the map.
There are no generalizations. You won’t be told to eat plenty of fruits and veggies, or to cut down on sugar. That’s pish posh. So is the advice that tells you to work legs on day 1, chest on day 2, and shoulders on day 3, while also doing cardio 5 days a week.
You can’t afford to just sort of know what to do if you want to burn fat and build muscle. You need to know exactly what steps to take, based on your current bodyweight and goals you set. To me, a clear goal is a vision of what your ideal body would look like.
Find an actor or a model in a magazine and decide whose body you would love to have. I know that may sound far off, but it’s much closer than you even know. I’ve watched this happen to so many people, I’ve lost count. The path you follow revolves around your personal goals and what you’d like to achieve.
An effective workout & eating routine should make this process seamless so that you can get started right away, and see progress in as little as a few weeks.
That said, this is the only workout & eating plan I’ve ever followed that actually did exactly that.
Losing Weight & Building Muscle In Summary
If you want to learn how to lose weight and build muscle, it really is a simple process. However, the health & fitness industry can make it seem impossible. I understand you’re bombarded with noise coming from every direction.
In fact, you may see a fitness guru advertised in your Facebook news feed later today. You may be part of some great health & fitness groups, and hear well-intentioned people posting advice you should follow. It’s a noisy world, and because of that, we start to over complicate concepts that are actually very simple.
The only way to make this work for you is by following a proven system that has regular success stories by ordinary people just like you and me. You should be able to personally contact them, speak to them, and listen their stories just by sending them a message.
It’s really simple. Focus on fat loss first. Make sure to follow an effective resistance training program at the same time. You’ll watch the fat burn off, and the muscle start to show. It’s worked for me and countless other people. It’ll work for you too, but you’ve got to be willing to put in the work. It’s simple, but only you can put in the effort.
That said, there’s no need to blindly walk around a gym for 2 hours every day, only get realize you’ve barely gotten any work done, or to be questioning whether your efforts was even effective. A great work out can be done in less than 45 minutes, only 3 days a week.
If you’d like to learn more about an incredibly powerful workout & eating routine that I truly believe will do wonders for you, here they are. While one is designed for men and the other for women, I believe either one could be beneficial to any gender:
I hope you found this article to be informative. If you have any questions at all, please let me know and I’ll be more than happy to get back to you. Thanks so much for reading!