What’s the Best Way to Build Muscle and Lose Fat?

Can you lose fat and build muscle at the same time? If so, how do weight loss and muscle gain happen together? Get-Fit Guy has fat-burning, muscle-building workout.

Ben Greenfield,
July 1, 2013
Episode #144

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What’s the Best Way to Build Muscle and Lose Fat?

When it comes to the sweet spot for getting a better body, one of the top strategies for getting impressive results fast is to lose fat and gain muscle at the same time.

I covered this topic previously in the episode How to Lose Fat and Gain Muscle at the Same Time, but there’s been some new research since then, so today you’re going to learn exactly how many calories you should eat when you’re trying to lose fat and gain muscle at the same time. Plus, I’ll give you the best fat-loss, muscle-building workouts to try.

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

As we discussed in my first episode on this topic, it certainly seems counterintuitive that you can have the body in a “loss” state and a “gain” state at the same time. But it turns out that if you do the right things, this is actually possible. The strategies you need to use are:

  1. Combining calorie restriction with weight training

  2. Giving yourself specific days of the week to “re-feed” with higher calorie intake (also known as “calorie cycling”)

  3. Avoiding excessive aerobic cardio, which breaks down the muscle you’re trying to build and can give you a “skinny-fat” look (learn more about that in my episode How to Avoid Being Skinny-Fat)

How Many Calories Should You Eat For Fat Loss and Muscle Gain?

So how fast should you lose fat if you’re trying to simultaneously gain muscle? This question was addressed in a recent study. In this study, changes in body composition, strength, and power were measured during a weekly body-weight loss of 0.7% per week (a slow reduction fat loss program) vs. a body-weight loss of 1.4% (a fast reduction fat loss program).


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