Can we simultaneously burn fat and build muscle?

Asked 4 years ago

I have a middle-aged, female client who would like to burn fat and also build muscle at the same time. What methods can you recommend?

Carson Reese

Saturday, January 30, 2021

In my experience, yes. It is absolutely possible.

I've had clients build muscle and lose fat simultaneously for years now, and the key is basically hidden in the diet. You can easily find that sweet spot. High protein diet is your friend here, aim for 2g protein per kg of bodyweight, and make sure the total calorie deficit is no more than 500 calories per day.

While doing this I also stick to heavy compound movements in the gym like squads, deadlifts etc.

When cutting fat and building muscle simultaneously just note that it is a rather slow process to accomplish both, so patience is key in this journey. I do bi-weekly body-assessments to track progress, and to show this progress to the client to keep them motivated.

Avik Das

Saturday, October 09, 2021

Yes, it is certainly possible to build muscles while simultaneously losing fat, but it might take a few months or even a year to get the desired result. Diet is the most important factor, and you should consume 1.7 gm to 2gm protein per body weight. To lose fat, you must go to caloric deficiency, but it shouldn't be more than 200-300 calories per day. Also, add HIIT training or short cardio sessions. When it comes to training, always aim for heavyweight.

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