Hi guys, welcome to the segment “Can you build muscle and lose fat at the same time?”
In this segment, I’m pretty much just going to break down the science behind it. I’ll make it as quick as possible, so you guys have little or no confusion. I get asked that question a lot. If you can build muscle and lose fat at the same time? and you know it’s not a bad question. It’s actually a good question and a lot of people say you can’t because in order to build muscle you need to be in a calorie surplus. in order to lose fat, You need to be in a calorie deficit. However, you can do both of them at once guys and I’m here to tell you how it can be done.
So let’s go into the topic of calorie surplus versus calorie deficit and which one should you be in. I want to make sure I get this right for you guys. So, there’s a lot of ifs, buts, or maybes out there. The fact is it is possible to lose fat and gain muscle at the same time. Not everyone can do it and not everyone can do it to the same degree due to different metabolisms and people’s bodies reacting different ways to different stimuli etc. But here’s how you go about doing it.
The first most important step is to put yourself in a calorie deficit. You need to be in a calorie deficit to lose fat and build muscle. You need to be in a calorie deficit guys and that’s is you cutting your calories down from what your normal calorie intake is for maintaining weight. Like I’ve mentioned in “how to lose fat“. So you just need to cut the number of calories down that you’re taking in and remember this graph here.
So, in order to lose weight, you need to be burning more calories than you’re putting into your body and therefore you’ll lose weight. But in terms of building muscle well people say you can’t build muscle. Well, actually you can build muscle like this. Obviously not so significant and as much as you can as being in a calorie surplus but you can build muscle and you can build lean muscle by being in a calorie deficit.
There are lots of different ways to achieve that. But the main point is when you’re in a calorie deficit and your body is looking for fuel to build new more lean muscle, it looks for a second source of energy and that energy will come in the form of fat or what your bodies naturally already got. So once it’s realized it’s run out of the calories you’re giving to it i.e you’re starving it of the calories it normally needs to maintain weight, Then it starts digging into its second source which is digging for that extra fat that you’ve got around your body where the fat is stored and then it will use that energy from burning that fat to help to build new muscle.
Obviously, you’ve got to be combining this with training. When you’re providing your body of less energy your body finds it harder to pump blood all over the body, break down and synthesize new muscle protein along with all other stuff involving you keeping you alive. But when you’re in a calorie deficit there is the gap between the amount of fuel your body needs and the amount it gets from the food because you’re depriving it of that because you want to lose the extra pounds of fat. So, it starts looking for something to fill in that gap. And in most cases that’s something will be a large pool of chemical energy a.k.a. fat stored in your body.
Summary
The answer to the question is yes you can build muscle and lose fat at the same time guys. It is a difficult procedure And it’s not easy to be done. I’m not saying it’s easy by any means but it is possible guys. And it’s been proven in many studies like from universities and scientists. It can be done. You can lose fat and gain muscle at the same time if you want to. It does have different effects depending on if you’re a beginner. for example in looking into the fitness industry. Beginners tend to build muscle a lot quicker than people who’ve been going to gym feet for four years. so it does vary for different people.
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