Can You Build Muscle and Burn Fat at the Same Time?

Want to build muscle and burn fat but can't decide which you should do first? Good news: You can actually do both at the same time.

In fact, building muscle might enhance fat burn. We break down the science of both processes to help you start your body recomposition journey.

Key Takeaways

• Research has demonstrated that it's possible to burn fat and build muscle simultaneously.
• Resistance training and muscle repair both burn calories and can trigger fat burn.
• Muscles are more metabolically active than fat, so building muscle can increase your metabolic rate.
• The key lies in a calorie-deficit diet with lots of protein, plus consistent resistance training with progressive overload.
• A professional workout program can help keep you on track.

See More: When to Take Pre-Workout for Maximum Performance

Lifting Weights and Weight Loss

Carrijune, founder of Minibeast, says:

"It's totally possible to build muscle and burn fat at the same time. In fact, building muscle can support fat loss."

There's an old myth that's still surprisingly common in exercise spaces. It says that you have to choose between fat burning and muscle building.

Supposedly, exercise is divided into two categories. For building muscle, you engage in resistance training, like lifting weights. To lose weight and burn fat, you hit the treadmill for some cardio.

But this idea is just that: a myth.

The truth is, you don't have to choose between fat loss and muscle growth. It's entirely possible to do both at the same time.

In fact, modern research suggests that building muscle can actually help you lose weight and burn fat. 

So if you're debating between targeting fat or muscle, good news. You don't have to choose! You can work toward both goals simultaneously. 

Here's how.

The Science of Body Recomposition

The process of simultaneously gaining muscle and losing fat is called body recomposition. Your body composition describes how your body is balanced between fat mass and lean mass.

Fat mass is, well, fat. Lean mass includes muscle mass, but also bones and water. 

The idea is to shift the balance in favor of lean mass. To do that, you need to maintain a calorie deficit while also helping your body build muscle.

Losing Body Fat

Fat burning is based on a simple energy equation. Our bodies burn energy, measured in calories. The food (and sometimes drink) we consume contains energy, also measured in calories.

When we consume more calories than we burn, our bodies store the excess energy as fat. But when we burn more calories than we consume, our bodies break down stored fat to use as energy.

As you might be able to see, there are essentially two ways to change that equation. You can reduce the calories you consume by adjusting your diet. And you can increase the calories you burn by engaging in physical activity.

That's a slight simplification. There are also fat-burning supplements and creams that can also help support this process. But the key lies with a healthy, balanced diet and sufficient exercise.

Building Muscle Mass

Building muscle also requires diet and exercise, but in a different sense. Lifting weights causes tiny tears in your muscle fibers. When your body repairs them, it builds your muscles back slightly larger and stronger than before.

That's why progressive overload is so important. You have to keep challenging your muscles by piling on more weight and pumping more sets to ensure it's being forced to adapt. 

It's also why protein intake is key. Your body needs protein to repair the damage through a process called muscle protein synthesis. 

Sleep is also crucial. It's when your body shifts into repair mode. 

Bonus: How Do Topical Fat Burning Creams Work?

How Strength Training Can Help You Lose Weight

Hold on. Isn't cardio the best exercise to burn calories? And isn't resistance training the best for building muscle?

Technically, sure. Cardio exercise is usually more calorie-intensive than lifting weights. But that doesn't mean resistance training doesn't require energy.

If you've ever made it to the end of a serious gym session, you'll know how much energy it takes. It can be exhausting!

Muscle protein synthesis also requires energy. As your body repairs the damage from your workout, it's quietly burning even more calories.

Research also suggests that training muscles can trigger fat burning. One study found that resistance training caused muscles to communicate with fat tissue, effectively kickstarting the fat-burning process. 

There's another thing, too. Around two-thirds to three-quarters of the total calories our bodies burn are used just to keep us alive while at rest. This figure, the minimum number of calories needed to function, is the basal metabolic rate.

As you might know, different people have different metabolisms. But what if you could change your metabolism?

Well, building muscle can do exactly that. Muscle is actually more metabolically active than fat. In other words, the more muscle mass your body has, the more calories it needs to burn while at rest, and the higher your basal metabolic rate.

How to Build Muscle and Lose Fat at the Same Time

By now, it should be clear that you can lose fat and gain muscle at the same time. But there are a few tips to help you achieve body recomposition.

First, it's important to stick to a moderate calorie deficit. Even just 100 calories is fine. The key is consistency, and a slight deficit maintained over time will be more effective than a large deficit you can't maintain.

Second, make sure you hit your protein goals. Protein helps you feel full for longer and is also crucial for the muscle-building process. 

Experts generally recommend aiming for 1.6 to 2.2 grams of protein per kilogram of body weight per day. Try to spread your protein intake out across the day rather than eating it all at once. 

A high-quality protein powder or meal replacement can be a great way to hit your protein goals.

Still aren't sure? Well, one study put two groups of participants through resistance training while on a calorie-deficit diet. One group was given 2.4g of protein per kg body weight, while the other group had 1.2g per kg. 

After a month, both groups had gained lean body mass and lost fat. But the group that ate more protein gained more lean body mass and lost more fat. 

Body Recomposition Made Simple

The easiest way to work toward body recomposition is to have an expert plan it al out for you. Minibeast's 8-Week Workout Challenge is a comprehensive nutrition and training program that has helped hundreds of thousands of people reach their fitness goals. 

You get multiple workout programs, customized macros based on your body composition, a 24/7 support group, example meal plans... In short, everything you could need to get started on your journey of body recomposition.

"About a year and a half ago, I decided I wanted to try strength training, but I really had no idea what I was doing," said one person who ended up trying the 8-Week Workout Challenge. "I have seen more of a transformation in my body just during those eight weeks than I had almost the entire time that I was trying to do this on my own."

Conclusion

Despite what people might say, it's entirely possible to burn fat and build muscle at the same time. In fact, building muscle can support and even enhance fat burn. The key is to stick to a high-protein, calorie-deficit diet and engage in resistance training.

Frequently Asked Questions

Do You Lose Fat When Building Muscle?

Not automatically, but it's possible. As long as you are eating a calorie-deficit diet, your body should burn fat. If you also eat enough protein and engage in resistance training, you should also be able to build muscle.

What Is the 30-30-30 Rule for Fat Loss?

The 30-30-30 rule is a simple guideline to help people lose weight. It calls for eating 30 grams of protein within 30 minutes of waking up, then doing 30 minutes of cardio exercise. 

Is Lifting 3 Days a Week Enough?

For many people, three sessions per week is enough to build muscle. The trick is to focus on compound movements that hit multiple muscle groups simultaneously, and to stick to proper progressive overload.

Keep Reading: How to Use Your Acupressure Mat

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