• Fill out the form below and I'll send you my special report, Fat Loss Secrets Exposed, absolutely free.


HOW to Lose Fat and Gain Muscle – Simultaneously

Posted by Joel Marion

Yesterday we began a series on losing fat and gaining muscle simultaneously, and with that first post I posed the question:

Can it be done?

The answer? Yes. BUT, only with a VERY strategic approach.

Now, in order to understand how these seemingly mutually exclusive goals can be accomplished simultaneously, we need to understand a few things about achieving your goals in general.

First, your goals are a direct result of both your training and nutrition program.

Second, optimal training for fat loss and optimal training to gain muscle are different.

Third, optimal nutritional strategies for fat loss and optimal nutritional strategies for gaining muscle are different.

Let’s take a look at each.

From a caloric balance perspective, in order to gain muscle you need to be taking in surplus levels of calories – there is simply no way around it. Fact is, it’s nearly impossible to gain muscle mass while in a caloric deficit 24 hours a day, 7 days a week.


Conversely, if your goal is to lose body fat, you need to create some sort of caloric deficit (i.e. you are eating less than you burn).

Now, those two situations may indeed seem mutually exclusive, but they’re not.

More on that in a minute.

On to training.

Optimal training for fat loss consists of very metabolically demanding resistance training (think circuit training) coupled with high intensity interval style cardio sessions.

Optimal training for gaining muscle is more a product of using heavier weights, more rest, while still performing a large number of repetitions per session (volume).

Those two things also seem mutually exclusive – but they’re not.

Here’s how:


What if you alternated the two types of workouts throughout the week?

Could you burn fat and gain muscle?

Perhaps, but not likely due to the nutrition issue.

But what if you were to feed your muscles with a surplus of calories on muscle building workout days, and remain in a caloric deficit on other days?

Or what if you were to feed your muscles with a MEGA surplus of calories for the several hours after your muscle building workout (when your muscles are most primed to suck up nutrients and much less likely to convert those extra calories to fat)?

Or what if you were to take small bursts of time to concentrate on building muscle – say, two weeks. And then follow it up with an intense one week fat loss phase? Essentially, over a twelve week period you’d be losing fat and gaining muscle “simultaneously,” unlike those who only do one or the other in that time frame.

Or what if you were to do exclusively muscle building workouts (with a caloric surplus on those days), and then burn excess calories via interval training (and not resistance training) combined with dieting on other days?

There are SO many different ways to do this.

Give me at least 300 comments and I’ll be back tomorrow with a number of different specific ways to approach the goal of building muscle and losing fat simultaneously.

Talk to you in the comments section!


P.S.  Check out the below video from my buddy Kyle explaining one of the NEWEST methods we’re using for simultaneous fat loss and muscle gain:


    • Post a comment!

    • Share this post! Share this post easily via Facebook, Twitter, Email or any social bookmarking site using the above uber widget!

    • Get FREE stuff! Get my Fat Loss Secrets Exposed report and a bunch of other free stuff when you subscribe to this blog at the top of the page!

Related Posts

  • No Related Posts
332 comments - add yours
Reply  |  Quote

The key here is to MAKE IT SIMPLE TO FOLLOW.

(crossing my fingers)

Reply  |  Quote

I enjoy working out but not for long hours so I feel drop sets work wonder with little bit of cardio

Reply  |  Quote

So if you consistently alternate muscle building and fat loss sessions in any of the above scenarios, what time period is required to see effects, and what are the metrics I should follow? How important is age in this plan (I am 60)?

Reply  |  Quote

I’ve found Tom Venuto’s The Holy Grail Body Transformation Program to work like a charm. Tom has done the pioneering work in this field. Joel’s advice is in perfect agreement.

Reply  |  Quote

2 weeks of mass building workout with proper nutrition (high protein meal, etc) then switch to 1 week of HIIT (High-Intensity Internal Training such as circuits, interval cardio, etc….) then also adapt your meals to the training….. :)
Will this work? XD

Reply  |  Quote

Thanks so much for giving everyone such a remarkable chance to read in detail from this web site. It is usually very ideal and also jam-packed with a lot of fun for me and my office mates to search your website not less than thrice per week to learn the latest secrets you have. Of course, I am also certainly contented considering the spectacular concepts served by you. Selected 2 points on this page are undeniably the most suitable we have all ever had.

Reply  |  Quote

For whatever reason, the characters are messed up on this blog

You must be logged in to post a comment.

© 2010 and Beyond. Premium Web-based Coaching, Inc. All Rights Reserved
Read our entire privacy policy  here