Lose Fat and Gain Muscle – Simultaneously?

Sounds like a win ~ win strategy to me. To lose fat, burn calories, to build muscle you need calories…..why not use those excess calories hanging on your body for something useful I’d say.

Curious to hear your plan Joel !!!

Bring it on ! Cant wait to hear more !!!

I need to know this stuff. like…… yesterday.

I think losing fat and gaining muscle “at the same time” can be done – but as with anything in life worth achieving, it’s not easy, and it’s not simple – else we’d all have those fabulous bodies already!
I’m following a programme that sets out with this goal, and I’ve learned most of what I know from Tom Venuto. Basically it can be done but you need to be clear on what you mean by “at the same time”. In a single instant you can’t do both – you body’s biology can only do one or the other in a given moment. But if you define “at the same time” as being over a 24 hour period, or over a 7 day period, or a month, then within that period you can achieve both lean muscle gain and fat loss.
Key also is nutrition. We should all know that to lose fat you need to be in caloric deficit and to be gain muscle you need to be in caloric surplus. So, to do both, in an instant, can’t happen, but if your aim, is to lose fat and gain muscle within, say, a day or a week, you can do two things: (1) Within a week, on the days you lift weights, eat more calories than your maintenance calorie level, on your cardio/abs days, eat a maintenance level, on your rest days eat to calorie deficit. (2) Within a day, on your weights days, boost your carb intake around your workout time – pre workout meal, during workout and post work out meal, so you have the carbs when you need them.
So, as I understand it, the “secret” to losing fat and gaining muscle “at the same time” is really about managing your calorie intake around your training so you have more calories when you’re working out, and less when you’re not. Couple this with natural clean nutrition, the right balance of carbs, protein and fat, plenty of water, plenty of sleep and little or no alcohol, and you’re there! Easy!!
As I said at the start, I have learned this from Tom Venuto who’s advice I value hugely, but if you have some further insights and tips Joel, I’d be very keen to hear them. Thanks.

@ Charnie:
The same has happened to me over the past year!it does make me dispondent eventhough everyone comments how nice I’m looking!I need to lose my fat desperately

I wanna hear more

ah please share the secret…I have about 15kgs to lose and my body fat is sitting at 35% (horendous I know) have started weight training with a personal trainer 3 times a week and eating a balanced diet….havent seen any change in my weight though – and Im into my 3rd week???

Well there are some programs out there that claim to do this and I’m experimenting with this myself.

First the term “at the same time” is a bit unclear to me, cos to me this means losing fat and gaining muscle at the exactly same second. However this term would be more accurate in a weekly or a monthly basis.

Second I don’t think the best way would be under VERY strategic approach, it is doubtful many people would follow a very strategic approach. Specially if it involves counting calories, weighing your food and such…people can’t do this for longer periods of time, it’s simply not natural. Ancient Greeks-Spartans, cultures in south America and so on all looked superb…seriously doubt they pulled out a digital scale before eating :)

Why haven’t we been implementing this in my personal coaching plan Joel?? Or is it in the works? I’ve learned that trying to do both is nearly impossible without a very strategic approach. You’re essentially running in place without the right plan. I suspect that to achieve this “holy Grail” of simultaneous fat loss/muscle gain would involve some precise and sophisticated macronutrient timing and cycling synergistically paired with the right training. Would love to see the details!

I’ve had great muscle gains in the last 6 months, but seem to be hanging on to the “last 10 lbs” of extra fat… Can’t wait to hear what to try next!

In my experience, the only way to really lose fat and gain muscle at the same time is by doing heavy compound lifting (I did a workout of squats, benching, rows, military press and chins + dips) once a week in line with a day of carbing up/ cheating.

Would love to know if there is a different, more effective way…

interested to hear more about it :) thx

I’m ready and waiting! Bring it on, Joel!

I have built some muscles over the last five years, but have also gained fat. I think I know how to lose fat, but I am scared to lose muscle as well. I’d love to know how to do both: lose fat and not lose muscle (and if I even gain muscle that’s better than my expectations).

Hi Joel, Congrats by the way.
I’m and endomorph body so need to lose fat since I gave up cigarettes (I put up 2 stone in a year!!). I am reasonably muscular as I play footie 3 times a week and also coach it, so I am active.
Someone like Vince is ectomorph so probably would find it easier to lose fat but harder to gain muscle.
My question:
Do you use different approaches for body / hormonal body types?

Please tell us joel I’m dying to know, thanks

My goal is to maintain and even build lean boday mass but to burn up the excess fat. On Joel’s XFLD I have lost a lot of centimetres, especially around my waist, 8 kgs (so far) and my body weight percentage has dropped by 4%. So I think I have definitely lost fat while gaining lean muscle! The best part is that I did not put back any weight when I stopped XFLD to give my body a rest.

It’s definitely a good idea to build some muscle – just dieting to lose fat screws up your metabolism so you gain the wieght back easily.

Yes please

Hi I’m new to all of this. Have had 2 children and retained much of the fat I gained from pregnancy. I’m not used to being like this as I’ve always been pretty lean and healthy so I’m really excited to hear about this solution.

@ Dan:

I have managed at various stages to both, i.e. lose weight and at other times put on muscle – both fairly quickly, however I have never managed to both at the same time. I’m sure when I lose weight I lose muscle, and when I put on muscle I gain fat . So pray tell ! I would be very interested in hearing!

I definitely would like to know your take on this Joel.

Are building muscle strength and muscle bulk two different things? I suspect they are, up to a point. I think it is consistent to build strength and lose fat at the same time, with the right nutrition (diet) and exercise.

A good combination of cardio, weight training and correct nutrition should do it :):)
But always looking for new ideas and advice…..:)

Hi Joel

I have managed to maintain weight whilst reducing my body fat by 8%. By my calculations 16lb of fat lost and 16lb of muscle gained. Did it by following your advice. 6 balanced small meals a day, high protein, low to moderate carbs and healthy fats (apart from cheat day). Also stopped doing traditional cardio and doing High Intensity resistance training instead. By doing a mixture of Tacfit and Dr K training in addition to traditional weights can train everyday without feeling tired or getting injured. It works for me.