Lose weight and build muscle at the same time: This is how it works!

Summary of this blog

The article discusses the challenges of simultaneous weight loss and muscle building. While it is possible for beginners to achieve both, it is emphasized that it is more difficult for advanced individuals. The fundamental aspect is the contradictory nutritional requirements, necessitating a caloric surplus for muscle building and a caloric deficit for weight loss. The text explains the conditions for muscle building and fat loss, including various approaches such as Lean Bulk and Dirty Bulk. It is emphasized that simultaneous progress is rare, and clear priorities must be established. The decision of whether to start with muscle building or weight loss depends on individual factors. In conclusion, it is recommended to choose a clear strategy to achieve successful progress.

End of summary

The simultaneous reduction of adipose tissue and the development of muscle mass represent the optimal goal for every beginner. Individuals dedicated to fitness and strength training often strive to lose a significant amount of fat while simultaneously building maximum muscle mass in a short period. If you also wish to embark on this path, I must disappoint you initially. It is fundamentally not possible to lose fat and build muscles at the same time. However, be intrigued: In the following section of the second chapter, you will encounter two situations in which I explain how, in exceptional cases, it is possible to build muscles while simultaneously reducing fat.

Understand the basics of building muscle and losing weight

The challenge of simultaneous weight loss and muscle building lies in the required conditions. Those who want to lose fat and build muscles must create the right prerequisites for the body. For muscle building, a calorie surplus is necessary, where the calories consumed should exceed the calorie requirements. In contrast, weight loss requires a calorie deficit, where the calories consumed should fall below the calorie requirements.

It is understandable that it is not possible to simultaneously have a surplus and a deficiency of calories. Therefore, you are currently faced with a decision – do you want to lose weight or build muscles?

Lose weight despite a calorie surplus

Is it possible to lose weight even if you consume more calories than necessary? Essentially, that is not possible. If you want to reduce your weight and get rid of excess fat, a calorie deficit is the appropriate method. However, if you still lose weight despite a caloric surplus, health issues could be a factor. Therefore, it is advisable to cut calories to effectively decrease weight.

For many individuals engaged in strength training, the reverse question arises: Can you build muscle even if you consume fewer calories?

Building muscle despite a calorie deficit: This is how it works

Initially, I informed you that it is not feasible to simultaneously build muscles and burn fat. That is essentially true. To successfully build muscles, one should supply sufficient energy. A surplus of energy forms the basis for success, as the body can convert excess energy into muscles. However, there are two different situations in which you can build muscles and lose fat at the same time.

Muscle building for beginners and fat loss

For novices in strength training, the beginning is promising. In contrast, muscle building and fat loss pose a real challenge for experienced strength athletes, while beginners can build muscles with an energy deficit. But why is that? Absolute beginners introduce new stimuli to their muscles with training. The muscles have no prior experience with the strain and grow over the next few weeks—regardless of whether you exceed or fall below your energy requirements. However, not all beginners manage to combine muscle building and fat loss. The higher the body fat percentage beforehand, the more likely the success. With a protein-rich diet, intense training, and sufficient rest, your body can develop splendidly. Even those who take a longer break from sports have good chances of simultaneously building muscles and losing fat.

Division into building and cutting phases

For all other athletes and advanced individuals, dividing the training into different phases makes sense. First, you decide on an energy surplus to build muscles. Then, you integrate an energy deficit into your daily nutrition to reduce your weight and preserve your muscles. This is, of course, also possible in reverse. You can learn more about this in the third chapter of this article.

Note

Among bodybuilders, these periods are often referred to as the building and cutting phases (short: cutting phase).

Challenges in muscle building with an energy surplus

There is a challenge in muscle building with an energy surplus. Ideally, the body would use the excess energy exclusively for muscle building. However, in reality, this looks different. The body predominantly stores fat, while muscles often play a subordinate role. For example, muscles in the arms and legs grow slowly, while fat deposits in the abdomen, buttocks, and hips tend to increase. Those who opt for muscle building with a significant energy surplus engage in what is called bulking. Depending on the goal, you can choose between lean or dirty bulking.

Lean Bulk

Lean bulking is a muscle-building approach that aims to be as fat-free as possible. If you choose lean bulking, your effort in subsequent fat reduction decreases.

Dirty Bulk

Dirty bulking also aims for maximum muscle building in a short time. However, this comes with a high intake of fats. In the second step, you must then break down this fat. Compared to lean bulking, you gain weight more quickly. You lift heavier weights and tend to build muscles more strongly.

Losing weight or building muscles first? Simultaneous success in losing weight and building muscles is rare. Therefore, you must prioritize and choose an approach:

first fat loss, then muscle building first muscle building, then fat loss Some recommend starting with muscle building, while others identify a certain body fat percentage as the ideal starting point for muscle building. Opinions are plentiful. Many beginners and strength athletes are unsure and choose a middle ground. This is the least advisable decision. As shown in the article, losing weight and building muscles do not work at the same time, except for beginners. So, you should choose one option and consistently follow through. The starting situation, conditions, and personal preferences ultimately determine whether you start with fat reduction or muscle building. Success is possible with both methods!

Tip

Many trainers follow this approach: First, athletes reduce their body fat percentage to 10-15%. At such a body fat percentage, the muscles become visible under the fat layer. Then, muscle building follows. Visibility allows for measuring and comparing training successes.

Conclusion: Lose weight and build muscle at the same time

The simultaneous pursuit of muscle building and fat loss seems like a dream too beautiful to be true. However, this concept of concurrent progress primarily materializes in inexperienced beginners and individuals who have taken an extended break from training. Those who are already advanced and aim to both lose fat and build muscles would be wise to structure their training strategy into phases of growth and reduction. This way, the coveted dream physique gradually moves within reach.

Frequently asked questions about “Lose weight and build muscle at the same time”

Should I prioritize weight loss or muscle building first?

There are various opinions on this question. What matters is that you make a clear decision. Start either with weight loss or muscle building – half-hearted approaches are not rewarded and could lead to a stagnation of your progress.

Is it possible to lose weight and build muscles simultaneously?

In principle, weight loss and muscle building are not achievable simultaneously. Only beginners can both lose weight and build muscles, as their muscles are not yet familiar with the new training stimuli.