How To Build Muscle and Lose Fat Simultaneously

Build muscle and lose fat, simulaneously? Is that possible?

It is not only possible, it's especially easy, IF you know how. will show you on his page and others how to build muscle and lose fat, all at the same time!

This requires careful training, diet, and supplementation.


Follow the same program you normally follow, IF you're making gains. You can tell that you're making gains simply by following the Instinctive Training Principle: Listen to your body. If you're able to add weight to your exercises and you feel like you're gaining in energy, you're improving.

“Gain strength = Muscle growth”

So, if you're on a split training plan where you work-out the upper body Monday and Thursday morning, and the lower body on Tuesday and Friday morning, do 30-60 minutes of aerobic training each of those days in the evening. On your “off” days (Wednesday, Saturday, and Sunday), go all out and train aerobically for at least an hour each day.

For more on training, click here.


Remember, to lose a pound of fat in a week, you must burn more calories than you take in by 500 calories a day. You can easily burn 500 calories riding a bike for an hour each day.

That covers the fat loss. Now, for building the muscle. You need to take in high-quality protein in the form of eggs, milk, beef, fish, and chicken. Don't cut out fats completely. You actually need fat to burn fat. If you go on a no-fat diet, your body, conditioned over thousands of years, will begin to hoard its own fat stores, and if needed, will begin to burn muscle tissue.

This is why it's important to eat a diet high in protein, moderate in fats, with relatively low carbohydrates. Go for a 40-50-10 ratio of carbs, protein, and fat.

The best fats are fats from fish and nuts. They're high in Omega-3 fatty acids, too, which have numerous positive health benefits.

More diet info can be found here.


The way to get in all the nutrients you need to build muscle and lose fat is by good supplementation. Eat 3 square meals (breakfast, lunch, and dinner), supplemented by a high-quality protein powder or Met-RX (Trader Joe's has it) between meals and after dinner. If you're not losing enough fat, cut down on portion sizes in meals.

Keep the protein up, though. And don't cut out the fats.

If you follow these guidelines, you can build muscle and lose fat all at the same time.

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