Can You Burn Fat And Build Muscle At The Same Time?

Can You Burn Fat And Build Muscle

Can You Burn Fat And Build Muscle At The Same Time?

The quick answer to this question is “yes” except it is very tricky to build muscle and burn fat at the same time.

If you have spend a lot of time reading articles online about how to do this that than you might already know how tricky it is.

But in this article we are going to explain how you can do it in simple sections.

The easiest way to build muscle and burn fat is to do illegal anabolic steroids.

We are going to explain to you how you can burn fat and build muscle without using illegal performance enhancing drugs.

If you can master the process of building muscle and burning fat than you don’t need to worry about reading this article.

Most people either choose to build muscle mass or burn fat.

If you choose one goal you are more likely to have some negative effects.

For example:

  1. If you are building muscle you are going to need to eat more calories and probably put on body fat in the process.
  2. If you are loosing weight and trying to get learner than you might not have enough muscle mass to begin with or you are losing hard earned muscle in the process.

As we explained above it is possible to burn fat and build muscle at the same time.

Continue reading below as we explain how to do this.

How To Build Muscle And Burn Fat At The Same Time.

In order to build muscle you need to be eating more calories than you are burning off.

But how can you burn fat if you are eating a calories surplus?

Well this is when measuring out your food comes into play.

If you are familiar with the lifestyle of bodybuilding than you are already trying to eat anywhere between 5-6 meals a day spaced out.

If not, eating 5-6 meals a day with the proper nutrition is key in building up a better metabolism for burn body fat.

It also keeps you feeling fuller longer so you don’t end up binge eating.

When it comes to measuring your food, you need to know exactly how many carbohydrates, proteins, and fats you are eating in a meal.

By knowing how many calories you are eating in each meal you are able to come up with how many calories you are eating in the day.

Once you find this number you can estimate how many calories you are burning off through your workouts.

If you do cardio; find out how much one of your cardio sessions are costing you in calories.

When you know exactly how many calories you are eating and how many you are burning off; you will be able to add more or take more away depending on your goal.

To build muscle and burn fat you need to keep your calories surplus just over 500-600 calories (on cardio days) an extra 200-300 (on non cardio days).

For example:

  • If you are eating around 2,500 calories a day and you burn off close to 2,500 a day by doing cardio after your workout; you would eat an extra 500-600 on top of that to put you in a surplus.

The reason for only eating an extra 500-600 calories on non-cardio days depends on how intense your cardio sessions are.

Stair master cardio sessions burn more calories in a shorter period of time on a higher level than the treadmill machine.

Again by knowing how many calories you are eating and how many you are burning off; increasing your surplus to a 3 digit range will help to ensure you can still build muscle while staying lean.

Where Should Your Extra Calories From Your Surplus Come From?

Your extra calories should come from proteins and carbohydrates.

The majority of the calories should be from chicken, beef, and fish.

The carb source should be from white rice, sweet potatoes or even oatmeal.

If you already eat 6 meals a day and you need to have a 7th meal in order to meet the surplus requirements than DO IT!

Now that you understand the key diet component of being able to burn fat and build muscle.

We are going to get into other factors that help to build muscle and burn fat.

These factors don’t play a role in your diet but in your training.

#1 You Need To Increase Your Strength!

Increasing your strength in compound lifts will help to build more muscle on your physique.

Compound lifts consist of squats, deadlifts, and bench press.

These lifts utilize your whole body making it response better.

More strength equals more muscle.

The more muscle you have on your body the more calories you will need to eat to fuel it.

Check out “Everything You Need To Know To Burn Off 1lb Of Body Fat”

Muscle tissue requires a lot of energy to function.

If you have a lot of muscle mass on your body it is easier to stay leaner because of how much of a calories surplus you would need to eat to maintain it.

For example:

Phil Heath the current Mr Olympia bodybuilder would need to eat 8 meals a day in order to maintain his physique.

If we were to do cardio he would be burning more calories off than the average lifters in the gym because of his muscle mass requiring more fuel to function.

The less body fat you have on your body the more muscular you look.

Having a smaller layer of fat on your muscle will help your muscle pop out more creating the illusion that you are bigger.

#2 Increase Your Testosterone Levels Naturally!

Testosterone naturally flows through the male body.

Woman have smaller amounts of testosterone in their body than men.

When it comes to bodybuilding, testosterone is key in how fast you can build muscle.

Testosterone also plays a role in how fast you can lose body fat.

If you testosterone levels are higher than you will most likely store extra calories as muscle rather than fat.

So how can you increase your testosterone levels without resorting to steroids?

Try a natural testosterone boosting supplement.

We have a few good ones we can recommend to you.

  1.  D-Aspartic Acid supplements help to increase natural testosterone in the body.
  2. Tribulus Terrestris supplements also help to increase natural testosterone in the body.

Also check out this article on “How To Increase Your Testosterone Levels Naturally!”


When it comes down to it diet is everything.

Watching what you eat and keeping a close eye on your calories intake it the best way to understand your body.

Once you understand your body you can make tweaks and potentially build muscle and burn fat at the same time.

Training to build strength in the gym will help to build more muscle.

When you begin to build more muscle than eating more calories will become another factor.

Supplementing with natural testosterone boosting supplements can help burn fat and build muscle.

But only if the diet is in place.

We hope that you have learning some from this article.

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