In this article, we look at what 5 YouTube fitness experts suggest are the ways to lose fat and gain muscle at the same time. Specifically, we’ll look to see if they suggest anything different that what’s covered in the Build Muscle Get Lean body transformation program.
After going over what they say about losing fat and gaining muscle at the same time, I’ll summarize their findings in 5 easy steps for you to follow, if building muscle and losing fat is truly your goal. So, let’s dive right in.
How to Lose Fat AND Gain Muscle at the Same Time (3 Simple Steps)—Jeremy Ethier
Jeremey Ethier gives 3 simple steps to lose fat and gain muscle at the same time. He introduces the concept of body recomposition, or the ability to build muscle and lose fat simultaneously.
He acknowledges that this can be difficult due to the basic law of thermodynamics, which requires a calorie deficit for fat loss but compromises muscle building.
However, Jeremey claims that a loophole exists, wherein the body can use its own body fat to provide energy for muscle growth.
This protocol is most effective for beginner lifters, detrained individuals, those with high body fat, and inconsistent trainers.
Jeremey suggests the most important factor in achieving body recomposition is diet. While a calorie deficit is necessary for fat loss, a larger deficit can compromise muscle growth.
Therefore, Jeremey recommends a slight deficit of 5%-20% below maintenance calories, with a focus on protein intake of 1 gram per pound of body weight.
The remaining calories should come from carbs and fats, with a higher carb and lower fat approach recommended for better gym performance.
Jeremey further suggests training should focus on an optimal plan that trains each muscle at least twice per week with sufficient volume.
Additionally, Jeremey recommends switching up routines to provide a novel stimulus to the muscles and continue stimulating growth.
Jeremey suggests nutrient timing is also important, with even protein distribution throughout the day and adequate protein and carbs before and after workouts to blunt the cortisol response and increase protein synthesis.
To assess progress towards body recomposition, Jeremey recommends measuring waist circumference, muscle measurements, strength gains, and visual appearance.
While body recomposition can be an effective shortcut, Jeremey Ethier notes that eventually, a dedicated muscle building or fat loss period may be necessary.
How to Build Muscle And Lose Fat at the Same Time: Step By Step Explained (Body Recomposition)—Jeff Nippard
Jeff Nippard discusses the possibility of building muscle and losing fat simultaneously, which has traditionally been thought of as impossible.
However, he states that recent scientific evidence challenges this idea, and Jeff believes that body recomposition is a realistic goal for nearly all people.
Jeff lists four groups of people who may find it easier to achieve body recomposition: new lifters, overweight individuals, de-trained individuals, and those using anabolic steroids.
To achieve body recomposition, Jeff outlines five simple steps. First, training is the driving force behind body recomposition, and progressive overload is necessary for building muscle.
Second, he states it’s important to establish a primary goal, whether it’s building muscle or losing fat.
Third, caloric intake should be centered around maintenance calories, with a slight surplus for building muscle and a slight deficit for losing fat.
Fourth, macronutrient targets should be set, with protein being the most important macro for recomposition.
Finally, he states paying attention to the details can help optimize the approach, including getting enough sleep, timing nutrients around the workout, and using supplements such as protein powder, creatine, and caffeine.
Jeff emphasizes that body recomposition is not only common but also practical, and provides examples of people who have achieved it.
Jeff also notes that the details become more important for advanced trainees, as recomposition gets more difficult.
Burn Fat and Build Muscle at the Same Time Without Weights—Chris Heria
Chris demonstrates an eight-minute workout routine that suggests how to burn fat and build muscle at the same time from the comfort of your own home.
The workout consists of high rep, hypertrophy exercises that target fast-twitch muscle fibers to tear and repair muscles, and compound exercises to burn fat and build muscle simultaneously.
The workout also includes high-intensity interval training to maximize calorie burn. Chris also emphasizes proper nutrition, including a caloric deficit and sufficient protein intake to ensure muscle growth.
The workout begins with push-ups, followed by burpees, alternating lunges, jump squats, jackknife exercises, and bicycles.
Chris suggests these exercises target different muscle groups and emphasize core strength. The routine ends with shoulder exercises, including pike push-ups and mountain climbers.
The workout is designed to be done for three rounds, and to become progressively more challenging as your fitness improves.
Chris emphasizes the importance of regulating breathing and pacing oneself during the workout. He also demonstrates modifications for those who may be beginners or have trouble with certain exercises.
Overall, the workout routine presented by Chris is an effective way to burn fat and build muscle at home.
The routine is designed to be challenging but can be modified for beginners or those with physical limitations.
How To Gain Muscle AND Lose Fat At The Same Time (REAL TRUTH)—Sean Nalewanyj
Sean Nalewanyj discusses the possibility of body recomposition, which involves gaining muscle and losing fat at the same time.
Sean explains that while it is possible, the degree to which it can be achieved depends on individual factors such as body fat percentage and training experience.
He cautions against believing sweeping statements that claim everyone can easily achieve body recomposition.
Sean emphasizes that body recomposition is not a specific program or diet, but rather something that happens naturally when the right conditions are in place.
These conditions include being in a calorie deficit, consuming enough protein, following a proper weight training program, and getting sufficient sleep. Sean also suggests adding optional cardio and supplements if needed.
Sean notes that body recomposition is more achievable for beginners with high body fat percentages or advanced lifters with low body fat percentages.
He suggest those in between will have varying results. However, regardless of individual circumstances, he maintains the process of achieving body recomposition is essentially the same as a regular fat loss phase.
Sean stresses the importance of being in a calorie deficit to achieve fat loss, and highlights the need to consume sufficient protein to maximize muscle growth potential during this phase.
He also emphasizes the importance of proper weight training with a focus on progressive overload, and caution against lightweight, high rep workouts with low rest periods.
Sean further suggests that those who want to achieve body recomposition should focus on getting leaner first by shifting into a fat loss phase. Any additional muscle gained during this time will happen automatically as a byproduct.
Once the desired level of leanness is achieved, the next goal can be reassessed, whether it is to maintain or shift into a focused bulking phase.
How To Lose Fat And Gain Muscle At The Same Time (Specific Steps!)—Ivana Chapman
Ivana Chapman discusses how to lose fat and build muscle simultaneously.
She states the first step is to consume enough protein, which helps maintain and build muscle mass while keeping one fuller for longer.
She states the second step is to train with weights or body weight exercises that progressively increase in intensity. Three to five weight training sessions per week are recommended.
She states the third step is to expend calories through physical activity, such as cardio or walking.
Ivana says the fourth step is to set a calorie goal correctly, depending on one’s current weight and body fat percentage. She suggests those carrying excess weight may want to eat in a calorie deficit, while those who are lean may be able to eat at maintenance.
Finally Ivana says the final step is to optimize training and nutrition to build muscle and lose fat. However, she further states this may be difficult for those who have already optimized their training and nutrition, as they may need to eat in a calorie surplus to gain muscle.
Later she summarizes by saying it is important to maintain as much muscle as possible while losing body fat, with a guideline of not losing more than 0.8% to 1% of body weight per week to avoid losing muscle.
Ivana says that those who do not track calories should at least monitor their protein intake, as it is crucial for appetite control and muscle retention.
Build Muscle & Lose Fat || It’s So EASY!—Greg Doucette
Greg Doucette, who goes by Coach Greg, shares tips on how to build muscle and lose fat simultaneously.
He suggests eating four to five meals a day with protein spread out evenly throughout the day, and training each muscle group twice a week doing ten to 20 sets per week.
Steady-state cardio is recommended, and it should be done at a moderate pace or slower, as doing high-intensity cardio can cause too much stimulus to the muscle.
Coach Greg also advises eating at maintenance calories to achieve body recomposition. This means keeping your weight the same while losing fat and building muscle, which can be achieved by training harder than last time, eating more protein, and sleeping more.
Increasing neat or non-exercise activity thermogenesis is also suggested, which means being more active when you’re inactive.
Evenly spreading out protein and calories throughout the day is another recommendation, along with optimizing supplement intake. Coach Greg reminds individuals to talk to their doctor before taking any supplements or performance-enhancing drugs.
Lastly, he advises losing weight slowly by not cutting more than 500 calories below maintenance calories per day to prevent losing muscle tissue.
In conclusion, Coach Greg provides easy tips to help individuals build muscle and lose fat at the same time. By following his advice, individuals can optimize their body composition and achieve their fitness goals while maintaining a healthy physique.
Summary
In summary, all five experts share very similar advice. If I had to summarize and aggregate their suggestions, I would say to lose fat and gain muscle at the same time, you should:
- Eat at or slightly below your maintenance calories.
- Prioritize your protein intake.
- Prioritize progressive overload resistance training, whether it is in the gym or a home workout.
- Train each of your muscle groups twice per week using at least 4 sets of 10-12 reps.
- Do the 4 things above consistently and over time.
Conveniently, the Build Muscle Get Body Transformation Program covers all the details of how to do the above and more. The goal of the program is to teach you how to not only lose weight, but how to lose fat, gain muscle and get lean.
Like Coach Greg stated, building muscle and losing fat is easy, as long as you have the right information to help you get you at your goal.
