How can you build muscle and burn fat simultaneously?

This process is otherwise known as body recomposition. It is where your body fat reduces, and you gain more muscle mass.

It is well-known novices experience this when doing resistance training for the first time.

But is this possible if you are someone who has been going to the gym for a while? Or if you’re not new to resistance training?

Here is how you can build muscle and burn fat at the same time, according to research.

Combine Resistance Training and Cardio

Resistance training is the most effective form of exercise to build muscle. While it is fair to say cardio burns more calories and is a bit more practical to burn fat. According to research, a combination may be the answer to body recomposition.

A study investigated the effect of resistance training and HIIT on building muscle. Doing both forms of exercise was as effective as doing resistance training alone. Participants experienced a similar increase in upper and lower body strength.

But how does the combination allow you to build muscle and burn fat at the same time?

In other research with bodybuilders, cardio helped the athletes lose more fat while maintaining their muscle mass. Once again showing how both forms of exercise go hand in hand.

Both exercises expose your body to two different stimuli. The anabolic response from resistance training and the fat burn from cardio. If there is enough intensity from both exercises, body recomposition may occur.

An alternative reason for this is the total increase of exercise volume you will do weekly. It’s very difficult to be out of shape if you’re burning calories and trying to build muscle. So the opposite may occur.

Try to do resistance training at least four times per week. And progress the intensity of your sessions by increasing load and volume. Then, you can supplement the rest of your exercise with HIIT. Stick to high-intensity forms of cardio as there is a greater stimulus for muscle gain.

High Protein Diet and Whey Supplementation

Nutrition plays a major role in the transformation of our bodies. None are more important than the consumption of protein. Some research suggests a moderate amount of protein per day is enough to be healthy.

Yet, to build muscle and burn fat simultaneously, you need to eat much more. A study experimented with a protein intake of 2.5 g per kg of bodyweight per day. This was compared with individuals who ate a low protein diet of 0.9g per kg.

The high-protein group experienced an increase in muscle mass and less fat mass. There was no change in the low protein group.

It is not clear how protein causes such a beneficial effect on body recomposition. But we know protein is the most important nutrient to build muscle and increases the rate of fat loss. So the combination of these factors can allow you to build muscle and burn fat at the same time.

There is even research to support the use of protein supplements in the form of whey. A study found consuming whey protein post-workout was effective. In particular, when done alongside a progressive resistance training routine.

To track the amount of protein you eat every day, you can use apps such as MyFitnessPal. It is worth investing in protein supplements from online stores or bodybuilding shops. Most protein shakes have whey in them, so this is an excellent place to start.

Get Enough Sleep and Increase Testosterone

The importance of sleep and testosterone for building muscle is renowned. You need rest for your body to repair after intense exercise and allow adaptations to occur. While testosterone has a massive effect on strength and motivation.

However, research shows these factors may play a significant role in body recomposition too. A study investigated the effect of sleep restriction during weight loss. Those who slept better were able to keep more muscle mass.

Weight loss is not anabolic, and it is harder to build muscle during this process. Yet, sleep is an essential factor for maintaining your gains.

Furthermore, a lack of sleep harms performance and motivation. So it will be harder to undertake progressive resistance training. Or do HIIT sessions alongside to help further build muscle and burn fat simultaneously.

Let’s not forget about the detrimental effect sleep deprivation has on testosterone. This hormone alone helps individuals become stronger and more muscular. So if your testosterone decreases, your chances to build muscle and burn fat will be lower.

Aside from sleep, testosterone can deteriorate from other elements of your lifestyle. In particular, diets where you are in a calorie deficit. A study found bodybuilders to experience a decrease in testosterone when cutting. Plus, a significant loss in muscle mass.

So this implies eating maintenance calories or a slight calorie surplus is more effective. Feeding your body enough fuel will help to maintain testosterone levels and help you build muscle and burn fat. Still, don’t consume too much or it will result in fat gain.

Final Thoughts

According to research, it is possible to build muscle and burn fat at the same time. By optimizing these factors, you will give yourself a better chance.

Progressive resistance training routines combined with HIIT can further this process. Both forms of training are useful in building muscle and burning fat.

Protein is powerful. Eating a significant amount of protein per day can lead to body recomposition. Especially when combined with supplements such as whey protein shakes. Aim to consume more than 2.5g per kg of bodyweight per day.

Testosterone is the most anabolic hormone. Get enough sleep and avoid severe calorie deficits. As we get older, our testosterone decreases. So younger adults may have the best chance of body recomposition.

Finally, there is no guarantee these methods will help you to build muscle and burn fat simultaneously. Yet, one thing is for sure. If you apply these tips, you are likely to be in phenomenal shape. The research shows us it is possible, so give it a go!

Daniele D’Alessio is a freelance writer and personal trainer from London. He is passionate about health, sport, and fitness.