How To Build Muscle And Lose Weight At Same Time

Welcome to how to build muscle and lose weight at the same time. Does it not sound how-to-get-lean-fat-burning-diet-1nice, to know that you can lose weight and build muscle simultaneously? Well, I think so, because it is like killing two birds with a stone.

However, some people have the notion that, it is not possible. But the truth is that it is very possible if you adhere to the proper routine.

I stated in my previous article how you can calculate your protein intake if you are overweight. Your food intake is one of the strategies for attaining this feat. And I want to explain how to build muscles and lose weight in a very simple fashion.

Who Can Achieve This?

Unfortunately, not everyone could be able to build muscle and lose weight at the same time. People who are well advanced in bodybuilding may not be able to achieve this. Persons that are already training consistently and have achieved their potential muscle growth may not attain weight loss while building muscles.

On the other hand, if you are new to bodybuilding and have not started developing muscles, and still have much room for muscle growth or have not even started out in working out, then you have the chance of achieving this.

How Do I Build Muscle And Lose Weight At The Same Time?

Before I go further into this, it is important to note that, losing weight while building muscle is much slower, therefore, there is the need for you to put patients in your pocket, that is to say, be patient. Let’s be realistic, you are up against an uphill task. But the important thing here is that it is very possible to achieve. Though there are claims on the internet that you can ‘quickly‘ lose weight while you gain muscle mass, it is either lies or it involves the use of drugs.

Now let’s see how to lose weight and gain muscles at the same time. Like I mentioned earlier, it is by applying calorie deficit method. What does this mean? This means that your food intake will be reduced, and will not be 1 or 1.5 grams to your actual body weight in pounds, but instead, it will be calculated with the ideal body weight you wish to have.  So, you have to apply this method to your daily protein and carbohydrate intake.

It is important that you don’t rush things and put your self in a huge percentage of calorie deficit every day. You should not have more than 20% calorie deficit for a starter, because it is also established that calorie deficit reduces the body’s ability to repair the damage you cause to the muscles through exercise. Thus, listed below are the recommended daily calorie intake. And note that, this has to be calculated with your actual body weight this time.

  • 1.2 gram of protein to 1 pound of body weight daily.
  • 1 gram of carbohydrate to 1 pound of body weight daily.
  • 0.2 gram of fat to 1 pound of body weight daily.

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The next thing to do is to head over to, open up an excel and start selecting foods you like. You can always add or remove foods as you desire until you find the appropriate diet plan that suits you and your nutritional needs. Do this every day, except you may eat more or less about whatever you want once a week.

With adherence to this, you can lose about 1-2 lbs in a week, without the feeling of starvation. But you must stay strong at the gym.

How Do I train?

Engage in more of squat, dead-lift, military press and with a moderate pace of 9-12 of heavy setssnatch grip deallift per workout and Reps of about 4-6 or 5-8 range.

See How To Build A Perfect Body

High Intensive Interval Training (HIIT)

HIIT Cardio has been proven to be more effective in losing weight and increasing muscles because HIIT burns more fat faster. You can do the treadmill sprint for 20 to 30 minutes per session and not more than 3 to 4 sessions in a week. The shorter the sessions, the better, that way it will help to preserve the muscles even as you lose weight.

Getting enough sleep

Sleep deprivation is known to affect muscle development. A study conducted on insufficient sleep reveals a decrease in growth of hormone and insulin-like growth factor-1(IGF-1) levels,  which is responsible for maintaining muscle mass. And unfortunately, it also decreases weight loss. You may also go further to see what the National Sleep Foundation has to say concerning sleep deprivation.


Weight loss and building muscles at the same time is possible as you can see, but the question is;

  • Would you be ready to move into action and stop beating yourself so hard that you are overweight and cannot do anything about it?
  • Would you pull yourself out of that misery and decide on how to shape your life?
  • Can you just make that decision today?

If your answers to those questions are YES, YES, YES, then you are on your way to achieving weight loss and building muscles at the same time.

Soon, I am going to be reviewing supplements that will improve and help in muscle growth, even when in a calorie deficit.

Oh, I have done that, click here for the best supplement.

Feel free to drop any question you may have in the comment box below. And you may also subscribe to our updates.

Good luck

17 thoughts on “How To Build Muscle And Lose Weight At Same Time”

  1. Katerina Markakis

    Hello! This is a great topic! I have been struggling with my weight for years. I am very think and building muscle have always been an obsession to me. I am one of those lucky people who can eat, eat , eat and never gain anything. Well unfortunately that doesn’t make me too happy since I always wanted to look more toned and strong.
    I can to realize that consistent working out and good nutrition is the only thing that helped me.
    Thank you for sharing! I will be visiting your website more often!

    1. Thank you Katerina,

      And yes, what you need is to up your protein and carbs intake, by calculating with the ideal weight you wish to have and workout accordingly. So, is taking the right nutrition in the right proportion.

  2. I recently started a weight loss program to lose some “winter weight” and I really want to gain muscle while doing so. It is nice to lose weight, but I want to have a toned look as well. I’m just now learning how to use weights properly and am glad I found your website. You have a lot of valuable information that I can learn from!

  3. I liked the HIT section. I’ve been doing high intensity on and off for years. Thanks for covering it, not enough sites do.

  4. You give a get insight into how modern training view muscle building and weight loss which to myself is great because I am trying to learn all I can about the field. Excellent post and good use of media.

  5. Great post and was a very interesting read

    Nutrition plays a very important role in weight loss and building muscle while trying to lose weight can confuse a lot of people.

    The thing is that muscle weighs much heavier than fat and if you lose fat while building muscle it can be a bit confusing on how much fat you are actually losing because the growing muscles also add weight to your body.

    Would like to read some reviews on the product that you would recommend 🙂

    1. Hello Viljoen,

      Thank you so much for that contribution, but the thing is that, it all depends on the amount of your intake on protein,carbs and fat. You can always get your desired weight by consuming the amount of foods calculated by that weight.

      As for review, it will soon be out.

  6. Hi nnamdi. This is so interesting. You are right. Normally, we all think that it is impossible to build muscles and lose weight at the same time. After reading your post, I think to build muscles and lose at the same time, we do really have to be patient and make much effort to achieve. I believe your knowledge really can help many people who have the dame issue. Thanks for your useful information:)

  7. Hi Nnamdi!
    I never thought that getting enough sleep can help building muscles and losing weight.
    The best weight loss advice! 😀
    I like your questions in the conclusion.
    Weight loss is a mental and physical process, we have to deal with our emotions too.
    Thanks for sharing!

    1. Hello Sylvia,
      Yes, like you mentioned, weight loss is psychological just as it is physical.

      Thanks for the visit.

    2. Hello Sylvia,
      Yes, like you mentioned, weight loss is psychological just as it is physical.

      Thanks for the visit.

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