9 Tips to Build Muscle while Losing Fat

Discover how to burn fat and build muscle at the same time with this step by step guide. Gaining Muscle and Burning Fat simultaneously comes down to taking the correct steps. Learn exactly how to do body recomposition while burning fat faster.

Building muscle and burning fat at the same time is not only possible but it's also the best option for many people. Doing both simultaneously is referred to as body recomposition and scientific research confirms that it can work very effectively. Specifically it tends to be most effective for beginners and people that have a high body fat percentage, however even if you've been working out for a while or you have a low fat percentage you don't have to go the traditional route of switching between cutting and bulking phases. '

And the very first tip is to forget about your weight on the scale because if you're measuring your results incorrectly you might feel that what you're doing isn't working even though it is in fact working very well. Solely relying on body weight as a measure of progress can actually be misleading and counterproductive. This is because the scale only reflects the overall weight of our bodies, which includes not just fat, but also muscle, bones, organs, and water weight.

As we put ourselves through strength training exercises to build muscle, our bodies go through significant changes in composition. Muscle is denser than fat, meaning that as we gain muscle, it takes up less space than the equivalent amount of fat. So, even if we are successfully building muscle and burning fat at the same time, the scale may not show a substantial decrease in body weight. Instead of focusing on the number on the scale, it's important to monitor other indicators of progress, such as changes in body measurements, improved strength and endurance, what you look like in the mirror and how well your clothes fit.

The next tip is to focus your workouts purely on building muscle rather than burning fat. In fact burning fat shouldn't be on your mind at all when it comes to creating and fulfilling your workouts, the fat loss is going to come from your diet. To build muscle you need to increase training volume and progressively overload overtime. Training volume can be summed up as total sets x reps x the weight load used. Focusing on progressively increasing the weight load is one of the most straightforward ways to ensure that you're increasing training volume and stimulating your muscles to grow. 

A great tip for the number of sets and reps to effectively stimulate muscle growth, is to aim for 18 to 20 heavy sets per muscle group per week and 6 to 10 reps per set. I recommend splitting your weekly number of sets into two workouts with 9 to 10 sets per muscle per workout. To accomplish this you can stick to a split training routine like Chest and back on one day, then legs the next day, then arms and abs on the third day. Then take a day off and repeat. Alternatively you can also do full body three times a week and in that case it would be 6 sets per muscle group per workout. As you up the weight load you use your reps will likely drop which is fine, that's why we have an upper range of 10 reps and a lower range of 6 reps.

If you can perform a weight load for 10 reps you want to up the weight, then most likely your rep count will drop, and then you should work on getting your reps back up to 10 with that heavier weight load as you get stronger overtime. Then repeat that process. Now this is a basic strategy that works very well especially in your beginner stages of development
But another tip to really help you get stronger and progressively overload is to incorporate periodization and to switch your rep ranges every 3 weeks or so. This will help you lift much more weight over time and in turn build much more muscle. A great starting point is to aim for 6 to 8 reps for 3 weeks, then 10 to 12 reps for the next 3 weeks, and finally 3 to 5 reps. Then repeat that cycle. You'll likely find that each time that you go back to a previous rep range you'll be able to lift a heavier weight load. The higher rep ranges will help you build more muscular endurance, while the lower ones will help you build more power and strength. Keep in mind that each of these rep ranges should be matched with a weight load that's heavy enough to make you hit failure before the upper end of that rep range. So you should be lifting a much heavier weight for 3 to 5 reps as opposed to 10 to 12 reps. I know that none of this sounds like the quick fix magic bullet to muscle growth, but if you're consistent with this training strategy for even 9 weeks I think you'll be very impressed with your results both in terms of strength and muscle growth.  

Moving on to cardio. The main tip with cardio is to keep it very low impact and at a very low intensity to prevent it from interfering with your...

[Rdebo_]

I wish every person reading this incredible health! 💪🏼 remember, you can’t change your body in a day, it’s small steps day after day! And it starts with right now 🙏🏼

[gloriali]

1. Forget weight on the scale
2. Focus workout on purely building muscle
3. Progressive overload periodization
4. Cardio (low impact & low intensity)
5. Choose a primary goal
6. Ensure you are eating enough protein
7. Track calories for a week or two
8. Get adequate rest/sleep
9. Re-evaluate your progress every week

[BLAddict]

Have started doing this since this early January and so far I’ve lost 20 lbs and gained strength along the way. I’ve been so happy with myself and makes me feel so proud that I could do everything with just perseverance and determination. I’ve felt stronger day by day.. and yes it can be hard and that’s okay, but just hang in there and it’ll all be worth it in the end.

[RegentDevil]

This is the perfect vid for me right now. Just cut from 192 to 175 over past 1.5 months, while increasing my 1rm across the board. 15-25k steps a day (walking, no jogging) + progressive overload and a low carb, high protein, caloric deficit diet has worked wonders.

Appreciate all the content of the years, easily my fav workout channel on YouTube.

[josephl]

I look at fat as extra energy that gets dispensed if you are in a calorie deficit. Lift weights, eat adequate food and no overfeeding. Good sleep, less caffeine, and good hydration gave me for energy. I just do moderate weight with 20 reps and 3 sets for all exercises. That works for me but its different for everyone. You do have to push yourself. Being consistent with your workouts are a must. Remember, nevermind the "quick" results everyone online tries to spew. Everyone is different. Don't give up and stay positive.

[paternyao]

It’s been four years I have been watching your videos for body transformation and I have moved from 63 KG to 74 KG lean. That was a huge progress for my height of 1m80.

Over the last year I lagged with only one exercise day per week on average and got contaminated with belly fat.

Your videos are saving me again with that. You’re the best at this on Youtube. Thanks for the work!

[RAJ-kztd]

This video is so accurate...
I followed this exact same routine 2 years ago with a goal of Fat loss+ coming in a good shape and I can confirm it works, like it works flawlessly... Much appreciated❤🙏😊

[meerkatmatrix]

I have a brain tumor near my pituitary gland, been there since I was 7. Its stable after surgery and chemo (also radiation after relapsing at 14). I'm 23 now and my blood work has shown consistently low testosterone (120 ng/dl). After fighting insurance for about a year I'm finally about to start testosterone gel, excited to see how my quality of life improves with it being at a normal healthy level.

[dislikebutton]

00:39 - #01 - Forget About Your Weight On The Scale
01:37 - #02 - Focus Your workouts Purely On Building Muscle
03:14 - #03 - Progressively overload by Incorporating Periodization
04:19 - #04 - Keep Cardio Very Low Impact and very low intensity
05:02 - #05 - Choose a Primary Goal
06:33 - #06 - Ensure That Your Eating Plenty of Protein
07:21 - #07 - Track Your Calories for at least a Week or Two
08:06 - #08 - Ensure That You Get Adequate Rest and Sleep
08:49 - #09 - Re-evaluate Your Progress Every Week and Adjust As necessary
09:21 - EXTRA - Free 6-Week Shredd Program

[Aydin-Adam]

I've been doing this the past almost 3 months. I'm down about 15 lbs or so but my body fat levels are also down ~3-5%. I still have a long way to go to reach my goals, but I'm ultra-focused. Pretty much my entire daily routine (everything from when I wake up and go to bed to when and what I eat) revolves around this. In my mind I'm convinced it may take well over a year or longer to get where I'm trying to get. But I fully believe I will get there.

[javierfonseca-sgku]

I just lost 2 pounds trying to digest all those numbers...

[citytucker]

I’ve done everything this video is saying and kept my calories at 2000. I zig zag in seasons to keep my body guessing. This guy is not lying. I’m down 200 pounds so far. I’m 60 from my goal and I have more visible muscle than fat. I walk 8-9k steps a day for the last 2 years as well. It really starts in the kitchen. Also bananas and avacados are your new best friends. 😊

[Flowerbomb]

This is absolutely the video/info I’ve been waiting for! You really explained HOW to do body recomposition. Thanks!

[FitnessFusion-KB]

Here's to a wish for everyone's well-being and good health. May your days be full of energy, vitality, and happiness. Remember, no matter how tough things may seem, don't ever give up. Keep pushing forward with determination and a positive spirit. You've got this! LET'S DO IT TOGETHER

[ordrak]

I never leave comments on videos, but I just wanted to say how excellent this video was. I have ADHD and often find my attention is easily lost, but this video was quick and kept my attention. I have been on a journey from 375lbs by lifting every day and incorporating cardio into every workout. I am currently at 290lbs after 5 months and have found your video at the right time. I was worried that I wasn't eating enough and was risking muscle loss, but my strength has increased significantly and this video has explained why. By June 2024 I will be 180lbs and your video has shown me that I will, at some point, need to adjust my eating and exercise habits as I lose more fat. My goal for June is to feel confident and to deadlift 440lbs, I will get there with the help of videos like this. Thankyou so much.

[darthralin]

You lost me at adequate sleep. Everything else looks manageable, but there just aren't enough hours in my day.

[marcakko]

Best video I have seen that incorporates everything you need to get in shape . Thank you

[switchunboxing]

Thank you I’m glad the algorithm showed me this. I think I’ve been doing it wrong for years. Although, I’ve been easing back into working out. Last year I did curls with 25 dumbbells, every Monday and Thursday. I continue this all year until I was doing like 15 reps for my first set. So then I went to a 30 dumbbell. My first set is around nine or 10 now. So I was just going to keep doing this routine and then I threw in cross body curls with 25. So I do that on Monday also and then I do tricep pull downs on Thursdays. So I’m starting to add more things. And then I do a chin up or pull up until failure after that work out. I’m trying to keep it short so that it’s a sustainable work out. My new idea was to taking more protein. But now I’m wondering if I should try throwing on some 35 pounders every few weeks

[ThousandSunny]

If you keep including dragon ball clips in your videos, I’m going to keep on watching them

[HijadeDiosLife]

PERFECT TIMING !!!! I been looking into Body Recomp for fat loss. This has confirmed my thoughts and research. Thanks. Always great amd informative videos. Keep up the good work. God bless