Is It Possible To Burn Fat And Gain Muscle At The Same Time?

burn fat and gain muscle at the same time

If you’re like most bodybuilders, then you probably have one main goal, “A strong muscular physique with the great definition”.

It’s only natural that you want to be massive and ripped, and to achieve this you will want to burn fat and gain muscle at the same time.

Since people want the “perfect body”, they will jump into their training program headfirst. They will want to see results almost immediately, without putting in any real hard work, they want to bulk up, but not add any body fat at the same time.

Let me make this clear to you, There are no shortcuts!. You cannot add noticeable muscle to your frame in a short space of time without putting on some body fat, you will just have to accept it, because of this is how the process of gaining muscle to the body works.

To promote protein synthesis that leads to muscle gains, you have to consume a surplus of calories. That said, using 100% of this caloric surplus towards muscle growth is something that cannot be achieved. And more protein means more muscle! Learn about protein synthesis at

You also need to be aware that trying to burn fat and gain muscle at the same time will not work because there will always be a certain amount of excess calories that will always add to your body fat.

The only way for you to get that perfect body is to work at it in stages, build muscle first and then concentrate on losing body fat, rather than trying to burn fat and gain muscle at the same time.

Your main muscle mass will play a major part in deciding your metabolic rate so it will be easier to lose the body fat after you have built up your muscles. So it’s understandable that bulking up first will be your fastest route.

Although you can’t burn fat and gain muscle in tandem, it will be much easier to rid the body fat once you have increased your muscle mass.

Let’s take a look at what we have discussed, the point of a bulking phase is simple, build as much muscle as possible and minimize your body fat gains.

Your bulking up phase should not focus on losing body fat, but on trying to gain as little body fat as possible.

This can be accomplished in 3 main ways:

  1. Stick to an accurate caloric surplus.
    Work towards a program of “optimal nutrition” instead of looking for a quick-fix “super nutrition” program.

    Although you do need a caloric surplus to fuel increased muscle growth, if you just start shoving more food down your throat that has nothing to do with building up muscle tissue, you will simply gain more fat.

    In general, the caloric surplus you need to help support muscle growth is about 20% more than the calories that you need to stay at your current weight. This is the optimum caloric excess range to support muscle building, so if you’ve already reached this figure, you don’t need to consume any extra calories.

  2. Keep a close eye on your food sources.
    You need to eat high-quality food, lean protein with full fiber carbs and healthy fats.

    Instead of eating everything in sight, you should try to focus on eating lean protein foods and maintaining a good carbohydrate intake to keep your blood sugar level, you should also try to avoid too many saturated fats.

    The best thing about this diet is that you can minimize the body fat you build up, that way it will take your focus off wanting to burn fat and gain muscle at the same time.

  3. Do cardio exercise a few times per week.
    During your training routine, you may want to add 2-3 cardio sessions to further increase your body’s ability to restrict fat, but you should not really make this the main focus during your workouts.

    You need to focus on high intensity and low cardio workouts that last about 15-20 minutes, this will save time and avoid muscle loss. Building up your muscle mass is your main goal here, and once you have achieved what you want, then you should concentrate on a fat loss program, while still keeping the muscle size that you are happy with.

Try to remember, instead of focusing on how to burn fat and gain muscle at the same time, you should be focusing your attention to minimizing your body fat because trying to avoid this altogether will simply not work.