Contrary to popular belief it is absolutely possible to gain muscle and lose fat at the same time. These 4 conditions are what allow simultaneous muscle gain and fat loss.
1. Untrained Individual
The first step to building muscle and losing fat at the same time is be an untrained individual. People new to exercise or coming back from a long layoff of training have a huge advantage over the long-time-gym-goer. This is one perk of being a newbie so enjoy it. By going from no volume to any volume higher than zero, the increase in volume provides a massive stimulus for new muscle growth. For the math nerds out there, the percentage increase is infinite. Too bad I can’t increase my salary by that percentage as well.
With the body’s response to the new stimulus and the calories burned both during and after training result in the perfect conditions for new muscle growth and fat loss. The human body is amazing at adapting to a wide variety of conditions. The downside of the body’s quick adaptation is every untrained individual who consistently exercises will eventually become a trained individual. Welcome to the club!
2. Protein Deficiency
The second step to building muscle and losing fat at the same time is to first be part of the very small percentage of men in America (less than 3%) who do not consume the estimated average requirement of protein. If one is in this group and then starts consuming a higher protein diet, muscle growth and fat loss will be expected. However, the benefits of going from a protein deficiency to adequate or higher levels will be short lived. Sufficient protein levels will need to be maintain in the future to prevent catabolism of the lean mass you are working so hard to build.
3. Severely Overweight
The third step to building muscle and losing fat simultaneously is to be a severely overweight. Muscle growth requires adequate caloric recourses and stimulus to occur. The benefit of being overweight is that your body can be in calorie deficit, which is necessary for weight loss, and still have enough fat reserves to meet the body’s metabolic needs. As one’s body fat levels decreases, the body will begin consuming the lean body mass in addition to fat stores to meet its energy demands when it is in a caloric deficit.
4. Steroids
The fourth step to muscle growth and fat loss is through the use of anabolic steroids. This is not recommended. There can be both acute and chronic side effects of steroid use. Consult your physician if you are considering taking any type of steroid and make sure to have regular blood work performed. Steroid use is definitely not required to achieve an amazing physique that meet the goals of the vast majority of people who want to be more attractive, more athletic, and healthier.
Conclusion
If you are an untrained, protein deficient, overweight person, and/or a steroid user, you can absolutely build muscle and lose fat at the same time. Enjoy this time as you will be able to make huge improvements to your physique and health as you become a trained, lean, and healthy person. For everyone else, the quote that sums up the recommend path for you:
“The man who chases two rabbits catches neither”
Focus on one primary goal at a time such as build more muscle, increase strength, increase flexibility, or decrease body fat. Building muscle is often the most difficult part of a fitness journey and often makes other fitness goals (decreasing body fat, getting stronger, etc.) easier in the future. But ultimately your fitness journey will be up to you so make sure to enjoy the challenges as you continue working towards being a fitter, healthier, and happier person.