9 Tips to Build Muscle while Losing Fat

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 body fat percentage you don't have to go the traditional route of switching between cutting and bulking phases instead you can focus on body recomposition and

to do so I want to give you guys eight tips to be able to build muscle while also burning fat 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 over time training volume can be summed up as total sets times reps times the weight load used focusing on progress possibly 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 six 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 six reps if you can perform a weight load for 10 reps you want to up the weight and then most likely your rep count will drop and then you're going to work on getting your reps back

up to 10 with that heavier weight load as you get strong over time so after all that you'll repeat this process of upping the weight and dropping the Reps then upping the Reps now this is a very 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 up every three 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 six to eight reps for three weeks then 10 to 12 Reps for three weeks and finally three to five Reps for the last three weeks then repeat that nine week cycle again and again you'll likely find that each time that you go back to a previous rep range cycle you'll be able to lift a heavier weight load than you did last time the higher rep ranges will help you build more muscular endurance while the lower ones will help you generate more power and strength keep in mind that each of these

rep ranges should be matched with the weight load That's Heavy enough to make you hit failure before the upper end of that rep range so you're should be lifting a much heavier weight for three to five 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 nine 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 weight training workouts cardio is necessary for many sports and it can be great for your health but it's absolutely not required for body recomposition and if you overdo cardio it can interfere more than it can help like I said to optimally build muscle and burn fat at the same time we want to focus the workouts on muscle growth rather than burning additional calories through cardio so for cardio I recommend just walking or something equivalent in intensity

so that you can be fully recovered for each of your weight training workouts if your cardio is leaving you really sore I recommend switching to a lower impact lower intensity form cardio now of course as I already mentioned your nutrition is very important and the first tip in relation to nutrition is to choose a primary goal even though you'll be tackling both at the same time if you're currently a beginner at lifting weights or you haven't lifted weights in a long time your body is very primed for muscle growth so your primary goal should be

to start with a calorie deficit because even in a calorie deficit your body still has an amplified ability to gain muscle it's a similar situation if you're obese or if you carry a lot of body fat all that body fat is essentially a very large reserve of energy that your body can pull calories from to fuel fat loss muscle growth and essential bodily functions so if you're anything above roughly 15 body fat as a man or 24 body fat as a woman fat loss should be your primary goal and you can set a deficit ranging

from five to thirty percent below maintenance the more fat you have the more you'll want to set a higher deficit of 20 25 or 30 percent from maintenance but if you're closer to for example that borderline 15 body fat work as a man you'll want to set a lower deficit of just a five to ten percent reduction from maintenance now if you're under 12 body fat as a man or 21 body fat as a woman and you've been doing weight training for some time now so you're not a beginner in that case you want to

set building muscle as your primary goal and all you need is a five percent Surplus above maintenance so you'll just figure out your maintenance calories by using the link in the description and then from there subtract or add the correct corresponding percentage that aligns with your current body shape after you have that number you want to ensure that you're eating plenty of protein an easy way to figure out what that means for your body is to multiply your body weight by 0.73 grams that's going to give you the number of grams of protein that you

want to aim to take in every day write that down and multiply that number by four then subtract that new number from your total daily calories that you got from the previous step then you're going to take your remaining calories and divide them in half and finally divide one of those have by nine to get your grams of fat per day and the other half by four to get your grams of carbs per day of course you can adjust to have more fat and less carbs or more carbs and less fat but a good starting

point is just to divide these energy calories right down the middle so now you have your grams of protein carbs and fats that you need to build muscle and burn fat at the same time next you'll want to actually track your calories for at least a week or two using a calorie tracker like MyFitnessPal this will ensure that you're actually hitting your calorie targets every day since burning fat and building muscle at the same time is a process based on precise nutrient requirements I do highly suggest that you at least do this until you have

a good idea of exactly how many calories and macros are coming from the foods you eat on a daily basis if you pretty much eat the same foods every day a week will be enough time for you to understand exactly how much you should be eating but if you're constantly switching up your meals you may have to track a little longer like two weeks or maybe even a month if you don't mind tracking in general there's no harm in just continuously tracking to make sure that you're hitting your desired macro and calorie targets finally the

last tip is to ensure that you get adequate rest and sleep sleep deprivation is proven to drastically slow fat loss and it makes it extremely difficult to maintain and gain muscle seven to nine hours of sleep per night is an ideal Target for most people while you sleep your body will heal broken down muscle tissue it'll burn fat and you'll be releasing extremely favorable hormones for Recovery as far as recovery goes just make sure that you give each of your muscle groups at least 48 Hours of rest before training them again so if you do

decide to do full body workouts you want to do them every other day if you do split training just make sure that you're not overlapping your workouts like the example split training routine that I provided in the beginning of this video from there you just reevaluate your progress every couple weeks and adjust if necessary if you're not gaining any muscle you can try upping your caloric intake by 200 to 300 calories per day if on the other hand you're not losing fat you can try dropping your calories by 200 to 300 calories per day and

these calories that you adjust from should mostly be coming from fats and carbs since your protein intake should remain consistent at 0.73 grams per pound of body weight per day so that about wraps it up I hope you've enjoyed this video if you have make sure you subscribe to the channel and if you're looking for a done for you approach to burning fat and building muscle at the same time you can check out my free six-week shred you'll be put through a streamlined process and you'll get a full workout plan with a video excise Library

a customizable diet plan a recipe book and an accountability coach to help guide you through the whole process visit my website where you can get all of this for free just by putting your best foot forward and simply sticking to the plan to find out more you can click the link in the description below or visit my website directly at gravitytransformation.com I'll see you guys soon [Applause] thank you thank you