Lose Fat Gain Muscle – Is it Possible?

If you’ve been around bodybuilding for a while, then you know there’s a huge “lose fat gain muscle” debate.

Many say it’s not possible. Others say it is.

Who’s right?

Well, it is true that your body can’t lose fat and gain muscle at the exact same time.

Physiologically speaking, it’s impossible.

Your body has to be doing one or the other. So then, if that’s the case, how is it possible that there are people who have actually been able to shatter the “lose fat gain muscle” myth?

Simple. They did it in a short period of time, yes. But they did it in phases.

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Let me explain.

To lose fat and gain muscle in a short time (usually 12 weeks), you have to periodize your training.

Simply put, that means you need to go through a strength/mass phase and a burning fat phase.

For example, maybe the first 4 weeks you focus on building mass, then the next 8 on burning the fat off.

But there’s an even easier way in my experience. And that is circuit training.

Simply put, circuit training is awesome. Because you simultaneously workout your muscles and burn fat.

This is done by doing multiple exercises, one right after another, with little to no rest.

For example, you might do a set of pushups immediately followed by a set of pull ups. Then you’d repeat the two without resting.

Because there’s no rest, your body has to WORK. This kick-starts your metabolism and starts burning fat.

And you also gain a little muscle in the process too.

But in an ideal world, if you want to lose fat gain muscle, then you really need to focus on just one aspect at a time.

I would recommend you focus on burning off the fat first, so you can be lean and healthy.

Once you’ve accomplished that, then focus on building some serious mass, while gaining barely any fat.

This is simply the most effective way to go about it. It’s what all pro bodybuilders and fitness models do.

But if you’re short on time, or don’t aspire to be a model then circuit training is definitely the way to go.

That’s because most circuit training workouts last only 30 minutes max and many of them can be simply done with your own bodyweight.

This is great especially if you travel a lot or simply don’t have the inclination to get into a gym.

So, can you lose fat gain muscle?

The answer is a resounding yes.

But just know that you have options. You can try and do it in a short amount of time (although going this route you won’t gain as much muscle), or you can go the tried and true approach most bodybuilders take, which is to separate it into phases.

First, lose fat. Gain muscle second.

Regardless of what approach you take, remember that nutrition is still very important. Without good nutrition, no amount of training or method will give you the results you seek.

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