Can you build muscle and burn fat at the same time?
This is something that you may have wondered at some stage in your fitness life, is one more of a priority to you than the other? Probably. Do you want it all now and simply cannot wait? Because fitness is a lifetime goal and requires a lot of patience.
Most people who walk into the gym will want to do one or the other- build muscle or burn fat. When goals can be so clearly outlined among most of us, why can’t our goals be reached in such a simple manner?
The answers to some of these questions will help steer you on the right path as to whether you should be attempting to do one or the other- as I often say, your goals should be specific and measurable toward your short, mid and long-term goals.
The answer to most of said questions is often determined by our genetics, life style choices and routines.
Your body composition
Are you considerably over weight? Are you under weight? Do you carry a lot of muscle mass? How advanced are you in terms of training experience? Notice how I question everything?
If you are extremely or moderately obese then your body is in going to be very efficient at burning excess fat, you currently have a high amount of fat stored which will be readily available as fuel when you enter a caloric deficit, (for the new ones among us- this simply means you are burning more calories than you consume.) However, trying to build muscle when overweight is not something I would encourage either as the strain this can have on your heart is completely unnecessary.
The skinny of it
Skinny is such an over-used and misunderstood word, so I shall not use it here, but If you are extremely or moderately underweight then your body is constantly starved or malnourished, meaning you will have a hard time burning fat. (which I severely implore you not to do when underweight) People who are underweight will also have a harder time building muscle to say the least.
If you were to try building muscle and burning fat at the same time, it can be done but I would only recommend this for intermediate to advanced trainers only who have mastered the basics. If you have a generally healthy body composition ie muscle mass to fat ratio, then doing a re-composition would work well for you.
Time related goals
A successful muscle building plan usually requires a prolonged period of being in a caloric surplus combined with effective resistance training to build muscle tissue, unless you are a newbie to the iron then your muscle and strength gains will come much quicker, but this doesn’t last long and the longer you train, your efforts will slowly have diminishing returns.
Your fat loss works in very similar ways, gaining muscle and losing fat can be quick to begin with but that will slow down over time. This week I would love some input from YOU. Do you achieve simultaneous fat loss/ muscle building- how do you do it and why?
We are a community after all, my word is not gospel and I welcome you to ask me anything about anything I share with you at Zveron.com
I hope this week’s information has helped shed some light on whether or not you should try to build muscle and burn fat at the same time. In fitness, it’s not always a question of whether or something is possible or not, instead let’s figure out if is it worthwhile or relevant to us?
If feedback is good enough, I will delve deeper into this scenario.