How To Lose Fat And Gain Muscle

How To Lose Fat And Gain Muscle

Article by Jason Frankel

One of the most common questions people ask regarding their exercise regiment is “Is it possible to lose fat and gain muscle at the same time?” This is a very tricky question. However, ultimately yes it is possible. Let me explain.

You see, your muscles require energy constantly in order to keep them sustained. When you go to the gym and lift weights, you are breaking up your muscle tissue and your body requires energy to rebuild that tissue. When the muscle tissue is rebuilt, it is rebuilt with tissue fibers that are denser. This is how your muscles grow. In order to complete this muscle building process, your body requires energy from food. This is also why you must eat more frequently when weight lifting. It is recommended that you eat six meals a day at 3 hour intervals to sustain the new muscle growth achieved from lifting weights.

So if your muscles require all this energy, what are they doing when you’re not eating? When you are asleep, you are obviously not eating and therefore not providing energy for your growing muscles. In response to this, your muscles look for energy in fat stores in your body. Fat requires no energy to be sustained. This is also why it is so much harder to shed fat than muscle. While you are asleep, the muscles in your body rebuild themselves using energy from fat stores. The energy taken from the fat stores in your body is essentially where the term “burning fat” comes from.

Cardio is notorious for burning fat because your body requires additional energy to sustain its anaerobic state. It grabs energy from your fat stores to do this. This balance allows you to lose weight.

So what does all this mean to you? Cardio Exercise drains energy which in turn burns fat. Weightlifting (Gaining Muscle) requires energy. If you are looking to lose fat and gain muscle at the same time, it is highly recommended that you NEVER do cardio and lift weights on the same day. It is better to employ a rotating every other day schedule. If you lift weights and do cardio on the same day you are using counterproductive tactics. Your muscles will not grow because cardio is stealing all of their energy.

Personal Trainers will recommend that if you are trying to really bulk up and gain a lot of muscle, it is best to use rotating phases. For example, in the Winter months (October-March) weight train four days a week. You should rest on the other three days. Also, be sure to take in plenty of protein and carbs. This is the Bulking phase. Then in the Spring/Summer months (March-October) workout six days a week. Three days cardio and the alternating days weight lifting. You’ll also want to take one day a week to completely rest. After all, your muscles grow on the days that you rest.

So in Conclusion, yes it is possible to lose fat and gain muscle at the same time. However, I would recommend Phase training for optimal results.


1. Eat 6 small meals a day consisting of one carbohydrate portion and one protein portion (portions are no bigger than the size of your fist)2. Never do Cardio and Weight Training on the same day3. Always take at least one day a week to rest or you will see no improvement4. Work out first thing in the morning for improved results for Fat Loss goals.5. Never give up. Stay motivated. Keep at it and you will see your goals come to fruition.

About the Author

Jason Frankel has been a personal trainer for nearly 10 years. You can find more information on his personal training secrets at

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