What if want to lose body fat (or keep your body fat levels low) and at the same time build a significant amount of muscle? You already know that t
What if want to lose body fat (or keep your body fat levels low) and at the same time build a significant amount of muscle?
You already know that to gain muscle you must have a calorie surplus. In order to lose body fat, the opposite is true – you must have a calorie deficit. This is why it’s difficult to both gain muscle and lose fat simultaneously.
Of course, there are exceptions to this rule. For someone who is significantly overweight, even on a calorie-restricted diet, it’s possible for them to build some muscle as they lower their body fat stores. But for anyone who is reasonably lean to begin with, insisting on avoiding even a small increase in body fat is a sure-fire way to make little or no progress.
If Your Priority Is To Build Muscle…
Aim for a calorie surplus. You will inevitably gain some body fat, but this can be kept to a minimum using the guidelines in the rest of this section.
When you are happy with the amount of muscle and weight you have gained, you can follow the guidelines in the Essential Guide to Fat Loss. This is designed to help you lose fat whilst preserving the muscle you have. The net result is that after following both programmes you will look both muscular and lean!
If Your Priority Is To Lose Fat…
Aim for a calorie deficit. Start by following the guidelines in the Essential Guide to Fat Loss and when you are happy with your body fat levels come back to this guide and use it to build some muscle.
Alternating programmes this way will help you to reach your goals much more quickly. If you do lose a small amount of the muscle on the fat loss programme, it’s easier and takes less time to build it back up again .