Can You Build Muscle and Lose Fat at the Same Time?
category: Health Optimization
If you’re here, chances are you’re on a mission to transform your body by shedding some pounds while keeping—or even gaining—muscle. So, let’s get right to the question that so many men ask us when they visit our clinics: can you build muscle and lose fat at the same time?
The short answer is yes, but it takes the right approach, guidance, and dedication.
On the Women Want Strong Men podcast, we recently had the pleasure of interviewing renowned nutrition coach Aram Grigorian. During our conversation, Aram and our CEO Amy Stuttle dove deep into all things related to nutrition and fitness—with a focus on how to build muscle while losing fat.
Today, we’re sharing some of the key insights from the podcast episode so you can take your weight loss goals into your own hands. These practical tips and strategies will help you stay on track and achieve the body transformation you’ve been aiming for. Let’s dive in!
What are the benefits of muscle gain?
Before we get into the nuts and bolts of how to build muscle while losing fat, let’s talk about why muscle gain is so important. Muscle mass isn’t just about looking good; it’s a critical component of your overall health. Here are some of the key benefits of muscle gain.
- Enhanced Metabolic Health: Muscle tissue burns more calories at rest compared to fat tissue, aiding in weight management.
- Increased Strength and Mobility: More muscle means better strength and mobility, which is essential as you get older.
- Improved Body Composition: Gaining muscle helps you achieve a leaner, more toned physique.
- Better Insulin Sensitivity: Muscle mass improves your body’s ability to manage blood sugar levels.
- Longevity and Quality of Life: Muscle plays a huge role in supporting your overall health and vitality as you age.
- Improved Cognition: Lower muscle mass is linked to cognitive decline while increased strength has been shown to improve brain function.
As Aram Grigorian says, “Muscle truly is the organ of longevity.” By focusing on building and maintaining muscle, you set yourself up for a healthier, more active future.
How to Build Muscle and Lose Fat at the Same Time
Alright, let’s get down to the good stuff—how to actually build muscle while losing fat. We gathered tons of golden nuggets of wisdom from Aram Grigorian, a seasoned nutrition coach who’s seen it all. In our conversation, Aram shared some practical, no-nonsense advice that you can start applying today to see real results.
We’re not talking about magic pills or overnight transformations here. Building muscle while losing fat requires a strategic approach, discipline, and smart choices. The good news is, with these tips, you’ll have a clear roadmap to follow.
Whether you’re just starting your fitness journey or looking to fine-tune your current regimen, these insights will help you achieve that lean, muscular physique you’re aiming for.
Here’s how to build muscle and lose fat at the same time:
- Prioritize Strength Training
- Consume Adequate Protein
- Incorporate Fiber-Rich Foods
- Manage Stress Effectively
- Stay Active Throughout the Day
Prioritize Strength Training
If you want to build muscle, regular strength training should be your best friend. Lifting weights or performing bodyweight exercises as part of your fitness routine helps stimulate muscle growth and improves overall body composition.
Aram emphasizes, “If you’re strength training three to five times a week, you’re going to start to move the needle in the positive direction.” Focus on compound movements like squats, deadlifts, and bench presses so you can work multiple muscle groups at once. Remember, it’s never too late in life to start lifting weights. If you’re new to strength training, it’s important to do it safely—consider working with a personal trainer.
Consume Adequate Protein
Protein is the building block of muscle. To support muscle growth while losing fat, aim for at least 0.8 grams of protein per pound of ideal body weight. For example, if your goal weight is 180 pounds, you should aim for around 144 grams of protein per day.
Aram advises, “Break your protein intake down over the course of your meals. It doesn’t have to be more complicated than that.” Incorporate lean protein sources like chicken, beef, fish, and plant-based options into your diet.
Incorporate Fiber-Rich Foods
Fiber is crucial for digestive health and can help you feel fuller longer, which is beneficial when you’re trying to lose fat. Aim for 25-30 grams of fiber per day from fruits, vegetables, and whole grains.
“Good digestion is crucial for overall health and effective weight management,” says Aram. By keeping your gut healthy, you support your body’s ability to lose fat while maintaining muscle.
Manage Stress Effectively
Stress can sabotage your fitness goals by leading to poor eating habits and reduced motivation to exercise. Try to find healthy ways to manage your stress that don’t involve food or alcohol, whether that means incorporating breathwork or journaling into your morning routine or going for daily walks around the neighborhood. Additionally, ensure you are getting adequate sleep as lack of restful sleep is a huge stressor to the body and will work against your weight loss goals.
Aram suggests, “Pull out your phone, open up a text message with yourself, and just send yourself a voice note about how you’re feeling in that moment.” This simple practice is basically an easy alternative to journaling and can help clear your mind and reduce stress.
Stay Active Throughout the Day
Beyond your regular workouts, try to stay active throughout the day. This can include walking, taking the stairs, or even standing at your desk instead of sitting down.
Aram notes, “A body in motion is much healthier and much more receptive to change and the uptake of nutrients than a body that sits all day.” Aim for at least 5,000 steps a day to keep your metabolism on track.
Tracking your progress matters.
To make sure you’re on the right track throughout your weight loss journey, it’s crucial to monitor your progress. This can include tracking your workouts, monitoring your diet, and measuring your body composition. Keeping a record helps you see what’s working and where you might need to make adjustments.
At Victory Men’s Health, we create a custom, medically supervised program tailored to your health and weight loss goals, focusing on nutrition, lifestyle, and diet to ensure effective results. We provide a detailed body composition analysis to monitor changes in muscle mass and body fat percentage throughout your treatment.
Additionally, we collaborate with you to create a personalized meal plan and discuss lifestyle adjustments that are essential for achieving your objectives. Our team can also adjust your plan as needed to help you stay on course. Many of the men we work with find that having a team of experts tracking their progress helps to hold them accountable for their goals.
Think of us as your dedicated accountability partners!
Take Action With Victory Men’s Health
So, can you build muscle and lose fat at the same time? Yes! It’s absolutely possible, but it requires a tailored approach that suits your unique needs and goals. At Victory Men’s Health, we’re here to support you every step of the way. We’ll create a customized plan that fits your unique needs and lifestyle to help you achieve the best results.
Ready to transform your body and take control of your health? Contact us today to get started on your personalized fitness journey. Together, we can make your goals a reality.
We’re sharing it all on the podcast.
For those interested in learning more, we invite you to check out the Women Want Strong Men podcast hosted by Amy Stuttle, the founder and CEO of Victory Men’s Health available on YouTube, Apple Podcasts, or Spotify.
For those living in Missouri and Illinois, taking the first step towards optimizing your hormones is easy with Victory Men’s Health. Whether through telehealth or in-person visits, our team is ready to assist you with a comprehensive panel to identify where you might be lacking and develop a treatment plan that works for you.
Your first visit is $99, this fee includes a confidential consultation with one of our medical providers, PSA testing, testosterone assessment, body composition analysis, and a customized “test dose” of our proven medication if needed.
