Can you build muscle and burn fat at the same time? According to new studies, yes, you can. In this short video, Jeff Nippard investigates what’s necessary to achieve both goals.

So it seems that building muscle and losing fat at the same time is more than possible for 4 groups of people: those who are new to training, those who haven’t been training for a long period of time, those who are overweight, and those who are on certain performance enhancers.

In order to understand this a little better, it’s important to grasp the basics of nutrition. Your body needs protein in order to gain muscle, but it needs to be in a calorie deficit to burn fat.

One thing many people fail to realise is that stored body fat works like fuel in the same way that calories do when consumed. So, if you’re higher in body fat than normal, your body won’t need as many calories from food, but will still be able to function normally and build muscle.

If, however, you’re much leaner and therefore have less body fat available, your body simply won’t have the fuel required to build muscle optimally.

Ollie Lawrence, a personal trainer based in Manchester, talks about how many people work hard in the gym, but then let their appetite get the better of them.

“When we exercise, we tend to feel hungrier – and psychologically we feel we can ‘eat more’ because we worked out. When we perceive something as ‘healthy’ we tend to eat more of it – because we can, right? Sadly this is a sure-fire way to ruin all your hard work”

How it’s done…

If you want to build muscle and burn fat at the same time, you need to do 3 things:

1. Train for muscle growth.

2. Be on a high protein diet (roughly 1 gram per pound of bodyweight every day).

3. Be in a calorie deficit of around 20% of your maintenance calories. So, if your maintenance number was 2,500, you’d want to consume around 2,000 calories per day.