When you first walk into a gym you have an ability that 10 year gym veterans do not have, you have the ability to not only lose fat but also gain muscle.

At the same time. This is something that novice lifters can do, and it is wonderful!

Something that new gym members should absolutely embrace, because after a few years this ability can vanish.

Or so conventional wisdom tells us, but if you’ve been in the gym for a few years you have probably seen people who have proven otherwise.

While a lot of these people may have assistance from steroids or other performance enhancers, and some are just genetically gifted, but what about the rest?

In this article we are going to look at how regular lifters can go about building muscle and burning fat at the same time.

Step One: Prioritize Your Goals


While it is possible to burn fat and build muscle at the same time, it is still a lot of hard work. Deciding which goal you want to prioritize and creating a program based around that is still important.

If you are a little chubby but still want bigger biceps then that’s okay but you should prioritize fat loss over muscle gain.

When you prioritize fat loss your rest periods between sets will be shorter allowing for less recovery. This means that you cannot lift as much as usual and therefore can’t make maximal gains.

This doesn’t mean that you can’t still build bigger muscles though.

Alternatively if you prioritize muscle building your rest periods will be longer and the amount of calories burned will therefore be less. But you will still lose fat as you build muscle, just not as much.

Step Two: Training For Fat Loss

Let’s say you decide to prioritize fat loss, but still want to build muscle through resistance training.

By combining cardio with resistance training, think Crossfit or circuit training, or by customizing your resistance training with shorter rest periods and higher reps, both goals can be achieved.

Step Three: Training For Muscle Gain

If you would prefer to build muscle while losing a bit of fat then the program is simple. Train weights one day and perform cardio on another.

Rest Periods

Use longer rest periods and train at a high intensity. Doing this while staying within a small calorie deficit you should be able to build some muscle while losing a small amount of body fat.

Step Four: Supplementation

Increasing your testosterone levels to assist in building muscle and losing fat  is crucial to consider.

Most men have levels much lower than they should do, so researching the top testosterone boosters on the market to supplement with may be something you want to consider.

Doing so will help to build muscle and lose fat as well as improving mood, reducing stress, and improving overall sleep quality.

A post workout supplement that can help to increase protein synthesis would also be a good idea, whey or casein protein combined with creatine and some amino acids is a great idea.

You might also benefit from an intra-workout supplement such as BCAAs as the Leucine contained within can massively help increase muscle protein synthesis.


Related: 10 Reasons Why You Are Not Building Muscle


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