Can you build muscle and burn fat at the same time?

Considered the holy grail of fitness building muscle and burning fat at the same time allows a person to achieve two goals at once without the need to go through bulking or cutting. But is it really possible? Plenty of people will say it is not, and plenty of others will say it is. Let’s get to the bottom of this and investigate.

First we need to examine how to lose weight and how to gain weight, which i’ll simply but if you want to check it out in ore detail then check out the articles above. To put it simply it comes down to caloric intake.

To build muscle (gain weight): you must be in a calorie surplus, consuming more than you burn.

To lose fat (lose weight): you must be in a caloric deficit, consuming less than you burn.

Looking at these two it seems fairly obvious that the two contradict each other and you cannot both eat more than you burn and burn more than you eat. It’s impossible so therefor you cannot burn fat and build muscle at the same time. Right? Well let’s check out a few reasons why a person could burn fat and build muscle at the same time.

An untrained person training for the first time

If you’re new to fitness then it might surprise you to realise that you don’t need to pay too much attention to your diet, so long as it’s healthy and relatively high in protein studies have shown that you can burn fat and build muscle at the same time providing your training is right. You can build 5 to 10 pounds of muscle in the first six months or so of starting to workout, and also lose fat at the same time. It allows a person to build muscle while being in a fat burning state.

A person using steroids

I’m not an expert on steroids so i’ll keep this simple. Side effects aside, steroids give the user an unnatural amount of testosterone giving them the ability to build muscle much faster than somebody who is not using steroids. Doing so will allow you to enter into the state where you can build muscle and burn fat at the same time, providing you’re training and your diet is under control.


So despite what some supplements will claim building muscle and burning fat at the same time is next to impossible unless you’re either brand new to lifting or using steroids. This is not an argument to use steroids as they have a huge amount of side effects, and it’s not a reason to get disheartened because you aren’t brand new to the gym. Learn how to build muscle, learn how to burn fat and you will get there.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.