ShareHowdy! I got this interesting question the other day…
“KV, can you lose fat and build muscle at the same time? I just Googled it and got all kinds of conflicting answers. So what’s the deal?” - Jim
Great question Jim! There’s a lot of so-called experts who claim you can’t burn fat and build muscle at the same time.
Physiologically speaking, it’s near impossible because one process is catabolic (losing fat) and the other is anabolic (building muscle)… right?
Well…
Before I tackle this… Let’s get the facts straight:
FACT 1: Building muscle requires you to store energy.
FACT 2: Losing fat requires you to burn energy.
Simple, right?
This is based on the First Law of Thermodynamics, about the law of energy conversion. It states the total energy of an isolated system is constant. Which means energy can be transformed from one form to another, but it can’t be destroyed. So the energy can’t just disappear… it has to go somewhere.
Now here’s the thing…
Most people then assume, based on these facts above, that to build muscle, you must eat MORE calories than your body needs and create a calorie surplus. And to lose fat, you consume LESS calories that your body needs so it uses stored body fat for energy instead.
And that it’s near impossible to lose fat and gain muscle at the same time because one process is catabolic (losing fat) and the other is anabolic (building muscle).
This is not true.
You can lose fat and build muscle at the same time
Here’s why…
Protein and fat have different functions in your body. There are controlled by different energy mechanisms, and your body will send calories to muscle mass and fat mass independently. This is often expressed as a P-ratio by researchers, which is known as calorie partitioning.
The P-ratio represents the amount of protein that is either gained (or lost) during overfeeding or underfeeding.
For example, if you were dieting, a high P-ratio would mean you used a lot of protein and very little fat. Whereas a low P-ratio would mean you used very little protein and a lot of fat.
What does this mean for you?
Fact of the matter is: your body needs energy and protein to build muscle.
That’s why if you get enough protein from your diet, your body just needs energy to build muscle and you can pinch it from your fat stores.
The result?
You lose fat and build muscle at the same time.
Now, Let’s Talk Hormones.
If you’ve read this article, and been following me for any length of time, you know by now that hormones play a huge role in fat loss and building muscle.
The old “calories in vs. calories out” approach does work – initially…
But it will NEVER remove your body’s most stubborn fat.
Here’s how your hormones play a role here:
High testosterone levels tend to have positive calorie partitioning effects (more muscle, less fat). And on the flip side, chronically high levels of cortisol (the stress hormone) have the opposite effect (less muscle, more fat).
Your thyroid and nervous system are also super important here. It will not only impact your metabolic rate… but also your fat burning rate.
Here’s how:
Optimizing your thyroid and nervous system levels will mean faster fat burning, and less muscle loss when you’re on a low calorie diet. And even less fat gain when you overeat.
That’s why balancing your hormones is such a HUGE deal.
Theory is Good and All, But Does This Work in Real Life?
Sure, the theory sounds grand and all…. But does this actually work in real life? Does anyone lose fat and build muscle at the same time?
I see it routinely happen with my new clients.
You don’t have to take my word for it… Take a look at this research:
Research shows overweight police officers (over 26% body fat) who started a strength training program lost 9.3lbs of fat and gained 8.8lbs of lean muscle in 12 weeks. Click Here to See the Study
If you’re overweight, and you’ve never exercised a day in your life, you’re going to make fast progress.
That’s because your body is primed for rapid improvements in nearly every area, especially strength.
Now, how overweight do you need to get similar results? We can agree these police officers were pretty overweight. And one thing I do know from experience is the more body fat you have, the more likely you’ll be able to lose a huge number of pounds very quickly. (That’s why it’s possible for contestants on the Biggest Loser to lose ridiculous amounts of weight every week. Look at them… they have a LOT to lose!)
Hang On, So These People In the Study are Really Overweight. What If I’m Not Really Fat? Can I Lose Fat and Build Muscle at the Same time?
Great question.
Numerous studies show it’s possible to lose fat and build muscle at the same time when you start training. Even sometimes only doing endurance training. You can check out the research Here, Here and Here.
The best part?
It doesn’t matter how old, young, health, unhealthy, male or female. These studies show losing fat and building muscle at the same time IS possible.
Wait up… These people had barely trained before. What if I’m an athlete?
Studies that were conducted on numerous athletes show losing fat and building muscle at the same time is possible.
From elite gymnasts to rugby players and Division I football players, there’s plenty of research showing similar finding in advanced folks.
This study on gymnasts was particularly interesting….
They were training 30 hours a week, and they were on a ketogenic, eating 1,971 calories a day. (By the way, that’s extremely low calorie for such a high volume of exercise). Their body fat dropped from 7.6% to 5% in 30 days. And they gained 0.9 pounds of muscle, without losing any strength. That’s an awesome result! Click Here to See the Study.
Here’s What You Should Do Next…
Instead of doing body transformation the old school way of “bulking up then cutting” – it should be your goal to lose the excess body fat and sculpt muscle at the same time.
Any smart, well designed program like this one here will help you do this.
If you have more than 25% body fat (15% for men), I highly recommend you start with this High Intensity Total Body Program. If you do a traditional split body-part muscle building program, you will only see moderate fat loss.
One more thing…
If you’re a woman who’s only done cardio for years, and never done any strength training before, it is going to take you a little longer to build muscle (and that’s thanks to less testosterone). It doesn’t mean it’s impossible. You need to be patient. Give yourself at least 8-12 weeks to sculpt muscle and get sexy definition.
The Bottom Line:
It is, in fact, possible to lose fat and gain muscle at the same time… Despite what the naysayers proclaim.
The best way to approach body transformation is with smart, structured program design.
If you understand how your body works on a deeper level, you can better control it.
Hit me up with any questions, comments or concerns.
Later!
Your Coach,
Kate Vidulich
Exercise Phyisologist
