9 Tips to Build Muscle while Losing Fat

Discover how to burn fat and build muscle at the same time with this step by step guide. Gaining Muscle and Burning Fat simultaneously comes down to taking the correct steps. Learn exactly how to do body recomposition while burning fat faster.
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Building muscle and burning fat at the same time is not only possible but it's also the best option for many people. Doing both simultaneously is referred to as body recomposition and scientific research confirms that it can work very effectively. Specifically it tends to be most effective for beginners and people that have a high body fat percentage, however even if you've been working out for a while or you have a low fat percentage you don't have to go the traditional route of switching between cutting and bulking phases. '
And the very first tip is to forget about your weight on the scale because if you're measuring your results incorrectly you might feel that what you're doing isn't working even though it is in fact working very well. Solely relying on body weight as a measure of progress can actually be misleading and counterproductive. This is because the scale only reflects the overall weight of our bodies, which includes not just fat, but also muscle, bones, organs, and water weight.
As we put ourselves through strength training exercises to build muscle, our bodies go through significant changes in composition. Muscle is denser than fat, meaning that as we gain muscle, it takes up less space than the equivalent amount of fat. So, even if we are successfully building muscle and burning fat at the same time, the scale may not show a substantial decrease in body weight. Instead of focusing on the number on the scale, it's important to monitor other indicators of progress, such as changes in body measurements, improved strength and endurance, what you look like in the mirror and how well your clothes fit.
The next tip is to focus your workouts purely on building muscle rather than burning fat. In fact burning fat shouldn't be on your mind at all when it comes to creating and fulfilling your workouts, the fat loss is going to come from your diet. To build muscle you need to increase training volume and progressively overload overtime. Training volume can be summed up as total sets x reps x the weight load used. Focusing on progressively increasing the weight load is one of the most straightforward ways to ensure that you're increasing training volume and stimulating your muscles to grow.
A great tip for the number of sets and reps to effectively stimulate muscle growth, is to aim for 18 to 20 heavy sets per muscle group per week and 6 to 10 reps per set. I recommend splitting your weekly number of sets into two workouts with 9 to 10 sets per muscle per workout. To accomplish this you can stick to a split training routine like Chest and back on one day, then legs the next day, then arms and abs on the third day. Then take a day off and repeat. Alternatively you can also do full body three times a week and in that case it would be 6 sets per muscle group per workout. As you up the weight load you use your reps will likely drop which is fine, that's why we have an upper range of 10 reps and a lower range of 6 reps.
If you can perform a weight load for 10 reps you want to up the weight, then most likely your rep count will drop, and then you should work on getting your reps back up to 10 with that heavier weight load as you get stronger overtime. Then repeat that process. Now this is a basic strategy that works very well especially in your beginner stages of development
But another tip to really help you get stronger and progressively overload is to incorporate periodization and to switch your rep ranges every 3 weeks or so. This will help you lift much more weight over time and in turn build much more muscle. A great starting point is to aim for 6 to 8 reps for 3 weeks, then 10 to 12 reps for the next 3 weeks, and finally 3 to 5 reps. Then repeat that cycle. You'll likely find that each time that you go back to a previous rep range you'll be able to lift a heavier weight load. The higher rep ranges will help you build more muscular endurance, while the lower ones will help you build more power and strength. Keep in mind that each of these rep ranges should be matched with a weight load that's heavy enough to make you hit failure before the upper end of that rep range. So you should be lifting a much heavier weight for 3 to 5 reps as opposed to 10 to 12 reps. I know that none of this sounds like the quick fix magic bullet to muscle growth, but if you're consistent with this training strategy for even 9 weeks I think you'll be very impressed with your results both in terms of strength and muscle growth.
Moving on to cardio. The main tip with cardio is to keep it very low impact and at a very low intensity to prevent it from interfering with your...

[@R2debo_]

I wish every person reading this incredible health! 💪🏼 remember, you can’t change your body in a day, it’s small steps day after day! And it starts with right now 🙏🏼

[@halimahassanhalima4591]

Efootball

[@steelerste]

Thank you for the positive wish and energy my friend. I hope you have an awesome future ahead!

[@elmerwillingham5684]

Good advice.

[@aquaviii]

Been lifting weights everyday 💪😎

[@L3ssIsMoor3]

Blessings.

[@gloriali4656]

1. Forget weight on the scale 2. Focus workout on purely building muscle 3. Progressive overload periodization 4. Cardio (low impact & low intensity) 5. Choose a primary goal 6. Ensure you are eating enough protein 7. Track calories for a week or two 8. Get adequate rest/sleep 9. Re-evaluate your progress every week

[@generalkaboom6642]

You are quick

[@magnemike9585]

@@generalkaboom6642 8 out of 9 aint bad LOLLL

[@curiousboy88]

Y’all are doing the Lord’s work 🙏🏿

[@ronway7280]

You da real MVP!!!

[@b.v.4501]

Thanks !

[@808BLAddict]

Have started doing this since this early January and so far I’ve lost 20 lbs and gained strength along the way. I’ve been so happy with myself and makes me feel so proud that I could do everything with just perseverance and determination. I’ve felt stronger day by day.. and yes it can be hard and that’s okay, but just hang in there and it’ll all be worth it in the end.

[@RAJ-kz2td]

This video is so accurate... I followed this exact same routine 2 years ago with a goal of Fat loss+ coming in a good shape and I can confirm it works, like it works flawlessly... Much appreciated❤🙏😊

[@RegentDevil2]

This is the perfect vid for me right now. Just cut from 192 to 175 over past 1.5 months, while increasing my 1rm across the board. 15-25k steps a day (walking, no jogging) + progressive overload and a low carb, high protein, caloric deficit diet has worked wonders. Appreciate all the content of the years, easily my fav workout channel on KZbin.

[@laughoutlos]

Great job!

[@caocao7925]

you're absolutely me, my diet is the same, except that i walk 5k to 7k steps a day.

[@MRrevs_]

15k+ is craazy, mad props

[@javierfonseca-sg7ku]

I just lost 2 pounds trying to digest all those numbers...

[@4o7Clark]

😂

[@Kev0n05]

It’s working!

[@derickmoncado]

Food is always the hardest part 😤

[@Leo-mr1qz]

I agree with you. I've learned to get quick sources of high quality protein, such as hard boiled eggs, organic hard cheeses, whole fat yogurt, etc. Finding a few recipes that work well around the basics can make it a tad bit easier. For example, if you make an omelet in the morning make it with 3-4 eggs. Add cheese, ham, veggies, etc. This will give you fuel for a morning workout. Then an hour or so after your workout, have your protien shake. Add one scoop whey and 1 scoop casien, collagen protien, whole fat yogurt, peanut butter (organic raw kind, not Jiffy that's full.of sugar), whole milk, etc. This will keep you full until dinner. Then for dinner grill a steak, have a shredded chicken salad with hard boiled eggs. It gets easier once you're familiar with the basic ingredients needed to build muscle.

[@vitomastre]

Brother for me shitty part is to get consistent with workinout

[@fernandoangelessoto9301]

I reached a point where I couldn’t increase strength without eating like a pig.

[@ZoliRza]

This man and his advice has helped me so much. Thank you!!

[@HijadeDios4Life]

PERFECT TIMING !!!! I been looking into Body Recomp for fat loss. This has confirmed my thoughts and research. Thanks. Always great amd informative videos. Keep up the good work. God bless

[@paternyao]

It’s been four years I have been watching your videos for body transformation and I have moved from 63 KG to 74 KG lean. That was a huge progress for my height of 1m80. Over the last year I lagged with only one exercise day per week on average and got contaminated with belly fat. Your videos are saving me again with that. You’re the best at this on KZbin. Thanks for the work!

[@subhanimtiaz9734]

that's amazing ... just wanted to ask do u have like muscles aswell?

[@klyyoung2728]

This has become one of my favorite channels!

[@Flowerbomb90]

This is absolutely the video/info I’ve been waiting for! You really explained HOW to do body recomposition. Thanks!

[@atetraxx]

Excellent video

[@marcakko2010]

Best video I have seen that incorporates everything you need to get in shape . Thank you

[@lasagna3084]

This is gold. Thank you for the great info!

[@dontbesadkeepsmiling2916]

DUDE THANK YOU VERY MUCH. PERFECT TIMING BECAUSE THIS IS WHAT I NEED RIGHT NOW THANK YOU DUDE

[@lucena.gabriel]

Man… what a brilliant and helpful video. Thanks a lot!

[@kevinsims2876]

0:44 This is really comforting to hear🙂. Even though I feel stronger and can see more veins and muscle outlines now it was depressing seeing that water retention shoot that weight back up😪

[@misterm7476]

Wow thanks for your effort. First video that is on point!!!

[@perrywilliams2484]

Great video! Right on time

[@Aydin-Adam]

I've been doing this the past almost 3 months. I'm down about 15 lbs or so but my body fat levels are also down ~3-5%. I still have a long way to go to reach my goals, but I'm ultra-focused. Pretty much my entire daily routine (everything from when I wake up and go to bed to when and what I eat) revolves around this. In my mind I'm convinced it may take well over a year or longer to get where I'm trying to get. But I fully believe I will get there.

[@Faceless_Chat]

you should try prolonged fasting (like 48-72 hrs)... You'll be amazed how quickly you lose fat. Just make sure to prepare yourself for ketosis, meaning no carbs at all for 2-3 days before your water fast. This way you'll be in ketosis within 8-10hrs when you start to fast since your body will already be depleted of carbs. I went from 21% body fat to 15.5% in 6 weeks. I was in 800 cal deficit, 5 times a week gym and 5 mile walks 5-6 times a week. Didnt lose any muscle at all, and hardly ever felt hungry since you are eating quality whole foods and a ton of protein.

[@TormodSteinsholt]

If you have a fat percentage of 3-5%, then what is your goal? Sure you are not aiming for a year of shredding?

[@PatrickJRoland]

This video is put together so well with great information. I’ve been on my journey 8 weeks now and a part of it has been doing research daily. This literally describes what I’ve been experiencing while also helping me to understand what’s next.

[@dislikebutton3913]

00:39 - #01 - Forget About Your Weight On The Scale 01:37 - #02 - Focus Your workouts Purely On Building Muscle 03:14 - #03 - Progressively overload by Incorporating Periodization 04:19 - #04 - Keep Cardio Very Low Impact and very low intensity 05:02 - #05 - Choose a Primary Goal 06:33 - #06 - Ensure That Your Eating Plenty of Protein 07:21 - #07 - Track Your Calories for at least a Week or Two 08:06 - #08 - Ensure That You Get Adequate Rest and Sleep 08:49 - #09 - Re-evaluate Your Progress Every Week and Adjust As necessary 09:21 - EXTRA - Free 6-Week Shredd Program

[@curiousboy88]

Y’all are doing the Lord’s work 🙏🏿 ❤

[@Lo_649]

My comments have been hidden by the channel be careful

[@Lagato445]

Not all heroes wear capes

[@yuranpereira4339]

Thanks

[@maskani1]

Thank you! this is so great!

[@sulemanthemagnificent9804]

Very informative. Every time👍🏼

[@maskani1]

Thanks! detailed and very informative video!

[@josephl6727]

I look at fat as extra energy that gets dispensed if you are in a calorie deficit. Lift weights, eat adequate food and no overfeeding. Good sleep, less caffeine, and good hydration gave me for energy. I just do moderate weight with 20 reps and 3 sets for all exercises. That works for me but its different for everyone. You do have to push yourself. Being consistent with your workouts are a must. Remember, nevermind the "quick" results everyone online tries to spew. Everyone is different. Don't give up and stay positive.

[@gusmangamer]

very good advice, incredible guidance for beginners

[@rounaksubramanian1686]

Wow simply just wow bro you are doing a excellent work for all of us by making this video and telling about 9 tips to build muscles while losing fat and keep it up and keep up the good work as always and take care Keep smiling always

[@prophettalk7904]

Dude, this guy nails it with the info Everytime!!!

[@pudddingpie]

Thank you, that was such an informative breakdown on what to do. You’ve left me feeling confident that I have the knowledge to achieve my body composition goal ❤

[@Moose2498]

Incredible video. It's a distillate of what is required!

[@ordrak4609]

I never leave comments on videos, but I just wanted to say how excellent this video was. I have ADHD and often find my attention is easily lost, but this video was quick and kept my attention. I have been on a journey from 375lbs by lifting every day and incorporating cardio into every workout. I am currently at 290lbs after 5 months and have found your video at the right time. I was worried that I wasn't eating enough and was risking muscle loss, but my strength has increased significantly and this video has explained why. By June 2024 I will be 180lbs and your video has shown me that I will, at some point, need to adjust my eating and exercise habits as I lose more fat. My goal for June is to feel confident and to deadlift 440lbs, I will get there with the help of videos like this. Thankyou so much.

[@noelssonstudio]

Well done bro, keep up the work!

[@perspicacity89]

Amazing video, thank you.

[@mmemonarch]

Great video, straight to the point and packed with helpful information! Thank you so much!

[@igobythisname]

Great video, excellent content, thank you so much for sharing with us

[@lennysmith529]

Great video!! Thanks

[@shk9987]

Thanks, I really needed these tips

[@CaptainKaveman79]

Thank you, your video was very helpful 👍✔️🎓

[@resilientbodies]

Great video and breakdown!

[@Anonymous-je6tc]

Thnaks for the info mate. Big fan of yours from india.

[@Jetwaterrunnerfeller]

Works exactly as described. After being overweight for 18 years, I’ve lost 17 pounds and am a 30” waist again. I could feel the fat disappear after a few weeks of of calorie deficit and counting daily macros. Thanks for the knowledge!

[@daniel65432]

This video told me everything I needed to know ❤❤❤❤

[@FitnessFusion-KB]

Here's to a wish for everyone's well-being and good health. May your days be full of energy, vitality, and happiness. Remember, no matter how tough things may seem, don't ever give up. Keep pushing forward with determination and a positive spirit. You've got this! LET'S DO IT TOGETHER

[@King_Kong_]

I signed up, my 6 weeks start Monday 💪🏾✌🏿

[@meerkatmatrix]

I have a brain tumor near my pituitary gland, been there since I was 7. Its stable after surgery and chemo (also radiation after relapsing at 14). I'm 23 now and my blood work has shown consistently low testosterone (120 ng/dl). After fighting insurance for about a year I'm finally about to start testosterone gel, excited to see how my quality of life improves with it being at a normal healthy level.

[@PushpendraKumar-bq4pb]

I wish you all the best for your future 🙏 just don't give up and have faith in God 🙏

[@Zer0Edits00]

Blessings to you man!!

[@covfefe_drumpfh]

It will improve your quality tremendously. My husband has been on HRT since 2017. Is one of the reasons he's still alive. Go you!!!

[@rockstarmr.dynomite7555]

I wish you all the best

[@user-mu2oo8ir4t]

God doesn’t always take our issue away he gets us through them so we can be the light for others in there hardships . Jesus always has your back keep grinding solider

[@jaiMillions2]

when i say this was the most educated video ever !! thankyou ❤❤❤❤

[@pooja09]

Thank you 😊

[@pardiss7876]

this is the best video I’ve ever watched

[@HeyYouSA]

Awesome information

[@citytucker]

I’ve done everything this video is saying and kept my calories at 2000. I zig zag in seasons to keep my body guessing. This guy is not lying. I’m down 200 pounds so far. I’m 60 from my goal and I have more visible muscle than fat. I walk 8-9k steps a day for the last 2 years as well. It really starts in the kitchen. Also bananas and avacados are your new best friends. 😊

[@rahuldoes]

Congratulations!

[@BeskouTrailers]

This was sooo helpful

[@matkasim]

perfect video . tq

[@Really658]

Well done! Also love Jay and I don't say that often.

[@georgytmathew2345]

Thankyou sir ❤

[@mrc4196]

I’ve found so very high rep weight training and cardio works for me. The diet is key.

[@MrTube84]

Thank you!

[@daytona4734]

Can you make a video about taking time off from the gym and advice for getting back into the gym from a hiatus? Thanks 🎉

[@ThousandSunny918]

If you keep including dragon ball clips in your videos, I’m going to keep on watching them

[@freddywhocares2253]

Just what I need in the very best moment

[@dominicsapui5399]

Very good information

[@justinkok719]

Maybe good to add, because some people still have sore muscles after the 48hours of rest between the excercises. If you still have sore muscles after 2 days you can train your muscles, it can no harm training with sore muscles. And for arms i reccomend training them 3 times a week instead of 2.

[@fitjourney9705]

Always waiting for your videos to come ....and here we are......no next step for Transformation

[@MahmudulhasanShanto_]

00:05 Building muscle and burning fat simultaneously is possible and effective for beginners and high body fat individuals. 01:26 Focus on building muscle and monitoring progress, not just body weight. 02:45 Progressive overload with increasing weight and lower reps is key for muscle growth 03:56 Keep the weight load heavy enough to make you hit failure before the upper end of the rep range. 05:12 Choose a primary goal: muscle growth or fat loss depending on your body fat percentage and lifting experience. 06:24 Track your calories to ensure you're hitting your targets every day 07:38 Tracking your calorie and macro intake is important for proper nutrition 08:53 Adjust your caloric intake to gain muscle or lose fat

[@switchunboxing]

Thank you I’m glad the algorithm showed me this. I think I’ve been doing it wrong for years. Although, I’ve been easing back into working out. Last year I did curls with 25 dumbbells, every Monday and Thursday. I continue this all year until I was doing like 15 reps for my first set. So then I went to a 30 dumbbell. My first set is around nine or 10 now. So I was just going to keep doing this routine and then I threw in cross body curls with 25. So I do that on Monday also and then I do tricep pull downs on Thursdays. So I’m starting to add more things. And then I do a chin up or pull up until failure after that work out. I’m trying to keep it short so that it’s a sustainable work out. My new idea was to taking more protein. But now I’m wondering if I should try throwing on some 35 pounders every few weeks

[@TheSavageRain]

Been going to the gym a lot for a few years im decently lean. However im still most impressed by how fast i lost 2 lbs at the gym. I took a crap and reweighed and i was 2 lbs down. Thats effective weight loss

[@TheRealZmanzee]

💪🏾thanks

[@nasseragize8019]

Thanks

[@McGekko101]

This is the first time I actually understood how to gain lean mass tysm❤

[@dansmith1661]

I have been losing weight for a long time and when my muscle started to show through, I started gaining weight. I stopped with the scale. It did its purpose.

[@ibrahimyussif9862]

Great work done here but I don’t seem to undetermined periodization

[@keedrajay]

🌹 Thank you.

[@Mariah_678]

Very good video

[@bballjulien]

What's the best way to measure body fat %? I have a Withings scale that tells you but IDK if it's accurate or just a gimmick.

[@bundles329]

GREAT, I mean GREAT Video here !

[@justanormalguy6516]

can you make video about mike metzers workout plan?

[@stvinney]

Little trick for my fitness pal Set the location to Canada and the bar code scanner works I guess they have better consumer rules than us Can't create a meal but you can usually find something comparable to what's already been listed

[@khead0606]

My job is pretty much all cardio but I'm still able to build a bit muscle. I just keep focusing on progress overload

[@hunterbates9539]

So im about 10lbs underweight, but do have some noticeable fat around the gut/lower back…should I eat at a 250 calorie surplus while lifting or can I eat at a 250 calorie deficit but still gain weight in the form of muscle

[@legion7875]

I’m 45 and have high body fat. I started back to the gym 5 weeks ago. I’ve worked out off and on since I was 19. This time around I’m losing my stomach but not losing weight. Usually I’ll lose around 30lbs. Hopefully I’ll keep the muscle and get cut.

[@roni1934]

Awesome

[@user-ge7qv9dh6v]

The vid proposed after the quizz from the description link is just one guy repeating the exact same thing over and over but differently lmao. You can't even skip that part (which feels like forever). Good video though ! Liked the 9 tips for sure

[@azavape900]

This was my Way to losing almost 60Kg in around 1 Year 4 Months, best descision of my life

[@user-gi5dc5eb1w]

what about for skinny fat people? im told to be either in matinence or lean bulk primarily lean bulk and high protein as well. so deficit or lean bulk?

[@markotrieste]

Plus 1 for the tag-along bike. Lots of fun, health, pollution reduction and money saving

[@danielkeene3852]

I like the content and the advice, but I'm not trying to get big muscles over being fit. The diet and calorie counting is fantastic, but my goals are more inline with being able to roll/spar three to four times per session, ride a mountain bike for 20+ miles with 2000ft of elevation, and be able to hike/backpack at elevation. Big muscles are cool and all, but I want to be lean and athletic (functionally physically fit). Any advice for that?

[@supersupramytv3143]

Is rowing machine is good for cardio ?

[@emilgodlewski5637]

I weigh 130 km, I set my macro to 110 kg, I exercise using the Mike Mentzer method, my weight has not changed for 3 weeks, but I am stronger, I feel better and I think I am starting to bulge my muscles.

[@dominicksanchez242]

I dont like going to the gym and dont have equipment so is there any good work outs

[@FatRonaldo1]

I got an body fat scale from Amazon for about £25 which was definitely worth it, it shows weight, body fat % and muscle mass which gives you a lot more a wholistic view than just weight

[@tylefebvre1189]

Question: with the recommended set and rep range, do you want to hit each individual muscle for 18-20 sets per week or just the group as a whole? For example would you do 18 sets per week for obliques, upper abs, and lower abs or just 18 sets for abs as a whole?

[@Heather-gn5hl]

I can not go to gym for a few different reasons. Any tips.

[@alan30189]

I’ve been doing the 10 rep strategy for years, but I have two variations of muscle group exercises: So, Day 1: Chest and triceps Day 2:Shoulders and legs Day 3: Back, biceps and abs Days 4 through 6 I repeat the above, but with different exercises to keep from getting bored. This routine makes complete sense, because when you’re concentrating on your chest, you’re frequently using your triceps, and vice versa. When you’re exercising your back, you’re also using your biceps on certain exercises. Each group then gets at least two days rest in between. I’ll have to add the “periodization” technique to my routine. Cheers!

[@Tmoneypick]

10 red..lol stupid

[@jayp7235]

I do this exact same. But Alternate days for Abs and cardio(20 mins). Day 1,3,5 Abs. Day 2(20min),4(20min),7(60min) cardio

[@2ndwonder833]

I do jogging then lift dumbells is that helpful?

[@ejmiranda3638]

do u recommend doing the 15-3-30 in cardio after weight training?

[@deepakvijay5809]

Can I do body weight workout instead gym for body recomposition??? Plz answer

[@ykaissy]

How about shoulders? Do we include it in Arms day?

[@darthralin]

You lost me at adequate sleep. Everything else looks manageable, but there just aren't enough hours in my day.

[@therealcfiddy592]

Then don't build a life that keeps you too busy to be healthy

[@darthralin]

​@@therealcfiddy592 That's the plan. It's the construction process that's keeping me busy. Not that it'll end. But I reckon I'll throw in the towel in my 70s if I live that long.

[@ChaseSaxtonofKy]

Everyone’s body is different. Every male in my family on my dad’s side only sleeps 4-6 hours a night. If an alarm isn’t set, we just wake up.

[@thephapster2]

Everyone always say 25% - 35% should be protein and that is like 2g per lb of bodyweight. Protein should be around 15% - 20% in that case.

[@marksonneveld2638]

So during the noob muscle gain phase, will you gain more muscle if you do a calorie surplus/intake than if you do a deficit? Or doesn’t that matter too much? Cause I do want to gain muscle and lose fat but I prioritise gaining muscle (cause I’m skinny fat)

[@nnnscorpionnn]

There are scales that can measure your fat, muscle, bone and water level. I have xiaomi brand one.

[@joshuaaarons3101]

Did he mention how many sets we should be looking at?