Can you lose weight and build muscle at the same time?
YES!
Dozens of times over the years I’ve been talking with potential clients and they say they want to wait to start strength training until after they lose weight. Because while they want to get stronger, build muscle, and tone up…their #1 goal is weight loss.
You COULD take this approach if you want, but you’re just wasting time.
You can absolutely build muscle/reap all the benefits of strength training while in a calorie deficit. (Calorie deficit = eating fewer calories than your body burns each day which is this only way to lose weight!)
I mistakenly used to think it makes sense to alternate between bulking and cutting cycles, where you spend 3-6 months intentionally overeating to build muscle and then 1-3 months eating in a calorie deficit to get rid of the fat you gained.
Again, you COULD do it this way but the best option for 99% of the population is just to create a calorie deficit until you hit your weight loss goal, strength train 2-3 days per week (2-3 sets per muscle group done twice per week, taking those sets close to failure), walk 6k-10k steps daily, and track your progress using a scale and monthly pictures/measurements.
You CAN have your cake and eat it too.
Being in a calorie deficit will have little to no impact on how quickly you build muscle. The 2 most important things are ONE- are you training correctly and close to failure and TWO are you getting enough protein (though even this is a much lower number than you’ve likely been told.)
If you want to lose weight, create a daily calorie deficit. And if you want to reap the benefits of strength training, start training 2-3 days per week.
Do them both if you want to build muscle and lose weight at the same time!
-Coach Nate
P.S.- if you’re ready to start losing weight and strength training today, join my 12 Week Program where we coach you on strength training, nutrition, a walking plan, and we hold you accountable every step of the way.
Just click here then click the “consultation” button and fill out the form.
We’ll reach out within 24 hours to schedule your phone consultation to see if we’re a good fit to work together!
