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How to Build Muscle and Lose Fat: 6 Authentic Tips [2020]

Performing workouts can have reasons and those include improvement of health, loss in fat deposit, gain in lean muscles or to simply feel better.

There is nothing wrong with having multiple goals simultaneously. 

It may sound a little weird or conflicting but losing fat and gaining muscle is possible.

If you are willing to learn how to build muscle and lose fat deposit at the same time, this article will certainly be for you.

Build muscle and lose fat simultaneously by applying the right tactics.

It just sounds so easy!

If it is actually so easy, why will not many of us be not able to do it?

There are people who believe that it takes workouts that you perform religiously, tough and strict diet plans or even some think that it is always steroids that can make such impossible thing possible and give you the answer how to build muscle and lose fat

Well, to be honest, they all are wrong!

Building muscle and losing fat at a time is not impossible and it is not irrational either to think that it is doable.

You do not need to have knowledge of Einstein or fancy steroids or drugs to answer how to build muscle and lose fat

There is a valid reason whether you are able to do it or not and it is related to training, your body composition and stuff like this.

In short, we are trying to say that you cannot blame any one single factor when you are talking about the topic “build muscle and lose fat”.

Therefore, we are going to cover almost all the factors that can play a vital role in your journey of finding the answer to your question “how to build muscle and lose fat”.

Let us dive in!

What is the reason behind, why building muscle and losing fat is such a tricky business?

Protein biosynthesis is mainly responsible in keeping people‘s dream of losing fat and building muscle in a pipeline.

Every single day the basic unit (cells) of the human body faces “the process of maintenance or maintenance work” and by the completion of this process, the system eliminates faulty, degraded, or damaged cells and the formation of new cells take place.

Moreover, protein synthesis indicates the mechanism of creating new basic body units (cells) and protein degradation means the removal of those cells that are unwanted.

When the health and dietary situations come under the normal category, muscle tissue tends to be stable and the cellular regeneration cycle tends to be balanced.

Therefore, an average individual neither builds muscle or loses fat and the ratio of fat and muscle remains unchanged.

However, if no action has been taken, the human body starts losing lean muscle with the passage of time or due to the aging process.

Next thing,

When we take part in training muscle mass (to learn about how to build muscle and lose fat) we unintentionally happen to damage the muscle fiber cells and it is a very clear indication for the body to elevate the rate of synthesis of protein to fix the occurred damage.

No doubt, human bodies are smart!

Thus, our bodies start adapting to confront the situations better that are causing the damage to the muscle.

The first line of defense of our body is to add more cells to the fiber of muscles and this is the very reason for getting muscle huge and better.

(It may also be explaining why on earth this overloading is actually in the favor of muscle building and strength).

Hence, we happen to consider that the growth of muscle is mainly the outcome of rate of synthesis of the protein that exceeds the decomposition of protein with the passage of time.

It is another way of saying that when your body undergoes the process of synthesis your body does not lose protein but it actually generates better muscle ratio.

However, if it generates less than what it loses, it will cause you loss of muscles but it generates the same amount of protein that you happen to lose, there will be no gain or no loss in your muscle mass. 

That is the very reason that bodybuilders tend to everything in their approach to keep the protein synthesis levels high and try their best to decrease the rate of protein degradation.

That includes

  • Following a High carb and high protein diet
  • Consumption of nutrition (Pre-workout and post-workout)
  • Weightlifting (Heavy compound)
  • Before bed taking protein
  • Restricting cardio
  • Appropriate supplementation (that can produce results without damaging health)

To cut a long story short, they are opting for every possible way to ameliorate synthesis of protein and suppress the degradation of protein but with the goal of increasing as much mass as they probably can get.

By now we have been cleared regarding the primary physiology of the growth of muscle,

This is the time to check out how fat loss affects it.

For losing fat, you should provide your body less food (energy) than what is able to burn.

It simply defines energy or calorie deficit and it is one of the important factors in the process of effective weight loss.

No matter what you happen to eat, if you are taking more food what your body is habitual to burn, you will not be getting leaner any time sooner.

For seeing a noticeable fat loss, a significant calorie deficit is vital that can help the body to adapt in numerous ways.

Two main adaptations that will particularly be relevant

  1. Protein synthesis rates
  2. The levels of anabolic hormone

it is easy to suppose, these little tweaks can directly influence your body’s potential to generate muscle (new) protein

To set things even worse, a lot of people tend to lose weight, make training and diet errors that just affect muscle building process and speed up the loss of muscle.

Hence, it is a general misconception that when you want to gain muscle mass, you cannot sustain a calorie deficit for losing fat.

(There are always some room for exceptions but in 99% times, this is not the case)

1. Calorie Deficit is mandatory

The first thing to learn regarding how to build muscle and lose fat.

Importance of micronutrients in your diet

You are likely to build muscle in the period of calorie deficit but most probably, you are not likely to lose fat except when you are in deficit recomp (body recomposition) in the period of calorie deficit.

It is crucial that you do not opt for a large deficit as it has the potential to cause severe muscle loss, mood crashes and energy decline and numerous other issues.

So how much calorie decrease is much too large? What is the extreme limit?

Well, the answer is available and it is thanks to the researchers at the University of Jyvaskyla.

The researchers of that university conducted a research with domestic and international sprinters and field and track jumpers with a decreased level of body fat (somewhere 10% or less).

These subjects were segregated into two teams.

  • 300 calorie deficit per day (approximately 12 % below their total energy expenditure per day).
  • 750 calorie deficit per day (approximately 25% below their total daily energy expenditure)

Both the teams consumed a diet that was high in protein and after 4 weeks’ period, the athletes on a 300-calorie deficit reduced a negligible amount of fat and muscle.

On the other hand, the team on a 750-calorie deficit reduced averagely around 4 pounds of fat and very low level of muscle.

These discoveries have made one thing clear that you can be aggressive with your approach to calorie restriction but recklessness cannot be a good idea and dramatic elevation in fat loss without sacrificing huge muscle.

Hence, it is a general recommendation to go for a 20% to 25% calorie deficit for fat loss.

2. Pay heed (Heavy Compound Weightlifting)

The most common advice to concentrate on high-rep workout sessions to seriously “torch fat away” is nothing but stupidity.

Heavy weight lifting

Attaining that desired look of a chiseled body is only about possessing enough muscle and a low body fat percentage.

One method of training will not likely to make you appear more shredded than the other approach.

Therefore, if you are willing to appear as great as possible when you acquire a lean body shape, you will definitely like to add more muscles to the body frame.

When you have this kind of goal in your mind, it will be impossible to stress more the importance of heavy and compound weightlifting in your workout regimens.

To know, how to build muscle and lose fat

What are exactly compound exercises?

Compound exercises consist engagement of multiple major muscles and need the almost whole body strength and effort to perform them.

The best examples of compound exercises

  • Deadlift
  • Bench press
  • Squat
  • Military press

Usually, isolation moves have one single muscle group and need noticeably less strength and effort to perform.

The best examples of isolation exercises

  • Cable Flys
  • Side lateral raise
  • Biceps curl

To cut a long story short, if you are willing to develop optimum muscle mass and strength, you need to focus on the exercises that are compound in nature.

This is a known thing in the circle of bodybuilding and strength training for almost decades and now even there is scientific evidence available to prove this very point.

This is actually the main reason that why the most famous weightlifting programs around the globe revolve in the surrounding of gaining strength on just a few compound lifts because this thing actually works.

3. How heavy is actually heavy?

This is the very question that has various forms and most the athletes and bodybuilders happen to have this question when they set out their exercises and to find out how to build muscle and lose fat.

How heavy should you be training or which rep range is the most suitable for you?

Is ten to twelve range that is already part of most of the workout relatable magazines. Higher? Lower?

The answer to this question is far from easy. The amount of disagreement among the experts keeps you confused or assuming what to believe and what to not

This is the story of past and things are a little easy now to understand.

If you are willing to optimize your muscle growth, you should be opting for training with heavy loads and the volume should be moderate.

You want to stress heavyweights

80% + of 1RM


4 to 6/5  or even 7 range of range

Whereas your rep number should be somewhere 60 to 80 for each (major) muscle group per week.

As with the stress on compound movements, there has been anecdotal and scientific evidence available for decades.

For instance, one proper design study published at the start of this current year.

The study subjects were 33 physically active, resistance-trained males into two teams

A high volume with the intensity of moderation team that performed four workouts each week has 4 sets each exercise in the rep range of 10 to 12 (70% of 1RM).

A high intensity with moderate volume team that performed the same number of workouts (four workouts) each week. Each exercise has 4 sets in the 3 to 5 rep range (90 % of 1 RM)

Both the teams were actually performing the same exercises  (which comprises the bench press, seated shoulder press, deadlift and back squat).

Both the teams followed the eating pattern as per instructions

The outcomes????

After the 8-week training session, the researchers found that the high-intensity team increased noticeably more muscles and strength than the high-volume team.

It is nothing to surprise about that it was the high-intensity team that got better strength but yes, nobody expected that they increased muscle as well.

The researchers mentioned two main causes that why the heavier training defeated the lighter training

  • The muscles bore higher intensity of mechanical emphasize
  • On the other hand, the higher volume training leads to higher intensity of metabolic stress.
  • Greater activation of fibers of muscles ends up better adaptation across a larger % of the tissues of muscles.

What are we getting from this clinical study or the similar nature studies?

  • We should pay attention to lifting heavy weights for fewer reps. This is more vital than optimizing fatigue on the cellular level via high-rep sets, giant sets, drop sets etc.
  • We ought to pay attention to the overload progressively. In the above-mentioned study, the subjects put on weight on the bar after starting their recommended reps for two workouts.

The main thing to consider here, an emphatic stress on overloading the muscle, not on enhancing the reps ratio. Now, it does not mean that the training of high-rep and isolation exercises have no room for weightlifting program.

Yet, they should not be the focus

4. HIIT Cardio

You are likely to lose fat without cardio but if your target is to lose on a quick pace, you would definitely like to add cardio in your routine and you can accelerate fat loss with something even through walking.

HIIT exercises

To reduce fat as quickly as possible, do (HIIT) high-intensity interval training.

HIIT is basically a style of exercise in which you substitute between periods of (almost) all-out and low effort.

Therefore, the name represents the high-intensity intervals take the body to its metabolic heights (as tough as you can opt for) and the low-intensity intervals let it revitalize (recovery)

This method of training is actually getting too much hype because the studies suggest it is quite helpful in melting fat and retaining muscle than the more conventional approach of low-intensity steady state cardio.   

5. Get a good amount of sleep

Insufficient sleep is a big no.  inadequate sleep has the tendency to affect both of your targets “build muscle and lose fat”.

sleep for bodybuilders

According to the research, the sleep deprivation is actually responsible for an imbalance of hormone that leads to muscle loss seriously.

Moreover, insufficient sleep can also decline insulin-like growth factor-I (IGF-1) levels and growth hormone that plays a cardinal role in sustaining and building muscle mass tissues.

Even there are studies available that confirm that lack of sleep elevates the levels of free cortisol that further delay muscle gain.

Additionally, in terms of sleep, the less amount of period can actually increase your appetite dramatically and that can lead to the complications in the process of fat loss.

Therefore, overeating becomes inevitable.  

6. Supplementation

You are willing to jack up your overall experience to the right level just opt for the right supplementation.

Crazy Bulk HGH X2
HGH X2 Results – Before and After HGH Pills

When you look for the right supplementation, there are numerous options available.

Your training sessions just get the right boost and you can just be sure about the diet you are following.

We recommend you to go for HGH-X2.

HGH-X2 can provide you these following qualities

  • Burn the unwanted fat
  • Elevate your overall energy levels
  • Retain lean mass
  • This supplement actually works in a natural way
  • It will not cause you any type of side effects
  • There are scientific studies available that back HGH-X2 (Somatropin) up
  • It improves the healing potential of the user
  • The use of HGH-X2 is legal
  • HGH-X2 can be part of cutting cycles

HGH-X2 is actually a legal alternative of Somatropin.

HGH-X2 has the tendencies to produce the results just like Somatropin without causing any side effects that you have to face in the case when you are using Somatropin.

Therefore, HGH-X2 (Somatropin alternative) is a sure yes!