Many people think that it is not possible to gain muscle while losing weight. It is challenging but not impossible, but how to lose weight and gain muscle? It’s not too time-consuming if you follow all the rules and try. Although muscle provides improved mobility and metabolic health, building muscle and losing weight at the same time is no less than a big challenge.

Maintaining a proper diet and exercise combination is most important for weight loss and muscle growth. You should eat a balanced diet that includes regular proteins, healthy fats, and complex carbohydrates. This will help your body reduce excess calorie intake. During this time you should increase physical activity including strength training exercises.

Adequate rest and hydration are also important for weight loss and muscle building. But you have to be patient and follow the right rules regularly. Many give up shortly because they cannot succeed in this challenge. In this article, I will tell you some things that will help you lose weight as well as build muscle.

How To Lose Weight And Gain Muscle? 

Since losing weight and building muscle with Ox is no less than a challenge, you have to give it your best. If you follow the right rules you too can succeed in this challenge. But never lose patience. By following the rules below correctly, you too can lose weight and build muscle. Let’s see what the rules are for the challenge!

Create A Calorie Deficit

To lose weight you need to determine the caloric needs of the body. Then you have to consume fewer calories than the requirement so that the body has a calorie deficit. Consume fewer calories than you can burn. A deficit of 500-1000 calories per day can be a good starting point for weight loss.

Eating Healthy Food

Change the previous meal chart and focus on regular servings of fruits, vegetables, lean protein, and healthy fats. Avoid all processed foods, sugary foods, and saturated fats. They contribute to weight gain so eat foods that will keep you full without gaining weight.

Eat Enough Protein

Protein plays a major role in building muscle, so get enough protein. Eat 1-1.5 grams protein per pound of your weight. Eggs, Salmon, Chicken breast, Greek yogurt, Tuna, Lean beef, Shrimp, and Soybeans can be kept in daily food. These will help you build muscle by meeting your protein needs.

Strength Training

Strength training is essential for muscle building so focus on compound exercises. Aim for strength training at least 3-4 times a week. It will help you build muscle by burning excess fat from your body. Push-ups, Burpees, Plank-up, Triceps dips, inchworms, lunges, and squats These workouts will work towards building your muscles which you can do at home.

Get Enough Rest

Getting enough rest is just as important as protein intake and exercise to build muscle. When you get rest your muscles will grow and recover. So you need to sleep at least 7-9 hours every night. It is important to rest for 48 hours between strength training sessions for each muscle group. So make sure you get enough rest and avoid waking up at night.

Stay Hydrated

Water plays a major role in good health. Drinking enough water regularly will keep you hydrated and full. Drinking water will make you feel fuller which will make you eat less food. This will help you stay hydrated and lose weight. So you should drink at least 2 to 3 liters of water every day.

Avoid Stress

Stress can affect weight loss and muscle building. So always try to avoid stress. You can regularly do stress-relieving activities like yoga or meditation to reduce stress. Through these exercises, you can keep yourself active by keeping stress at bay.

10 Super Food To Lose Weight & Gain Muscle

Just as food can make us gain weight, we can also lose weight by consuming certain foods. If only you could learn about some foods that work for muscle building as well as weight loss! Are you wondering? Yes, at this stage I will tell you about some foods that will help you build muscle and lose weight.

how to lose weight and gain muscle
Food To Lose Weight & Gain Muscle

1. Chia Seeds 

Chia seeds contain a lot of fiber, which is why it is also called the king of fiber. It is ideal for weight loss. It slows down digestion so you don’t have to eat for long. By consuming 2 tablespoons of chia seeds per day, you can meet about a quarter of your daily fiber needs. You can eat it with snacks or pudding.

2. Fatty Fish 

Seafood is generally high in protein which helps keep you fuller for longer. The role of protein in weight gain and muscle building cannot be denied. So you should eat 8-10 ounces of seafood per week to lose weight. The fatty acids in it support heart and brain health as well as help burn fat.

3. Whole Grains

One of the best ingredients to fuel yourself while losing weight is whole grains. Whole grain means grains like wheat, rice, quinoa, etc. It provide rich amount of vitamins, minerals, and fiber. Along with protein and healthy fats, foods made with these vegetables can reduce carbohydrate and sugar cravings. So adding whole grains to a weight loss diet is a great decision.

4. Apples 

Apples can easily keep you full for a long time. It can be stored throughout the week and eaten daily. You can add it to salads, smoothies, or even on its own. It is a powerful antioxidant that contains pectin and helps in weight loss. You can eat an apple when you feel hungry after a workout. This will make you feel full and not gain weight.

5. Red Meat 

By red meat, we usually mean the lean meat of the cow. Meat from grass-fed cows is rich in protein, vitamin B12, heme iron, zinc, creatine, carnosine, and omega-3. So if you eat it, you can get many nutritional benefits from it. Since red meat is lean, there is no risk of weight gain.

6. Mixed Nuts 

Nuts are always an essential food for good health. You can add a mixture of different nuts to your daily diet. It contains protein, fiber, vitamin E, zinc, potassium, magnesium, etc. This is great when you want to gain a healthy weight. So mixed nuts are an effective ingredient in muscle building.

7. Whole Eggs 

Whole eggs contain protein which is perfect for weight loss. Eggs can be eaten as a low-calorie breakfast. You can eat this by using versatile dishes. You can add eggs to snacks, lunch, or dinner. It will meet your protein needs without increasing calories. As a result, you can lose weight as well as build healthy muscles.

8. Avocados 

Avocados can provide healthy fats and fiber. Hence it can be added to any diet. It helps in healthy weight loss as compared to other fruits. By consuming this fruit daily, you can reduce visceral fat tissue. Avocados can be added to a variety of dishes, including pasta, salads, and avocado chicken salad.

9. Dark Chocolate

Dark chocolate is a very popular ingredient for weight loss. You can add it to smoothies or eat it straight. It is rich in fiber and nutrients that help in weight loss. Dark chocolate does not contain sugar like other chocolates, so it does not provide calories and does not cause weight gain. Cocoa, the main ingredient in dark chocolate, contributes to weight loss.

10. Yogurt

Yogurt contains a type of bacteria that helps to improve gastrointestinal health. But avoid eating sugary fruit or frozen yogurt. Sugary yogurt works well in weight gain so don’t buy it. Always try to eat low-fat yogurt which is effective in weight gain and muscle building. It works even better if you combine berries and flax seeds with yogurt.

7 Muscle Gain & Weight Lose Workout

Weight loss is possible by eating a healthy lean diet, but building muscle is essential. However, not all types of exercise can help build muscle. Here I have discussed a few exercises each of which is great for building muscle. Let’s learn more about the exercises!

how to lose weight and gain muscle
Muscle Gain & Weight Lose Workout

1. Shoulder Press 

Shoulder Press is an effective exercise for muscle building. Repeat this exercise 6-10 times in 3-4 sets per day to build healthy muscles. At first, you can use free weights to perform the exercise. To perform the exercise, stand straight and raise your hands with the equipment facing the body. After raising the hands, bring the palms forward and straighten the arms completely. Then slowly return to the original position through the same process.

2. Pull-up

Pull-ups are the best exercise for building muscle and losing weight. You don’t have to go anywhere to do this exercise. The exercise can only be done with a solid bar held forward. This exercise needs to be repeated at least weekly for healthy muscle building and weight loss. Repeat the process 7-9 times in three standard sets and observe the results.

3. Squats

Squats create a muscle-building environment. Although no equipment is required to do this, you can use a pair of free weights if you wish. This exercise also works the quadriceps, hamstrings, abdominal muscles, and lower back. A standard suggestion is to repeat the exercise 10 to 15 times in three to four sets. If you do this using heavy equipment it will take you into the hypertrophic range to encourage muscle growth.

4. Deadlift

Deadlifts burn fat and build muscle at the same time. The heavier you lift, the faster you’ll notice results. By incorporating deadlifts into your fitness program, you can burn fat in your legs, back, arms, and shoulders and gain muscle mass. Most powerlifters perform this exercise 1-8 times per set. But for beginners, it is recommended to repeat 3-5 times per set. But for those who want to add more muscle, deadlift more than 8-12 reps.

5. Barbell Row

The barbell row exercise emphasizes the upper body which is great for bulking up the back and arms. Bodybuilding lifting tempo is used to perform this exercise. It has to be lifted explosively upwards but lowered slowly with less control on the way down. By doing this exercise you can build upper and lower body muscles simultaneously. 15 repetitions per set should be done for best results. But beginners can start the process with 5 repetitions per set.

6. Bench Press

Bench press helps increase upper body strength. The exercise usually works many muscles in the chest, shoulders, and arms simultaneously. To do this you need to set a bench to a 30-45° incline. To begin the procedure, sit with your back on a bench with your feet on the floor and palms facing forward with free weights in your hands. Now lift both hands to chest height while exhaling. Extend the arms fully and bring them back to the starting position. Repeat the process 8 to 10 times in three sets.

7. Lunges

This exercise works the entire body. The exercise can be done anywhere without any equipment. To do this workout, stand straight with hands on hips. Then take a long step with the feet slightly shoulder-width apart until the thighs are parallel to the ground. During this time the knee will be above the ankle. Then come forward on your knees and land on the heels and inhale. Exhale and return to the previous position. Repeat the process 8-12 times in 2-3 sets.

5 Additional Tips To Gain Muscle & Lose Weight

You need to follow the right guidelines to lose body weight and gain muscle. I have already shared with you a few things following which you can succeed in this challenge. But at this point, I’m going to give you some additional tips. Hope the tips will be useful for you.

how to lose weight and gain muscle
Tips To Gain Muscle & Lose Weight

1. Change Training Program Every 3-6 Weeks

After a few weeks of doing the same exercise, some changes should be made. By doing this our body will progress and we can be more motivated. New exercises will surprise our body which is very effective for weight loss. Changing up training will keep us fresher and more excited, so we’ll be motivated to exercise longer.

2. Use Branch Chain Amino Acids (BCAA)

It will help you build muscle and burn additional fat. Also, this supplement works great to keep the body active by filling the calorie deficit. You can drink this surfeit instead of water to keep yourself hydrated and build lean muscle. A good quality natural or herbal BCAA supplement is more like a supplement.

3. Avoid Calorie Restriction

We try to eat less to lose weight but this is not good at all for muscle building. So our best way to lose fat but keep muscle is to avoid undereating. You will be healthy and strong if you consume enough carbohydrates, fats, and proteins. Of course, continue to consume healthy calories according to your body’s needs, this will help you build muscle.

4. Use Heavy Weights For Workout

No matter how long you exercise, if the equipment isn’t heavy it won’t be enough to build muscle. So it is important to focus on the weights you are exercising with that are heavy enough. Adapting the body to using heavier weights is better for lean muscle growth. People who try to lift heavy weights to build healthy muscle and lose weight tire quickly, but succeed in burning more fat.

5. Sleep Well

When you work out using heavier weights, you will get more tired. Adequate sleep is necessary to eliminate fatigue. If you want to stay fit, there is no substitute for sleep. Sleep deprivation negatively affects exercise performance as well as makes recovery more difficult. Adequate sleep is crucial for the human body’s immune health, cognitive function, exercise recovery, and insulin sensitivity.

Frequently Asked Questions:

Can You Lose Weight and Gain Muscle Same Time?

It is possible to lose weight and gain muscle at the same time with the right approach. But this is not an easy task, you can overcome this challenge only if you follow the right guidelines. First, you should aim to lose fat and lose weight. Focus on building muscle after losing excess fat.

You need to participate in some lifting program to build muscle. Instead, eat foods that provide fewer calories than you lose. By doing this you will be able to burn fat and build muscle mass. While on this challenge, priority should be given to protein-rich foods, which are good for fat loss and muscle building.

Is It Difficult To Gain Muscle And Lose Weight?

Losing weight is considered easier than building muscle. But losing weight and gaining muscle at the same time is no less of a challenge. But it is not impossible to do, only if you eat right and do a strength workout.

Consume foods that provide adequate protein and create a calorie deficit. Also, try to do as heavy a workout as you can afford. In addition to these two, you should also aim for adequate rest and good sleep to build muscle.

Should I Lose Fat First Or Build Muscle?

Of course, you need to burn fat first. When you focus on building muscle, your first task will be to burn excess body fat. Only after losing fat will you see your real muscles. So if you build muscle without losing fat, it may not be healthy muscle. On the other hand, when you’re trying to build muscle, it can work to burn fat. As a result, it will take longer to build muscle. You can start with some fat loss diet and workout first.


Hopefully, you now know how to lose weight and gain muscle. Although this is a long-term challenge, you will be able to do it if you follow the rules I have shown. All you need to do is to do a proper workout, consume enough protein-rich food and get 6-8 hours of good sleep every night. In addition, you must be patient, because building muscle takes time.

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