How to lose fat and gain muscle… at the same time

Let’s be clear on something.

Nothing and no one will be able to beat the law of physics… and in this case, the law of thermodynamics.

If you want to lose fat then you have to create a caloric deficit.

Want to build muscle? Then create a caloric surplus.

It’s that simple (no one said easy).

So with that in mind, let me ask you.

“Do you think it is possible to lose fat and gain muscle at the same time?”

Well, the answer might be quite contradictory.

But to put it simple, yes… it’s possible.

How do you do this? 

One way that can be the answer might be in what’s known as the diet after the diet.

You may know it by the name of reverse diet.

There have been numerous cases (and I’ve been part of these) of people who are increasing their calories to get it back to their maintenance (so theoretically creating a caloric surplus), yet…

They are able to not only keep the same weight they had when they started. 

Some even start losing weight (mostly fat).

But some individuals who are able to do this, the few pounds they add from doing a reverse diet can actually put that into muscle.

Don’t ask me how this is possible as there’s no actual research that helps clearly understand this, yet…

the hypotheses around it are pretty convincing.

Since reverse diets are done after you finish a cutting season, you are way lower to your predicted maintenance calories, even when your current calories are your actual maintenance calories.

The takeaway here is simple… 

even when it’s not clear how losing fat and gaining muscle is possible at the same time, it only happens under particular situations (if any), like when you’re a completely newbie to training or when you’re using some extra “help” (you know what I mean 💉).

Just don’t go and think that you’re going to do a reverse diet (or other way) today just so you can experience both results.

Doing this might actually get you the opposite results.

So know that when you are done with losing fat, you may be able to build some muscle… and in some cases, lose some more fat while increasing your calories.

That’s something you cannot 100% control, but you can control the goal you have when losing fat OR gaining muscle.

Focus on one goal at a time and you’re going to eventually get the body you can feel proud of.

But that doesn’t mean this is the only way to lose fat and gain muscle at the same time.

You see, besides this speculation… 

There are 3 other ways you can get shredded and jacked while losing fat at the same time.

You can do this when you’re a complete newbie to resistance training (or are getting back after years of not working out), when doctors would categorize you as overweight or obese, or… when using some steroids.

Chances are you won’t fit – and you shouldn’t, either – into one of these 3 options (or a combination of any of the previous ones).

The point being…

While is it 100% possible to get both lean and big at the same time, it’s not recommended and hardly applicable if you’re not in one of the 3 categories.

Your amigo fitness,

Ivan Iniguez