1
Consume a balanced diet with enough protein, carbohydrates, and healthy fats to support muscle growth and energy for workouts.
Balanced Diet
2
Maintain a slight caloric deficit by burning more calories than you consume to lose fat while preserving muscle.
Caloric Deficit
3
Build muscle with compound movements like squats, deadlifts, and bench presses.
Strength Training
4
Include cardio workouts to burn calories and aid in fat loss, but avoid excessive cardio that may hinder muscle growth.
Cardiovascular Exercise
5
Ensure adequate protein intake to repair and build muscle. Aim for 1.2 to 2.2 grams of protein per kilogram of body weight.
Protein Intake
6
Allow your muscles to recover with proper rest and sleep, as muscle growth occurs during these periods.
Adequate Rest
7
Continuously challenge your muscles by increasing weights or resistance to stimulate growth, even during a fat loss phase.
Progressive Overload