How to lose fat and build muscle at the same time


Consume a balanced diet with enough protein, carbohydrates, and healthy fats to support muscle growth and energy for workouts.

Balanced Diet


Maintain a slight caloric deficit by burning more calories than you consume to lose fat while preserving muscle.

Caloric Deficit


Build muscle with compound movements like squats, deadlifts, and bench presses.

Strength Training


Include cardio workouts to burn calories and aid in fat loss, but avoid excessive cardio that may hinder muscle growth.

Cardiovascular Exercise


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


Allow your muscles to recover with proper rest and sleep, as muscle growth occurs during these periods.

Adequate Rest


Continuously challenge your muscles by increasing weights or resistance to stimulate growth, even during a fat loss phase.

Progressive Overload

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