We all hit our breaking point. That one moment when we look in the mirror and decide it’s time for a change. You’re ready – no, determined to start working toward your dream body.

You’re off to a great start already! That said, as helpful as motivation is for kickstarting your fitness journey, it’s still important to have a roadmap to follow. This is especially true when you have a “controversial” goal such as building muscle and losing fat at the same time.

Contrary to what some members of the fitness world will tell you, this goal is not only possible but also simpler to achieve than you might think. To learn exactly how to make your dream body a reality, all you have to do is keep reading!

Watch Your Diet

Eat healthily

As with any change in your physique, the answer to building muscle while losing fat isn’t in the gym but in the kitchen. To build muscle, you need to be in a calorie surplus, meaning you consume more calories than you burn.

However, because your goal is to burn fat at the same time, you need to be careful of the types of calories you consume. Because while ice cream and donuts will give you the calories you need, you’ll gain more mass in fat than you might like.

Instead, stick to a diet of lean proteins with plenty of fruits and vegetables and a mixture of healthy fats and carbs.

Eat More Protein

Foods With Protein For Kids

Speaking of lean protein, to build muscle fast, you need to count the grams of protein you eat in a day. For the best results, eat about 1 gram of protein per pound of body weight.

So, for example, if you weigh 150 pounds, your goal would be 150 grams of lean protein per day. Now, it can be tough to get that much protein through things like chicken and salmon alone, so it’s a good idea to consider adding protein shakes to your routine if you haven’t already.

Hit the Weights

healthy weight loss tips

A healthy diet will take you far, but you’ll still need to hit the weights to build muscle. Strength training is essential!

One of the best exercise tips we can give, however, is to remember that your body doesn’t build muscle while you’re lifting but while you’re resting.

Be careful not to work the same muscle on two consecutive days, as you’ll increase your risk of injury. If you’re new to the gym, start with 2 days a week of strength training and build from there.

Recover With Cardio


As we mentioned above, recovery is key to gaining muscle. Cardio workouts are excellent for post-strength training recovery. That said, there’s a small caveat: don’t go too hard on the treadmill, as it will make it more difficult to stay in a calorie surplus.

The goal is to use low-intensity cardio to increase blood flow, boosting the oxygen and nutrient content of your muscle cells.

And if you ever feel too worn out after your weight lifting routine? No worries! You can get the same nutrient-boosting benefits from a sonic vibration machine.

Build Muscle and Lose Fat to Boost Your Confidence

You’ve probably heard from one person or another that changing your diet or exercise routine purely for aesthetic purposes isn’t an effective motivation – but this couldn’t be further from the truth!

Whatever gets you excited to build muscle and lose fat is right for you. And best of all, you’ll not only look great but learning how to build muscle will also help you build confidence.

With that extra confidence, you’ll be ready to take further steps in your wellness journey! To learn more about improving your life through positive lifestyle choices, take a look at our blog.

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