Question: Can I Burn Fat and Build Muscle At The Same Time?

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Hi, I am creeping up on 30 years old and I am 6ft 2in. 225lbs of mostly fat.

I have been lifting and paying close attention to my diet, also mixing in my cardio. Pretty much using just the information from your web site. I want to loose the fat and gain mass.

What I need to know is should I concentrate more on the fat loss or muscle gain? Is trying to do both feasible? I have already improved tremendously in the gym. Though I still look like a ball of dough.

The gym has been a great stress reliever. I can't believe I didn’t start this sooner. Also, being such a late starter, are there any special tips. Please pray for me.

- John


Hi John,

Thanks for the great question.

I think this question all depends on what you want to do in terms of your physique. Without knowing other information such as your current training routine and dietary habits, it's hard for me to determine where you need to improve.

However, based on your comment “I still look like a ball of dough” tells me that you might be a tad overweight.

I'm going to suggest you cut down on your calorie intake and watch what you eat.

Since summer is almost here, this is probably your best bet since you probably want your muscles to show instead of being hidden under an inch of flab.

The only way to do this is to strip off the fat. As I said before, I don't know what you're doing in terms of weight training but I suggest you keep on doing what you're doing because it seems to be working for you. However, I do suggest you step up your cardio a bit.

Try and perform your cardio 5 times a week doing 15 to 25 minute sessions. Try and do the cardio sessions as soon as you've finished your weight training workout.

As for your diet, cut out all junk food, especially after dinner snacks. Your goal is to lose 2 to 3 pounds per week. If you can do this, you are on the right track and will have muscle definition by the end of June.

You can certainly try and build muscle and burn fat but to be honest, you might be teeter tottering between the two so you might as well go for one and do it right.

Cut the fat off and from there you'll start to feel better and begin to build a new foundation of muscle.

This is important. Remember, cut out all junk food and don't eat any starchy or simple carbohydrates after 6:00 PM. I suggest you have some fibrous carbohydrates such as cucumbers, carrots, and celery.

Try reading this page here for some more information: Burning fat and building muscle

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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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