{"id":59851,"date":"2024-04-02T14:06:04","date_gmt":"2024-04-02T14:06:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=59851"},"modified":"2024-04-02T14:06:04","modified_gmt":"2024-04-02T14:06:04","slug":"best-way-to-gain-muscle-and-lose-fat","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/","title":{"rendered":"Best Way To Gain Muscle and Lose Fat (Meal Plan and Workout Included)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Can_You_Lose_Fat_and_Gain_Muscle_At_The_Same_Time\" >Can You Lose Fat and Gain Muscle At The Same Time?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#What_Is_The_Fastest_Way_To_Lose_Fat_and_Gain_Muscle\" >What Is The Fastest Way To Lose Fat and Gain Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#What_Should_I_Eat_To_Lose_Fat_and_Gain_Muscle\" >What Should I Eat To Lose Fat and Gain Muscle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Protein_Rich_Foods\" >Protein Rich Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#High_Fiber_Carbs\" >High Fiber Carbs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Healthy_Fats\" >Healthy Fats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#7_Day_Meal_Plan_for_Muscle_Gain_and_Fat_Loss\" >7 Day Meal Plan for Muscle Gain and Fat Loss<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Day_7\" >Day 7<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#How_Can_I_Lose_Fat_and_Build_Muscle_With_Exercise\" >How Can I Lose Fat and Build Muscle With Exercise?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Day_1_Lower_Body\" >Day 1: Lower Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Day_2_Upper_Body\" >Day 2: Upper Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Day_3_Rest_and_Recovery\" >Day 3: Rest and Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Day_4_Full_Body_HIIT\" >Day 4: Full Body HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Day_5_Lower_Body\" >Day 5: Lower Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Day_6_Upper_Body\" >Day 6: Upper Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Day_7_Rest_and_Recovery\" >Day 7: Rest and Recovery<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#What_Are_The_Signs_of_Gaining_Muscle_and_Losing_Fat\" >What Are The Signs of Gaining Muscle and Losing Fat?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Changes_In_Measurements\" >Changes In Measurements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Increased_Strength_and_Endurance\" >Increased Strength and Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Lower_Body_Fat_Percentage\" >Lower Body Fat Percentage\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Improved_Wellness\" >Improved Wellness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Improved_Overall_Health\" >Improved Overall Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Does_Lifting_Weights_Burn_Fat\" >Does Lifting Weights Burn Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Do_You_Lose_Fat_or_Muscle_First\" >Do You Lose Fat or Muscle First?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#What_Burns_Fat\" >What Burns Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#Can_You_Gain_Muscle_While_Cutting\" >Can You Gain Muscle While Cutting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#What_Is_The_30-30-30_Rule_for_Weight_Loss\" >What Is The 30-30-30 Rule for Weight Loss?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">For many, <a href=\"https:\/\/betterme.world\/articles\/body-recomposition\/\">body recomposition<\/a> is an elusive goal; the goal to sculpt the ideal physique by losing fat and gaining muscle simultaneously.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_way_to_gain_muscle_and_lose_fat&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_way_to_gain_muscle_and_lose_fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gaining muscle requires a caloric surplus to fuel muscle growth, but losing fat requires a caloric deficit to encourage the body to burn stored fat for energy. This creates a contradictory situation because these two goals demand opposite nutritional needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, is achieving significant muscle gain while also reducing body fat percentage an impossible goal? Or, are there effective strategies and methods that can be employed to navigate this balancing act successfully?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what experts have found: with the right combination of diet, exercise, and lifestyle adjustments, it is indeed possible to achieve both objectives. You really can gain muscle and lose fat, but you should be ready to follow a structured plan.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Lose_Fat_and_Gain_Muscle_At_The_Same_Time\"><\/span><b>Can You Lose Fat and Gain Muscle At The Same Time?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It can be possible to lose fat and gain muscle at the same time. However, simply eating a balanced diet and doing some resistance training may not be enough. To successfully achieve both goals, you should have a solid understanding of how your body works and what it needs to make these changes happen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to gain muscle and lose fat is to prioritize energy balance. This refers to the relationship between the number of calories you consume and the number of calories you burn through daily activities and exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As stated, to lose fat you need to be in a caloric deficit \u2013 consuming fewer calories than your body needs for maintenance. This causes your body to tap into stored fat for energy, resulting in fat loss (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/calorie-deficit\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, to gain muscle, you need to be in a caloric surplus \u2013 consuming more calories than your body needs for maintenance. This provides the necessary fuel for muscle growth and repair (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2019.00131\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2020 study published in the Strength and Conditioning Journal, found that a moderate caloric deficit, combined with resistance training, can lead to simultaneous fat loss and muscle gain (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2020\/10000\/body_recomposition__can_trained_individuals_build.3.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, since the study was based on a small group of athletes, the average person may not have the same straightforward results. The rate of progress will be slower when focusing on both goals simultaneously.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_way_to_gain_muscle_and_lose_fat\">experience the fun side of fitness <\/a> and dieting with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Fastest_Way_To_Lose_Fat_and_Gain_Muscle\"><\/span><b>What Is The Fastest Way To Lose Fat and Gain Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The fastest way to lose fat and gain muscle is by focusing on one goal at a time. This approach allows you to direct all your efforts and resources towards that specific goal, resulting in faster progress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We recommend focusing on muscle gain first, for a few reasons:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Building muscle requires a caloric surplus. You need to consume more calories than you burn for your muscles to have the necessary resources for growth and repair (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2019.00131\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle is metabolically active, meaning more calories are burnt there at rest compared to fat. By gaining muscle, you are increasing your basal metabolic rate (BMR) and burning more calories throughout the day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you gain muscle, your body will naturally start to burn more fat, due to the increase in BMR. So, by focusing on muscle gain initially, you can indirectly support fat loss.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once you have built a solid foundation of muscle mass and strength, you can then switch gears and focus on losing fat, while maintaining that lean muscle mass.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_I_Eat_To_Lose_Fat_and_Gain_Muscle\"><\/span><b>What Should I Eat To Lose Fat and Gain Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A high protein, calorie-controlled diet is essential for simultaneously losing fat and gaining muscle. You may want to include some form of carb cycling to provide your body with the necessary energy for both goals.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein_Rich_Foods\"><\/span><b>Protein Rich Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to research, consuming 1.6-2.2 grams of protein per kilogram of bodyweight daily is optimal for muscle gain while in a caloric surplus (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6680710\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein is also essential for losing fat as it helps to increase satiety, meaning you feel full longer and are less likely to overeat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539343\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods rich in protein include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean meats such as chicken, turkey, and beef<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy products and eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant-based foods like tofu, beans, lentils, tempeh, and quinoa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seafood and fish, for example, salmon or shrimp<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High_Fiber_Carbs\"><\/span><b>High Fiber Carbs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Go for high fiber carbs to help fill you up and support your goals. Research shows a diet high in fiber is linked with lower body mass and imroved body compositio through reducing body fat and increasing lean mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid refined, processed, and sugary carbs and prioritize:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains like quinoa or\u00a0 brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes and beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits and vegetables<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_way_to_gain_muscle_and_lose_fat\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8-1.png\" alt=\"best way to gain muscle and lose fat\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Healthy_Fats\"><\/span><b>Healthy Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Make sure to include healthy fats in your diet. These are essential for hormone production and overall health. They also contribute to satiety and can help you feel more satisfied after meals (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK53550\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Healthy fat sources include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds and nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish, for example, sardines, mackerel, and salmon.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7_Day_Meal_Plan_for_Muscle_Gain_and_Fat_Loss\"><\/span><b><a href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/\">7 Day Meal Plan for Muscle Gain<\/a> and Fat Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a meal plan for building muscle and losing fat for woman and men:<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breakfast: Greek yogurt, almonds and berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunch: Grilled chicken and quinoa salad with vegetables and mixed greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dinner: Baked salmon with brown rice and roasted vegetables<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breakfast: Avocado toast with scrambled eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunch: Tofu stir-fry with veggies and brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dinner: Lean beef stir-fry with broccoli and whole wheat noodles<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breakfast: Oatmeal with almond butter and banana slices<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunch: Turkey and cheese sandwich on whole grain bread with a side of fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dinner: Baked chicken breast with roasted sweet potatoes and green beans<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breakfast: Protein smoothie with banana, spinach, almond milk, and protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunch: Grilled shrimp Caesar salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dinner: Baked pork tenderloin with roasted asparagus and quinoa<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breakfast: Veggie omelet with whole grain toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunch: Black beans and quinoa bowl with salsa and avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dinner: Baked halibut with steamed vegetables and wild rice<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/lying-abdominal-stretch\/\"><i>The Lying Abdominal Stretch: 15 Abs, Core, and Supporting Muscle Stretches<\/i><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breakfast: Greek yogurt parfait with granola and fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunch: Hummus wrap with veggies and grilled chicken<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dinner: Turkey chili with mixed greens salad<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breakfast: Whole grain waffles topped with peanut butter and berries<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunch: Grilled salmon with farro and roasted Brussels sprouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dinner: Beef stir-fry with mixed vegetables and cauliflower rice<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can find more details about eating for body recomposition in our previous blog: <\/span><a href=\"https:\/\/betterme.world\/articles\/muscle-gaining-meal-plans\/\"><b>Muscle-Gaining Meal Plans<\/b><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_way_to_gain_muscle_and_lose_fat\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/9-1.png\" alt=\"best way to gain muscle and lose fat\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Lose_Fat_and_Build_Muscle_With_Exercise\"><\/span><b>How Can I Lose Fat and Build Muscle With Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A study conducted by the American Council on Exercise, found that combining resistance training with high-intensity interval training (HIIT) can increase muscle mass, while also promoting fat loss (<\/span><a href=\"https:\/\/www.acefitness.org\/continuing-education\/certified\/june-2018\/7011\/ace-sponsored-research-is-hiit-resistance-exercise-superior-to-traditional-resistance-training\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance training can help you gain and keep lean muscle mass (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">), while HIIT increases metabolism and promotes fat burning (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Adding both types of exercise into your workout routine can help you achieve both goals simultaneously.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of resistance training exercises include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For HIIT, try exercises like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprint intervals on the treadmill or outdoors<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-knee jump rope<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a sample 30-day workout plan to lose weight and gain muscle:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">N\/B &#8211; The workout is based on a 3-day split, with one day dedicated to rest and recovery between each training day. As for weight selection, aim for a weight that allows you to keep a proper form while completing the reps.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Lower_Body\"><\/span><b>Day 1: Lower Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats (3 sets of 12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges (3 sets of 12 reps each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts (3 sets of 12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg press (3 sets of 15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf raises (3 sets of 20 reps)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Upper_Body\"><\/span><b>Day 2: Upper Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups (3 sets of 10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent-over rows (3 sets of 12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls (3 sets of 15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench press (3 sets of 12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep dips (3 sets of 12 reps)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Rest_and_Recovery\"><\/span><b>Day 3: Rest and Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Take a day off from intense workouts to allow your body to recover.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4_Full_Body_HIIT\"><\/span><b>Day 4: Full Body HIIT<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprint intervals (10 sets of 30 seconds each)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees (3 sets of 15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat jumps (3 sets of 12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers (3 sets of 20 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-knee jump rope (3 sets of 30 seconds)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5_Lower_Body\"><\/span><b>Day 5: Lower Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts (3 sets of 10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg press (3 sets of 12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step-ups (3 sets of 12 reps each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lying hamstring curls (3 sets of 15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf raises (3 sets of 20 reps)<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_way_to_gain_muscle_and_lose_fat\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6_Upper_Body\"><\/span><b>Day 6: Upper Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder press (3 sets of 12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups (3 sets of 10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent-over rows (3 sets of 12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls (3 sets of 15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep dips (3 sets of 12 reps)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7_Rest_and_Recovery\"><\/span><b>Day 7: Rest and Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Take a day off from a round of intense workouts to allow your body to rest and recover.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Repeat this workout plan for four weeks, increasing weight or intensity as needed. Remember to listen to your body and always prioritize proper form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to gain muscle and lose fat at home, using the same approach, is to invest in a set of dumbbells or resistance bands. You can also use your own bodyweight for resistance exercises like lunges, push-ups and squats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our guide on: <\/span><b><a href=\"https:\/\/betterme.world\/articles\/7-exercises-to-build-muscle\/\">7 Exercises to Build Muscle<\/a> ,<\/b><span style=\"font-weight: 400;\">has step-by-step instructions and video demonstrations for each exercise recommended.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Signs_of_Gaining_Muscle_and_Losing_Fat\"><\/span><b>What Are The Signs of Gaining Muscle and Losing Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The initial sign that you&#8217;re gaining muscle and losing fat is that your clothes may fit differently, even if the number on the scale hasn&#8217;t changed much. This happens as muscle has a higher density than fat, so despite the same mass, your body gets smaller. Additionally, you may notice that your muscles feel firmer and look more defined.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Changes_In_Measurements\"><\/span><b>Changes In Measurements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another sign to look out for is changes in measurements. While the scale may not budge, you may notice that your waist circumference has decreased and your muscles have increased in size. To track these changes accurately, take measurements of your arms, legs, waist, and hips every few weeks.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increased_Strength_and_Endurance\"><\/span><b>Increased Strength and Endurance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As you continue to burn fat and build muscle, you may notice an increase in strength and endurance. This is because muscle requires more energy to maintain, so your body becomes more efficient at burning calories.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/push-day-workout-3\/\"><i>Push Day Workout: Your Blueprint to Powerful Chest, Shoulder, and Tricep Muscles<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower_Body_Fat_Percentage\"><\/span><b>Lower Body Fat Percentage\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most noticeable signs of gaining muscle and losing fat is a decrease in body fat percentage. This can be measured through a variety of methods, such as skinfold calipers, bioelectrical impedance analysis (BIA), or dual-energy X-ray absorptiometry (DEXA) scans (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2769821\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most of these methods are inaccessible, and tracking body fat percentages can sometimes be inaccurate. However, a simple way to gauge your progress is by taking progress photos every few weeks and comparing them to your starting point.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Wellness\"><\/span><b>Improved Wellness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How you feel is just as important as how you look. As you gain muscle and lose fat, you may notice improved wellness in terms of energy levels, mood, and overall health. Regular exercise not only helps to improve physical fitness but also promotes mental well-being.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Overall_Health\"><\/span><b>Improved Overall Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to physical changes, gaining muscle and losing fat can also have a positive impact on your overall health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your immunity may improve, your risk for chronic diseases like diabetes and heart disease may decrease, and your cardiovascular health may improve. This is because regular exercise helps to reduce inflammation in the body and promote proper functioning of various systems (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S266633761930006X\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our guide on: <\/span><b><a href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/\">How to Start Exercising Again<\/a>,\u00a0<\/b><span style=\"font-weight: 400;\">to discover many reasons why incorporating exercise into your daily routine is crucial for your overall health and wellness.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_way_to_gain_muscle_and_lose_fat\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/13.png\" alt=\"best way to gain muscle and lose fat\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_Lifting_Weights_Burn_Fat\"><\/span><strong>Does Lifting Weights Burn Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Lifting weights builds muscle, and muscle helps to burn fat. When you engage in resistance training, your muscles are challenged, leading to micro-tears that need to be repaired.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As your body repairs these tears, it uses energy (calories) which helps increase your metabolism and promote fat burning.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having a higher muscle mass also means that your body requires more energy to maintain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">), leading to increased calorie burn throughout the day.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_You_Lose_Fat_or_Muscle_First\"><\/span><strong>Do You Lose Fat or Muscle First?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If you&#8217;re following a healthy and balanced workout plan, your body will prioritize burning fat over muscle. However, if you drastically cut calories or don&#8217;t consume enough protein, your body may turn to both fat and muscles as a source of energy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To prevent this from happening, make sure to eat enough protein and fuel your body with nutritious foods.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Burns_Fat\"><\/span><strong>What Burns Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Energy expenditure (calorie burn) is the key to burning fat. To lose fat you need to consistently burn more calories than you consume through a combination of exercise and maintaining a calorie deficit (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4392176\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Different forms of exercise can contribute to energy expenditure, including cardio exercises like running or cycling, resistance training with weights, even low-intensity activities like walking or gardening.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_You_Gain_Muscle_While_Cutting\"><\/span><strong>Can You Gain Muscle While Cutting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While cutting, or being in a calorie deficit, it is possible to gain muscle. However, this process will be slower, compared to when you are in a calorie surplus. To support muscle growth while cutting, make sure to consume enough protein and continue with resistance training exercises (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5852756\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Is_The_30-30-30_Rule_for_Weight_Loss\"><\/span><strong>What Is The 30-30-30 Rule for Weight Loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 30-30-30 rule is a guideline for weight loss that suggests that you should aim to consume 30% of your calories from protein, 30% from fat, and 40% from carbohydrates. This ratio may work for some individuals, but it&#8217;s important to remember that everyone&#8217;s nutritional needs are different.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, some athletes may require a higher percentage of carbohydrates to support their training, while others may do better with a higher fat intake.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_way_to_gain_muscle_and_lose_fat&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_way_to_gain_muscle_and_lose_fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing fat and gaining muscle is a common goal for many people, and it can be achieved through a combination of resistance training, HIIT, and proper nutrition. By following a structured workout plan and monitoring your progress through measurements and how you feel, you can successfully reach your goals in a healthy and sustainable way.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>For many, body recomposition is an elusive goal; the goal to sculpt the ideal physique by losing fat and gaining muscle simultaneously.\u00a0 Gaining muscle requires a caloric surplus to fuel muscle growth, but losing fat requires a caloric deficit to encourage the body to burn stored fat for energy. This creates a contradictory situation because [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":59856,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[122,218],"class_list":["post-59851","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Best Way To Gain Muscle and Lose Fat (Meal Plan and Workout Included) - BetterMe<\/title>\n<meta name=\"description\" content=\"These 12 exercises The \u2605 BEST WAY TO GAIN MUSCLE AND LOSE FAT \u27a4 at home is through a combination of resistance training, HIIT workouts, and proper nutrition. Learn about the signs of gaining muscle and losing fat and how it can improve your overall health and wellness.in a Pilates ring workout target various muscle groups to enhance strength, stability, and control. Learn how the Pilates ring can supplement your workout routine for optimal results.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Best Way To Gain Muscle and Lose Fat (Meal Plan and Workout Included)\" \/>\n<meta property=\"og:description\" content=\"These 12 exercises The \u2605 BEST WAY TO GAIN MUSCLE AND LOSE FAT \u27a4 at home is through a combination of resistance training, HIIT workouts, and proper nutrition. Learn about the signs of gaining muscle and losing fat and how it can improve your overall health and wellness.in a Pilates ring workout target various muscle groups to enhance strength, stability, and control. Learn how the Pilates ring can supplement your workout routine for optimal results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2440748341-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kelsey Butler, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kelsey Butler, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Best Way To Gain Muscle and Lose Fat (Meal Plan and Workout Included)\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/\"},\"wordCount\":2112,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2440748341-scaled.jpg\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">For many, <a href=\\\"https:\/\/betterme.world\/articles\/body-recomposition\/\\\">body recomposition<\/a> is an elusive goal; the goal to sculpt the ideal physique by losing fat and gaining muscle simultaneously.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_way_to_gain_muscle_and_lose_fat\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Gaining muscle requires a caloric surplus to fuel muscle growth, but losing fat requires a caloric deficit to encourage the body to burn stored fat for energy. This creates a contradictory situation because these two goals demand opposite nutritional needs.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">That said, is achieving significant muscle gain while also reducing body fat percentage an impossible goal? Or, are there effective strategies and methods that can be employed to navigate this balancing act successfully?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's what experts have found: with the right combination of diet, exercise, and lifestyle adjustments, it is indeed possible to achieve both objectives. You really can gain muscle and lose fat, but you should be ready to follow a structured plan.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Lose Fat and Gain Muscle At The Same Time?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">It can be possible to lose fat and gain muscle at the same time. However, simply eating a balanced diet and doing some resistance training may not be enough. To successfully achieve both g ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/\",\"name\":\"Best Way To Gain Muscle and Lose Fat (Meal Plan and Workout Included) - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2440748341-scaled.jpg\",\"description\":\"These 12 exercises The \u2605 BEST WAY TO GAIN MUSCLE AND LOSE FAT \u27a4 at home is through a combination of resistance training, HIIT workouts, and proper nutrition. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Best Way To Gain Muscle and Lose Fat (Meal Plan and Workout Included) - BetterMe","description":"These 12 exercises The \u2605 BEST WAY TO GAIN MUSCLE AND LOSE FAT \u27a4 at home is through a combination of resistance training, HIIT workouts, and proper nutrition. 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Learn how the Pilates ring can supplement your workout routine for optimal results.","og_url":"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2440748341-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Kelsey Butler, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Kelsey Butler, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"Best Way To Gain Muscle and Lose Fat (Meal Plan and Workout Included)","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/"},"wordCount":2112,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2440748341-scaled.jpg","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">For many, <a href=\"https:\/\/betterme.world\/articles\/body-recomposition\/\">body recomposition<\/a> is an elusive goal; the goal to sculpt the ideal physique by losing fat and gaining muscle simultaneously.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_way_to_gain_muscle_and_lose_fat\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Gaining muscle requires a caloric surplus to fuel muscle growth, but losing fat requires a caloric deficit to encourage the body to burn stored fat for energy. This creates a contradictory situation because these two goals demand opposite nutritional needs.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">That said, is achieving significant muscle gain while also reducing body fat percentage an impossible goal? Or, are there effective strategies and methods that can be employed to navigate this balancing act successfully?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's what experts have found: with the right combination of diet, exercise, and lifestyle adjustments, it is indeed possible to achieve both objectives. You really can gain muscle and lose fat, but you should be ready to follow a structured plan.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can You Lose Fat and Gain Muscle At The Same Time?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">It can be possible to lose fat and gain muscle at the same time. However, simply eating a balanced diet and doing some resistance training may not be enough. To successfully achieve both g ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/","url":"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/","name":"Best Way To Gain Muscle and Lose Fat (Meal Plan and Workout Included) - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/best-way-to-gain-muscle-and-lose-fat\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2440748341-scaled.jpg","description":"These 12 exercises The \u2605 BEST WAY TO GAIN MUSCLE AND LOSE FAT \u27a4 at home is through a combination of resistance training, HIIT workouts, and proper nutrition. 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