Can you BUILD Muscle and BURN Fat at the Same Time!?! The TRUTH

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CAN You Build Muscle and Lose Fat at the Same Time? THE TRUTH
No you can't. I mean build a lot of muscle and lose a lot of fat at the same time. It just won't happen for most people. Unless you are an absolute beginner or have wicked genetics or use something you buy in Mexico. You are going to end up as a jack of all trades and a master of none. And thats not fun.

Look, we all want results really fast. I understand that. But understand that whatever your goal is, it'll take way longer than you think. For most people, they would like to add some muscle and lose some weight. Heres my honest advice:

Unless your titties giggle when you jump up and down, you should gain some size first. Because with more muscle your metabolism is faster, you are more efficient at lifts so you can burn more calories and you'll look better when you are leaner.

Its easier to lose fat with more muscle. HOWEVER, lets be clear I'm not talking about bulking and then cutting, because bulking implies gaining fat with muscle. I prefer you to have lean gains in size and then
shed off that access blubber.

I recommend a minimum 16 week block for gaining size. If you are happy with the results you can then do a fat loss phase, in 12 weeks you could lose about 6-8% bodyfat. For most however, I'd recommend 1 year of training for size and then reduce your bodyfat.

If I was to take my beginner self again, thats what I would do. And instead of taking over 18 months for these results it would take about one year.

So to be clear, for everyone that asks me "how do I lose fat and gain muscle at the same time" Gain SIZE first.

And to make this video useful, here are some quick retard friendly tips on keeping it lean while gaining size.

1. Track your calories: If you find yourself gaining fat while gaining muscle, you are eating too much and the wrong macros. Log your food on a website like www.myfitnesspal.com to find out WHAT you are eating.

2. Keep Active: Its a myth that cardio or other forms of exercise will halt you from gaining muscle. Play a sport, do 10 minutes of High Intensity Cardio a couple times a week, something to use an potential extra calories you might consume.

3. Have a control day: If you really busted it up eating a lot of food, shutting down a sushi place over the weekend, take one day as a control day. For the day after a big splurge, only consume 1.5 gram per pound of bodyweight of protein, 0.5 a gram of fat per pound of bodyweight and no carbs. It'll help you flush out the excess calories you consumed.

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[towerfatality]

Can you burn fat while NOT LOSING muscle?

[OmarIsuf]

@towerfatality 100% I'll be making a vid on it

[BFG8000]

I focus on weight training and do moderate cardio in rest days. My diet consists of ONLY healthy food and I eat regularly. Am I doing this right?

[OmarIsuf]

@BFG8000 Sounds right ;)

[Namewasinuse]

Ty for your tips :) Btw on the control day do you eleminate all veggies aswell? Ive been doing exactly what u said on this point, but for cuting, with great results just not sure how it fairs while bulking. Ill try it either way :) thx bra

[OmarIsuf]

@Namewasinuse Green veggies are in

[dragilasupercamargo]

do a video on how to lose the last bit of fat like what to eat and stuff thumbs up!!!!!!!!!!!!!!!!!!

[TheTypeRTheory]

I'd recommend to everyone to sit their asses down, and watch every single one of ChefBuff's videos. Or, watch them while partaking in some badass NEPA, while drinking green tea and focussing on a mental state of awesomeness. Then repeat.

[TheAdityadev]

Oh hey! Have you thought about - fast abs magic (do a search on google)? Ive heard some decent things about it and my friend got detailed 6 pack abs and lost a ton of weight with it.

[Trollnumber12]

But isn't that what your 12 week program is doing? Building alot of muscles at the same time as losing alot of fat? Btw, is peanutbutter safe?

[MusicMan2k7]

I am looking to lose around 40lb. I focus on full body weight training placing emphasis on compound movements. I jog for 5 mins before I train and do 20 mins of HIIT after I train, I do this everyday. My diet is also clean. Am I doing this right? Thanks, Alex

[RogalDorn69]

is there any way to know if the 2 kilos i lose more or less every week is muscle or fat. I do about an hour weights and 20 min cardio after. No white carbs only good ones, overall good diet have lost 30 kilos in 7 months now at 85k but now i started weights i want to make sure its only fat i burn.

Doing this is possible to get lower BF% and more muscle. right?

[Drloveable1]

fat was almonds, oil, avacado, all healthy fats

[Drloveable1]

Not really true, ive been on a 40/40/20 diet at about 3000 - 3500 calories for about 6 months and have gained 4kg while losing 1% bodyfat, was a very strict diet, and my beverage was water, protein shakes and green tea. Protein was lean source and carbs was complex with flax seeds. So i do think it is possible with good nutrition, training and rest.

[sammerbammer]

STOP YELLING AT ME!!!!

[YiiJun]

True True !