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Transforming Fat To Muscle: Can You Really Lose Weight and Build Muscle At The Same Time?

The Science Behind How Our Bodies Burn Fat and Build Muscle 

I once had a training client, let’s call her Sam for the sake of this story. But she was much like most of us when we started our fitness journey. She wanted to lose weight, but she also wanted to build muscle. "Can I really lose weight and build muscle at the same time?" she wondered.

A lot of people might say I want to burn fat and turn it into muscle. When Sam came to me, that was exactly what she was looking to do. Take unwanted body fat and use it to build muscle. “Is that possible she asked?” 

I let her know that it is possible to burn fat and build muscle at the same time but the process was a little more intricate than just turning fat into muscle.

Understanding Weight Loss and Muscle Gain

You see, Sam, like many of us, was caught in a common misconception. She thought that weight loss and muscle gain were two sides of the same coin. But in reality, they're more like two different currencies. Weight loss happens when we burn more calories than we consume, leading to a caloric deficit. On the other hand, muscle gain requires a protein surplus, meaning we need to consume more protein than our bodies break down.

For example, if I were to have Sam jump on our Inbody machine to get her measurements, it would give me a print out of how much muscle she has on her body. Lean body mass to be specific. Let’s say she has 127 lbs of lean body mass. I would want Sam to consume 127 to 142 grams of protein per day to help her reach her goal.

127 grams is his baseline number that she must hit each day to not lose muscle mass. So each day that she consumes over 127 means she is in a protein surplus making it easier for her to build lean muscle mass over time.

How Our Bodies Burn Fat and Build Muscle

Our bodies are like a well-oiled machine, constantly breaking down and rebuilding tissues. When we're in a caloric deficit, our bodies turn to stored fat for energy, breaking it down to fuel our daily activities. This process is what leads to weight loss.

On the flip side, building muscle is a whole different ball game. Our bodies can only build muscle when there's a surplus of protein. This is because our muscles need protein to repair the micro-tears that occur during workouts, leading to muscle growth.

The Dream: Achieving Weight Loss and Muscle Gain Together

So, back to our original question: Can you really lose weight and build muscle at the same time? The answer is yes, but it's a delicate balancing act.

To achieve this, you need to consume the right amount of protein to support muscle growth while maintaining a caloric deficit to promote fat loss. It's like walking a tightrope, but with the right diet and exercise plan, it's possible to achieve both.

While the journey to simultaneously lose weight and build muscle together might seem like a daunting task, it's not impossible. With the right balance of protein intake and watching the amount of calories you consume, you too can start seeing the combination of fat loss and muscle gains. We like to call this process a body transformation. 

We like to focus on body transformation instead of weight loss because this means we are doing all the right things the body needs for sustainability as well as results. When we build muscle and lose fat we raise our metabolism making it easier to lose weight in the future.

When we focus on just getting the weight off we often lose muscle, lower our metabolism and make it harder for us to lose weight over the long haul. So you see quick results but not sustainable results. 

Remember, every fitness journey is unique, and what works for one person might not work for another. So, listen to your body, consult with a fitness professional, and most importantly, enjoy the journey. After all, fitness is not just a destination, but a way of life.

For more help getting started in your fitness journey, sign up for a Free Strategy Session with a dedicated Impact Coach. From there we can help you create a customized plan for your own personal success in your fitness journey. To get started Fill out the Form on this page of click Book a Session. From there a dedicated coach will reach out to get you started with the process!

Dedicated To Your Strength

Coach Chris

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