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How to Build Muscle and Lose Fat

Do you want to lose weight and gain chiseled abs with amazing and attractive muscles? Are you tired of hitting the gym, lifting weights, and yet not getting the shape/ physique you want? Are you ready to learn How to Build Muscle and Lose Fat?

Build Muscle and Lose Fat - Man and woman doing push ups

Losing fat sounds great but is it possible to lose weight and gain muscle at the same time? A pretty yes, the wait is over here! Today, I will share some valuable tips with you How to Build Muscle and Lose Fat.

  1. Losing body fat and building muscle

Think about a person who is 40lb overweight and feeling terrible about himself. A person who is afraid of heart attack and diabetes due to being overweight and feeling scared of not being here for his family when they need him the most.

To lose fat and gain muscle at the same time is known as body recomposition, or “recomping,” Foods with protein are the key component to both losing fat and gaining muscle. You can’t transform your body overnight so be patient and you will get long-term benefits.

Here is a great video explaining How to Build Muscle and Lose Fat:

Essential Foods

it’s necessary to exercise in combination with eating well to reach your goals. We enlisted some foods that can help you get in the shape you want: 

  2. EGGS

Burn calories but?

Losing weight is about getting rid of fat and putting lean muscle in its place. When you cut calories, your body needs the energy to function properly so it uses energy stores. The result is a loss of fat and weight, but there will be a loss of muscle mass too.

For losing weight, you have to burn more calories than you are eating. This calorie loss is only necessary when you want to lose weight. But If you want to lose fat and gain muscle at the same time, you need to take a different approach.  

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Eat healthy foods like protein, good fats, and fiber in order to gain muscle mass. Stay in touch with nutrients that help to build lean muscle.


Processed foods satisfy hunger for the moment, but they do nothing for the body. If you want to control what’s in the calories you eat, then eat food in its natural state. Healthy foods that are naturally good for you, should be the whole of your diet.

Avoid products that have hidden sugars, unhealthy fats, and ingredients you can’t pronounce or even attempt to understand. Stay away from fake healthy foods that trick you into thinking that you are eating well, when in fact, you aren’t at all.

Here are some healthy tips for you:

  • When you bake something, use whole wheat flour, cassava flour, chickpea flour, or almond meal instead of refined white flour.
  • Don’t use foods that claim to be low sugar or sugar-free will have ingredients like aspartame, saccharin, and sucralose.
  • Here are some names for hidden sugar, maltodextrin, barley malt, sucralose, glucose-fructose, and corn syrup solids
  • Read the labels carefully as gluten-free items can contain a lot of sugar, salt, and fat.
  • Don’t use Fat-free items as they are typically fat-reduced but sugar-increased.
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Avoid eating from a package. It’s as simple as it sounds and stays on track with healthy eating.


Protein is necessary for both fat loss and muscle gain. To increase the thermic effect for fat loss, include protein in every meal. Protein-rich foods help to increase your metabolism that helps for digestion. Here are some foods that increase the thermogenesis, or fat burning process.

  1. Chicken and turkey
  2. Sardines, salmon
  3. Tuna
  4. Cottage cheese and full-fat yogurt
  5. Eggs
  6. Red meat like pork and beef

You can reduce the hunger hormone and boost several satiety hormones just by replacing carbs and fat with protein. This prompts a significant decrease in hunger and that is the main reason why protein assists you with getting in shape. 

Protein makes you eat fewer calories automatically so if you eat protein instead of high carbs, it will help you to lose weight.


Dairy products are high in protein so they help to gain muscle and lose fat. The combination of fast- and slow-digesting proteins help lean muscle for mass growth. Including full-fat dairy in your meal offers many benefits to your body.

Full-fat dairy helps you feel fuller for longer. When you eat full-fat dairy, you won’t be reaching for snacks and as a result, your calorie intake will be lower.  If your stomach can handle full-fat dairy the go for it as it can be a portion of excellent pre-workout food, providing your muscles with the energy it requires for the exercise.

Full-Fat Milk

Bodybuilders intake adequate amounts of protein for the rebuilding and repair of muscle tissues. When they intake the combined proteins in milk after workouts, it proves as an ideal drink for them. 

Studies show that fat-producing cells are inhibited by enzymes in milk proteins.

The calcium contained in milk is essential for muscle contractions and energy gaining. Better choices for full-fat dairy are full-fat yogurt, cheese, and butter.


Fiber keeps the digestive system working and processing the food you are eating. Our body gets this fiber from veggies. Fill half of your plate with nutrient-dense vegetables for optimum digestive health. It will help you to stay healthy, and gain muscles.

Aim to eat five or six small meals per day that include protein food, a variety of fruits, vegetables, whole grains, and plenty of water. The more you eat small meals, the low the glycemic load you get.

Your goal should be to get half your calories each day should come from quality carbohydrates, which strengthen your muscles. 

The veggies like Spinach, Kale, Broccoli, Sweet potatoes, Squash, Peas, Collard greens, Carrots, and Brussel sprouts add a power-packed boost to your plate.

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There is no need to be afraid of the word fat. A lot of people who want to lose fat think that cutting fat out of the diet is a necessary step before any next point. But this is not 100% fact.

Fat supplies energy to the muscles for overall health and muscle strength. When you are going about your day, and especially when you are exercising, your body needs more energy.

So the question is, what fats should you include in your meals? Let me make it easy for you. Almonds, avocados, fatty fish like salmon, and extra virgin olive oil, canola oil, and avocados are all good choices as fats. 

You should also focus on sources of heart-healthy fats, including vegetable oils, Nuts, herring, sardines, and trout, which are all good sources of protein, also provide healthier types of fat.


Don’t use Packaged foods as they contain processed carbs that are not going to benefit you to lose weight or gain muscles. Get your carb count from unprocessed foods, Don’t fill your plate with unnecessary carbs.

Fill it with fiber-filled veggies and healthy proteins as your primary food items, and add in some good carbs to round out the meal to spend your whole day. 

Eat only unprocessed carbs to lose weight and build muscles. Carbs are the fuel of your muscles. You’ve got to choose your carbs wisely as they can lead to making you unhealthy and fat if you choose the wrong carbs to eat.

I made a list of healthy carbs for you.

  1. Unrefined whole grains
  • Whole wheat or multigrain bread 
  • Brown rice 
  • Barley 
  • Quinoa
  • Bran cereal 
  • Oatmeal.
  1. Non-starchy vegetables 
  • Spinach
  • Green beans
  • Brussels sprouts 
  • Celery
  • Tomatoes.
  1. Legumes 
  • Kidney beans 
  • Baked beans
  • Peas
  • Lentils.
  1. Nuts 
  • Peanuts 
  • Cashews
  • Walnuts.

Jumping rope and sprinting, can help you to burn calories in quick exercise intervals. You can do this throughout the day, freeing up time to concentrate on your strength training sessions. Try to move as much as possible.

If you do exercises continuously, it will burn fat and build muscle at the same time. It will be a bonus as you build muscle mass, your body burns more energy. This effect even works when you are at rest.

When you have completed a strength training exercise, even after hours, your resting metabolic rate is still elevated. So, if you have an intense weight lifting session, it will give you calorie-busting benefits. 

Try to move your body and do strength training to lose fat and build lean muscle mass at the same time. Take part in a strength training workout at least 3days a week. Lift weights at least thrice a week.

Healthy Weight Loss Plans


YES! You can lose fat and gain muscle at the same time. When you get more advance, it gets harder and also easier to gain muscle in energy surplus, however, body recomposition stays conceivable even in very much prepared people.

When you get closer to your goal of losing weight and gaining muscle, it will not seem to be easy but don’t get discouraged. Step by step loss of weight ensures that you are losing fat, not muscles. If you are losing weight too fast, it could be dangerous for your health goals and muscle tissues.

Never forget that you are what you eat. Eat rich protein foods and do strength training a few days a week. Slow and Steady Wins the Race.

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Noble Woods III

My name is Noble, I have a passion for fitness and all things related to healthy living. My mission is to share my story and help those who wish to make a healthy change. Follow me on socials.

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