Burn Fat While Gaining Muscle: Here’s How To Lift For Weight Loss

Burning fat and gaining muscle at the same time is simple if you incorporate the following tips.

Ishaan Arora
Written by: Ishaan AroraUpdated at: Mar 30, 2023 09:00 IST
Burn Fat While Gaining Muscle: Here’s How To Lift For Weight Loss

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If you've ever tried dieting, you'll know that losing fat and gaining muscle are two completely different things. To burn fat, one must eat in a deficit, whereas to build muscle, one must eat in surplus. Clearly, fat loss and muscle gain are not the same things. But can you do both at the same time? So, if you're new to fitness or trying to lose a few kilos, let's start by learning what the key to losing fat and building muscle is and how to modify your workout for weight loss.

How Can You Burn Fat And Build Muscle At The Same Time?

To burn fat and build muscle at the same time, you must alter your diet in such a way that you must eat close to your maintenance calories while focusing on getting 70 per cent of your calories from protein. Why should you eat more protein? Protein is one of the most important macronutrients for building and repairing muscles. When you are not eating in excess, protein is the only ingredient that will aid in recovery. Carbohydrates should be included in your diet around your workouts, and fats should be consumed primarily at night so that you can sleep well.

Lifting For Weight Loss

1) Keep Rest Periods Short

How often do you perform a set, then take a photo for Instagram, talk to a friend, and then return after 10 minutes to perform the next set? If this is you all the time, you need to change your priorities. Longer periods of rest not only lower your heart rate but also result in less pump. When you take no more than one minute between sets, your heart rate remains at its peak, allowing you to burn calories while also building muscle.

Also Read: Summer: With The Cutting Season Approaching Here’s How You Can Achieve The Beach Body

2) Perform HIIT Workout

A high-intensity interval training (HIIT) workout combines body weight movement with strength training. When doing a HIIT workout, it is recommended that you perform back-to-back exercises with very little rest in between sets. A HIIT workout circuit should last no more than seven minutes, during which you perform seven different exercises one after the other.  While performing HIIT a person doesn't rest much, which doubles the fat burn and increases stamina.

3) Include Superset

A superset is when two different exercises are performed and counted as one set. Assume you performed 10 reps of chest fly followed by 10 reps of lat pull down; this will count as one set. Supersets increase blood flow in the body, resulting in maximum pump and muscle fibre development.


Including a HIIT workout after your weight training session can help you burn fat. 

Also Read: Looking To Get In Shape? Here’s What You Should Focus On For The First 30 Days

Bottom Line

Burning fat and building muscle is a slow process that requires you to adhere to a strict diet for at least 100 days in order to see any visible results. Avoid having a cheat meal during these days because it will increase your calorie intake, which will slow down the process.

Image Credit: Freepik