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6 Major Keys to Burn Fat And Gain Muscle At The Same Time

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The most asked question in the fitness industry is that, can anyone burn fat and gain muscle at the same time. There are always many debates on this subject, because burning fat requires less calories and to gain muscles it required more calories to consume.

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We would like to say that both fat burning and the mass gain need to be logically seen, which hardly any trainer does. Then, what happens to that, obese people only lose weight and finally they become very weak and lean.

It will not called any transformation. The correct transformation will be, when you burn fat and gain the muscle mass. If you want the same, in this article, we will tell you which rules you should follow to burn fat and gain muscle mass.

6 Major Keys to Burn Fat And Gain Muscle At The Same Time.

  • Prefer HIIT Other Than Cardio.
  • Focus on Carb Cycling.
  • Lift Heavy Weight.
  • Increase Protein Intake.
  • BCAA.
  • Healthy Fats.

Prefer HIIT Other Than Cardio.

Cardio for a prolong time can burn your muscle, which has been proved in many research. If you want to see an example of this, look at any professional runner, most of them are very lean, that is only bones will appear on his body.

Sprinting, HIIT or high-intensity workouts both produce traction in the muscles, which release growth hormone and testosterone. Try to make the HIIT session as anabolic as possible and do each workout from 45 seconds to 1 minute. Do not exceed your rest period more than 30 seconds.

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Read Now: 14 Incredible Health Benefits of Regular Walking

Focus on Carb Cycling.

Carbohydrates have the most important micro nutrients. It is an anabolic nature that contributes a lot to the growth of the muscles. Excessive consumption can increases your weight and body fat, so you should do carb-cycling.

At the same time, you have to reduce or change your carb intake every day of the week. Take high carb on Monday, Wednesday and take low carb on Tuesdays, Thursdays and Saturdays. During this carb cycling, your body will remain in the calorie deficit, but it will prevent the muscle loss.

Stay Fit

Lift Heavy Weight.

If you work on your body to improve the muscle mass, fat burn or oxidized automatically. You need a heavy lift in the calorie deficit stage to maintain the muscle mass.

At the same time, you will have to increase the mass and fat-burning exercises such as squats, dead lifts, push-ups, pull-ups with least rest in between.

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As you get better with body weight, excess weight starts to be added as a mass in your body. In addition, these exercise can also be accompanied with high carb.

Increase Protein Intake.

As long as you are focus on weight loss, your body already remains in calorie deficit mode. You can fill these deficit with protein intake.

For this, you must have to eat 100-150 grams of protein at least in a day. If you are not able to get so much protein from your food, you can buy whey protein supplements.

Read Now: Plant Based Meat-Loaded with Nutrients.


Branched Chain Amino Acid (BCAA) consists three amino acids leucine, valine and isoleucine. It is an essential amino acid that helps to muscles recovery.

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As long as you are in calorie deficit mode or on low-carb diet, your body will be able to use amino acid as fuel, which will prevent muscle loss. For this you will need BCAA around 5 grams daily during the workouts and 5 grams will be required after workouts.

At the same time, you will also need to take a healthy and clean diet to burn fat and gain muscle, so you can also consult to your fitness trainer, as they will be able to give you the right diet according to your body.

Read Now: Process of Digestion, Absorption and Transportation of Nutrients

Healthy Fats.

You may have heard different opinions of the people about fat intake. People are often heard saying about fat, like;

  • Fat intake increases weight.
  • Should not take fat for weight loss.
  • Avoid fat consumption reduce weight quickly.
  • Stop eating fat to reduce fat.

Many people also give examples of body builders those are taking low fat diet. Let’s tell you, they are professionals and there is a lot of difference between you and their lifestyle. If you are not consuming healthy fats in an attempt to lose weight, it may be harmful for your overall health.

Read Now: Quantum Nutrition – Foods and Benefits.

Benefits of Healthy Fat.

Fat Cells Burn Faster.

If you are also trying to lose weight, biochemically low fat diet may be useless. Low fat diet starts burning carbohydrates instead of burning frozen fat in the body. Such diet affects Adiponectin. Adiponectin is a hormone that increases metabolism as well as fat burning.

Fat accumulates usually around the thigh, abdomen and hips in the body. It cannot be reduced without eating healthy fat. Therefore, healthy fats must be consumed.

Keep Your Stomach Full.

Dry fruits and dairy products have a large amount of healthy fats. Using them keeps your stomach full for a long time. You don’t feel hungry because this fats are stable prolong in the stomach and as a reason you eat less. This may reduce your weight quickly.

While consuming low-calorie diet, you may feel hungry quickly. That is why people who follow strict low-calorie diet are not able to lose weight.

Beneficial in Muscle Recovery.

Healthy fat contains polyunsaturated fats and omega-3 fatty acids. Many studies have made it clear that polyunsaturated fatty acids (PUFA) in men from 25 to 45 years of age, increase the size of the muscles. You can also use Fish Oil Supplement for this.

Read Now: Cryotherapy- A New Technique To Recover Muscle


Vitamins are essential for the muscle gain. But there is no roll in weight loss of vitamins. With the presence of vitamins in the body, you remain healthy. When there is a deficiency of vitamins, you may be tired quickly when you do anything.

Vitamins like A, D, E and K are totally fat soluble. The body cannot make them unforged unless fat is consumed. Vitamins are essential for everyday activities and better performance at the time of workouts in the gym. If the deficiency of vitamins and minerals is not being met by the balance diet, vitamin supplements can be used.

Good Source Of Energy.

Healthy fat is the best energy source to increase metabolism. Most people prefer carb for energy, but fat is also very beneficial for energy.

But nowadays the fitness industry gives only a preference to the carb and not to fat. If you include some amount of dry fruits with carb in the pre-workout meal, you will get more energy.

Read Now: Nutrition-Most Important Part of Fitness – Why?

Source of Healthy Fat.

What to eat: Vegetable oils, nuts, seeds, olives and avocado.

What not to eat: Butter, cakes and biscuits, meat, sauces and bacon, cheese and cream.

Best Supplement To Burn Fat and Gain Muscle. 

The best supplement to burn fat and gain muscle are:

  • Creatine.
  • Whey Isolate Protein.
  • Branched chain amino acids.
  • L-carnitine.
  • Nitric oxide boosters.
  • Grains of Paradise.

Frequently Asked Questions.

1. How to burn belly fat and gain weight?

According to American Council on Exercise, it is stated that to lose belly fat you have to lose overall body fat. However, losing fat of a particular area is not possible. Simultaneously, losing fat and gaining weight at the same time is quite tough job. It can be done by changing your diet pattern. Like you have avoid processed food, sugar or saturated fat. Besides you have to eat high calories diet along with nutrient dense food which can help you in refuel your muscles for growth without gaining fat.

Bottom Line.

So, now you have  got an idea on how to burn fat and gain muscle at the same time. This information is given on the basis of various research and studies. However, if you are suffering from any kind of health issues then you must take the doctor’s advice before consuming anything. By adopting such kind of diet pattern with an active lifestyle you can easily achieve your goal of burning fat and losing weight at the same time.

If you have received a fitness elevation from our article or got any help, share your experience with us. We will share the selected suggestions on our social media platforms.

+5 Sources

Freaktofit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.

  1. Leucine; https://pubchem.ncbi.nlm.nih.gov/compound/Leucine
  2. Valine; https://pubchem.ncbi.nlm.nih.gov/compound/Valine
  3. isoleucine; https://www.britannica.com/science/isoleucine
  4. Adiponectin: More Than Just Another Fat Cell Hormone?; https://care.diabetesjournals.org/content/26/8/2442
  5. Polyunsaturated Fatty Acid; https://www.sciencedirect.com/topics/neuroscience/polyunsaturated-fatty-acid




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