Is It Possible to Lose Weight with Muscle Building?

Whenever this topic comes up in conversation or on client calls, my thoughts always jump to this one scene from Supersize Me where Morgan Spurlock (the main character) steps on the scale after having eaten only McDonald's for 2 weeks, only to discover that he had actually lost some weight from the week prior! How on earth is that possible?

As it turns out, because of muscle's high density, muscle actually weighs more than fat! One liter of muscle weighs about 2.3 lbs, whereas one liter of fat weighs 1.96 lbs. So can you actually lose weight with muscle building? The answer is YES!

When people engage in activities such as strength training or high-Intensity Interval Training (HIIT), they are actively building muscle. While the muscle is being built, the body is breaking down fat stores for energy in order to fuel the activity. This leads to a reduction in fat and an increase in lean muscle mass.

The key to losing weight while building muscle is to strike a balance between physical activity and nutrition. Overconsuming calories can lead to an increase in body fat, while undereating can slow down the rate at which your body is able to build muscle. Furthermore, what type of activities you are engaging in during your workouts is also key. If you're not doing any cardio, then your body won't be able to burn as many calories as it needs to in order to lose weight.

In order to lose weight while building muscle, it is important to develop specific workouts that are tailored to burning calories as well as work with your meal plan in order to get the maximum amount of energy out of your meals to convert into workout energy.

To start, try to incorporate strength-training exercises into your routine. Strength-training exercises use a combination of resistance and functional movements that help to build muscle. The combination of resistance and functional movements help to increase your heart rate, which then boosts metabolism, burns more calories, and helps you lose weight. To supplement your strength-training routine, start doing HIIT (High-Intensity Interval Training). HIIT helps to burn more calories in a shorter amount of time.

Finally, in order to maximize the amount of energy converted into workout energy, your nutritional intake needs to match up with the type of physical activity performed. Increase your intake of protein, complex carbohydrates, and healthy fats so that your body has the necessary energy to power through each workout.

Need some help developing a workout? Here's a starter list to help you out: https://www.prevention.com/weight-loss/a20474562/best-weight-loss-exercises/

If you’re still having trouble getting started with your workouts, it’s always best to consult a personal trainer or nutritionist in order to ensure you’re doing the exercises that are right for you.

The truth is that it is very possible to build muscle and lose weight at the same time. The key to doing it effectively is to find the right balance of exercise and nutrition that will help you achieve your goals. With the right combination of strength training, HIIT, and nutrition, you will be able to build muscle and lose weight simultaneously.