Building muscle and losing fat at the same time is everyone's dream, also known as body recomposition!

It's one of my most asked questions: Can I lose body fat and build muscle at the same time?

There are a few situations where we humans can do both:

• Newbies - new folks to lifting! When you’re just starting out lifting for the first time - during the first year, you can maximize both because it's so new to your body. You can go into a calorie deficit and do just about any workout plan, and you'll lose fat and build muscle at the same time.

• Obese individuals can simultaneously do both.

• Folks who have never trained properly. Or folks who come who are coming back from long time off from training.

• Folks that are taking anabolic steroids.

• Folks who go from eating little to no protein to eating a high-protein diet with a strength training plan.

So, yes it can be done, it is possible, but it's not necessarily optimal.

If you chase two rabbits, you will not catch either. Building muscle and losing fat may seem like a two-birds, one-stone thing, but it’s not!⁣⁣

The two are really oppositional to one another.

You see, muscle building requires a surplus of calories—not a huge one, but it does require one—while fat loss requires a calorie deficit. Two different nutritional strategies!

With that, it is best to separate the two because it's not optimal for either goal.

It's not what most women want to hear, but if you have never really spent any time eating more calories, at least at maintenance (a calorie intake to maintain your current level of fat/weight), it will do you and your body some good!

Some questions to ponder as it relates to the topic...

• I know you may want to lose more body fat, but at what cost? 
• How long have you been trying to lose X amount of pounds?
• How many times have you lost weight but still don't look toned after the diet was over?

If you’ve been disappointed after fat loss phases, it may have been because there wasn't much tone to see, aka muscle. 🤔

You can’t tone muscles that you don't have. STRONG friend, you simply need more muscle!⁣⁣ That’s fixable! What good news!

For the tone to be toning...

STRONG friend, you'll need a solid building phase separate from a fat loss phase!⁣⁣ Yes, that means you gotta table the calorie deficit.
 

If you're under-eating, you can't build muscle, whether that's intentionally or unintentionally.

The look, the feel, the tone, the muscle, and the strength you want is not found in another fat loss phase.⁣⁣⁣

Muscle requires energy… energy in the form of enough food!

Build for a good while, and then do a fat-loss phase while continuing to lift the things!⁣⁣
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When you’re well-fed & lift the things with intention, STRONG things happen!⁣⁣⁣

Lastly, if you can't wrap your head around all of this building, cutting, maintaining, etc., link up with me for customized strength and nutrition coaching through the process. 

Book a connection call here!
 

Secondly, STRONGER Way will take your muscle-building efforts to the next level. We just started a new training block. This month, we are focusing on the Squat and Chin-up. 

Again, there are two subscription options: a Full Coaching subscription and a Do-It-Yourself subscription!

Alrighty, STRONG friend! That's that! If you have any questions, comments, or thoughts, I am one click away, so ask away! I'm happy to help!

Happy Friday!

In Strength and to Your Success,

One Love
Coach Candace