Can You Cut Fat And Build Muscle At The Same Time?

There are some arguments that seem to rage forever, wherever you go and whoever you talk to. You could be having a great time with friends, then somebody mentions the ‘dreaded argument’ and your entire group descends into something more like an episode of Judge Judy than a social gathering. In the workout community, this question has always been: can you cut fat and build muscle at the same time?

Let’s look at why this question is still burning, some arguments that are often thrown about, and what this means for you.

Why Is It Such An Issue?

Everybody likes to be right. And unfortunately, like many other things in life, the answer to ‘Can you cut fat and build muscle at the same time?’ completely depends on the individual who’s asking. At what point in their fitness journey do they currently stand? What are their fitness goals? What are their capabilities and limitation?

Depending on who you are and what you’re looking to achieve, then losing fat and gaining muscle simultaneously can be very hard or relatively easy. A bodybuilder, for example, who already has much more muscle and much less fat than the average person, may struggle. However, somebody who is completely new to exercise will probably lose weight and gain muscle with relative ease by just doing basic bodyweight exercises. Ask these two people and you’ll get two completely different answers. To try to get things settled, let’s take a look at some of the more common arguments that are given on both sides of the debate.

Those who have lifted weights for a long time may struggle to figure out how to cut fat and build muscle at the same time.

Argument 1: The Calorie Count

One of the core reasons that people have said ‘no’ for so many years is that the basic way to achieve these two goals seems mutually exclusive: cutting fat requires a caloric deficit… And how to build muscle? With a caloric surplus. It seems like common sense that you can’t do both!

However, human bodies are far more complex than this. It isn’t just a matter of ‘put in X and you get Y’. When trying to figure out how to cut fat and build muscle at the same time, you have to consider what you’re eating, when you’re eating and why. The most important thing to consider is protein.

If you’re looking to cut fat, you will almost certainly aim for a caloric deficit, but in order to build muscle as well, it is imperative that you keep protein intake high (higher than before you started working out). This was made clear by one study at McMaster University in 2016 that put a group of young men on a month-long diet that involved eating only 60% of what they needed to maintain their weight as well as exercising six times a week. Half the group received twice as much protein as the other half, and it was found that at the end of the study, while all participants lost weight, only the protein-rich group gained muscle. So, it’s possible to do both simultaneously, but only with protein, apparently.

Argument 2: It Only Works for Beginners

It is 100% true that it is easier to lose fat and build muscle when you’re first setting out on your fitness routine. One study of new female recruits into the army found that after 12 weeks of cardio and strength training, the fitness beginners had lost around 10% of their original fat and gained around 9% in muscles. The proof is right there, but this ratio of loss to gain will likely level out quickly.

This argument falters, however, when people claim that it only works for beginners. It’s possible for others; it just takes a little more effort. This is when a personal trainer can really come in handy since they will be able to keep beginners on track, get more advanced exercisers into routines that meet their specific fitness goals, and develop exercise and nutrition programs that cut fat and build muscle.

It’s also worth thinking about the impact that this loss/gain plateau could have on you and your fitness routine. After weeks or months of quick gains (and loss), it can be highly demotivating to hit a level that you feel you can’t break through. A personal trainer can help, but group classes should also be considered since they give you the ability to commiserate, compare and work out with others – keeping your motivation high and your fitness plan on track.

Fat loss and muscle gain will likely plateau at some point, which can demotivate people.

Argument 3: Even If You Can, Why Bother?

An argument that kind of puts a nail in this question is: do you really need to bother with how to cut fat and build muscle at the same time? For most people, the answer will be no. Unless you are training for some kind of specific competition, there is nothing stopping you from learning how to cut fat through a generalized fitness program, before switching focus to maintaining that weight and building specific muscles. When taking this route, it can become a little more complex than doing a couple of push-ups in the park, so it’s worth getting in touch with a professional trainer to create long-lasting results and build a plan that works the muscle groups you want.

The basic answer at the end of all this is: generally, yes! Most people will be able to build muscle and cut fat at the same time, just at different rates, ratios and levels. Additionally, most people, regardless of where they are with their fitness, could benefit from specific professional input. But by balancing out nutrition, exercise and, importantly, your expectations, you should have no problem cutting fat and building muscle.