How can I lose fat and build muscle at the same time?

Yes—you can lose fat while gaining muscle by combining consistent resistance training with adequate protein and a sustainable eating plan. Recomposition has been observed in studies, and high protein alongside resistance training can support muscle while fat is lost. 1 2

• Training: A practical split is upper and lower body resistance training across the week, aiming to work each muscle about twice weekly. Include cardio if it suits your routine, and allow recovery; the guest also described a five-day upper/lower schedule with weekends off. 3 4
• Food choices: Prioritize protein-rich foods and build meals around nutritious foods you can sustain. The discussion names meat, fish, eggs, and chicken as high-quality protein sources, and recommends getting fiber from fruits, vegetables, legumes, and grains. 5 6
• Protecting muscle while losing weight: Resistance training plus adequate protein can help limit lean-mass loss during weight loss; in a study discussed, the higher-protein group lost less lean mass, and adding exercise strengthened the results. 7 8