How to gain muscle and lose fat


Gaining muscle while simultaneously losing fat involves strategic exercise and nutrition planning. and guests on the provide several insights:

  • High-Intensity Training: Engage in high-intensity training followed by low-intensity training or regular daily activities. This protocol, repeated three to four times a week, can optimize fat loss 1.
  • Avoid Stimulants: Before exercising, consider the impact of stimulants like caffeine which, though they may increase energy, might impair performance and recovery 2.
  • Creatine Supplementation: Creatine boosts exercise performance, improves recovery, increases lean mass, and may lead to a decrease in body fat percentage by enabling harder training sessions 3.

    Optimize Fat Loss

    Andrew explains how high-intensity training followed by low-intensity training can optimize fat loss. He also discusses the role of adrenaline in fat loss and how it is triggered by movement of any kind.

    Huberman Lab

    How to Lose Fat with Science-Based Tools | Huberman Lab Podcast #21
  • Resistance Exercise: Utilize resistance exercise in the range of 30% to 80% of your one-rep maximum for muscle hypertrophy and strength. Include high-intensity sets to failure, but not exclusively—aim for volume without fatiguing the nervous system 4.
  • Protein Intake: Focus on protein intake for satiety and muscle building. Consider animal sources of protein for their bioavailability and potential to assist with weight loss and muscle gain 5.
  • Muscle and Metabolism: explains that while muscle is more metabolically active than fat, the increase in metabolism from gaining muscle is not as significant as once thought. Nonetheless, having sufficient muscle is crucial for fat loss and health 6.
  • Specific Training Goals: Set specific goals and time management strategies to achieve optimal splits between different areas of your life, including fitness, for body recomposition 7.

Combine these strategies with consistent progression and adherence to a diet that aligns with your output to effectively gain muscle and lose fat. Remember that individual responses can vary, so it's essential to pay attention to your body's feedback and adjust accordingly.