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Can you burn fat and gain muscle at the same time?

Can you burn fat and gain muscle at the same time?

Diego Carrete
July 02, 2024 • Estimated Reading Time: 5 minutes

Good morning from Sweden,

Walking is underrated. Although I am trying Swedish candy like clockwork every night, I haven't been this lean in a while. Currently, there's nothing else to do besides work and push strollers with my wife, clocking in 20,000 steps a day.

I have been in the wellness industry for 22 years. During that time, I have written for every major wellness magazine and coached over 1,500 executives online, I also spent over 10,000 hours on the gym floor over 2 decades.

My dedication has led me to become, to my knowledge, the first Chief Wellness Officer in the UAE.

This newsletter is inspired by my dear client, SJ, who introduced me to his cardiologist yesterday (also in need of support with his wellness).

Do you want to know a secret?

With my executives who want body recomposition (building muscle and losing fat simultaneously), I use the same three phases every time.

^{Knowledge moment:}^{You can build muscle in both a calorie deficit and surplus, but you can't lose fat without a deficit. To lose fat, you must eat less than you burn, making a calorie deficit essential for recomposition. Avoid too large of a deficit, as it can hinder muscle growth and cause mood issues, binge-eating, and other problems. I recommend a 30% calorie deficit, which is effective for rapid fat loss without severe side effects.}

Screenshot this image above

Let's dive into the phases.

Phase #1: Foundational Phase

Avoid limiting your food (only increase the volume).
Increase your activity instead.

If you avoid restricting nutrients and increase output, you'll unlock higher metabolic flexibility and improved insulin resistance. This simple template allows you to bulletproof your metabolism.

^{How to Increase Food Volume:}

^{High Volume/Low-Calorie Veggies:}^{Vegetables like squash, broccoli, cauliflower can be eaten in large quantities without consuming many calories.}
^{Low-Fat Protein Sources:}^{Choose low-fat dairy, chicken, extra lean beef, fish, extra lean turkey, low-fat protein supplements, and egg whites to save fats for items like nuts, nut butter, seeds, essential fatty acid supplements, and avocado.}
^{Don't Drink Calories:}^{Limit regular soda, alcohol, fruit juice, and coffee with added cream/sugar. Replace them with whole foods to increase food bulk and overall fullness.}

Phase #2: Recomposition Phase

Here’s how it works:

Utilize compound movements and progressive overload 3 times a week
Cycle your calories based on activity levels
Use cardio strategically

Quick note: Don't train daily. These steps work better with rest.

^{Progressive Overload:}^{Progressive overload is a fundamental principle in strength training that involves gradually increasing the stress placed on your body during exercise. This can be achieved through various methods:}

^{Increase Weight:}^{Gradually add more weight to your exercises.}
^{Increase Repetitions:}^{Do more reps with the same weight.}
^{Increase Sets:}^{Add more sets to your workout.}
^{Decrease Rest Time:}^{Reduce the rest time between sets.}
^{Improve Technique:}^{Focus on better form and technique to enhance the effectiveness of each movement.}

Phase #3: The Exit Strategy (Momentum Phase)

Two-thirds of people who lose weight regain it because they don't have an exit strategy. Here’s how it works:

Avoid returning to your normal calories right away
Build back up to them increasing 10% calories weekly
Avoid intensive cardio while keeping your movement up

^{3 cardio rules below:}
^{Do at least 2 low to moderate intensity cardio workouts per week, each lasting 20-40 minutes. Include 1 HIIT workout per week if you enjoy it.}
^{Limit cardio to no more than 2 to 3 hours per week.}
^{Perform cardio and weightlifting on separate days. If that's not possible, lift weights first and separate the two workouts by at least 6 hours.}

Easy, right?

Bonus

Creatine is the most studied workout supplement on the market. Research shows that it: