How to Build Muscle and Lose Fat at the Same Time

For years, the fitness world has told us that you have to choose between building muscle or losing fat—never both at the same time. But what if we told you that’s not true?

At 870 Fitness, we believe in working smarter, not harder. With the right approach, you can build lean muscle and burn fat simultaneously. This process is known as body recomposition, and it’s 100% possible if you follow the right strategy.

1. Focus on Strength Training, Not Just Cardio

Many people assume that cardio is the best way to lose fat. While it does burn calories, too much cardio can lead to muscle loss. Instead, strength training should be your priority.

Lift heavy weights (relative to your ability)
Aim for progressive overload (increase weights, reps, or intensity over time)
Use compound movements like squats, deadlifts, presses, and rows

Lifting weights boosts metabolism and ensures the weight you lose comes from fat—not muscle.

2. Dial in Your Protein Intake

If you want to build muscle while shedding fat, protein is non-negotiable. Protein helps repair and build muscle, keeps you full, and even has a higher thermic effect (meaning your body burns more calories digesting it).

Aim for 0.7–1.0 grams of protein per pound of body weight per day. That means if you weigh 180 pounds, you should consume 126–180 grams of protein daily.

Great protein sources include:

✔️ Lean meats (chicken, turkey, beef)

✔️ Eggs and egg whites

✔️ Greek yogurt

✔️ Fish and seafood

✔️ Plant-based proteins (tofu, tempeh, lentils)

3. Manage Calories the Right Way

To lose fat, you need to burn more calories than you consume. But to build muscle, you need enough fuel to support strength training. So, where’s the balance?

Instead of extreme dieting, focus on a slight calorie deficit (around 250–500 calories below maintenance). This allows your body to use stored fat for energy while still getting enough nutrients to build muscle.

4. Prioritize Recovery & Sleep

Muscle isn’t built in the gym—it’s built during rest. If you’re not sleeping and recovering properly, you’re sabotaging your progress.

Aim for 7–9 hours of sleep per night
Take at least one full rest day per week
Incorporate active recovery (stretching, yoga, walking)

Not only will recovery prevent burnout, but it also optimizes hormone levels, which is crucial for muscle gain and fat loss.

5. Use Smart Cardio (Not Excessive Cardio!)

Cardio is useful, but too much can interfere with muscle growth. Instead of endless treadmill sessions, use short, effective cardio like:

🔥 High-Intensity Interval Training (HIIT) – Quick, explosive bursts of effort

🚶 Low-Intensity Steady State (LISS) – Walking, incline treadmill, cycling

2–4 cardio sessions per week is plenty to support fat loss without eating into muscle gains.

6. Stay Consistent & Trust the Process

Building muscle and losing fat at the same time takes time, but the results are worth it. Stay patient, trust the process, and don’t chase quick fixes.

At 870 Fitness, we provide the tools, support, and environment to help you succeed. Whether you’re lifting in our state-of-the-art gym, enjoying 24/7 access, or benefiting from tanning, we’ve got everything you need to reach your goals.

💪 Ready to transform your body? Come train with us at 870 Fitness!

#MarionAR #870Fitness #FitnessTransformation