One of the most popular questions I get from clients is how to gain muscle and lose body fat simultaneously. The answer I give most people is that it is VERY difficult for most individuals to do this. Certain individuals who have more of a mesomorph (muscular) body type might have an easier time achieving this; but for most people, it is very difficult or impossible to lose body fat and gain muscle at the same time.
Why you ask? The basic reason is that gaining muscle and losing body fat require two completely different calorie levels. Now these calorie levels are, of course, very individualized. Gaining muscle requires having extra calories for the body to “make” muscle. Losing body fat requires creating a calorie deficit where the body burns the fat for fuel. There lies the dilemma of gaining muscle and losing body fat at the same time. It is possible, however, to tone and lose body fat at the same time. So while you might not “gain muscle” you can tone the muscle that you have and lose body fat at the same time.
My recommendation for most clients who present with this goal is to reduce body fat first and then gain the muscle. You will be less likely to put on additional body fat if you do it this way. You also have to keep in mind that your workouts must match your goals. Just eating correctly to gain muscle or lose body fat will not do the trick alone. You should consult a Registered Dietitian to discuss your individual calorie needs, and a Certified Personal Trainer or Strength and Conditioning Coach to help you develop a workout plan to match your goals.
Julie DuBois, RD 
