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How to LOSE WEIGHT & BUILD Muscle!!

Updated: Aug 22, 2023

So you want to accomplish the HOLY GRAIL!?!?!

All kidding aside, loosing weight while simultaneously building muscle (or at least keeping muscle) is one of the hardest things to do in fitness. I joke by calling it the Holy Grail but seriously, there are a lot of people out there who say it can't be done. What I am here to tell you is that it can be done and that I have seen it, personally, successfully done multiple times over my career in Athletics & Fitness.

It is difficult to do this, but it is not impossible. Here are a few strategies that should be employed:

  1. Eat more Protein!

  2. Resistance Training over Cardio

  3. Reduce Calories Slowly

Eat More Protein

This strategy is the simplest one to accomplish but can seem daunting to some... the general RULE that I have for this one is to eat 1 gram of protein per 1 pound of bodyweight. There are a variety of different protein sources but my favorite are organic grass-fed meat and pasture raised eggs.

*protein also inhibits the huger hormone, leptin!

Resistance Training over Cardio

When you are selecting the style of exercise to compliment your goal of loosing weight and keeping muscle, you need to select lifting weights! There are bunch of reasons as in to why, but the most important thing to note is that as you are increasing your muscle mass (don't be afraid of the word mass) you increase your bodies thermic effect, meaning you can burn more... 4-5 times per week should be your goal.

*do note that you do not have to hit circuits nor lift to 1 rep maxes, but you do have to lift at rep counts close to failure.

You are TOO Low on Calories for TOO Long...

When you cut your calories too low for too long you create long term issues. First up, your thyroid gets jacked up and then you will never loose weight (not to mention a whole array of other hormonal issues). Second, too low of calories will turn your burn clock back. As you starve yourself your body will adapt to your low calorie lifestyle and adjust its burn level accordingly. You will then start holding on to all your calories as you shift to storage mode. Good luck loosing weight then!!


First, I suggest skipping out on carbs at breakfast. Instead, you should focus on merely eating High Quality Protein and Healthy Fats! Pasture Raised Eggs, Grass-fed Steak, Avocado, etc... If you want to add some carbs, by way of fruit, I suggest a smaller amount of blueberries and/or raspberries!

Second, stick to bigger movements like bench, squats, lunges, pulldowns, military presses, and more... keep your rep counts between 8-15 reps and stick to rest times of around 1-2 minutes.

Third, do at least 2-3 workouts, per week, fasted. You typically will do these in the morning.

Fourth, if you want to get some cardio in, which 2-3 times per week can be helpful, choose SPRINTS!!

Fifth, give yourself time!!! Do not rush the process... understand that you might be insulin insensitive and/or have thyroid issues so it is going to take your body time to acclimate and adjust. I am sorry to say this but you might have to give it 2-3 months before things start to change in your direction.

Sixth, do not try to lose too much too quickly. If you are going to attempt to calorie count try and find an amount that is having you in a slightly reduced calorie state.

Thank you for reading... if you have any additional questions leave a comment or email me at

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