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

I don't know how many times people have emailed to tell me their clothes are fitting more loosely, but their weight on the scales is going up. It's a very common experience. Especially in the early stages of a diet.

When beginning a diet, most people up their exercise level, as well as their protein intake, quality, and frequency. The natural result of these improvements combined, is both a reduction in body fat, and an increase in lean muscle growth AT THE SAME TIME. This can be seen by monitoring body weight on the scales (which shows an increase), and when clothes start to fit more loosely. The reason being, muscle weighs heavier than fat – muscle is more compact, and more dense, replacing the 'fluffy' body fat.

The weight gain can be disheartening for some, but it shoudn't be. It's just part of the weight loss process. It will taper off. For some of us though, we want the lean muscle gains to keep going right through a diet, while continuing to drop unwanted inches of fat. It can be done, but it's not simple as you get further down the track. Nutrition needs to be spot on, and food timing needs to be bang on too (this is my diet plan here) – all combined with the right training plan (this is my training plan here). If you get this right though, you can build muscle and burn fat at the same time. Let's say goodnight to that old weight loss myth that you can't build muscle and burn fat at the same time :)