The Truth About Fat Loss & Muscle Gain
- Chris Brine
- Apr 17
- 3 min read
Losing fat and building muscle at the same time — yes, it’s possible. But most people completely stuff it up.
They go all-in on:
Hardcore shred challenges that wreck their metabolism
Cutting calories so low they lose more muscle than fat
Cardio every day with no resistance training
Then they wonder why they can’t stick to it, or why they end up heavier a few months later. Research backs it — 9 out of 10 diets fail (Mann et al., 2007), and over half the people who lose weight put more back on within a year (Dulloo et al., 2015).
So if you’ve been spinning your wheels, jumping between programs, wondering why it’s harder now than when you were 25 — this is going to clear a lot up.
We’re talking about the real strategy:How to drop fat, grow lean muscle, support your metabolism — and actually maintain the results.
Why Your is the Game Changer
Your Basal Metabolic Rate (BMR) is how many calories you burn just staying alive —
breathing, repairing, thinking, all of it.
It makes up around 60–70% of your daily burn. And it’s directly influenced by how much muscle you carry. More lean muscle means a faster metabolism, which means you get to eat more and still lose fat.
How to boost BMR:
Resistance training is non-negotiable (Wang et al., 2010)
Don’t go slashing calories — it leads to muscle loss and a slower burn
Stay active across the day
Bottom line — you don’t need to eat like a bird to lose fat. Build muscle, train smart, stay active.
Why Fast Diets Fail
The fastest way to ruin your results? Trying to rush it.
You see it all the time:
1,200 calorie diets
Cardio every day
No weights, no protein, no plan
What happens is:
You lose muscle, not fat
Your BMR drops
Your body adapts by slowing everything down (Rosenbaum & Leibel, 2010)
You regain weight quickly — and it’s usually more fat than before (Dulloo et al., 2015)
What actually works:
Moderate deficit (300–500 cals/day)
Protein at 1.6–2.2g/kg
Lift weights at least 3–5 times a week
Include “diet breaks” to maintain long-term metabolic health
Fast isn’t the goal — sustainable is.
Why Fat Loss Feels Harder as You Age
It’s not just your age — it’s what comes with it.
Less movement
More muscle loss (sarcopenia)
Years of on-and-off dieting slow your metabolism down (Manini et al., 2006)
If you’re not training or eating enough to support muscle, it gets harder to stay lean — simple as that.
The fix:
Train consistently
Eat plenty of protein
Move more daily
Now for women — hormones matter too.Your cycle affects training, hunger, energy, and water retention.
Cycle phases (Sims et al., 2021; Davy et al., 2014):
Follicular phase (Days 1–14): Higher estrogen — great time for strength training and fat loss
Luteal phase (Days 15–28): Higher progesterone — more cravings, less recovery, water retention
You haven’t gained fat — it’s just fluid. Don’t panic, just adapt.
Menopause? That’s a different beast.
Estrogen drops = more belly fat, slower recovery, higher insulin resistance
Solution = more protein, keep training, get your sleep and stress sorted
10 Rules That Actually Work
Lift weights consistently Cardio doesn’t build or preserve lean mass. Strength training does.
Eat more protein 1.6–2.2g/kg per day. Spread across your meals. No skipping.
Keep the calorie deficit small Massive cuts kill progress. Aim to lose 0.5kg per week.
Muscle drives metabolism More muscle = more calories burned, even at rest.
Time carbs around training Higher on training days, lower on rest days. Fuel recovery, not fat gain.
Train with enough volume You need enough total work — sets, reps, intensity — to force adaptation.
Recovery isn’t optional Sleep 7–9 hours. Manage stress. Recovery is where results happen.
Adjust for hormonal shifts Understand your cycle. Don’t freak out over scale weight — it fluctuates.
Skip the fads No detoxes. No keto unless there’s a real reason. No shortcuts.
Keep it simple Eat mostly whole foods. Don’t stress over perfection. 80/20 works.
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