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Burn Fat and Building Muscle: Here’s How to Do It

Burning fat while building muscle, often referred to as body recomposition, is a challenging process that requires a well-planned diet and exercise program.

Here's a general guideline on how you can approach this:


1. Protein: Aim for a high protein intake. This is crucial for muscle repair and growth. A common recommendation is 1.0 to 1.2 grams of protein per pound of body weight daily.

2. Carbohydrates: Moderate to high carbohydrate intake can fuel your workouts and aid in recovery. Depending on your total calorie intake and goals, this could range from 2.0 to 2.5 grams per pound of body weight.

3. Fats: Don't neglect healthy fats, which are essential for hormone production and overall health. Aim for about 0.3 to 0.4 grams per pound of body weight.

This macronutrient ratio would approximately translate to 40% protein, 40% carbohydrates, and 20% fats, but it could vary based on individual needs and goals.

Remember, you need to be in a slight caloric deficit to lose fat, but not so much that it hampers muscle growth and recovery.


1. Resistance Training: Incorporate a structured resistance training program that targets all major muscle groups. Lifting weights will stimulate muscle growth.

2. Cardio: Include some form of cardiovascular exercise to increase your overall calorie burn and improve heart health. However, don't overdo it as excessive cardio can interfere with

The muscle growth.

3. Rest: Ensure you're getting adequate rest between workouts to allow for muscle recovery and growth.

Consistency and Patience: Body recomposition is a slow process that requires consistent effort over a long period of time.

Always consult with a healthcare professional or a registered dietitian before starting any new diet or exercise program. We can provide personalized advice based on your individual needs and goals.



My name is Steven Goldstein

With over 10 years of experience in the fitness industry, I have worked with clients of all ages and fitness levels. From professional athletes to individuals aiming to lose weight, I have helped countless people achieve their goals and improve their overall health through customized training and nutrition plans.

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Consistency leaves clues

Hundreds of clients of all ages, backgrounds, and abilities have put their health in our hands over the years and achieved truly remarkable results. 

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