The Simple Reason Why Beginner Lifters Can Gain Muscle AND Lose Fat

I have to say, I’m a little jealous of you beginner lifters.

When you finally find the motivation to use that gym pass, you’ll be pleasantly surprised to find that you’ll be losing fat AND gaining muscle.

I wish that were the case for me, but alas, I’m no beginner.

Here’s the simple logic behind why your first steps will be easier than you think:



The Facts

The facts are, to lose weight you need to be in a caloric deficit and to gain it, a surplus.

You’ve heard this a million times and it’s probably why you’re confused but incredibly curious as to how you can do both at once.

Before I tell you, how about a quick story?

Last night, I ate an entire bag of popcorn AND 2 cookies. I figured, I work hard and calories are all that matter so yeah, I lost weight overnight.

Can’t remember how much though…maybe 0.10 pounds?

Just a small example of flexible dieting, maybe it’ll motivate you, maybe not.

Okay, now on to why you’re here.



Why You’re Here

What do you have that an experienced lifter or dieter doesn’t?

*ding ding* You have a lot of fat!

Regardless if you put your body in a caloric deficit, or how severe it is – let’s say a liquid diet of only 1,000 calories – studies show that it’s still possible.

According to Christian Finn in his article for Vice, researchers at the United States Sports Academy found that over a 14-week program, a group of overweight beginners lost 16 pounds of fat AND gained 10 pounds of muscle!

Now that’s what I call killing 2 birds with 1 stone.

The reason this was possible is because their bodies had more that enough fuel saved up in their fat storage for muscle growth.

In other words, the calorie deficit was responsible for fat loss and the current fat storage along with the following factors was responsible for muscle gains.

Motivated yet?



The Following Factors

Now that you’re ahead of the game, here’s some things to keep in mind.

While losing weight can be as simple as a caloric deficit, putting on muscle isn’t.

You’ll have to train just as I have to train to overload your muscles and do so strategically in terms of exercise duration, diversity and consistency.

On top of that, protein intake needs to be high.

Another study at McMaster University found participants that ate more protein gained on average 2.5 more pounds of muscle, than those who ate less.

It’s never been a secret lads. Eat. Your. Protein.

Basically, you’ll be doing everything I’m doing, only you’ll see results faster.

Now do you see why I’m jealous?



The Only Two Requirements

Before you bullet off to the gym, make sure to answer the following questions:

  1. Are you completely new to weightlifting?
  2. Are you overweight?

If you answered yes to both, you’re golden and set to gains fast.

If you answered yes to the first and no to the second, you’ll gain muscle quicker than myself because you’re new to weightlifting but will lose fat at a slower pace simply because you have less to lose.

If you answered no to the first and yes to the second, you’ll lose weight quickly in a caloric deficit, but won’t gain muscle as quick because you’re not new to lifting.

If you answered no to both…well, then I can’t help you.

I’m kidding!

You’re killing it. Stay strong and motivate others!



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  1. Finn, Christian. “The Silver Lining of Being Overweight and New to the Gym.” Vice, 29 Oct. 2018,

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