Reply to As a petite woman how can I build muscle yet lose weight at the same time?

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[quote=Anonymous][quote=Anonymous]Nope. You can get stronger and lose fat that the same time, but to gain muscle or fat you need a calorie surplus where to lose fat and muscle you need a calorie deficit.

This is why body builders go through bulking (gaining muscle and some fat) and Cutting phases (losing fat while trying to maintain as much muscle as possible).

Some people so more lean bulks where they eat in a calorie surplus on say days they lift and a deficit on the days they don't. But it takes a lot longer to build muscle this way.

Now will most people look more muscular/toned if they lose weight- yes, because if you lose enough fat you will see the muscle you have. This is also why it is important to eat high protein,  lift weights and not create too high of a deficit while in a deficit/trying to lose fat because you want to maintain as much muscle as possible. The people who look skinny at are the ones who lose weight quickly and don't lift weights while in a steep deficit because when you are in a large deficit your body will burn both fat and muscle.[/quote]

This.  You cannot gain muscle in a calorie deficit and you cannot lose fat without one.

You need to be in a calorie deficit to lose fat.  The best you can is maintain as much muscle mass as possible by eating protein and lifting.  When you reach your weight loss goal, then you can focus on the calorie surplus and training needed to build muscle mass [/quote]

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