Can I lose weight and build muscle at the same time?

Well, the answer isn't that straight forward, which is probably why theres confusion around it. But in short, yes you can!

When You’re Just Starting

When you begin training, your body isn’t used to lifting weights. As you get stronger and lift heavier over time, your muscles grow. If you eat fewer calories than your body needs (a calorie deficit), you will also burn fat.

Having more muscle helps your body burn more calories, even when you’re not moving. So, by training and eating properly, you can lose fat and get stronger at the same time.

As You Keep Going

The longer you lift weights, the slower your muscles will grow because your body gets used to the exercise. If you’re eating fewer calories to lose weight, muscle growth slows down even more.

How much muscle you can build or how quickly you lose fat also depends on your genetics. Some people’s bodies are better at growing muscle, even when they’re eating less. Others might lose fat faster or slower than average. Everyones body is different, so your progress may look different from someone elses.

How the layers of the body look

What Does “Toned” Mean?

Looking toned means you have muscles that show because you don’t have too much fat covering them. To look toned, you might want to focus on losing fat first. While losing fat, you’ll still get stronger and build some muscle just by working out.

Once you’ve lost enough fat, you can switch your focus to building more muscle. This way, your muscles will be easier to see, and you’ll look toned.

Summary

Yes, you can lose weight and build muscle at the same time. But if you want to look toned, it’s often best to focus on losing fat first. After that, you can work on building more muscle to stay strong and healthy!

This version includes genetics as a factor in muscle and fat loss while keeping the language simple. Let me know if you’d like more tweaks!

How does the Elixir Program fit into this?

Well, any form of 'exercise' can burn calories, and if supported by a fat loss diet that is consistent, you will lose weight. So your exercise could be swimming, dancing, doing cardio machines - or you can lift weights. Lifting weights burns calories just like swimming or even dancing, but the difference with lifting weights is that you get stronger, you increase your muscle, you increase bone density and it can help boost your metabolism.

Plus, its fun and enjoyable. So if you enjoy lifting weights as your form of exercise, then you're more likely to be consistent and get results.

We use personalised nutrition with all our clients, and use diet phasing so we're able to get you the results you want!

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