Muscle for life

MFL Podcast 41: How to build muscle and lose fat at the same time

MFL Podcast 41: How to build muscle and lose fat at the same time

In this podcast I talk about who can and can’t build muscle and lose fat simultaneously and how to do it and some of my big business lessons I’ve learned over the last couple of years.


“Muscle Memory” is Real and Here’s How It Works

The Definitive Guide to Effective Meal Planning

Acute energy deprivation affects skeletal muscle protein synthesis

The Definitive Guide to Why Low-Carb Dieting Sucks

How Training Frequency Can Help or Hurt Your Muscle Growth

The Definitive Guide on How to Build a Workout Routine

Which Form of Creatine is Most Effective?

How to Take Workout Supplements for Maximum Results

The Steve Martin Method of Achieving Your Goals


Oh and if you like this episode want to be be notified when new episodes go live, then head on over to iTunes, Stitcher, YouTubeSoundcloud, or Google Play and subscribe.

Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!

What did you think of this episode? Have anything else to share? Let me know in the comments below!

admin admin

I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.


If you want a "paint-by-numbers," step-by-step blueprint for building a muscular, lean, strong body...faster than you ever thought possible...then you want to check out my bestselling books.

Here's a little sneak peek of what you'll learn inside...

  • The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • How to build meal plans that allow you to build muscle, lose fat, and get healthy with ease…eating foods you love (yes, including those deemed “unclean” by certain “gurus”)…and never feeling starved, deprived, or like you’re “on a diet.”
  • The 5 biggest fat loss myths & mistakes that keep women overweight, disappointed, and confused. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • An all-in-one training system that delivers MAXIMUM results for your efforts…spending no more than 3 to 6 hours in the gym every week…doing workouts that energize you, not wipe you out.
  • A no-BS guide to supplements that will save you hundreds if not THOUSANDS of dollars each year that you would’ve wasted on products that are nothing more than bunk science and marketing hype.
  • And a whole lot more!

The bottom line is you CAN achieve that “Hollywood body" without having your life revolve around it. No long hours in the gym, no starving yourself, and no grueling cardio that turns your stomach.

My book will show you how. Get it today and let’s build a body you can be proud of.

Bigger Leaner Stronger

Bigger Leaner Stronger

Thinner Leaner Stronger

Thinner Leaner Stronger

Want more awesome stuff like this? Enter your email address to get the weekly newsletter.
LIKE MUSCLE FOR LIFE? Let Google know!
Leave a Comment!
  • Bryan

    Great podcast today! I think I’m currently succeeding in building muscle and burning fat simultaneously, and it’s because I’ve followed your directions to a T from Bigger Leaner Stronger. My weight has stayed the same for 5 weeks now, but I’ve lost 2 inches from my waist, all my pants are loose, and I’m starting to see abs I haven’t seen in a long time. I figure I must be building muscle since my weight hasn’t changed. Thank you so much for making your content so easy to understand and consume. I’m not sure how much longer I should cut, but I’m looking forward to bulking!

  • James

    Hi Mike, searched through all your articles but can’t find the answer I’m looking for so would really appreciate you’re response here. It related to progressive overload and volume.

    If I squat for 5 sets of 100 for 6 reps and then next week squat 5 sets for 110 at 5 reps.
    Even though I’ve squatted more weight the volume is less so does that make it a less effective workout?

    Cheers James

    • Nope that’s great. Work with 110 until you can get 6 and move up to 120. This is how you get stronger over time…

  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

    Feel free to comment below if you have any questions. I do my best to check and reply to every comment left on my blog, so don’t be shy!

    Oh and if you like what I have to say, you should sign up for my free weekly newsletter! You’ll get awesome, science-based health and fitness tips, delicious “guilt-free” recipes, articles to keep you motivated, and much more!

    You can sign up here:


    Your information is safe with me too. I don’t share, sell, or rent my lists. Pinky swear!

  • Mark Cachia

    Dear Mike
    I’ve been in the BLS training program, with a good but not strict diet for almost 3 months. I’ve lost 1.9kg fat and gained 2.8kg muscle (measured with electrodes in hands and feet at nutritionists office) and I couldn’t be happier. I lifted often in my 20s, less in 30s and almost nothing for last 3 years, so there is some “catch up” / returning to previous form. Nevertheless, the workouts are tough but manageable, which keeps me on shedule. My problem is that my biceps are underdeveloped compared to triceps. Any suggestions on what I can do to correct that?
    Best regards,

    • Great job man! That rocks!

      Arms can be a bitch. You can add 3 sets of biceps to the end of back day, 8-10 reps, and 3 sets of tris to the end of chest day, 8-10 reps.

      Hope this helps! Talk soon!

      • Mark Cachia

        Thanks for the reply. I should have mentioned that I am on the 3 day program. I will add 3 sets of bis with lower weight/higher reps to the training day after normal back & bis.
        Keep up the fantastic work and much success to you!

Sign in to Muscle For Life
or use your MFL Account