This is a topic that a lot of guys think about. “Can I gain muscle while I’m losing fat?  If so, what is the formula for doing this?”  You definitely can do this.

There are numerous misunderstandings of why you’re not losing weight and not gaining muscle.  The two are inextricably connected and that’s why we’re addressing them together. Common knowledge says you can’t do both, but we’ll show you how you can in this series of videos.

Here are five (5) mistakes that many of us make, and many of these, if corrected, would make a difference in your weight loss and muscle gain.

I’m relying on some of the best trainers in the business to help us provide answers for this subject.



You’re doing Conditioning Exercise Before Your Workout

Here is my favorite YouTube Trainer explaining the relationship of cardio to gaining muscle mass.  He does an experiment with his own body to show the effects of a conditioning exercise before a strength exercise.  It’s very clear the outcome.

In this video, Jeff clearly demonstrates the effect of conditioning before a strength workout.  Watch.  You’ll be amazed.  As you’ll see, he doesn’t necessarily propose that you don’t do conditioning exercises.  He just wants to demonstrate the effects.  It’s your choice, and it depends on your goals.




You’re Not Doing Enough Weight Training

There are three main elements of all successful weight loss/muscle gain. Max hits them all and explains the relationship.

He spells out the basic concepts of what it takes to gain muscle and why weight training is so important in losing fat.

He understands what is necessary for successfully losing fat.   Watch and follow his advice for the best chance of achieving your weight loss goals.



You’re Doing Cardio Incorrectly

Here is another of my favorite YouTube experts who takes on the cardio subject.  Aaron describes what you need to know to successfully get your body to burn fat when you do cardio.  These are things you need to know.

His advice about first thing in the morning/empty stomach is not necessarily the best way to burn calories, but he’s seen lots of success with this technique.  There is a debate about this technique, but he still understands and demonstrates ways to burn fat successfully.



You’re Doing The Wrong Exercises

Here is my first trainer who shows you a series of weight exercises that target fat loss.

These three guys (including Vince) go through a series of exercises that they propose are designed specifically for fat loss.  Vince is a great trainer, so take a look and see if this is something you would try.



You Don’t Keep Track of Your Calories

You think you know how many calories you consume, but you’re probably way off.  Until you start to record everything that you eat, you won’t really know how many calories you’re consuming every day.  The secret is to record absolutely EVERYTHING that goes in your mouth.

You need this base information before you can devise an effective plan for losing weight. To record my daily calories, I use My Fitness Pal by UnderArmour.  There are hundreds of similar apps on the market, and most are free. Download one that suits you and use it daily.

Watch these two guys talk about this subject.  They fully understand how important it is.  They explain this common mistake in understandable terms and concepts.  This could certainly be one of the reasons you may not be losing weight.




You’ve just watched 5 videos that talk about many of the things we need to understand to successfully lose weight and add muscle.  It’s tricky and not easy, but if you’ll follow these guidelines, you’ll have a leg up on achieving your goals, and looking and feeling great.

If you’ve got anything to add, for instance, your experience in losing weight or gaining muscle, please leave your comments below.  We welcome all feedback.

See you at the gym.

Published by "W" Tucker

I've been a fitness enthusiast for many years and want to encourage guys over 40 to get and stay in shape. It makes life better, and makes you look and feel better.

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  1. This is a really helpful article and particularly significant to me right now. I’m trying to burn fat and gain muscle at the moment but don’t seem to be making my normal progress.

    I think the main reason is that I’m not keeping a proper eye on what I’m eating. Do you have any recommendations of great recipes/books I could follow for some inspiration?

    1. Joshua, thanks for the comments.  You are like a lot of us. We struggle to make gains, sometimes.  SInce I’m not a cook, I can’t give you any recipe books or direction in that way. I eat mostly salads with chicken, and then I eat eggs and often go to WHole FOods food bar and have a meal – often fish and vegetables or chicken and vegetables.   If you’ll stick to simple meats and simple cooked vegetables, you’ll do great.  I believe you can eat almost any meat and have it work.  I’m primarily on the Paleo/Keto diet.  It works for me.

  2. Hi
    I too have been a fitness enthusiast for most of my life and have played and excelled at many sports before getting into weight training some 20 odd years ago.Although I have been extremely disciplined over those years there have been periods where I have struggled to maintain that discipline and it has always been when I have plateaued and not seen results for my effort.This post comes at just the right time for me and has given me not only some new ideas but some much-needed inspiration as well.

    1. Paul, thanks for the comments and congrats on being a fitness enthusiast.  It will serve you well throughout your life, as you well know.   We all go through periods when we can’t or don’t workout.  I’m glad to hear you might have gotten some new inspiration.  Good luck.

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