Build Muscle and Lose Weight at the Same Time with These Exercises


Losing weight and building muscle simultaneously doesn’t have to be a dilemma of opposing goals and separate exercises. Look no further than the following exercises that will help you achieve both goals at once.

Exercises designed to burn fat and build muscle

For some people, having to split up their exercise routines and locations to achieve weight loss and building muscle and separate regiments is something they may not have the time or facilities to accomplish. Further complicating the problem, muscle-building and weight loss are generally opposing goals. Putting on muscle tends to add weight, plus your muscles will build right under your fat.

However, the key to building muscle while losing weight is to perform a routine of exercises that target your caloric surplus, burning away the fat, accomplishing both goals, US News reports.

Lastly, these exercises are designed to be performed with high intensity.

Exercise 1: Cleans

These are essentially deadlifts that are performed quickly where you drive the weight from the floor to the front of your shoulders.

Perform three sets of 4 reps, focusing on optimal form, speed, and power. It should be performed early after your warm-up.

Exercise 2: Deadlifts

These exercises are performed by picking a “deadweight” up off the floor. This exercise works virtually every muscle in your body. Muscles targeted are glutes, hamstrings, quads, core, back, and shoulders.

Proper form is essential to avoid injuring your lower back. Perform sets of 6 or fewer reps. Use a weight that will challenge you without risking injury from too much weight. Perform this early before you are fatigued from other exercises.

Exercise 3: Push presses

Push presses are performed in a shallow quarter squat position, with the weight held similar to a clean and jerk exercise, with the arm pressing the weight overhead without the “jerk” motion.

This exercise focuses on the upper body, shoulders, and triceps.

Perform 3-5 sets of 3-5 reps when using heavier weights. Perform early when still feeling fresh.

Exercise 4: Squats

Squats are the keystone exercises because they work and target some of the body’s largest muscle groups: The glutes and quads. Further, when correctly performed, they will also strengthen your core, lats, and shoulders. Make sure to use proper form to not stress your knees.

Ideally, perform 3-5 sets of 8-12 repetitions.

Variations: Barbell across the upper back; dumbbell in each hand by your sides; hold single weight at your chest; hold dumbbells overhead.