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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

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11 Hacks to Build Muscle While Losing Fat From a Strength Coach “It's Not As Hard As You Think"

Transform your body with these proven strategies for simultaneous fat loss and muscle gain.

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Trying to build muscle while losing fat feels like chasing two rabbits – it is impossible to catch either one. But according to powerlifter and strength coach Meg Gallagher, it's more achievable than most people think. With over 600,000 YouTube followers and certifications from ISSA and Precision Nutrition, Meg has helped thousands transform their bodies through science-backed strategies. Here are her insider hacks for achieving the seemingly impossible: building muscle while burning fat.


Hack 1: Know If You're in the Fast-Track Group

"There are four different groups of people who can expect to experience body recomposition more easily than others," Meg reveals in her post. These include new lifters, people with significant weight to lose, those returning after a training break, and those using performance-enhancing substances. If you're in one of these groups, you're primed for faster results.

Hack 2: Embrace Being a Beginner

Don't let the "beginner" label discourage you. "Being a novice doesn't mean you're not strong. It doesn't mean you are not experienced in the gym," Meg emphasizes. "It simply means you can progress much more quickly than an intermediate or advanced lifter." This is your advantage – use it.

RELATED: 50-Year-Old Woman Shares 11 Menopause Belly Fat Tips, “The Fat Just Melted Away”

Hack 3: Master the Protein Sweet Spot

The foundation of body recomposition is simpler than you might think. "If you're coming from eating nothing but fast food, it will be relatively easy to make some small adjustments and start experiencing body recomposition," Meg notes. Her key formula? "The general recommendation is one gram of protein per pound of body weight, with an upper limit of about 250 grams."

Hack 4: Follow a Real Program

Random workouts won't cut it. "If you're not on a program, then get on one," Meg states firmly. "Your goal with building muscle must be significant enough to follow a structured plan." Focus on compound movements like squats, bench presses, and deadlifts – these exercises deliver the most bang for your buck.

Hack 5: Use the Progress Principle

"Progressive overload is just over time, progressively doing more," Meg explains. This could mean increasing sets, reps, or weight. "A good program will prescribe intensities, so you are paying attention to how much weight you lifted last week and ensuring that this week you do some more." This is your secret weapon for continuous improvement.

Hack 6: Don't Wait to Start Weight Training

Think you need to lose fat first? Think again. "Should I lose fat before I start weight training? The simple answer to that for me is no," Meg says definitively. "The extra work and exercise that you're doing in the gym is extra movement... building lean tissue now will help speed whatever fat loss efforts you have."

RELATED: Coach Lost 20 Pounds in Under 3 Months with These 5 Simple Hacks

Hack 7: Add Smart Cardio

Forget the old myth about cardio killing gains. "It is totally appropriate to do cardio on your off days or even on the same day as your training," Meg confirms. Her hack? "Do things that you enjoy doing" – whether it's walking, hiking with family, or using the StairMaster. The best cardio is the one you'll actually do.

Hack 8: Return to Training Strategically

Coming back after a break? Don't rush. "Find a structured comeback plan and I would honestly consider running a linear progression to get you back to the numbers that you were," Meg advises. "Don't go into the gym going balls to the wall and expecting to hit the numbers that you hit way back when." Smart progression beats ego lifting every time.

Hack 9: Track Success Beyond Numbers

The scale doesn't tell the whole story. "The scale is just one indicator, but it might not necessarily be the best indicator," Meg reveals. Her hack? Use multiple tracking methods: progress photos, skin calipers, or waist measurements. This gives you a complete picture of your transformation.

Hack 10: Stick to Your Program

Program hopping kills progress. "Try not to get on someone else's program like chasing a new shiny new object," Meg warns. The hack? Commit to a program for at least 8-12 weeks. "Stick with the training that you have laid out so that you get stronger in those movements and you continue using progressive overload throughout a longer span of time."

RELATED: Your Body Type Could Be Sabotaging Your Workouts — Expert Shows The Fix

Hack 11: Play the Long Game

Not in one of the fast-track groups? No problem. "If you train hard and keep your macronutrients in check and keep your calorie balance in check, you can expect over time to gain a little bit of muscle and maybe lose a little bit of fat," Meg explains. This sustainable approach leads to lasting results without the typical bulk-and-cut roller coaster. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Trying to build muscle while losing fat feels like chasing two rabbits – it is impossible to catch either one. But according to powerlifter and strength coach Meg Gallagher, it's more achievable than most people think. With over 600,000 YouTube followers and certifications from ISSA and Precision Nutrition, Meg has helped thousands transform their bodies through science-backed strategies. Here are her insider hacks for achieving the seemingly impossible: building muscle while burning fat.


Hack 1: Know If You're in the Fast-Track Group

"There are four different groups of people who can expect to experience body recomposition more easily than others," Meg reveals in her post. These include new lifters, people with significant weight to lose, those returning after a training break, and those using performance-enhancing substances. If you're in one of these groups, you're primed for faster results.

Hack 2: Embrace Being a Beginner

Don't let the "beginner" label discourage you. "Being a novice doesn't mean you're not strong. It doesn't mean you are not experienced in the gym," Meg emphasizes. "It simply means you can progress much more quickly than an intermediate or advanced lifter." This is your advantage – use it.

RELATED: 50-Year-Old Woman Shares 11 Menopause Belly Fat Tips, “The Fat Just Melted Away”

Hack 3: Master the Protein Sweet Spot

The foundation of body recomposition is simpler than you might think. "If you're coming from eating nothing but fast food, it will be relatively easy to make some small adjustments and start experiencing body recomposition," Meg notes. Her key formula? "The general recommendation is one gram of protein per pound of body weight, with an upper limit of about 250 grams."

Hack 4: Follow a Real Program

Random workouts won't cut it. "If you're not on a program, then get on one," Meg states firmly. "Your goal with building muscle must be significant enough to follow a structured plan." Focus on compound movements like squats, bench presses, and deadlifts – these exercises deliver the most bang for your buck.

Hack 5: Use the Progress Principle

"Progressive overload is just over time, progressively doing more," Meg explains. This could mean increasing sets, reps, or weight. "A good program will prescribe intensities, so you are paying attention to how much weight you lifted last week and ensuring that this week you do some more." This is your secret weapon for continuous improvement.

Hack 6: Don't Wait to Start Weight Training

Think you need to lose fat first? Think again. "Should I lose fat before I start weight training? The simple answer to that for me is no," Meg says definitively. "The extra work and exercise that you're doing in the gym is extra movement... building lean tissue now will help speed whatever fat loss efforts you have."

RELATED: Coach Lost 20 Pounds in Under 3 Months with These 5 Simple Hacks

Hack 7: Add Smart Cardio

Forget the old myth about cardio killing gains. "It is totally appropriate to do cardio on your off days or even on the same day as your training," Meg confirms. Her hack? "Do things that you enjoy doing" – whether it's walking, hiking with family, or using the StairMaster. The best cardio is the one you'll actually do.

Hack 8: Return to Training Strategically

Coming back after a break? Don't rush. "Find a structured comeback plan and I would honestly consider running a linear progression to get you back to the numbers that you were," Meg advises. "Don't go into the gym going balls to the wall and expecting to hit the numbers that you hit way back when." Smart progression beats ego lifting every time.

Hack 9: Track Success Beyond Numbers

The scale doesn't tell the whole story. "The scale is just one indicator, but it might not necessarily be the best indicator," Meg reveals. Her hack? Use multiple tracking methods: progress photos, skin calipers, or waist measurements. This gives you a complete picture of your transformation.

Hack 10: Stick to Your Program

Program hopping kills progress. "Try not to get on someone else's program like chasing a new shiny new object," Meg warns. The hack? Commit to a program for at least 8-12 weeks. "Stick with the training that you have laid out so that you get stronger in those movements and you continue using progressive overload throughout a longer span of time."

RELATED: Your Body Type Could Be Sabotaging Your Workouts — Expert Shows The Fix

Hack 11: Play the Long Game

Not in one of the fast-track groups? No problem. "If you train hard and keep your macronutrients in check and keep your calorie balance in check, you can expect over time to gain a little bit of muscle and maybe lose a little bit of fat," Meg explains. This sustainable approach leads to lasting results without the typical bulk-and-cut roller coaster. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Hitting the gym consistently but still fighting stubborn fat? You're not alone. Sarah Mackay knows this struggle all too well. Once a gym-avoider battling an eating disorder, Sarah transformed her life through fitness and now coaches others through similar challenges. "It feels like you're constantly stuck in a loop where you're gaining muscle but not losing fat, so the scale is either staying the same or even going up," Sarah explains in her post. She discovered that body recomposition—building muscle while losing fat simultaneously—requires fixing specific mistakes that sabotage progress. Here's how Sarah finally broke through her plateau.

Mistake 1: Mismatching Diet to Your Experience Level

Your training history should dictate your nutritional approach. "If you're a gym noob or you've been training for up to around two years, you can really get away with eating at maintenance or even in a deficit," Sarah points out. Beginners often make the mistake of "eating big to get big," which leads to unnecessary fat gain. Meanwhile, advanced lifters (5+ years of consistent training) frequently make the opposite mistake. "Unfortunately for you guys, you really can't bulk like you used to," Sarah says. She recommends veterans stick to eating at maintenance or in a slight deficit, losing around 0.7 percent of body weight weekly for optimal recomposition.

RELATED:5 Movement Hacks to Shed Pounds From a Sports Medicine Specialist

Mistake 2: Ignoring Your Starting Body Composition

Sarah found that her body composition dramatically affected her recomposition strategy. "People who start out leaner at around sub 10 body fat for men or sub 20 for women will have a much harder time building muscle and losing fat simultaneously," she explains. This happens because lean individuals have fewer fat reserves to fuel muscle building. Conversely, those with higher body fat percentages have more energy stored and achieve recomposition more readily. "People who are overweight at their baseline have so much more energy reserved," Sarah notes, explaining why they can successfully build muscle in a moderate deficit.

Mistake 3: Neglecting Protein and Food Quality

Even with perfect calories, Sarah discovered her macronutrients were holding her back. "Research has shown that higher protein diets, about 1.2 grams per pound of your body weight, can improve your body composition by reducing fat mass and increasing fat-free mass," she shares. For most people, aiming for around 1 gram of protein per pound of body weight daily maximizes muscle growth while supporting fat loss.

Beyond macros, food quality matters tremendously. "When you consume foods that don't sit well with your body or your digestion, your body becomes inflamed and you hold onto water weight," Sarah reveals from personal experience. This water retention is easily mistaken for stubborn fat. "What has personally helped me is focusing on eating mostly single-ingredient foods, also focusing on getting in enough fiber, around 30 grams every single day," she explains. Sarah learned to pay attention to how different foods affected her energy, digestion, and overall well-being.

Mistake 4: Compromising on Recovery

Surprisingly, Sarah's overtraining was sabotaging her fat loss efforts. "Muscle actually doesn't grow if you're not giving it the time to recover," she cautions. This means both taking 1-2 weekly rest days and prioritizing sleep. "Research has shown that when two groups follow the same calorie deficit but one group sleeps just three hours less each week, both groups lose similar amounts of weight, but in the well-rested group 83% of the weight loss is from fat compared to only 58% in the sleep restricted group," Sarah explains. She aims for at least 7 hours of quality sleep each night to optimize her body's fat-burning potential.

RELATED:The #1 Exercise Every Trainer Recommends for Staying Fit After 50

Mistake 5: Relying Too Heavily on the Scale

During Sarah's recomposition journey, she realized the scale was misleading her. "Despite what nonsense you have been fed from your mum's favourite magazine, weight gain is not just the product of fat gain but also includes muscle gain and water gain too," Sarah points out. She learned to track multiple metrics: progress photos, measurements, how clothes fit, strength gains, and energy levels. "The scale can be used as a great tool in order to see if you're going in the right direction, if you're eating in a deficit or in a surplus, but that is exactly what it is—a tool that should be used in conjunction with other tools," she emphasizes.

Understanding the Timeline

Perhaps the biggest revelation for Sarah was accepting that body recomposition takes considerable time. "Pound for pound, fat is easier to lose than muscle is to gain," she explains. You might be losing fat already but need more muscle development to achieve that toned look. "9 to 12 months is a realistic goal in order to see results using this process," Sarah advises. She embraced the process as a sustainable lifestyle change rather than a quick fix, which finally allowed her to break through plateaus and achieve lasting results.

Progressive Training Is Essential

While fixing nutritional mistakes gets most attention, Sarah discovered that proper training progression remained fundamental. "Track your sets, reps, and weight during each workout and try to increase the weight you're doing or the amount of reps over time," she recommends. Following the same workout routine for 8-12 weeks while focusing on gradually increasing performance gave each muscle group sufficient stimulus to grow while her improved recovery allowed fat loss to continue.

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Listen To Your Body's Signals

Developing body awareness accelerated Sarah's progress significantly. "When you eat something, think to yourself: how do you feel? Are you digesting this food well? Does it give you brain fog?" she suggests. These feedback signals helped her identify which foods supported her goals and which ones caused inflammation or energy crashes. The same principle applied to workout intensity—pushing hard, but recognizing when her body genuinely needed rest proved crucial to breaking through her plateau. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you trying to lean out and add some muscle to your physique? One of the biggest fitness misconceptions is that lifting weights will make you get “big” instead of lean – and fitness trainer and influencer Kelsey Wells is here to bust the myths surrounding “lean muscle” and weightlifting. In a new social media post the expert discusses the muscle growing concept with her over-3 million followers and reveals the secret to getting in shape.


There Is “No Such Thing” As Lean Muscle

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According to Wells, there is a major misconception about muscles. “First of all— There is no such thing as “lean muscle.” All muscle is lean,” she writes in the post.

People Use to the Term to Describe Having Visible Muscle with a Lower Body Fat Percentage

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“Usually when ‘growing lean muscle’ is marketed to you, it’s to sell you the aesthetic of not being ‘too bulky or manly’ (🙄🙄🙄 I’ve been called this or heard this more than I can count) and/or having visible muscle, with a lower body fat percentage,” she continues.

Getting “Big” Takes A LOT of Work

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“Listen. Growing A LOT of muscle mass takes A LOT of INTENTIONAL work-focused training and nutrition and eating in a caloric surplus— for an extended period of time! YEARS if doing so naturally and healthily,” she says.

RELATED: 7 Spices That Boost Metabolism and Cut Fat

You Won’t “Accidentally” Grow “Crazy Big Muscles”

Brutal fitness blond with a muscular, straining biceps and abdominal muscles in the gym, part of the fitness body. Sports and fitness - concept of healthy lifestyle. Fitness woman in the gym.Shutterstock

“And to all those who have that goal and focus and achieve it!? 😍💪⚡️ beautiful feminine superwomen. If that’s not the vibe for you personally? You don’t need to stress aka you will not ‘accidentally’ grow crazy big muscles,” she continues.

The More Muscle You Build, the More Calories You Will Burn

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“My main point?? LIFTING WEIGHTS helps you build muscle, and the more muscle mass your body has, the higher your TDEE (total daily energy expenditure). Therefore the more calories your body is burning even at rest! This (accompanied with eating adequate protein) is how you (over time!!!) shift your body composition to that ‘lean muscle’ people talk about,” Wells says.

Whatever You Do, Make Sure It Is “Healthy and Sustainable”

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“I am ALL about helping women understand that fitness is SO MUCH MORE than aesthetic goals— and that changing something about your physique should only be a goal if it is gone about in HEALTHY and SUSTAINABLE ways, and with a HEALTHY MINDSET! Never from a place of lack or not-enough-ness,” she says.

RELATED: 7 Morning Routines That Help Shed Weight Quickly

Don’t Believe Everything You Hear

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“But I am ALSO all about helping LIFT STIGMAS surrounding women and weight training! And empowering them to GET IN THE GYM! And pick up some weights. There are SOOO many benefits, inside and out,” she concludes.

💪🔥Body Booster: Don’t be afraid of lifting heavy weights. You aren’t going to “accidentally” bulk up.

FACT CHECKED BY Christopher Roback
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Feeling stuck in your muscle-building journey? You're not alone. Many busy professionals struggle to find effective ways to pack on muscle while juggling demanding careers. That's where Zach Rana, a fitness coach with a background in biochemistry, comes in. Having transitioned from long workdays to a career in health and fitness, Zach understands the challenges faced by time-strapped individuals. In this article, he shares his top five tips to help you build muscle quickly and efficiently, complemented by insights from other fitness experts.


Fuel Your Muscles with Protein

Zach emphasizes the importance of protein consumption for muscle growth. "Eat 0.8 to one gram of protein per pound of body weight," he advises in his post. For instance, if you weigh 180 pounds, aim for 180 grams of protein daily. While this may seem daunting at first, Zach assures that with practice and the right systems in place, it becomes second nature.

"At this point, I don't even really think about my protein intake because I have so many protein snacks around," he explains. "Every single one of my meals has 30 to 50 grams of protein, and so I hit my goal pretty easily without even trying at this point. Once you have those systems in place where all the right foods are around you, it's actually pretty easy to hit your protein goal."

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Create a Caloric Surplus for Growth

To build muscle, you need to provide your body with sufficient resources. Zach recommends eating in a caloric surplus by adding 250 to 500 calories above your maintenance level. "As an example, my maintenance calories are 180 pounds, with about 15% body fat being 2,700 calories. So when I want to gain, and I'm in a gaining phase, I'll eat 2,950 to 3,000 calories around there," he shares. For a leaner bulk, stick to the lower end of this range.

Zach explains, "The reason we have the range of 250 calories to 500 depends on how lean of a bulk you want to have. I like to keep my bulks pretty lean, so I try to do 250 to 300 calories above my maintenance because that's going to allow me to put on muscle without putting on too much fat."

Embrace Carbohydrates for Energy

Contrary to popular belief, carbs are not the enemy, especially when you're in a muscle-gaining phase. Zach debunks common myths, stating, "The marketing people out there are lying to you when they say you have to do keto. You have to do this. You can't eat carbs. They're bad sugar, bad whatever. Not true." He recommends consuming carbs both before and after workouts.

"Before your workouts, you want quick digesting, simple carbs. What are some examples of this? Rice cakes, rice Krispies, white bread, potatoes," Zach suggests. For post-workout, he recommends "slower digesting carbs that are higher in fiber, oatmeal, sweet potatoes, quinoa, whole wheat bread, beans, pasta, like all of that stuff is great things to have after a workout."

Lift Heavy and Progressively Overload

To stimulate muscle growth, you need to challenge your muscles beyond their current capacity. Zach explains the concept of progressive overload: "If my muscle was currently capable of lifting 80 pounds, I need to try to lift 85 pounds, and what's going to happen is the first couple times I do that, it's going to be really hard and really uncomfortable, but eventually my capacity will grow to reach 85 pounds."

He underlines the importance of continuous challenge: "Every single time we work out, we need to be giving our muscles a higher stimulus than what it's currently capable of that's going to force it to grow."

Luke Jones, a certified personal trainer and movement coach, adds, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." For those new to pull-ups, Jones advises starting with hanging exercises and progressing to assisted pull-ups before attempting full ones.

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

Master Carb Timing for Optimal Performance

Timing your carbohydrate intake can significantly impact your workout performance and muscle growth. Zach recommends consuming carbs 30 minutes to an hour before your workout and immediately after. "Trust me, once you nail this carb timing down, it is a game changer for how strong and how full you'll feel during your workouts," he says.

However, he cautions against eating large meals or high-fiber carbs too close to your workout. "Don't eat a lot of proteins or fats right before your workout because they're going to slow you down and they're hard to digest. Also, if you eat a lot of high-fiber carbs before your workout, those also take longer to digest, and so then you'll basically be putting energy that should be going to your muscles into your stomach," Zach warns. His final advice? "No big meals two hours before a workout."

Incorporate Compound Bodyweight Exercises

While weightlifting is crucial, don't underestimate the power of bodyweight exercises. Christopher Clarke, a certified personal trainer, says, "Push-ups are the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improve posture by strengthening core muscles."

Eric Rakofsky, a certified personal trainer, recommends the single-leg walkout with a push-up: "It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets."

Don't Neglect Lower Body Training

Clarke regards squats as the cornerstone of lower body exercises: "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain." Jones adds, "Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges."

Focus on Core Strength

A strong core is essential for overall muscle development and stability. Clarke recommends crunches: "Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus, and transverse abdominal muscles. They improve posture, lower back pain, and boost mobility."

For those looking for a low-impact core exercise, Leslie Ann, a personal fitness trainer specializing in postpartum fitness, suggests pelvic tilts: "This exercise engages your core muscles, including your abdomen and pelvic floor. By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Stay Consistent and Patient

By implementing these tips from Zach Rana and other fitness experts, you'll be well on your way to building muscle faster and more effectively. Remember, consistency is key, and results take time. Stay committed to your goals, and you'll soon see the gains you've been working towards. As Zach says, "Try these things out. Let me know in the comments how they go for you and how you feel." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

FACT CHECKED BY Christopher Roback
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Cori Lefkowith of Redefining Strength is a fitness expert and social media influencer whose mission is to help with “building habits that seamlessly become a part of your lifestyle, ultimately reshaping your identity,” she writes in her bio. In a new post, she blasts the fallacy that “I am too old to gain muscle,” she says. “Stop lying to yourself. Stop giving yourself an excuse not to work hard and move forward. Because while our body needs and goals do change as we get older, and yes, it a hundred percent becomes harder to build and retain the muscle, we can still achieve fabulous results and build muscle at any and every age,” she says.


What Worked When You Were Younger Won’t Work When You Are Older

“The reason we don't see the results we want as we get older is because we cling to improper dieting and workout practices that we may have gotten away with when we were younger. But at every stage of life, we need to be adjusting our fueling and our training. Nothing works forever,” she says in the video.

Diet and Training Should Evolve

Beautiful blonde middle age woman doing weights exercises with dumbbells outdoors, sunny summer evening. Healthy active lifestyle, body consciousShutterstock

“Our body and lifestyle are constantly evolving, and so should our diet and training habits,” she continues, “to meet us where we're currently so we can always move forward and be functionally strong till the final day on this planet. That's why I wanna share with you seven tips to maintain your lean muscle and even gain muscle as you get older.”

Tip 1: Use It Or Lose It

woman lifting weights outdoor. Attractive woman working with dumbbells. Fitness woman exercising with small weights in mountain at sunlightShutterstock

Tip number one is to use it or lose it. “So often, the reason we see more dramatic shifts in body composition and lose more muscle mass as we get older is because we've stopped doing what makes us fitter and stronger. We simply accept decline, and we use age as an excuse. Instead of finding ways to challenge ourselves, things get harder. We may feel more awkward with balance moves. We may feel like we even recover slower. We may even dislike coordination moves because they're uncomfortable. Even mainstream media has been telling people to stop doing what kept them strong in the first place, but if you don't use it, you'll lose it,” she says.

Do Moves That Challenge Your Coordination

Brunette female in good shape wearing white top and beige leggins doing lunges and holding blue dumbbells in hands, working out legs, looking straight ahead with serious expression.Shutterstock

“If you wanna keep your mind-body connection strong, which can lead to better muscle hypertrophy or muscle gains, you've gotta do moves that challenge your coordination. And if you not only wanna gain muscle but stay functionally strong and avoid falls, you have to do those awkward balance moves. Use it or lose it. Keep challenging yourself and training those movement patterns in the gym, so you move better in everyday life,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Tip 2: Stop Dieting

woman eats sweets at night to sneak in a refrigerator.Shutterstock

Tip number two: stop dieting. “Muscle helps keep our metabolic grade higher. It helps us burn more calories at rest and stay leaner. As we get older, we become less able to utilize protein as efficiently, making it even harder to build and retain lean muscle mass. But this is why it's even more key. We stop dieting in extreme deficits,” she explains.

Don’t Continue Cutting Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“While it can feel harder and harder to lose any weight we've gained, so we feel like we need to turn to larger and larger calorie deficits. This ultimately sabotages our results. It leads to more muscle mass being lost in the process of us trying to lose weight, which only leads to metabolic adaptations and worse body composition,” she says.

It Makes It Harder to Lose Weight

overweight woman on scale at homeShutterstock

“It leads to us actually making it harder on ourselves to lose the weight and keep it off. Plus, metabolic adaptations mean we burn even fewer calories when we are at rest. This leads to us then slashing our calories lower and lower to try and keep losing, perpetuating the horrible weight-gaining cycle as we get older,” she says.

Work on Fueling Lean Muscle Mass

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

Instead, you should “focus on fueling” that lean muscle mass. “We need to focus on macros first in a very slight calorie deficit so we can help ourselves retain that lean muscle. Even as we wanna lose fat, we may even find we first need to retrain our body to eat more so we can build that lean muscle with a small calorie surplus before we even consider creating a slight deficit to lose,” she explains.

Tip 3: Do Moves That Challenge You

Group of middle aged women doing abdominal exercise in gym.Shutterstock

Tip number three: do moves that challenge you. “Many of us have heard that strength training is key to gaining muscle, especially as we get older, and it is by challenging our muscles we force them to rebuild and grow stronger. It's why we don't wanna fear heavy lifting as we get older,” she says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Start Lifting

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The key is recognizing what lifting heavy is. “For us, it may mean body weight training starting out, especially if you haven't trained before or haven't trained consistently in a while, or maybe using resistance bands or dumbbells over barbells. The key is not fearing loads and truly challenging yourself instead of going lighter just because you've hit a certain age. Fitness is about ability, period. We always have to meet ourselves where we're at,” she says.

Don’t Avoid “Awkward or Uncomfortable” Moves

“This also means we can't avoid awkward or uncomfortable moves that challenge our mind-body connection. Neuromuscular efficiency, or the ability to recruit muscles quickly and in the right sequences to perform movements, is key to us moving well and improving our reaction times and coordination in everyday life. Not to mention that the ability to recruit muscles quickly and muscle activation will also improve your muscle hypertrophy results,” she says.

Improve the Mind-Body Connection

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“So if you wanna be able to gain more muscle, you wanna improve that mind-body connection with moves that challenge your balance and your coordination while also challenging yourself with loads,” she adds.

Tip 4: Increase Your Protein Portions Per Each Meal

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Tip number four: increase your protein portions per meal. “As we get older, we can develop anabolic resistance, and we are less able to utilize protein efficiently. This means we actually need to increase our protein intake, especially when we're training hard and lifting to build muscle because our muscles don't respond by increasing muscle protein synthesis in the same ways when we're younger,” she says.

Aim for 20 to 30 Grams Per Meal

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“Increasing a portion of 20 grams of protein to 30 may be super key, and if we're training harder, you may see an even better benefit from 40 grams, especially after a hard training session,” she says. “However, the reason I don't just say increased protein intake overall is because as we get older, we can also often see a decline in our appetite.”

It Can Be Hard to Eat a Lot of Protein in One Sitting

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“This decline in appetite can be purely age-related, but it can also be based on how we fueled in the past to try and lose weight with more extreme deficits. It can also be hard to eat a ton of protein in one sitting because it can make us feel fuller,” she says.

RELATED:20 Superfoods for People Over 50

Breaking Up Protein Intake Will Help You See Results

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“By increasing our intake each meal over trying to get in a ton of protein at one meal, and even adding in a pre and post-workout snack that is protein-centric, we can break up our protein intake to see results,” she says. “You may even find that you can see an added benefit from BCAA supplementation during your workouts as leucine is especially critical to stimulating muscle protein synthesis. There can also be some benefit of breaking up your protein intake to keep a positive protein balance multiple times a day to promote better muscle growth.”

Tip 5: Do Mobility Work

Tip number five: do your mobility work. “We can see changes in our recovery, and aches and pains can feel like they're adding up so much more as we get older. Too often, we simply blame our age for over-recognizing the movement compensations and balances, overuse, and overload that have been occurring for years and that we haven't addressed. But whatever the reason, we can't ignore these issues if we wanna be able to train hard consistently to see results,” she says.

Mobility Work Will Help You Move Better and Recover Faster

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Mobility work “can help us move better and recover faster, even helping us better manage chronic inflammatory conditions that could fight our muscle gains so we can train consistently and challenge ourselves to build that lean muscle without proper recovery,” she says. “We end up training to a point of diminishing returns where we're just constantly beating our body down over allowing for proper recovery and growth.”

When We Rest, We Rebuild

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“When we rest, we rebuild,” she says. “We do this mobility work in every warm up so we can train to build that lean muscle more efficiently. You'll be surprised by how much even five to 10 minutes of mobility work a day helps you train harder without needing extra days off to recover.”

6. Be Strategic in Your Meal Timing

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Tip number six: be strategic in your meal timing. “I say this as a person who personally loves intermittent fasting as a meal timing. Fasting can backfire when gaining muscle is your goal, especially if you're a hard gainer. And as we get older, we have to realize that fasting and fasting training may hinder us from gaining muscle. As in a fasted state, your muscle protein balance is negative. Basically, you break down more muscle than you build,” she says.

Don’t Train Fasted

“So we put ourselves at greater risk for losing muscle the more we put ourselves in this negative protein balance. Not to mention, when you train fasted you don't necessarily have that readily available stored fuel. You need to truly push hard during a session and rebuild after you've created the muscle tissue damage,” she says.

Consider a Pre-Workout Meal

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“So consider including a pre-workout meal with protein to have amino acids readily available in your system, and even a carb source for immediate fuel to allow you to push harder in your sessions without fatigue,” she says. “Studies have found the resistance exercise combined with amino acid ingestion elicits the greatest anabolic response. It may assist the elderly in producing a youthful muscle protein synthetic response, provided sufficient protein is ingested following exercise. This post-workout protein consumption can even help you improve your recovery. So you can include more hard training sessions over the week.”

Tip 7: Stay Active on Recovery Days

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Tip number seven: stay active on your days off recovery. “And rest days don't have to be do-nothing days. And the more we can actually use these days to prep our body to move better during our training sessions, the better off we'll be,” she says.

RELATED: 10 Swimming Tips to Lose 45 Pounds Like I Did

Walk or Do Mobility Exercises

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She recommends including five to 10-minute mobility routines or going for a long walk. “Honestly, walking is one of the most underutilized tools we have to save functionally stronger and improve our body composition even as we get older. Walking can help us avoid unwanted fat gain, keep our aerobic base strong, and even help us recover from previous training sessions without being catabolic to our muscle mass, she says. “Unlike more intense forms of steady state cardio, walking can also be a great way to de-stress and help our mind and body recover. So, as much as it can be hard to take a day off, your body needs it. Your muscles repair and rebuild when you give them time to recover. But to stay active, don't be afraid to include light movement and mobility work on those days off. You may be surprised by how much even this light activity helps you sleep better.”

Bottom Line: You Can Build Muscle Mass at Any Age

“We can and should focus on building muscle at any and every age. We are never too old to see results, and our workout routine and diet should always be based on our needs and goals, meeting us where we are currently and our age. That simple number should never determine what we can or can't do. We have to remember that if we want to stay strong, it really is a case of use it or lose it. So use these seven tips to help you feel lean, strong, and fabulous till your final day on this planet,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

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Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

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Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

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You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

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One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

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Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

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This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

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Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

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Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

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Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

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Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.