11 Hacks to Build Muscle While Losing Fat From a Strength Coach

Meg Gallagher megsquats — Copyright megsquats/YouTube

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.

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."

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."

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 miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.