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Is it possible to lose fat and gain muscle simultaneously?

For the vast majority of us, burning fat whilst at the same time building muscle is possible to achieve. How much will greatly depend upon your genetic makeup - whether you are more prone to fat loss and/or muscle gain.

Generally speaking, the more fat loss you experience, the more of a calorie deficit your body will endure. This will discourage protein synthesis. So at the end of the day, you need to find a happy medium between fat loss and gaining muscle.

Speaking from personal experience, about a year ago I entered in a 12 week competition where I lost 9.9kg of fat mass and gained 0.8kg of lean mass (as detailed here).  This was achieved by a sound eating plan, alongside consistent high intensity training.

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