In my work with clients, I always ask the question: “What is your goal?”

The reply I often hear: “I’d like to lose weight and build muscle.”

While this is a wonderful goal, this is actually two goals with two separate paths instead of one.

Surprised? Let me explain. 👇

1. Losing weight requires a calorie deficit.  📉 When we burn more calories than we take in, we lose weight (in most cases).

On the other hand . . .

2. Building muscle requires  – FOOD! 🍗🥦🍓🥩🥑 We have to give our body the protein and nutrients it needs to build the muscle. Pair those calories with a solid muscle building program and you’ve got a formula for success!

There’s one exception –

For those new to resistance training, you CAN build muscle while in a calorie deficit. We call these “NEWBIE GAINS”. If you’re new to the world of fitness, you’ll want to take advantage of this! 💪

If you’re an old pro with lifting, you’ll want to periodize your nutrition spending time at maintenance for muscle building and time in a deficit for fat loss to reveal all the beautiful muscle you worked so hard for!

So which goal should I start with?

The answer: It Depends.

If you’ve been dieting on and off for years, I’d suggest spending time at maintenance calories putting muscle on your body. This will make your fat loss efforts easier down the road. For others, it will be more motivating to lose some body fat first and then spend time building muscle.

Regardless, a periodized approach (spending periods dieting accompanied by periods at maintenance) is the #1 BEST WAY to shed body fat, build muscle and keep your results for the long haul.

So which goal are you aiming for?