As Coach Matt explains above, you can actually build muscle and lose body fat at the same time.
You just have to be careful about how you do it.
We cover the subject in depth in the post, “Can You Lose Fat and Gain Muscle at the Same Time?”
This gist goes like this:
If you are eating enough protein, and have decent fat stores to pull from for energy needs, you can build muscle even while in a caloric deficit.
As long as you are resting (next section) and strength training (previous section), you can shed body fat while still putting on muscle.
Now, this only works if you have plenty of fat stores to pull from. Once you start to lean out a little, you’ll likely have to increase your calories to start putting on more muscle.
I recently added some strength (and muscle) while losing 22 pounds in 6 months.
Just remember, you can build muscle while losing weight if you:
- Sustain a caloric deficit
- Lift heavy
- Prioritize protein
- Rest
Let’s talk about that last one for a bit.