Eat 1 gram of protein per pound of your goal weight, lift heavy for 5-10 reps, walk 5,000 steps daily plus 1-3 weekly cardio sessions of 15-30 minutes, and maintain a modest calorie deficit. These four steps let you lose fat and build muscle simultaneously.
If you're trying to lose fat and build muscle at the same time, then you'll never do that unless you get these 4 things right. Number 1, you got to eat the right amount of protein, which is not going to be eating a gram of protein per pound of body weight. Instead, shoot for 1 gram of protein per pound of goal body weight. Number 2, you have to do the right amount of sets and reps, which is not going to be doing 4 to 5 sets of 10 to 20 reps. Instead, try doing 2 to 3 sets of 5 to 10 reps lifting heavier weight. Number 3, you have to do the right amount of cardio, which is certainly not going to be doing 5 times a week of 60 minutes of cardio. Instead, make sure you're walking at least 5,000 steps, and then you can do 1 to 3 times a week of 15 to 30 minutes of cardio after your workout or on rest days. And last, you need to make sure you're eating the right amount of calories. You should be eating in a slight calorie deficit.
