Welcome to the Get Fit Guys, quick and dirty tips to slim down and shape up.

My name is Ben Greenfield, and I'm the Get Fit Guy.

When it comes to the sweet spot for getting a better body,

one of the top strategies for getting impressive results fast is to lose fat and gain muscle at the same

time. That's the holy grail, right? Well, losing fat and gaining muscle simultaneously is a topic

I've covered previously in the episode How to Lose Fat and Gain Muscle at the same time,

which I'll link to over in the show notes for this episode at

quick and dirty tips.com. There's been some new research since I first published that episode

that's happened. So in this episode, you're going to learn exactly how many calories you should eat

when you're trying to lose fat and gain muscle at the same time, and the best type of fat loss

muscle building workout you should do.

As you learned in my first episode on this topic, while it certainly seems counterintuitive

that you can have the body in a loss state and a gain state at the same time, it turns out

that if you do the right things, you can indeed lose fat and gain muscle at the same

time. And the strategies that you need to use to do this are, number one, combining calorie

restriction with weight training. Number two, giving yourself specific days of the week to refeed

with higher calorie intake, also known as calorie cycling.

And number three, avoiding excessive aerobic cardio, which breaks down the muscle you're trying

to build and just gives you a skinny fat look. And you can learn more about that in my episode

how to avoid being skinny fat. So in addition to those three basic rules,

let's start with how many calories you should eat for fat loss and muscle gain, and how fast

you should lose fat if you're trying to simultaneously gain muscle. This topic was recently addressed

...