254. How to Build Muscle and Lose Fat at the Same Time
The Ultimate Human with Gary Brecka
Gary Brecka
4.8 • 3.1K Ratings
🗓️ 19 March 2026
⏱️ 11 minutes
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| 0:00.0 | When people say, I want a summer body, what they really mean is less body fat and more muscle mass. |
| 0:05.2 | And surprisingly, that has little to do with the number when you step on the scale. |
| 0:09.5 | Instead, it has everything to do with body composition. |
| 0:12.8 | A physical transformation is not done by starving yourself or doing excessive amounts of cardio. |
| 0:17.9 | It's built by preparation and consistency. You don't need to starve |
| 0:21.1 | yourself. You don't need endless cardio. You just need structure. For all of this to work, |
| 0:25.8 | you need to have a well-thought-out training plan that's going to help propel you closer to |
| 0:30.1 | your summer body. You can't train at maximal intensity all year round and expect your body |
| 0:35.1 | to continually improve. In fact, you might end up only hurting yourself. |
| 0:39.3 | There is a way to change the composition of your body |
| 0:41.6 | by building muscle and losing fat all at the same time. |
| 0:45.3 | This process is called... With summer being right |
| 0:59.0 | With summer being right around the corner, you may begin to catch yourself in front of the mirror a little longer than usual. |
| 1:06.0 | You tilt your head, you turn it side to side, you tighten your mid section and you begin asking yourself, |
| 1:11.1 | how fast can I fix this? A physical transformation is not done by starving yourself or doing |
| 1:16.5 | excessive amounts of cardio. It's built by preparation and consistency. Hi, I'm Gary Breka. You're |
| 1:22.1 | listening to the Ultimate Human Podcast where we dig into the real science of human performance, |
| 1:27.1 | longevity, and disease prevention. |
| 1:29.1 | Today, we're going to discuss how to build the ultimate summer body and one that doesn't |
| 1:33.9 | disappear the moment summer ends. When people say, I want a summer body, what they really mean is |
| 1:38.8 | less body fat and more muscle mass. And surprisingly, that has little to do with the number |
| 1:43.7 | when you step on the scale. Instead, that has little to do with the number when you step on the |
... |
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