{"id":24408,"date":"2024-04-19T01:00:39","date_gmt":"2024-04-19T01:00:39","guid":{"rendered":"https:\/\/www.fitfatherproject.com\/?p=24408"},"modified":"2024-12-02T01:16:28","modified_gmt":"2024-12-02T01:16:28","slug":"gaining-muscle-but-not-losing-fat","status":"publish","type":"post","link":"https:\/\/www.fitfatherproject.com\/gaining-muscle-but-not-losing-fat\/","title":{"rendered":"Gaining Muscle But Not Losing Fat? Here&#8217;s Why!"},"content":{"rendered":"<span class=\"su-dropcap su-dropcap-style-simple font-size: 15px\" style=\"font-size:0.5em\">G<\/span>aining muscle but not losing fat? Don't get frustrated! You probably just need to make some subtle changes.<\/p>\n<p>Sometimes, working out and watching what you eat just isn't enough. You're working hard to build muscle, but your physique looks no closer to the image you have in your head \u2014 <strong>the muscle just isn't showing through.<\/strong><\/p>\n<p>You\u2019re not alone, believe me! I've been there, and so have thousands of other men who've joined the <a href=\"https:\/\/store.fitfatherproject.com\/collections\/products\/products\/fit-father-30x-program-special?utm_source=blog-post&utm_medium=text-link&utm_term=gaining-muscle-but-not-losing-fat&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Father Project<\/a>.<\/p>\n<p><span style=\"background-color: #ffff00;\"><strong>The problem is that gaining muscle requires MORE food, and losing fat requires LESS food.<\/strong><\/span><\/p>\n<p>It sounds counter-intuitive that you could do both at the same time. If you find yourself gaining muscle but not losing fat, you may need to hack the system and go against nature. The good news is that it is possible!<\/p>\n<h3>In this article, you'll learn:<\/h3>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/8.png);\">\n<span style=\"text-decoration: underline;\"><strong>The science behind muscle gain.<\/strong><\/span><br \/>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/8.png);\">\n<span style=\"text-decoration: underline;\"><strong>How the fat loss process REALLY works.<\/strong><\/span><br \/>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/8.png);\">\n<span style=\"text-decoration: underline;\"><strong>Ways you can boost your fat burning.<\/strong><\/span><br \/>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/8.png);\">\n<span style=\"text-decoration: underline;\"><strong>What foods help you burn fat and gain muscle.<\/strong><\/span><br \/>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/8.png);\">\n<span style=\"text-decoration: underline;\"><strong>The 9 key mistakes you're probably making if you're gaining muscle but not losing fat.<\/strong><\/span><br \/>\n<\/li><\/ul>\n<div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\">\n<h3>Welcome To The Fit Father Project &#8211; Your New Nutrition and Workout Resource!<\/h3>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignright wp-image-34880 size-medium\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/06\/Cliff-James-300x300.jpg\" alt=\"Cliff James\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/06\/Cliff-James-300x300.jpg 300w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/06\/Cliff-James-1024x1024.jpg 1024w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/06\/Cliff-James-150x150.jpg 150w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/06\/Cliff-James-768x768.jpg 768w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/06\/Cliff-James-600x600.jpg 600w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/06\/Cliff-James-1536x1536.jpg 1536w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/06\/Cliff-James-752x752.jpg 752w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/06\/Cliff-James.jpg 1600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>At the Fit Father Project, we specifically help busy men over 40 get back in shape by offering free information and resources on our website, backed up with our <a href=\"https:\/\/store.fitfatherproject.com\/collections\/products\/products\/fit-father-30x-program-special?utm_source=blog-post&utm_medium=text-link&utm_term=gaining-muscle-but-not-losing-fat&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener\">Fit Father 30X (FF30X) Program<\/a>.<\/p>\n<p>This article will teach you about what to do when you're gaining muscle but not losing fat, but we've got something for everyone, and we'll help you create the nutrition and workout plan that's right for YOU.<\/p>\n<p>The goal of everything we do here at the Fit Father Project is to simplify eating and exercise for you, so you can get in great shape and stay strong and healthy for your family \u2014 without any unnecessary complications.<\/p>\n<p>Sound good? Good. Let's dive in!<br \/>\n<\/div><\/div>\n<h2>The Science Behind Muscle Gain<\/h2>\n<h3>Training<\/h3>\n<p>Muscles get bigger when you use them. If you push them to their limits, then you will cause tiny tears in the fibers of your muscles. <strong>This is a good thing. <\/strong>Your body will heal these tears, making the muscle stronger and bigger in the process.<\/p>\n<p>This is why it\u2019s essential to do strength training. Building muscles requires intense physical stress. But that doesn't mean you have to spend hours in the gym. The most efficient exercises are ones you can do at home with a pair of dumbbells or a kettlebell.<\/p>\n<div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong> Click This:<\/strong> <a href=\"https:\/\/www.youtube.com\/@Fitfatherproject\/featured?utm_source=blog-post&utm_medium=text-link&utm_term=gaining-muscle-but-not-losing-fat&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener\">Our YouTube Channel is packed with strength training videos \u2014 and so much more!<\/a><\/div><\/div>\n<h3>Eating<\/h3>\n<p>It is important to make sure that your body has enough protein to complete protein synthesis. When you\u2019re lifting weights, it\u2019s recommended that you consume between 1.2 and 1.5 grams of protein per kilogram of your body weight. You should be able to do this through the food you eat, but it is possible to take a protein supplement to ensure you reach your target on a daily basis.<\/p>\n<div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong> Click This:<\/strong> <a href=\"https:\/\/store.fitfatherproject.com\/collections\/products\/products\/fit-father-superfuel-protein-powder?variant=31702824058903?utm_source=blog-post&utm_medium=text-link&utm_term=gaining-muscle-but-not-losing-fat&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener\">A complete, all-in-one, clean protein supplement with organic vitamins, superfoods, and low sugar.<\/a><\/div><\/div>\n<h3>Rest<\/h3>\n<p>You should also be aware that muscles should be rested for between 24 and 48 hours between workouts. This gives them the opportunity to repair and grow stronger, allowing your exercise routine to be successful.<\/p>\n<div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong> Click This:<\/strong>\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=hoYFbqc2cxI&t=45s&ab_channel=FitFatherProject-FitnessForBusyFathers?utm_source=blog-post&utm_medium=text-link&utm_term=gaining-muscle-but-not-losing-fat&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener\">Watch this video to learn all about the importance of deep sleep when muscle building.<\/a><\/div><\/div>\n<h2>Understanding the Fat Loss Process<\/h2>\n<p>The other side of the coin involves losing fat, and the most basic way of burning fat is simply to consume fewer calories than your body needs to survive. A calorie deficit will cause your body to convert the energy stored in fat cells into glucose for energy. In the process, your fat cells will be depleted, reducing the fat levels in your body.<\/p>\n<p><span style=\"background-color: #ffff00;\"><strong>But a calorie deficit can also reduce muscle.<\/strong><\/span><\/p>\n<p>That\u2019s why you need to eat enough calories to provide your muscles with the energy they need without overeating. It can seem like a difficult balance, but it doesn't need to be. If your current regime has you gaining muscle but not losing fat, you're probably almost there. You may just need to change things up a bit.<\/p>\n<p style=\"text-align: center;\"><em>The secret to getting a cut, muscular, and toned body is half about the right muscle-building strategies and half about the right fat-loss strategies.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/Mf9KymPOUfI?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h2>Changing Your Routine to Boost Fat Burning<\/h2>\n<p>So you know you need to eat more than your maintenance calories in order to encourage muscle growth. You also know that you need to consume fewer calories than your body's energy requirements in order to burn fat. While it may seem contradictory, these two goals can be achieved by adopting the right routine.<\/p>\n<h3>Training<\/h3>\n<p>You should be doing some sort of strength training three times per week. Here are some great exercises to get you started:<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=t1iaVBMItPo&ab_channel=FitFatherProject-FitnessForBusyFathers?utm_source=blog-post&utm_medium=text-link&utm_term=gaining-muscle-but-not-losing-fat&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener\">Bench Press<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=Cm7QUWIUMNw&ab_channel=FitFatherProject-FitnessForBusyFathers?utm_source=blog-post&utm_medium=text-link&utm_term=gaining-muscle-but-not-losing-fat&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener\">Push-Ups<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=9W5KAqHfDe8&ab_channel=FitFatherProject-FitnessForBusyFathers?utm_source=blog-post&utm_medium=text-link&utm_term=gaining-muscle-but-not-losing-fat&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener\">Dumbbell Squats<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=qQyCK_rxzN0&t=4s&ab_channel=FitFatherProject-FitnessForBusyFathers?utm_source=blog-post&utm_medium=text-link&utm_term=gaining-muscle-but-not-losing-fat&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener\">Weighted Lunges<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=Ipi8_vz8_z0&ab_channel=FitFatherProject-FitnessForBusyFathers?utm_source=blog-post&utm_medium=text-link&utm_term=gaining-muscle-but-not-losing-fat&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener\">Deadlifts<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=j_WpuVY3wbo&ab_channel=FitFatherProject-FitnessForBusyFathers\" target=\"_blank\" rel=\"noopener\">Tricep Dips<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=Lpx5zlILItg&t=4s&ab_channel=FitFatherProject-FitnessForBusyFathers\" target=\"_blank\" rel=\"noopener\">Bent Over Rows<\/a><\/strong><\/li>\n<\/ul>\n<p>Add in moderate-intensity cardio three times per week, for between 30 minutes and an hour. Choose something you enjoy, whether it\u2019s cycling, running, or anything else that gets your heart pumping.<\/p>\n<h3>Eating<\/h3>\n<ul>\n<li>Make sure you\u2019re getting enough protein in your diet. Experts recommend between 1.2 and 1.5 grams per kilogram of body weight.<\/li>\n<li>Avoid processed food.<\/li>\n<li>Consume some protein and carbs after your workout.<\/li>\n<li>Fill up on fiber to keep you feeling satiated for longer.<\/li>\n<li>Change your eating habits: <a href=\"https:\/\/www.fitfatherproject.com\/how-many-calories-do-i-burn-a-day\/?utm_source=blog-post&utm_medium=text-link&utm_term=gaining-muscle-but-not-losing-fat&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener\"><strong>Calculate the number of calories you need to consume each day here<\/strong><\/a> and then eat between 200 and 300 less than that amount. Eat more than your maintenance calories but less than the amount your body really needs for that day.<\/li>\n<li>Get enough sleep. Your body needs time to rest, balance its hormones, and repair your body. You should aim for between 6 and 8 hours every night.<\/li>\n<\/ul>\n<p>To help adjust your eating habits, it is beneficial to understand that this is a lifestyle change, not a diet. You can get some meal ideas from this <a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan?utm_source=blog-post&utm_medium=text-link&utm_term=gaining-muscle-but-not-losing-fat&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener noreferrer\">free 1-day meal plan<\/a>.<\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"paper-wrap-ads one_day_meal_plan\"><div class=\"side-img show-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\/?utm_source=site&utm_medium=banner&utm_term=gaining-muscle-but-not-losing-fat&utm_content=1DMP Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/one_day_meal.png\" alt=\"1 day meal plan\"\/><\/a><\/div><div class=\"left-side-content\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\/?utm_source=site&utm_medium=banner&utm_term=gaining-muscle-but-not-losing-fat&utm_content=1DMP Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><h3>Here\u2019s A Free Weight Loss Meal Plan For Busy Men 40+<\/h3><\/a><div class=\"side-img  hide-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\/?utm_source=site&utm_medium=banner&utm_term=gaining-muscle-but-not-losing-fat&utm_content=1DMP Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/one_day_meal.png\" alt=\"1 day meal plan\"\/><\/a><\/div><h5>Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24\/7 without hard dieting...<\/h5><div class=\"side-msg\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\/?utm_source=site&utm_medium=banner&utm_term=gaining-muscle-but-not-losing-fat&utm_content=1DMP Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\">Download this Free Meal Plan here. \nJoin over 400,000 other guys 40+ using this meal plan to lose weight&nbsp;\u00bb<\/a><\/div><\/div><\/div><\/span><\/p>\n<h2>Foods to Help Burn Fat and Gain Muscle<\/h2>\n<p>It\u2019s important to note that building muscle will help with your fat-burning efforts, even if the scales aren't going down. <strong>Muscle burns more calories at rest than fat does.\u00a0 <\/strong>Having more muscle will increase your calorific burn and help you to burn fat. Eating the right foods will help.<\/p>\n<p><img decoding=\"async\" class=\"alignright wp-image-23681 size-medium\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/11\/stock-image-188388654-s-2015-300x200.jpg\" alt=\"man grocery shopping how to avoid processed foods\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/11\/stock-image-188388654-s-2015-300x200.jpg 300w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/11\/stock-image-188388654-s-2015.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Add these items to your grocery list:<\/p>\n<ul>\n<li>Eggs \u2013 They're full of protein, healthy fats, and vitamin Bs.<\/li>\n<li>Salmon \u2013 A three-ounce serving has approximately 17 grams of protein! It also has omega-3 fatty acids and more vitamin Bs.<\/li>\n<li>Chicken \u2013 The breast is also full of protein; about 26 grams in a three-ounce serving. Some studies have shown that a high-protein chicken diet can help weight loss.<\/li>\n<li>Greek Yogurt \u2013 As well as protein, Greek yogurts have fast-digesting whey protein and slower-digesting casein protein.<\/li>\n<li>Lean Beef \u2013 Protein, B vitamins, minerals, and creatine are all present in lean beef. Quality is important if you\u2019re choosing lean beef. 90% lean ground beef has 145 calories and 5 grams of fat. 70% lean ground beef is 228 calories and 15 grams of fat!<\/li>\n<li>Shrimp \u2013 Most seafood is good for you, and a three-ounce portion of shrimp will give you 18 grams of protein, 1 gram of fat, and no carbs!<\/li>\n<li>Soybeans \u2013 A great choice if you\u2019re not keen on meat. Soybeans have plenty of vitamin K, iron, phosphorous, and 14 grams of protein per 86-gram serving.<\/li>\n<li>Cottage Cheese \u2013 With 28 grams of protein in a 226-gram serving, this is a great way to boost your protein intake without significantly increasing carbs and calories.<\/li>\n<li>Peanuts \u2013 One 73-gram serving has 17 grams of protein, 16 grams of carbs, and plenty of unsaturated fat. A small serving every day is a good way to boost your nutrient levels.<\/li>\n<\/ul>\n<h2>If You're Gaining Muscle But Not Losing Fat, You're Probably Making These 9 Mistakes<\/h2>\n<p>There are several common mistakes that you need to avoid if you want to boost your muscle growth and burn fat. If you find yourself gaining muscle but not losing fat, you could be making these mistakes.<\/p>\n<h3>Mistake 1: Not Getting Enough Sleep<\/h3>\n<p>The importance of sleep cannot be stressed enough. If you're not sleeping well, do something to change it.<\/p>\n<p>Here are a few tips to get more sleep:<\/p>\n<ul>\n<li>Get blackout curtains<\/li>\n<li>Lower the temperature of the room<\/li>\n<li>Use background noise (box fan, air purifier, or even a noise-producing phone app)<\/li>\n<li>Go to bed earlier (duh!)<\/li>\n<li>Avoid blue light before bedtime (cellphones, laptops, TVs, etc.)<\/li>\n<\/ul>\n<h3>Mistake 2: Not Eating Enough\/Improper Balance of Macronutrients<\/h3>\n<p>In order to give your muscles the fuel they need to grow, you need to eat more than your maintenance calories. Of course, everything you eat should be healthy food. You need a balance of carbohydrates, proteins, and fats to give your body the fuel it needs to complete your exercises and repair muscle.<\/p>\n<h3>Mistake 3: Eating Too Much<\/h3>\n<p>Eating more than your maintenance amount doesn't mean you should eat everything in sight! It is important to be aware of your maintenance calorie amount and how much you need to build the muscle you\u2019re seeking. This is the maximum calories you consume per day. Eating more than your maintenance amount while working out regularly will simply make you gain muscle AND fat.<\/p>\n<h3>Mistake 4: Eating At The Wrong Times<\/h3>\n<p><img decoding=\"async\" class=\"alignright wp-image-18653 size-medium\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/08\/scheduling-a-meeting-in-a-diary_M1cX-Bvd-300x252.jpg\" alt=\"full body workout for mass\" width=\"300\" height=\"252\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/08\/scheduling-a-meeting-in-a-diary_M1cX-Bvd-300x252.jpg 300w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/08\/scheduling-a-meeting-in-a-diary_M1cX-Bvd-1024x859.jpg 1024w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/08\/scheduling-a-meeting-in-a-diary_M1cX-Bvd-768x644.jpg 768w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/08\/scheduling-a-meeting-in-a-diary_M1cX-Bvd-1536x1288.jpg 1536w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/08\/scheduling-a-meeting-in-a-diary_M1cX-Bvd-2048x1718.jpg 2048w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Before and after exercise are the most important times. If you don\u2019t have enough carbohydrates during this period, then your body could break down your muscles with the hormone cortisol, which creates glucose for energy. You need to consume enough carbohydrates to provide your body with fuel without overdoing it.<\/p>\n<p><strong>That's why it\u2019s a good idea to start a food diary. <\/strong><\/p>\n<p>Recording everything you eat will help you to see when and where you are overeating. After a few weeks, you\u2019ll be able to refine your eating plan and even start preparing your meals in advance. Having a proper account will help you to consume the right number of calories and balance your carbohydrates, proteins, and healthy fats.<\/p>\n<div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong>Pro Tip:<\/strong> Don't feel obligated to eat if you're not hungry. <a href=\"https:\/\/www.fitfatherproject.com\/intermittent-fasting-for-men\/?utm_source=blog-post&utm_medium=text-link&utm_term=gaining-muscle-but-not-losing-fat&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener noreferrer\">Intermittent fasting<\/a> is one of the best ways to burn fat.<\/div><\/div>\n<h3>Mistake 5: Eating Processed Foods<\/h3>\n<p>All macronutrients are important. Portioning out your plate with a good balance of whole foods is the simplest way to make sure you're getting enough carbs, protein, and fat.<\/p>\n<p>We call this the <a href=\"https:\/\/www.fitfatherproject.com\/perfect-plate\/?utm_source=blog-post&utm_medium=text-link&utm_term=gaining-muscle-but-not-losing-fat&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener\"><strong>Perfect Plate<\/strong><\/a>, and here's what it consists of:<\/p>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/39.png);\">\nHalf of each plate should be vegetables, particularly lower-calorie non-starchy ones.<br \/>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/40.png);\">\nOne-fourth of each plate should be nutritious, protein-rich foods.<br \/>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/41.png);\">\nOne-fourth of each plate should be fiber-rich carbohydrates and\/or heart-healthy fats.<br \/>\n<\/li><\/ul>\n<p>The important thing to remember is that not all carbs are created equally. Processed carbs are easily absorbed, and they won\u2019t keep you feeling full for very long. They also cause blood sugar levels to spike, which encourages fat storage. Unrefined carbs will release energy more slowly and keep you feeling fuller.<\/p>\n<p>You should also be aware that processed foods tend to be high in sugar and other artificial additives. When you\u2019re looking to build muscle and burn fat, you want to minimize sugar and know exactly what you are putting into your body. This isn't possible if you consume processed foods.<\/p>\n<h3>Mistake 6: Consuming\u00a0Too Much Fat<\/h3>\n<p>Some fat consumption is essential for the health of your body, even when you\u2019re trying to lose weight. The problem is that fat is more calorie-dense than protein and carbohydrates.<\/p>\n<p><span style=\"background-color: #ffff00;\"><strong>At approximately 9 calories per gram, fat has more than double the amount of energy.<\/strong><\/span><\/p>\n<p>The trick is to keep your fat consumption to between 20-30% of your overall consumption.<\/p>\n<h3>Mistake 7: Not Getting Enough\u00a0Protein<\/h3>\n<p>Protein is the building block of cells in your body. In fact, it is an essential ingredient in repairing your muscle cells. Tiny tears in your muscles are caused when you work out. The repair process is what makes them stronger and bigger.<\/p>\n<p>You don\u2019t need to go mad on protein, but you do need to consume enough to provide your muscles with the nutrients they need.<\/p>\n<h3>Mistake 8: Not Training Hard Enough<\/h3>\n<p>If you're serious about gaining muscle and losing fat, you need to weight train two or three times a week, and it needs to be intense. You have to strain your muscles, causing the micro-tears mentioned above, and allow them to grow. It is important that you push your limits while weight training.<\/p>\n<p><span style=\"background-color: #ffff00;\"><strong>You should be aiming for 3 sets of 8 reps for most lifts.<\/strong><\/span><\/p>\n<p>The last reps should be almost impossible to complete. If you can easily do all three sets, then you need to increase the weight.<\/p>\n<h3>Mistake 9: Doing Low-Intensity Cardio<\/h3>\n<p>Cardio training is essential for burning fat, provided it is at the right intensity.<\/p>\n<p><span style=\"background-color: #ffff00;\"><strong>You should aim to do cardio for between 30-60 minutes at a time and, again, two to three times a week.<\/strong><\/span><\/p>\n<p>Anything longer than an hour will encourage your body to break down muscle cells for food.<\/p>\n<p style=\"text-align: center;\"><em>Here are the 5 most common muscle-building mistakes made by men over 40!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/w6ZHAV3_9bg?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h2>Final Thoughts<\/h2>\n<p>It\u2019s worth remembering that everyone is different. The secret to avoiding gaining muscle but not losing fat is to keep it varied. It\u2019s OK to take a few days off training to switch it down or up.<\/p>\n<p><span style=\"background-color: #ffff00;\"><strong>Changing things up will prevent your body from becoming accustomed to the workout, which is likely to cause it to lose its effectiveness.<\/strong><\/span><\/p>\n<p>Perhaps the most important tip we can give you is to join <a href=\"https:\/\/store.fitfatherproject.com\/collections\/programs\/products\/old-school-muscle-osm?utm_source=blog-post&utm_medium=text-link&utm_term=gaining-muscle-but-not-losing-fat&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener noreferrer\">Old School Muscle<\/a> and get the support you need to keep working towards your goal and become the man you want to be!<\/p>\n<p><span style=\"font-weight: 400;\">  \n  <div class=\"bottom-box author-box-wrap auth6\">\n    <div class=\"author-info\">\n        \n    <div class=\"author-img\"><div class=\"a-thumb\"><img data-del=\"avatar\" src='https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/05\/d876815e5b80c4bc7df6785b65ad7164-150x150.png' class='avatar pp-user-avatar avatar-150 photo ' height='150' width='150'\/><\/div><\/div>\n        \n    <div class=\"author-details\">\n        <h3>Dr. Anthony Balduzzi, <span class=\"ajob\">NMD <br> <span>Men's Health Doctor & Founder <br><a href=\"https:\/\/www.fitfatherproject.com\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Father Project<\/a> & <a href=\"https:\/\/fitmotherproject.com\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/span><\/span><\/h3>\n   <h3><p>Founder, <a href=\"https:\/\/www.fitfatherproject.com\">Fit Father Project<\/a> &#038; <a href=\"https:\/\/www.fitmotherproject.com\">Fit Mother Project<\/a><\/p>\n<\/h3>\n      <\/div>\n        <\/div>\n    \n      <div class=\"clear\"><\/div>\n    <div class=\"author-desc\"><p>After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.<\/p>\n<p>Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He\u2019s is most proud of the fact that he\u2019s helped over 40,000 families in over 100 countries lose weight and get healthy for life.<\/p>\n<\/div>\n        <!--<div class=\"author-nickname\"><strong><u>Brotherhood Nickname:<\/u><\/strong> <\/div>-->\n            <!--<div class=\"author-rights\"><strong><u>Bragging Rights:<\/u><\/strong> <\/div>-->\n      <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">  <div class=\"sales-box-wrap\">\n     <h2>Here\u2019s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength\u2026 Working Out Just 3 Hours Per Week...<\/h2>\n     <p>This proven <strong>\"Old School Muscle Program For Guys 40+\"<\/strong> combines the \u201cold school\u201d bodybuilding secrets with the \u201cnew school\u201d science\u2026 to produce muscle & strength building results fast.<\/p>\n\n     <p>Only for guys 40+ who want to build muscle.<\/p>\n     <p>If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you\u2019ve been looking for\u2026<\/p>\n      \n      <div class=\"sales-img\"><a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=gaining-muscle-but-not-losing-fat&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/old-school-muscle-sales-box.png\" alt=\"\"><\/a><\/div>\n      <div class=\"sales-title\">\n          Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:\n      <\/div>\n      \n      <ul>\n          <li>Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:<\/li>\n\n          <li>The 9-Week Muscle Building Program \u2013 safe, joint-friendly exercises<\/li>\n\n          <li> VIP Accountability Coaching \u2013 our Fit Father Team will personally walk you to success, step-by-step.<\/li>\n      <\/ul>\n      \n      \n      \n      <!--<a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>-->\n      <a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=gaining-muscle-but-not-losing-fat&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>\n      \n      \n      \n<\/div>\n  <!--<div class=\"sales-box-wrap\">\n    <div class=\"sales-title\">If you\u2019re interested in a completely laid out \u201cdone-for-you\u201d muscle building program - designed especially for you as a busy man over 50\u2026<\/div>\n    <div class=\"sales-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2015\/10\/old-school-250cover.png\" alt=\"\"><\/div>\n    <div class=\"sales-content\">\n      <p>Then I\u2019d recommend you read the program overview letter for our <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Old School Muscle Program<\/a> (OSM).<\/p>\n      <p class=\"sales-list-title\">Inside OSM, you'll receive:<\/p>\n      <ul>\n        <li>The simple & delicious Muscle Building Meal Plan<\/li>\n        <li>The awesome Old School Muscle workout plans<\/li>\n        <li>Full Muscle Gain supplement guide<\/li>\n        <li>Key accountability steps to help you through your journey<\/li>\n      <\/ul>\n      <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Read the Old School Muscle Program overview letter here to see how our plan can help you gain lean, solid muscle and keep you training safely and effectively... whatever your age!<\/a>\n    <\/div>\n  <\/div>-->\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results & health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on gaining muscle but not losing fat.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitfatherproject.com\/tag\/fitness\/'><span>fitness<\/span><\/a><\/div>\n<p>Gaining muscle but not losing fat? Don&#8217;t get frustrated! You may already be on the right path; you just need to make these subtle changes.<\/p>\n","protected":false},"author":6,"featured_media":34792,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[8556,8594],"tags":[8595],"class_list":["post-24408","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","tag-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.7 (Yoast SEO v26.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Gaining Muscle But Not Losing Fat? Here&#039;s Why!<\/title>\n<meta name=\"description\" content=\"Gaining muscle but not losing fat? Don&#039;t get frustrated! You may already be on the right path; you just need to make these subtle changes.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitfatherproject.com\/gaining-muscle-but-not-losing-fat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gaining Muscle But Not Losing Fat? Here&#039;s Why!\" \/>\n<meta property=\"og:description\" content=\"Gaining muscle but not losing fat? Don&#039;t get frustrated! 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