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I'm trying to build muscle but don't want to gain weight. Can anyone recommend a workout routine that will help me build muscle while also losing fat?

Hi everyone!
I'm a 28-year-old male, weighing around 170 pounds and standing 5'10" tall. I recently started working out to build some muscle and get in shape. However, I do not want to gain any weight as I think I'm already at a healthy weight. My aim is to build muscle while losing body fat at the same time.
I have a moderately active lifestyle with a desk job and try to hit the gym thrice a week. But I'm not sure if my current workout routine is enough to achieve my goal.
So, can anyone suggest a good workout routine to help me build muscle and lose fat without gaining weight? Any suggestions on diet and supplements would also be helpful.
Thanks in advance!

All Replies


Hello there,

I was once in your shoes, trying to gain muscles and reduce body fat, and believe me, it is a tough task. However, I found that combining weight lifting and cardio into my routine did wonders for me. Cardio helped me burn fat while weight lifting helped me to build muscles. Initially, I wasn't comfortable with my stamina during cardio, so I started with low-intensity cardio, like walking or light jogging, for 20 - 30 minutes a day, thrice a week, and gradually increased my intensity and frequency with time.

I also focused on my diet by consuming more protein-rich foods like seafood, lean meats, legumes, and nuts. I made sure to keep processed foods, sugar and alcohol intake to a minimum while also maintaining a calorie deficit. This helped me to burn fat while building muscle.

Lastly, supplements acted as a boost to my workout routine. I started with whey protein, which helped me keep up with my daily protein intake. Eventually, I added creatine and BCAA as they helped me with quicker recovery and increased endurance during workouts.

Overall, I had to be patient and work smart to achieve my goals, and it paid off in the end. Going by my experience, a combination of weight lifting, cardio and nutrition, will give good results in the long term.


Hey there,

I've also been in your position before where I wanted to gain muscle without gaining any weight, and it's definitely a challenging task. I did a lot of research and found that the best workout routine for me was focused on strength training, specifically with resistance bands.

I found resistance bands incredibly versatile, allowing me to do a range of exercises to target different muscle groups. I followed a program that incorporated both high reps to tone and low reps to build muscle. I worked out around 45 minutes, four times a week. I made sure to get adequate rest between workouts to let the muscles recover and grow properly.

For my diet, I increased my protein intake, especially lean meat and fish, and cut back on carbohydrates. I made sure to get most of my carbs from complex carbs like whole grains, fruits, and vegetables. To ensure I was staying in a calorie deficit, I also used an app to track my food intake.

I didn't use any supplements during my journey, but I incorporated a lot of water and green tea into my routine to help me burn fat more efficiently.

In conclusion, building lean muscle while losing fat is challenging, but with the right workout and diet program, it is achievable. Resistance bands can be an effective tool if you know how to use them properly, so don't be afraid to incorporate them into your workout routine. The key is to be consistent and persistent in pursuing your goals. Give it time, and you will see the results you desire!


Hi there,

I've been through this dilemma of trying to build muscle while simultaneously losing fat. It's definitely not easy, but it's not impossible either. I personally found success with a hybrid workout routine, including both high-intensity interval training (HIIT) and weightlifting.

I followed a plan that included full-body strength training, with a focus on compound exercises like deadlifts, squats, and lunges. For my HIIT sessions, I preferred to do sprints which helped me burn more calories in a shorter period of time. I made sure to vary my workouts every few weeks to prevent hitting a plateau.

As far as nutrition goes, I made sure to stay in a moderate deficit of around 250-500 calories per day while consuming adequate protein. I also made a conscious effort to eat more nutrient-dense whole foods and reduce my intake of processed foods. I prepared my meals in advance to keep myself on track with my calorie and nutrient goals.

I did not use any supplements during my transformation, I relied solely on whole food sources of protein like chicken, fish and eggs.

Overall, building muscle while losing fat is not easy and requires consistency and dedication. However, it is not impossible, and with a good workout plan and smart nutrition plan, you can achieve your goals. The key is to stick to your plan and to be patient as the changes occur gradually over time.



I've also been in your shoes and understand the challenge of building muscle while losing fat. It's not easy, but with determination and the right strategy, it can definitely be done. I found that a combination of strength training and high-intensity interval training (HIIT) was effective for me.

For strength training, I focused on compound exercises that worked multiple muscle groups at once. I also incorporated more plyometric exercises like box jumps and jump squats, to help with fat loss. I worked out for about an hour, four to five times a week, with dedicated rest days in between.

For HIIT, I liked to do a combination of sprints and bodyweight exercises, like jump squats, burpees, and mountain climbers. These exercises helped me burn fat and improve my cardiovascular endurance.

As for my diet, I made sure to consume more protein and reduce my intake of processed foods and empty calories. I focused on whole foods and meal prepping, so that I always had healthy food on hand. I also drank a lot of water and green tea, which helped me feel fuller and burn more calories.

I used whey protein powder and BCAA supplements to help with recovery, but otherwise didn't use any other supplements. I found that rest and recovery were just as important as the workout itself, so I made sure to prioritize adequate sleep and rest days.

In conclusion, building muscle while losing fat is a challenging process, but is definitely achievable with the right mix of strength training, HIIT, and a healthy diet. It requires dedication and patience, but the results are well worth the effort.


Hey there,

I was in a similar situation a few months ago, and I completely understand the challenge of building muscle while losing fat. I found that a high-intensity interval training (HIIT) program coupled with weightlifting was very effective for me. I kept my sets to 3 or 4 with reps in the 8 to 10 range. I did compound exercises, such as deadlifts, squats and bench press, which involved multiple muscle groups. This helped to increase my strength while burning fat.

In terms of diet, I made sure to keep my protein intake high, aiming for around 1 gram per pound of body weight. I cut back on carbohydrates and added more healthy fats to my diet. I found this helped to keep me full, which prevented me from snacking between meals. Additionally, I made sure to have a small but healthy meal or snack every 2 to 3 hours, which kept my metabolism running and my energy levels high.

As for supplements, I used protein powder to help meet my daily protein requirements. I also took a multivitamin, fish oil, and creatine, which helped with recovery and improved my overall energy levels.

Overall, it took months of consistency and dedication to see results, but I can say that this approach was beneficial for me. Hope it helps you too!


Greetings everyone,

I have also experienced building muscle while losing fat, and it was quite a challenging journey. Nonetheless, here are some workout routines and diet plans that worked for me.

In terms of workout routines, I focused on resistance training and high-intensity interval training (HIIT). I did strength training three days a week, focusing on compound exercises like squats, deadlifts, and bench press. I also did HIIT twice a week, mixing sprint workouts with bodyweight exercises like jumping jacks, burpees, and jump squats.

For my diet, I maintained a high-protein diet while cutting back on carbohydrates and increasing my healthy fat intake. I also limited my calorie intake and made sure to consume whole foods. I meal-prepped for the week, which helped me to stay on track with my goals.

In terms of supplements, I relied heavily on protein powder and BCAA supplements to help in muscle recovery. I also took fish oil, multivitamins and creatine to boost muscle growth.

The journey wasn't easy, but sticking to the routine and achieving small milestones provided great motivation. I would recommend starting slow and gradually increasing the workout intensity with time. Similarly, bear in mind that a calorie deficit is essential for losing fat while building muscle.

In conclusion, building muscle while losing fat requires patience, consistency, and dedication. With the right workout routine, diet plan, and supplements, anyone can achieve their fitness goals.

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