What cardio is best for fat loss and muscle gain?

High-intensity interval training (HIIT) is one of the best choices for this goal. It burns fat efficiently by elevating your metabolic rate while minimizing muscle loss due to its shorter duration and intensity ( 22 ). Pairing it with resistance training-focused sessions ensures that muscle growth is consistently prioritized during recovery.

Why do I look skinnier but weigh more?

This happens when you lose fat while gaining muscle. Muscle is denser than fat ( 23 ), which means that the same weight occupies less space. This can result in a leaner appearance, even if the scale doesn’t show a dramatic drop, thereby indicating successful body recomposition.

Does soreness mean muscle growth?

Not necessarily. Muscle soreness, or DOMS (delayed onset muscle soreness), can result from introducing new exercises, increasing intensity, or volume – not just growth ( 24 ). While it can be a sign of muscular stress, consistent progression, not soreness, is the true marker of muscle growth.

How much protein do I need to build muscle?

For most individuals, 0.8-1.6 grams of protein per pound of body weight daily is optimal for muscle growth ( 11 ). This range supports muscle repair, encourages synthesis, and helps maintain lean mass, particularly during a caloric deficit. Spread your intake evenly across the day to see the best results.