Can I build muscle during fat loss?

Yes, you can absolutely build muscle while losing fat, particularly if you’re a beginner. This process, which is known as body recomposition, is achieved by combining a moderate caloric deficit with high protein intake and consistent resistance training ( 1 ). The training signals your body to build muscle, while the protein provides the necessary building blocks and the caloric deficit encourages your body to use stored fat for energy.

Should I lift heavy when cutting?

Lifting heavy is crucial when you’re in a caloric deficit (cutting). Maintaining intensity and lifting heavy weights (in the 6-12 rep range) signals to your body that your muscle mass is essential and needs to be preserved ( 26 ). If you reduce the intensity of your workouts significantly, your body may interpret this as a sign that the muscle is no longer needed, which can lead to muscle loss alongside fat loss.

Do I need equipment to start?

No, you don’t need a fully equipped gym to start. A simple weight loss and muscle gain workout plan for beginners can be highly effective using just your body weight. Exercises such as push-ups, squats, lunges, and planks are excellent for building a foundational level of strength. As you progress, you can invest in a set of resistance bands or adjustable dumbbells to continue challenging your muscles with progressive overload.