Can you burn fat and build muscle at the same time? Here's how
It's often assumed you have to choose between losing fat and building muscle. This Herbalife Thailand material says scientific research has found the two can happen together, depending on your metabolic health and a few specific strategies.
It won't happen overnight, though – it takes patience and effort. The points below summarise advice from Dr. Zhen-Yu Chen, member of the Herbalife Nutrition Advisory Board.
1. Adjust your calorie and protein intake
- Balance what you eat with your daily physical activity; for a personal plan, talk to a doctor or dietitian
- Eat more protein so your muscles still get the energy they need
2. Resistance training is key to building muscle
- Do resistance exercise such as squats or rowing
- Aim for about 3–4 sessions a week
- It encourages your body to build more muscle and use more energy
3. Sleep well and manage stress
- Get 7–8 hours of good-quality sleep a night
- Enough sleep matters for recovery after exercise and for overall health
- Managing stress matters too, as stress can take a toll on your health
More images in this series (tap to enlarge)
Read next: Protein 101: what it is, how much you need and the best sources ›
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Read next: What to eat after exercise: how much fluid, carbohydrate and protein ›
Read next: Tips for a balanced training plan: stretching, cardio, strength and endurance ›
Build these habits in one at a time so they fit your routine, and keep at it. Results may vary from person to person. If you have a health condition, consult a doctor before changing your diet or starting a new exercise plan. Ask us on LINE.
Image and reference from official material in the MyHerbalife media library: Losing fat and building muscle (added to the library: 24 Oct 2025)
Herbalife products are not intended to diagnose, treat, cure or prevent any disease.