Although some people disagree, it is in fact possible to both lose weight and gain muscle simultaneously. However it does require a lot of patience, hard work and discipline. 

In order to achieve fat loss, your body needs to burn more calories than are consumed while maintaining your lean muscle mass in order to lose fat and gain muscle. 

To accomplish this, takes eating up to 40 grams of 3 times per day, preferably in the form of lean meats such as fish or chicken and reducing the intake of food high in fat. 

Try and eat small meals around 5 or 6 times per day as eating kick starts your metabolism and triggers it to burn those calories. 

In addition to proper diet, weight training is a necessity. 

This increases your muscle mass as well as burns the carbohydrates that might otherwise be stored as fat. 

Weight training for as little as 15 minutes a day four or five times a week has been proven to support weight loss and the building of muscle as well. 

This does not mean that cardio work outs are not essential. 

Moderate aerobic exercise a minimum of four times a week is also beneficial as long as they are kept to about 20 to 30 minutes a session. 

If you are an individual with a significant amount of body fat to lose and you are not accustomed to regular work outs, then you will have dramatic results once incorporating a fitness routine and diet into your life as your body will be ready to lose fat and gain muscle. 

However, the more lean muscle mass and less fat a person is compiled of, increasing muscle and losing fat at the same time can be somewhat more difficult for them compared to someone just starting out. 

For people who are in relatively good shape, it is recommended to either focus on gaining muscle or losing fat one at a time.

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