physique coaching

Define Your Goal to Gain the Right Physique – Lose Fat or Gain Muscle

Many people want to lose fat and gain muscle at the same time. Unfortunately, this is a counterproductive method.

It is practically impossible to lose fat and gain muscle at the same time simply because one process is catabolic and the other is anabolic. The phrase “turning fat into muscle” is a metaphor. Fat is fat. It does not “turn” into muscles. You need to eliminate it from your body (catabolic process). Muscle is muscle. It is necessary to hypertrophy it for it to grow (anabolic process).


So, the initial rule of physique training is as follows:

  • If you are in the Good or Excellent range of fat percentage: Your main goal should be to gain muscle mass, it should be to start practicing how to gain body.
  • If you are in the other ranges of the table: Your main goal should be to lose fat first and then worry about how to gain body.


It is important to note that most people, because they do not have accurate measurements of fat percentage, end up overestimating their fat percentage. To learn more you can take bikini fitness training courses.

For example, if your fat percentage was measured with an adipometer, you need to consider a margin of error of 2% to 3.5% more or less.


Practical example

For most people (those who are not in the Excellent or Good range of the table), the complete cycle of the challenge will be as follows:

  • Lower the fat percentage: Stay at least in the Good range of the table.
  • Increase muscle mass knowing how to gain body: In this process, there is a small gain of fat.
  • Eliminate the fat gained in the process: Until reaching the Excellent range of the table, maintaining the muscle mass conquered.


Keep in mind that a woman’s body is different from a man’s. They naturally have more body fat.