Want to lose weight and build muscle? Transform your body with these simple rules

Many people think weight loss and muscle gain are two separate goals. In reality, with the right approach, they complement each other. Weight loss isn’t just about seeing smaller numbers on the scale, it’s about getting stronger, toned, and healthier.

Fitness coach Eric Roberts, in an Instagram post, shared 11 practical tips to help people burn fat while building muscle, proving it’s not about doing more, but doing it smart.

Train Smart, Not Just Hard

Roberts stresses that recovery and intensity matter more than endless workouts. Instead of resting only 30 seconds, he recommends at least 90 seconds between sets. Light weights and high reps? Not enough. Aim for heavier weights with 5–10 reps, and ensure the last reps feel truly challenging.

He also suggests ditching single-body part days like “chest day” or “arm day” in favor of upper-lower splits, allowing muscles to be hit more frequently for better growth.

 

 

 

 

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A post shared by Eric Roberts (@ericrobertsfitness)

Balance, Recovery, and Nutrition

More isn’t always better. Working out 3–4 times a week for 30–45 minutes is enough, he says. Excessive high-intensity cardio can spike cortisol and cravings, instead, focus on walking 6,000–10,000 steps daily. Do cardio only after lifting or on rest days, not before.

Exercises like Bulgarian split squats can be game-changers for results. And finally, nutrition remains non-negotiable, eating enough protein is essential for building lean muscle while losing fat.

The Bigger Picture

Roberts’ advice is simple, focus on strength, recovery, and proper fuel. This way, weight loss becomes more holistic, sustainable, and empowering, not just about losing kilos, but gaining health.