After publishing my article:
“How Jogging Supports Weight Loss and Builds Character – My Personal Experience”
and after many conversations with fellow gym-goers and a consultation with a sports physician friend, I decided to expand on that article.
So here it is – I’m adding more context and sharing my personal case.
When it came to weight loss, I personally chose the longer and arguably harder path.
The time came to make a decision and set my intention. I knew I wouldn’t give up, even though many others do after a month. I committed to going slowly, step by step, without being discouraged by how slow the process might seem — or by the illusion that nothing’s changing.
Most people quit after two or three months.
Why?
Because they reach a “good enough” result, and that’s sufficient for them.
But nothing in this game is permanent. That’s why…
I decided to first reduce my weight slightly, cleanse the body of toxins and waste, and only after a few months start strength training to build muscle mass.
Right now, I’m working on maintaining the results I’ve already achieved — and I plan to keep them for years to come.
Will it “work”?
The word “work” is misleading — you win the lottery by chance, something you can’t control.
What we’re talking about here is agency — deliberate action taken to reach a desired outcome.
But enough theory. Let’s get practical:
Fat Loss vs Muscle Gain — Can You Combine Them?
In the world of fitness and nutrition, there’s one core question:
Can you burn fat and build muscle at the same time? (That’s exactly the route I chose.)
While it might sound like a dream scenario, it is actually possible — but it requires a smart strategy, consistency, and a basic understanding of how the body works.
This article presents a realistic, practical approach to the topic, based on the experience of a physically active person (again — that’s me), who doesn’t want to obsess over weighing food, but still cares about results and long-term health.
Body Recomposition – Simultaneous Fat Loss and Muscle Gain
Recomposition is when your body loses fat and gains muscle at the same time.
It works best for people who are:
- Beginners or coming back after a break
- Carrying excess fat
- Training regularly with weights
- Consistently consuming high protein
- …or “desperados” like me 🙂
Keys to Success:
- Slight calorie deficit
- Strategic use of protein
- Proper recovery (including sleep and rest)
Protein – The Foundation of Muscle Growth and Fat Loss
High protein intake (1.8–2.2 g/kg of body weight) works in two ways:
- Supports muscle repair and growth
- Prevents muscle breakdown even with a slight calorie deficit
In practice:
Whey protein in the morning and post-workout (some people also use it ~1 hour pre-workout), and casein before bed — that’s an ideal setup.
Why use both whey and casein?
Whey is fast-digesting and gives your muscles amino acids exactly when needed.
Casein is slow-digesting and protects muscles overnight during fasting hours.
Carbs – Enemy or Ally?
You don’t need to follow a keto diet to burn fat. In fact, moderate carb intake, especially around training, is very beneficial:
- Replenishes muscle glycogen
- Improves recovery
- Supports performance in strength workouts
- Gives more “power” (I find this similar to what creatine does — my personal experience)
My approach:
Fruits (apples, oranges, bananas), whole-grain bread in small amounts, oats, or protein bars (even if they contain a bit of sugar) are all perfectly fine — as long as you’re mindful.
And about being mindful…
Since I used to be addicted to sweets (like an alcoholic with alcohol), quitting sugar was a challenge. I cut out regular sweets and replaced them with protein bars.
Maybe eating 3 protein bars a day isn’t ideal nutritionally — but it gave me mental comfort, which for me is just as important as the physical transformation itself.
Glycogen – The Body’s Energy Reserve
Glycogen is a stored form of glucose kept in the muscles and liver.
- Each gram of glycogen holds about 3 grams of water — which explains the weight fluctuations after carb loading or training
- After intense workouts, the body restores glycogen
- Your weight may temporarily go up — but it’s not fat
- Glycogen = fuel for strength and explosive workouts
My experience:
After jogging, my weight would go up by 2–4% over the next two days.
This happened every time I ran (which is 2–3 times a month).
By day 3, the weight would drop — often to a lower level than on the “running day.”
So yes — running occasionally is totally worth it. 🙂
Ketosis – An Alternative Path to Fat Burning
Ketosis is a metabolic state in which the body uses fat for energy, producing ketones.
To get into ketosis:
- You need to reduce carbs to ~20–50g/day
- It takes several days to adapt
- Too much sugar knocks you out of ketosis, and it takes time to re-enter
- Supposedly, even small amounts of alcohol can do the same (I don’t drink, so can’t confirm)
Pros:
- Fast weight drop (due to water + fat loss)
- Stable blood sugar
- Less hunger (for me, noticeable only after ~2 weeks)
Cons:
- Less strength and “pump” at the gym (I felt like a weakling 😅)
- Building muscle is harder (sugar was an “accelerator” for me)
- Higher risk of burnout with a demanding lifestyle — many people give up here
Conclusion?
Keto can work short-term, but for anyone doing strength training and trying to build muscle, a mixed model (high protein + moderate carbs) is a better option.
That’s what I chose.
Glycogen vs Ketosis vs Fat Burning
| Feature / State | Glycogen (high carbs) | Ketosis (very low carbs) | Fat burning (balanced) |
|---|---|---|---|
| Primary fuel | Glucose (from carbs) | Ketones (from fat) | Mix of fat + glucose |
| Muscle fullness | Full, pumped | Flat, less full | Moderate, varies with carbs |
| Fat burning | Low (uses glycogen first) | Very high | Moderate, grows with deficit |
| Workout strength | High (short bursts) | Good for long, slow cardio | Balanced |
| Body weight | May increase (water/glycogen) | Usually drops (water + glycogen loss) | Stable or slowly dropping |
| Carb intake | 200–300g/day | < 30–50g/day | 80–150g/day |
| Brain energy | Glucose | Ketones | Glucose + possible ketones |
| Activation time | Normal mode | 2–5 days without carbs | Continuous, calorie-driven |
| Pros | Strength, mass, recovery | Fast fat loss, stable sugar | Flexible, sustainable |
| Cons | Easy to overeat | Hard adaptation, low strength | Slower progress |
When Each Strategy Works Best (In My Case)
| Goal | Best Metabolic State |
|---|---|
| Build muscle mass | Glycogen (carbs + strength) |
| Fat loss while staying strong | Fat burning + light carbs |
| Rapid weight loss (short term) | Ketosis |
| Strength training + recovery | Glycogen |
| Long, steady-state cardio | Ketosis or mixed |
Post-Workout Weight Gain – Why We “Gain” After Burning Calories
Totally normal after intense jogging or training:
- Microtrauma = water retention + inflammation
- Glycogen replenishment = glucose + water stored
- Extra food and fluids (I sweat heavily, so I rehydrate and take in electrolytes)
End result?
Weight gain of 1–2 kg over 2 days = normal and temporary.
Within a few days, weight drops — often lower than before. That’s what happens to me.
Deload – A Conscious Break, Not a Setback
Your body needs rest to grow and perform.
Deload =
- A few days off training (3–7 days)
- Or lighter weights, less intensity
- Mental and physical reset
Going away, taking a break, or feeling fatigued?
That’s the perfect time for deload.
Result?
You come back stronger, more resilient, and more motivated.
I personally noticed greater strength and “tolerance” for heavier weights after deloads.
My Practical Rules for Staying Sane and Consistent
- I don’t count every calorie like a pharmacist — awareness and routine are enough
- I don’t eliminate carbs — they give me energy and mental comfort
- I observe how my body feels, not just what the scale says
- Energy, sleep, appearance, recovery — these matter more than numbers on a screen
- I don’t freak out about weight spikes — it’s not fat, just glycogen and recovery in action
Summary – Balance, Not Extremes
You don’t have to be a bodybuilder to build muscle.
You don’t need keto to burn fat.
The people who succeed long-term are those who:
- Have a plan — but don’t obsess
- Stick to 70–80% of their goals — but still live normally
- Understand what’s going on in their bodies — not just what the scale says
If your goal is lasting health and a strong body — choose reason, awareness and patience.
The rest will follow.
