9/10. Build Muscle While Losing Fat
Many people think you can’t build muscle and burn fat at the same time. While it can be difficult to put on a large amount of muscle mass while in a calorie deficit, you can adjust your food choices to increase your body composition changes.
In fact, a 12 week HIIT program has been shown to increase lean body mass, while at the same time reducing total body fat, abdominal and trunk fat, and visceral fat .
The additional muscle will pay dividends by increasing your resting metabolic rate so that you’re burning extra calories at all times of the day and night.
Building muscle and losing fat, all while exercising for less time?
Seems too good to be true, but it is possible if you Train Smart and Eat Clean.
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Reference Study 
Journal of Obesity
Volume 2012 (2012), Article ID 480467, 8 pages
The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males
M. Heydari,1 J. Freund,2 and S. H. Boutcher1
1School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney, NSW 2052, Australia
2St Vincent’s Hospital, Darlinghurst, NSW 2010, Sydney, Australia
Received 4 January 2012; Revised 9 March 2012; Accepted 6 April 2012
Academic Editor: Giorgios P. Nassis
Copyright © 2012 M. Heydari et al. This is an open access article distributed under the Creative Commons Attribution License, which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited.
To determine the effect of a 12-week high intensity intermittent exercise (HIIE) intervention on total body, abdominal, trunk, visceral fat mass, and fat free mass of young overweight males. Participants were randomly assigned to either exercise or control group. The intervention group received HIIE three times per week, 20 min per session, for 12 weeks.
Aerobic power improved significantly (< 0 . 0 0 1) by 15% for the exercising group.
Exercisers compared to controls experienced significant weight loss of 1.5 kg (< 0 . 0 0 5) and a significant reduction in total fat mass of 2 kg (< 0 . 0 0 1).
Abdominal and trunk adiposity was also significantly reduced in the exercising group by 0.1 kg (< 0 . 0 5) and 1.5 kg (< 0 . 0 0 1).
Also the exercise group had a significant (< 0 . 0 1) 17% reduction in visceral fat after 12 weeks of HIIE, whereas waist circumference was significantly decreased by week six (< 0 . 0 0 1).
Fat free mass was significantly increased ( 0 . 0 5) occurred in levels of insulin, HOMA-IR, and blood lipids.
Twelve weeks of HIIE resulted in significant reductions in total, abdominal, trunk, and visceral fat and significant increases in fat free mass and aerobic power.