Star in your own transformation with this complete 8-week diet and training plan that'll help you build muscle and burn fat!
There are several mysteries of the universe that continue to baffle us: the infinite nature of time and space, the popularity of Justin Bieber, anda€”more relevant to readers like youa€”whether it's possible to build muscle and lose body fat at the same time.
When it comes to getting in shape, most people opt for choosing a singular goal: Either they go on the see-food diet (that is, see it and eat it) for mass gaining, or a calorie-restricted plan that saps their strength, size, and energy in an effort to lose fat. Gaining muscle requires a calorie surplus, while cutting fat requires a caloric deficit, so the plan here is to cycle each phase short-term. Remember, protein and fats don't cycle, so they remain consistent over the course of the entire program: 300 grams of protein and 67 grams of dietary fat per day, which is usually naturally occuring.
With carbs and calories cycling down and then up, your body enters short-term periods of caloric deficit in which body-fat stores can be tapped for energy, and higher-carb and higher-calorie periods in which the body's energy stores are restocked and muscle-building is emphasized.
What's important to remember, says Adele, is that you always remain in a state of positive nitrogen balance, meaning your protein intake is stable and high throughout: "You're taking your body through calorie-positive and calorie-negative phases, but not long enough for it to become catabolic," which would initiate the burning of lean muscle mass for energy. He warns against staying on a low-carb diet for too long, saying it compromises the body's ability to build and maintain lean body mass.
Adele doesn't recommend anything beyond your standard bodybuilding fare: lean protein sources, complex and starchy carbs over simple sugars (except post-workout), and healthy fats in addition to the saturated ones you naturally consume when eating animal protein. Remember, protein and fats don't cycle, so they remain consistent over the course of the entire program. All that movement during your hour-long weight workout is meant to exhaust your muscle glycogen, so the ensuing HIIT cardio goes right into tapping body fat for fuel. Adele warns that anyone who's not used to doing cardio on zero glycogen is going to be challenged: "When you first start this workout, you're going to be sucking wind. While Adele has provided a companion superset workout that he gives to individuals whose transformation he oversees, the one critical factor he says every lifter must do is include "the big three" exercises: squats, deadlifts, and bench presses.
But there's one caveat: You don't want to attempt any of these movements on a low-carb (25-percent) day.
When you're cycling carbs and your daily calories are already running a deficit, it's incredibly important to ensure you're getting your daily protein requirements.
While eating whole-food meals six times per day is a challenge even for someone who works from home, supplements can conveniently fill in the missing spaces between meals. To ensure you're getting adequate protein, two scoops of whey protein isolate or hydrolysate typically provides 40 grams of quickly digested protein. Adele lists one additional supplement as necessary for success in a transformation program: bioactive peptides. Success requires purpose and discipline, traits many of us have difficulty mustering on a daily basis. Superset all antagonist muscle groups, completing one exercise and immediately doing the other without resting. Engage in "active rest" (step-ups, jump rope, burpees etc.) after you complete each superset. Rest one minute after completing all three components, and repeat for the prescribed number of sets listed.
Trap: All too often, people follow ineffective routines that cause them to waste their time and money. The Herbalife 24FIT program has been broken down into three distinct phases, each of which builds upon the progress you’ve made in the previous one. Anyone who's ever truly been on a real bulking phase or a cutting phase will know exactly what extremes I'm talking about. However, with science, information, and understanding of how the various systems of the body function, we can better understand and apply correct exercise and nutritional timing to better enable us to achieve the goal of increasing muscle mass and losing fat simultaneously.
What we are going to do is take advantage of the body's hormonal state as it pertains to day-to-day circadian rhythms, exercise and nutrient timing. The rest of the time you'll either be sleeping, hitting the iron heavy and hard, or eating like a madman to drive protein synthesis, build muscle, and take advantage of the anabolic hormones induced by the weight training and feeding schedule.
Some form of cardio should be done 3-6 days per week, and alternated between longer, slow-duration cardio and HIIT cardio.
The actual content of your weight-training sessions is not nearly as important as the timing.
My training is usually done with mixed goals of performance and vanity, so it tends to be a bit unconventional for many. I normally like to keep sets per exercise around 4-6 and reps between 4-8 and use antagonistic supersets when possible.
In my case, I do smaller muscle groups such as forearms, abs, calves, and rotator cuff on my weight-training off-days; however, this is definitely not something that needs to be done. Caloric intake: The same amount as you would take in during a normal low-calorie day, but these calories are to be consumed in a time span of 6-8 hours. Preferably sometime in the late afternoon or early evening, perform HIIT cardio or sprinting.
Again, our hypothetical trainee gets up and this time does the optional slower, longer-duration cardio for 40 minutes, such as walking on a slightly inclined treadmill at a pace not so fast that it leaves him out of breath, but just fast enough so it would be a little difficult to carry on a conversation.
Another important thing to remember is, since this is a weight-training day and this training session is around 3 p.m. The weight training and preceding dieting phase not only burns fat but also puts the body into a glycogen-depleted state which heightens insulin sensitivity so the body is ready to suck up on all the nutrients delivered during the short-term carbohydrate overfeed.
Having high insulin levels all the time could be a bad thing and lead to fat gain, but for such a short period of time after an intense workout we're able to maximize the anabolic power of insulin for anabolism and muscle building with little danger of spillover into fat storage. Also, during this time and after, the body will respond to this short-term overfeed with larger amounts of the hormones testosterone, thyroid and leptin.
Likewise, the timing of the weight training sessions coincides with the time when the body would normally begin to go from an anabolic to a catabolic state. Although supplements are not absolutely necessary there definitely are certain supplements worth considering. One of the biggest questions in bodybuilding and weight lifting is this – Can you build muscle and lose fat at the same time?
The short answer to this question is YES, it is possible to build muscle and lose fat in the same time period. However, doing both at once can be a decent change of pace when you want to re-composition your body.
A few years ago, most bodybuilders would have scoffed at the idea of PURPOSEFULLY not eating for sixteen, twenty-four, or even thirty-six hours.
If you want to be a successful bodybuilder – muscular AND lean – you’ve got to properly manipulate your carbohydrate intake.


For re-comp purposes, it’s not enough to simply focus on eating complex carbs like oats, sweet potatoes, and the like.
Overall, a time-carbed diet for body re-composition involves eating only protein and fats during most of the day. As you can see, nutrition is the most important part of gaining muscle and building fat at the same time. Just remember, though, that this is not the most efficient long-term method for getting big, strong, AND lean.
What To Do For This Workout: Complete each exercise for the recommended number of repetitions.
Sign up and we'll send you the latest recipes, menu plans, fitness tips, and workouts each week. Hence, the 200-pound individual would consume 1,200 calories from protein (300 grams), 1,200 calories from carbs (300 grams), and 600 calories from fats (67 grams).
He also realizes that not everyone's going to count calories, but you'll want to learn how to eyeball foodsa€”especially what 35-40 grams of protein looks likea€”and read labels. By engaging in active resta€”not to be confused with sitting on a bench and texting between setsa€”you follow your superset with 30-60 seconds of work, whether it's jumping rope, box squats, step-ups, or any activity that keeps your body moving.
But you'll be doing high-intensity interval training (HIIT) 6-7 days a week to help strip off fat. Ultimately, the number of sets and reps ensures there's a high volume of work done, which provides an important anabolic stimulus, says Adele. HIIT training, as you probably know, alternates all-out cardio with periods of slow recovery, whether done on the treadmill, stair-climber, or other cardio equipment.
These compound movements are irreplaceable because they produce results in extremely efficient fashion. Besides a good protein powder, additional BCAA mixtures like Amino-Amp are useful when you're in a caloric deficit to ensure the body doesn't strip amino acids away from building muscle to be used to fuel your body's energy needs. Follow the program exactly as designed, get plenty of rest and the new body you’ve always wanted is sure to follow.
If you are dedicated enough to follow the plan then you will be able to build muscle and lose fat. The plan involves periods of both extreme underfeeding for fat loss, and extreme overfeeding for muscle gain coupled with both training for fat loss (cardio, HIT) and training for muscle gain (heavy weights). Walking on a slightly inclined treadmill for 45 minutes is an ideal form of the longer-duration cardio which should be performed on weight-training days (up to 3 times per week).
Do abs and calves whenever you want, just make sure your workouts are hard, heavy, intense, and cover your entire body. The timing for the HIIT on weight-training off-days is not terribly important, but keep in mind that the evening is usually a time when the metabolism begins to slow.
In addition to increasing cellular hydration, which is important for protein synthesis, the body responds to this overfeeding by increasing levels of the anabolic hormone insulin. Studies have shown that carbohydrates consumed during massive short-term carbohydrate overfeeding have a small effect on de novo lipogenesis, or conversion to fat from carbohydate.
Leptin is the hormone which normally drops during a diet and causes our fat loss efforts to reach a stand-still and causes our body to begin cannibalizing muscle tissue. Someone who just came off a hard-core bulking diet eating 6000 calories per day will have a hard time putting on any additional muscle mass following this program, however, it will allow better retention of muscle while dieting. However, it is not physiologically possible for your body to accomplish both tasks at any one moment in time. This means your weight stays the same while you add a few pounds of muscle and strip a few pounds of body fat. Recently, however, many lifters have begun to realize that short-term fasting won’t make your muscles waste away to nothing. Combined with eight hours of sleep, an eight-hour fast in the morning allows your body to go without food for sixteen hours straight. Some bodybuilders have begun to use a twenty-four or thirty-six hour fast once every week or two. Carbs are powerful nutrients, to be sure, but they can easily blow you up like the Michelin man if you’re not careful. This is fine if you want to build muscle and stay relatively lean, but you’ve got to get a little more sophisticated if you want to actually LOSE fat while you get stronger. You therefore want to limit your carb intake to the times you really need them: pre and post-workout.
There are a few changes you might make to your training, and you probably want to be doing some form of cardio.
Spend three to four months maximum on this goal before getting back into full-on muscle building mode, and keep your diet strict to stay lean while you gain weight.
The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the opinions expressed here.
So you get strength, volume training, and cardio work done over the course of your workout.
It's going to take a little time to build up those red blood cells and get yourself to the point where you don't feel as winded. Adele's recommendation: Manipulate your workout just enough so that these big moves fall on other days in your training schedule. These growth factors are what's doing the heavy lifting in the muscle cells, the signaling for amino acids to be used to accelerate the rate of protein synthesis. That means timing your meals, timing your supplementation, timing your sleep, and planning, planning, planning. In order to shed fat after building this muscle, the body needs fewer calories and more tedious cardiovascular-type exercise.
However, with dediction and hard work, it will enable you to achieve these two goals simultaneously by taking advantage of nutrients and exercise timing. Basically you'll be in a fat-burning mode the majority of the time, eating lower carbs and calories, and performing fat-burning activities like regular cardio and HIIT cardio to help in this aspect. Sprinting outdoors or on a treadmill and cycling are ideal forms of HIIT cardio which should be done on weight-training off-days (2-3 times per week).
By performing intense exercise at this time, we stimulate the metabolism so the metabolic rate over the course of 24 hours is greater. The amount of carbs would be less than the preceding days of HIIT cardio post-workout consumption, maybe 20 grams since the longer-duration slower cardio is less taxing on the glycogen system. Instead of 1600 calories, 200 grams of protein, 80 grams of carbs, and 53 grams of fat, we need to cut those in half and eat about 800 calories, 100 grams of protein, 40 grams of carbs, and 26 grams of fat from breakfast until 3 p.m.


By boosting leptin through over-feeding, we also ensure that our fat loss efforts continue unhindered throughout the plan while all the other hormones are optimized for muscle gain.
Following the weight-training workout with a high carbohydrate overfeed gives solid, around-the-clock hormonal and dietary management of both muscle gain and fat loss. Likewise, someone who already dieted down to 5% body-fat likely won't lose any fat with this program but will be able to build some muscle while keeping body-fat stable. Some may find they can get away with little to no cardio and just follow the diet, but most will need at least 3 sessions per week. This is why it’s almost always more efficient and productive in the long run to focus on one goal at a time. This method isn’t so great if you’re looking to make dramatic changes in your muscle mass or body fat levels, but it can be pretty helpful if you just want to get a little leaner while still making strength and size gains. In fact, it can be amazingly effective for losing fat fast without sacrificing muscle mass.
If you maximize the potential of fasting, that means sixteen straight hours of fat-burning! In fact, it’s common to wake up the morning after a day of fasting and look visibly leaner! Intense weight training allows your body to take full advantage of carbohydrates for muscle burning and keeps them from being converted to body fat.
For the four-to-five hour window before, during, and after training, load up on carbs, but keep it clean. However, the basics of training for muscle growth are the same no matter what diet you’re on. By combining moves that increase the heart rate with strength training exercises, the result is a workout that burns calories and builds muscle. The faster the rate of the protein synthesis, the faster the muscle repairs and rebuilds itselfa€”bigger, stronger, or faster [depending on your training goals.]" Adele says they're especially important for individuals who are also on a calorie-restricted diet because they can help you at least maintain and develop new lean body mass. Whether this is just a natural personality tendency among us, or it is a result of the habits requisite to induce noticeable and lasting physical changes in our physique, it rings true for a large majority. To try and embark on a mutual compromise between bulking and cutting typically brings compromising results in either direction. Those somewhere in the middle of the metabolic continuum should perform three HIIT sessions and ditch the regular cardio sessions. Also make sure you schedule the weight training early enough in the evening so you are allowed a minimum of six hours between your weight-training session and bedtime.
After this, have a protein drink along with some liquid carbs which would be equivalent to about half of the total 80-gram allotment of carbs for the day. Keep fruit and fructose consumption to a minimum, and definitely make sure you stay away from fat. Regular cardio is done earlier in the day not only to burn more calories and fat but, more importantly, to give a big metabolic stimulus throughout the day.
Success on the program will typically manifest itself with bodyweight staying constant and the physique taking on a harder, more dense, leaner look. If cardio and HIIT sessions are to be scaled back it is best to eliminate those sessions on the weight training days (regular cardio) rather than eliminating those done on the off days (HIIT). It seems everyone wants to have their cake and eat it, too…not that you should be eating cake if these are your goals!
You spend a few years gaining lots of muscle, along with just a bit of fat, and then you take a few short months to blast that fat away with strict dieting and some cardio.
You can then squish your normal meals into the remaining eight hours of the day and still have great training sessions with powerful post-workout nutrition. You can certainly get through the day without food, but don’t even think about trying to train with zero calories!
Second, fasting can improve your body’s insulin sensitivity and make it easier to use food for muscle-building – not fat gain. Plus, you’re not going to burn fat WHILE you’re lifting no matter what, so you may as well take advantage of carbs at this time.
Sugar, white flour, and other crap foods are still going to keep you from reaching your goals.
If you choose to attempt a body re-comp, keep training heavy, stick to your diet, and you’ll soon reap the rewards of your hard work. That's where a good pre-workout supplement with caffeine and beta-alanine can help, delaying muscle fatigue and helping you push through it. Even when taking training out of the equation, what other group of people or athletes puts itself through the dietary rigors of a bodybuilder? Those with excellent metabolisms might find they need only one or two HIIT sessions per week. This is the time you will overfeed to drive protein synthesis and replenish glycogen stores. Since the body is most responsive to carbohydrate consumption following activity, try to get more carbs in post-workout, regardless of when you perform it. A great strategy for re-comp is to fast the day before you train your weakest or smallest body part. Eat a slight surplus of calories just for this time period to balance out the deficit from the other parts of the day. You eat enough to feed a small country while on a bulking phase, yet turn around and barely subsist on enough calories to feed a bird while on a cutting phase. Doing so too early in the day would halt fat-burning for the rest of the day and put a damper on your training and fat-burning economy. Continue to pig out on carbs until bedtime and then wake up the next morning for another 1.5 days of dieting before hitting the workout and overfeed all over again. Your calorie intake for the whole day should maintain your body weight, but timing your nutrients just right will allow you to alternate periods of fat loss and muscle gain. Diet would consist of mostly lean meats, fibrous veggies and quality fats about every three hours throughout the day.
You’ll lose a ton of fat during the fast, and you’ll take full advantage of those extra nutrients for muscle building.




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