Weight loss is a huge industry, every month there is another fad diet book hitting the bookstores and the talkshow circuit.
The one definite truth in the twinkie diet is that when it comes to weighing less on the scale, all that matters is your calorie deficit, not the quality of the calories you eat.
So yes, you can lose weight eating just twinkies but you will be losing muscle as well as fat. The first important thing to note is that the calorie surplus to gain muscle is very, very small when compared to the calorie deficit required to lose fat. Lets look at what your body does with its calories, please look at my body on left side of the above diagram.
Lets talk about this nuclear reactor here and how to stop if from turning on and burning up our muscles.
Consume enough calories to keep your body from thinking its starving but not so many calories that you gain fat, 10% under your TDEE is a good value to use. Many beginners to fitness ask if they should lose their fat first or start lifting to gain muscle first, the answer is that they should do BOTH at the same time!!! Especially for beginners, it is very easy to lose fat and gain muscle at the same time! Losing fat and gaining muscle at the same time is very difficult for advanced bodybuilders.
Skinny teens who can’t gain either fat or muscle even when they eat as much as they can.
Advanced bodybuilders with low bodyfat (under 8%).Your body needs some fat so when you get to a certain point, your body will start choosing to burn muscle instead of fat if you have a caloric deficit. Enter your first name and a valid email address for free instant accessto these muscle building workouts. Now you can learn the diet and workout secrets to gain muscle mass while also burning off ugly body fat. Well the Lean Muscle Mass manual contains the all the tips and tricks that you have been searching for. A powerful workout to blast your muscles into new growth as you're shedding body fat and getting ripped. Several little-known muscle building and fat reducing meal ideas that taste as though you must be a big-time cheater when it comes to your eating plan.
The reason a leading cardio doctor states it's the BEST eating plan for health and wellness. High intensity workout techniques that build muscle like magic ever for the hardest of hardgainers. Accompanying gift number one: You'll receive "The Muscle Chef's Manual" filled with great examples of fat burning, muscle generating menu strategies - NORMALLY SELLS FOR TEN DOLLARS, BUT IT'S ZERO COST TO YOU IF YOU ORDER NOW! Accompanying gift number two: Additionally you'll receive a unique "Diet Software Program" to organize the planning of your meals, and dietary assessment for a lifestyle geared toward gaining muscle, burning fat and staying healthy. You'll get it all in the form of PDF e-books, so there isn't any freight fee, due to the fact that it's downloaded immediately upon ordering! Once you've clicked the icon to initiate purchase on the purchase page, you'll see the authorization page appear and can press the button saying "click this to proceed" which takes you to a webpage where everything can be downloaded from. It is vital to have the right mix of diet, lifestyle and exercise in order to lose fat and gain muscle.  Losing fat and gaining muscle requires the right attitude and commitment to a good personal fitness regimen. You need to be able to devote yourself to a fitness regime that is challenging and fitness enhancing.


You need to perform cardiovascular exercises for 30 minutes at least 3 to 4 times in a week. You need to do deadlifts, bicep curls, shoulder presses, upright rows and bench presses to gain muscle and lose fat. I know my fans are much better informed about nutrition that the general population, its not you I’m trying to reach – its your friends and family!
Common wisdom is that you have to gain some fat to gain muscle, its the whole bulking and cutting mentality. Most mature adults can gain a maximum of 15 pounds of muscle in a year but many can only gain 5lbs of muscle a year. To keep you alive, your body needs two things, plain energy to burn in the form of carbs or fat and then amino acids in the form of protein. Our bodies are really smart, they know muscle is really important and they wont burn it unless they absolutely have to.
Cardio will not burn muscle, it will help you gain muscle while losing fat at the same time. Many of them are close to their genetic limits so adding muscle is very difficult and slow for them even under the best of circumstances. If you are 8% bodyfat and want to get down to 4-6% bodyfat you wont be able to add muscle while you do this, at best you can do is to maintain your muscle mass. All the best body builders of the sixties and seventies such as Frank Zane, Larry Scott, Arnold Schwarzenegger, Dave Draper and so on, heeded this man's recommendations and were able to stay huge and cut all year round.
You need to have motivation and dedication to both your workout and the way you eat, if you want to lose weight and gain muscle. If you stay hydrated, you have higher stamina levels to perform a good workout and thereby build your muscles and lose fat. Resistance training is very good for shedding extra calories and giving you that toned, sculpted look.  It can make all the difference and give you a slim, svelte look. This will help you to regulate your calorific intake and ensure that you are only fulfilling your daily requirements and not exceeding them. When you weigh less on the scale, it can be because you have lost fat (good), you are dehydrated (bad), or you have lost muscle (very bad). Had he measured bodyfat percentage I suspect he would have found he lost significant muscle mass. Again, notice that this takes a lot longer than the twinkie diet, a full year instead of 10 weeks but with this plan you can gain 10lbs muscle and lose 40 pounds of fat – a true body transformation like Nhataccomplished. If any overweight family member boasts at the table about how all that dieting stuff is poppycock and you can lose weight eating just twinkies, please excuse yourself from the table politely, do a primal pillow-scream in the bathroom, then come back to the table and explain the difference between weight loss and fat loss. Now, your first thought is probably that it can’t be done because to gain muscle, you have to eat 100 calories more per day and to lose fat, you have to eat 400 calories less per day. 50% is housekeeping stuff to keep us alive – breathing, pumping blood, maintain body temperature, replacing dead cells, etc.
Your body has an amazing series of emergency backup system to keep you alive should food be scarce. Losing fat and gaining muscle at the same time is something that only beginning and intermediate bodybuilders can do.
With regular dieting, its tough to drop down to 4-6% without losing muscle mass but carb cycling seems to really help for this specific purpose.


To get an idea of how much exercise you should target in a day, you need to allocate certain targets. More than one dangerous, useless fad diet has been touted by a unscrupulous medical doctor interested in making lots of money on book sales.
If you weight loss diet is a poorly designed one, like the Twinkie Diet, then you will lose muscle as well as fat! Because your body is malnourished and not getting any protein or vitamins, not only is your life in danger but your body cannibalizes your muscles in order to stay alive.
If you want to lose the fat while maintaining the muscle, you can use old fashioned good nutrition and moderate exercise. If you want to gain muscle while losing fat, you need hardcore weight training 5 days a week and 30-60min intense cardio every day. Because of many peoples unrealistic expectations about adding muscle they come to the incorrect conclusion that you can’t gain muscle while losing fat. For an average person losing weight, they will eat about 400 calories a day less (12,000 calories a month) than their TDEE to lose a pound of fat a week, or 52 pounds of fat in a year. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. Most importantly though, you need strict nutrition, the quality of every single calorie counts.
The secret to this is that our assumption that you need to eat more to gain muscle is incorrect for most adults. About 20% is actually spend DOING stuff – walking, lifting, moving and only about 5% is spent adding muscle.
The only possible reason I could think of to be on a diet like this is to fit in a wedding dress where you don’t care what you lose (fat or muscle) as long as it makes you smaller. Don’t get hung up on the exact numbers, the important thing is that exercise and building muscle uses very little of the calories we consume.
And your muscles are the emergency backup, your body wont turn on this nuclear power plant to cannibalize muscle unless its a DIRE emergency. Energy can come from any of the three systems but amino acids can only come from the stomach or the muscles. The media has taken his research and turned it into a sensationalistic headline which decives people into thinking that maybe junkfood isnt so bad afterall.
Somesimple bodyweight workouts at home three times a week for 15 minutes will insure that you don’t lose muscle mass and you will probably gain a bit of muscle if you have never worked out before. Every single calorie has to be loaded with vitamins, fiber, protein, complex carbs or all four.
For an example of a nutritional meal that will let you lose fat and gain muscle, use my calorie calculator – it will plan a perfect meal for your weight loss. Now you understand why so many people claim this isn’t possible, because its such HARD WORK!




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