And before you say that's garbage, let me immediately give you the science behind my statement. On the contrary, if you want to gain muscle mass you MUST eat slightly more calories than you burn.
Since there is NO WAY you can be both at the same time, there is NO WAY that you can gain muscle and burn fat simultaneously. As I said this type of muscle gain while (most likely) deficient on calories may happen only in the beginning and only until the body adapts to the new stress. If you are still reading this article I assume you are pass that point, so like I said this occasion shouldn't concern you. The second occasion is if you (well, not you of course) use banned medication of some type (steroids, hGH, IGF-1), which may cause muscle mass gain in a state of negative calorie balance. What happens in reality is instead of gaining muscle mass, or in other words increasing the circumference (or the number) of contractile tissue, you increase the water content in the muscle fiber.
Maybe I'm being impatient because it has only been a week, but I'm paranoid about losing muscle because I always felt that I was one of those "skinny fat people" you talk about and I've lost muscle before doing crash diets.
I bought your Burn the Fat, Feed the muscle program and I'm doing it right this time - all by the book.
Generally you shouldn't worry too much about one week's results, even if there's a significant fluctuation (in the wrong direction). First, keep in mind it's unlikely that you will lose a pound in a week and lose 0% fat, and therefore assume you lost 100% muscle. There's margin for error in calipers and your water weight can fluctuate greatly in either direction, masking body composition change. One of the best new terms I've heard added to the body composition vernacular in recent years comes from Alan Aragon. Given the fact that your bodyweight and your LBM can fluctuate up and down so much in the short term based on inconsequential changes, you should pay much more attention to the trend over time than short term dips or valleys. This of course requires that you use the Burn the Fat, Feed the Muscle technique of weekly progress charting (discussed in chapter 4). I am however, very much in favor of gathering weekly feedback and making quick course corrections. If all signs point toward confirming muscle loss, you might make a program adjustment (nutrition and or training) after just one week even if it's precautionary. While I agree that we shouldn't panic about temporary fluctuations, I disagree with that premise about body comp testing less frequently.
Wouldn't it have been easier to keep a close eye on progress more often and change course before getting too far off track? MEN CLICK HERE to learn more about the proven fat burning program that gets you as lean as you want to be - AND "feeds the muscle" so you maintain your hard-earned lean body mass or even gain muscle! WOMEN CLICK HERE and find out how you can get as lean as a fitness model, a top figure competitor or a world-class athlete without starving yourself or getting "skinny fat!" Get lean with sleek, solid muscle! Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models. 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.
You can train your body to burn excess calories instead of storing them as fat, and you can exercise to build up your muscles. The very first technique you need to learn in learning how to burn fat and build muscle is to train your body to burn off excess fat. The human body is intelligent to the degree that it watches the calories coming in, and the activity burning them up. Combine resistance training with the reduced calories from your improved diet, and you should see a dramatic improvement in your health.
The weights you use will need to increase in weight constantly, as your body adjusts to each new level. The most crucial step in learning to burn fat and gain muscle is to train your body, first to burn fat, and then to sustain muscle growth. Join us on your way to healthier life, receive tips and recommendations for improving your fitness and health. Activities such as walking, talking, eating and a€“ yes a€“ exercise require additional energy. Not surprisingly, this is the starting point for any plan designed to chisel off body fat, including this one. Protein, fat and carbohydrates are collectively known as a€?macronutrients.a€? Each macronutrient supplies your body with essential metabolites AND energy. Protein provides you with the amino acids your body needs to produce its own proteins a€“ including muscle! Body proteins are a€?dynamica€? a€“ that is, theya€™re constantly being broken down (catabolism) and rebuilt (anabolism). Normally, muscle catabolism and anabolism are balanced, so that there is no net loss or gain of muscle tissue. Fortunately, you can tip it back by a) hitting the weights; and b) eating the right amount of high-quality protein. Once upon a time, a€?fata€? was a four-letter word; and diets that slashed fat intake to the bone were all the rage (in fact, severely low-fat diets are still popular in some quarters). In truth, many so-called "healthy" food products aren't good for you at all: they're just less unhealthy than the a€?regulara€? versions. It should be easy to see the differences between the optimal and sub-optimal carb sources in the table above.
Eating 1g of carbohydrate per pound of bodyweight should be just about right for most people looking to lose excess body fat; although competitive athletes and men with physically demanding jobs may need more. In other words, therea€™s no scientific consensus on the a€?besta€? number of meals or when to eat them. Meat and fish are concentrated sources of protein and essential amino acids, so ita€™s not hard for omnivores to eat the recommended amount of protein. If youa€™d rather not use measuring cups or spoons to measure your food, use your hands and eyes instead. Note: You can get your own Accu-Measure Body Fat Calipers by calling call Labrada Nutrition at 1-800- 832-9948 (Dept. Take a good, basic multivitamin and source of essential fatty acids (like EFA Lean Gold, fish oil or Udo's Choice). Check out the Lean Body Promise, which is packed with motivational tips, recipes, workouts and detailed advice on getting lean and mean. For this reason, and because I am sick and tired of answering this question over and over, you are going to encounter the simple truth right now. In other words what goes in your body in terms of food and calories MUST be less than what you burn throughout your day.


To some degree, I repeat, to some degree you may see muscle mass gained and fat being burned at the same time in only two occasions. Both of these ultimately produce a short term hypertrophy (muscle mass gain) in the beginner. Any way, like I said that was just for your information, so that you don't get to ask this question again next time you see someone bulking up (or at least that's what's appearing on the surface) while getting leaner at the same time.
Up until this moment science (still) has not given us a straight and useful answer of the question how to build muscle and burn fat at the same time. You could speed up fat loss with a larger deficit, but you'll want to be sure your weight loss is fat before doing so. On a Fitcast show podcast, he made a distinction between "essential lean body mass" and "nonessential lean body mass." I thought that was a brilliant way to express this difference between muscle tissue and other miscellaneous lean body mass. For example, if your progress chart shows two, three or more weeks in a row with loss of lean body mass you can feel fairly safe in assuming that some of that is loss of muscle and corrective action should be taken. After just one week, you would still be prudent to ask yourself whether you think that measurement and assessment (lost lbm) is correct, based on everything else you see going on - such as how you look in the mirror, your strength level, etc. I know trainers who insist that weekly body composition testing is too often because body composition doesn't change that much in a week.
I believe in getting frequent feedback and making frequent course corrections when necessary.
He checks his instrumentation constantly en route, and though he is actually veering off course all the time, he makes constant course corrections, eventually arriving in LA as if he went in a straight line (in reality he zig-zagged his way there, actually getting where he wanted to go as a result of going off course). I hope you see the obvious relevance of this analogy to your body composition improving endeavors. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing ripped 3.7% body fat level without drugs or supplements.
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. It doesn’t have any idea what future caloric intake will be, so it tends to store excess calories as fat. You should see quick results from the previous step, as your muscles get bigger and your waist gets smaller. When you can lift a weight for 8 reps with no obvious difficulty, you can then add to the weight and keep the pressure constant.
Scientifically speaking, it's the amount of energy needed to raise the temperature of 1 kilogram of water 1A°C. So, your total daily energy expenditure (TDEE) is your REE, plus the energy used for physical activity and digestion (aka the a€?thermic effect of fooda€?).
So forget about ads for books, programs or supplements that claim you can "eat all you want and still lose weight." If you want to reduce your body fat, you need to reduce your calorie intake, too a€“ thata€™s the bottom line. The amino acids released from broken-down proteins can either be a) recycled and re-used; or b) burnt for energy. Eating below your TDEE, however, tips the balance towards muscle loss, since your body needs the energy!
This may come as a surprise, but more than half of the calories in 15% a€?leana€? ground beef come from fat! Nonetheless, some dietary fat is important for good health and optimal (anabolic!) hormone levels. Likewise, many products a€?made with whole grainsa€? are simply white flour products, with a few grams of whole grain flour added to justify the label claim.
A truly healthy food will make a strong, positive contribution to your diet, not simply contain fewer "bad" ingredients. Although theya€™re not formal meals or snacks, they still count toward your total calories, protein and carbohydrates. Needless to state, ita€™s tough to feel hungry or lack energy on a plan where you can eat frequent meals of whole, satisfying, nutrient-dense foods! If you're serious about your training, you already keep records of your exercises, sets, reps and loads. The portion of protein at your main meals (breakfast, lunch and dinner) should be the size of the palm of your open hand. Shop for the foods you want to eat BEFORE you want to eat them - never shop when you're hungry! Having access to a filling, high-quality, emergency meal or snack can be a life (and program) saver (see below for more information)!
On the other hand, I cana€™t think of anyone who's ever gotten into top shape - myself included - that didn't use a few, carefully selected products. A lot of trainees focus on muscle protein synthesis (MPS); but when it comes to building muscle, MPS is only half of the story. The effect of eating frequency on appetite control and food intake: brief synopsis of controlled feeding studies.
The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women.
Achieving optimal fatty acid status in vegetarians: current knowledge and practical implications.
Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake. Effects of alfa-hydroxy-isocaproic acid on body composition, DOMS and performance in athletes. Short-duration beta-alanine supplementation increa ses training volume and reduces subjective feelings of fatigue in college football players.
Alternate title: How To Burn Fat & Gain Muscle - Truth About Burning Fat Sample Training Workout & Meal Plan.
And guess what happens later on when you (actually not you, may be someone else) get off of the "stuff"?
Once you know for sure, go for it and don't let any distractions and uninformed thoughts get on the way. If not corrected, the course deviation would continue to widen, and just a few hours later, our pilot may wake up and find himself in Alaska! Make sure your weight training program is properly designed to help you get stronger and you are working on increasing your strength.
Be certain that (a) you are not overtraining in duration or intensity, (b) you are allowing adequate recovery time in between workouts (appropriate frequency of training), and (c) you are allowing appropriate recovery for your body (some people can thrive on higher volume, higher frequency training, others cannot). Studies on concurrent endurance and strength training show that cardio can interfere with strength at levels of more than 3 days a week especially if all the cardio you do is high in intensity.
It has been shown not only to help improve performance during strength and anaerobic training, but also to help prevent muscle 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.
Weights increase the muscle mass, and this in turn leads to an increase in the speed at which calories are burned.
Protein is the nutrient which aids muscle repair, and this stimulates growth as your training program continues. This is more than most dieticians recommend, but ita€™s perfect for hard-training guys who need to maintain (or gain!) lean body mass. Foods like nuts, seeds, avocadoes and salmon also supply valuable nutrients in addition to the fat. When you're training heavily, complex carbs - taken at the right times in the right amounts - can be your best friend!
If you're serious about improving your body composition, you'll do the same for your meals. Starchy, complex carbs (like sweet potatoes or brown rice), should be the size of your closed fist. If you have access to a microwave, you can also bring leftover chili, stew or other entrees from home. In addition, water can help reduce your appetite and - when consumed with meals - increase your sense of fullness. Too many diets are a€?all or nothing diets.a€? On the Lean Body plan, I encourage you to stay within the guidelines but twice a week you can cheat and enjoy a small portion of your favorite foods. The right supplements can help you train harder and recover faster - important considerations when you're on reduced calories! When you're on reduced calories, it can be helpful to eat frequent, smaller, high-protein meals; but not everyone has time to prepare 5 whole food meals each day. The right pre-workout supple ment can make a world of difference in the ability to give it 100% in the gym. Should I drop my calories further or does it sometimes take more than a week for things to start taking effect?
Sure, he could change course in Alaska, but he would have taken a time-consuming and costly detour. Below 100 grams neuroendocrine abnormalities such as decreased thyroid conversion may occur. However some people - women in particular - avoid serious weight training and almost everyone misses workouts or just goes through the motions from time to time. The research also showed neuro-endocrine adaptation to calorie restriction and increased hunger which could indicate likelihood to eat ones way out of calorie deficit.
However, for maximum fat loss, it's beneficial to include frequent cardio, so this is a conflict of opposing goals. 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. Eventually you will reach a stage where your metabolism will be trying to burn off fat and grow muscles, but the difficulty lies in the body’s natural tendency to burn muscle. Thata€™s where most popular diets fail: theya€™re designed to help people get smaller, not harder and leaner. The number of calories needed to perform basic life functions (like breathing and thinking) is known as your resting energy expenditure (REE).
Since fat is a concentrated source of calories, even small amounts of fat can add a lot of unwanted calories. There are a number of online programs and mobile apps you can use to make this simple, although even pencil-and-paper will do.
It's easy, for example, to put together a quick, healthy entree, if you have pre-chopped veggies, grilled chicken breasts and pre-cooked brown rice already stored in the fridge or freezer.
Ita€™s still an exercise in discipline: ultimately, controlled cheats will help teach you how to live in the a€?real world,a€? once youa€™ve reached your goal weight and body composition. Your muscles are at risk when you're cutting, particularly if you're already on the lean side (like many pre- contest bodybuilders). I, too, thought and hoped that I can shorten my way to a better body by shedding fat while building muscle at the same time.
Even the contents of your digestive system will show up as lean body mass in some body composition tests, right?
If results aren't forthcoming, you can't afford to not get the most from every workout, let alone miss. If you're doing body weight exercise or non-progressive types of strength training (if you're bopping around in your living room with a DVD "workout"), it's time to step up your game. If you're getting healthier, leaner, stronger and more muscular consistently, with under 7 hours of sleep, god bless you. One solution is to keep up the frequent cardio but keep some of it low to moderate in intensity and don't overdo the duration (hours and hours of daily cardio are not needed.
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. Sometimes when you are hungry on waking, that is a symptom of your body burning muscle instead of fat. If you need to tweak your program (and most people do, at some point), your journal will provide you with valuable insights on how to do it. As long as you keep your fat portions small and controlled, you wona€™t go past your calorie limit. The simplest and best method is to pick up an inexpensive caliper, like the Slim-Guide or Accu-Measurea„?. If you're weak as a kitten because you starved yourself on some insane close-to-zero carb diet, that makes muscle-building training awfully difficult. Join a serious gym, or put a power rack down in that dark, dingy basement of yours and start lifting some real iron. If you're stressed and you know it, escape the source of the stress or develop coping mechanisms fast or your training will be an uphill battle. If you can't lose fat with 45-60 minutes per day, there is something horribly wrong with your nutrition). 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. Backing off high volume cardio when fat loss is a primary goal is counter-intuitive, but if there are confirmed losses in LBM, and you've been stressed and overtrained, sometimes it's better to use moderate amounts of cardio and manipulate your nutrition to get the calorie deficit you need.
Energy can come from any of the three systems but amino acids can only come from the stomach or the muscles.
Even small underestimates, over the course of the day, can add up to enough extra calories to derail your efforts.



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