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 most common misconceptions in the health and fitness industry is the belief that an individual can turn fat into muscle and muscle can become fat through inactivity and poor nutrition; however muscle and fat are not the same. Fat is an organ that has several functions in the body including storage of excess calories and releasing hormones, among other things. Muscle is tissue in the body that is responsible for movement, posture, and motion of the internal organs. When an individual starts an appropriate exercise and nutrition program, they are most likely going to LOSE BODY FAT and GAIN LEAN MUSCLE. Besides weight and fat loss, more lean muscle mass increases fitness, which is associated with a decreased risk of cardiovascular disease, cancer, diabetes and insulin resistance. 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. They are two different entities, therefore fat can not become muscle, and vice versa: One cannot turn into the other. Incorporate resistance training into your regimen: This type of training aids in building muscle. Use high intensity intervals and plyometrics: Instead of wasting so much time doing the typical long duration, steady state cardio all the time, perform more short bursts of higher intensity training.
Eat 4-5 smaller meals a day: Eating only once or twice a day will actually decrease metabolism, which hinders fat loss. Drink more water: Not only will this aid in body fat loss, but it will keep you full so you can avoid eating when not necessary. Don’t focus on the scale: One pound of muscle is more dense (takes up less space) than one pound of fat. In addition, exercise in general improves sleep, hypertension, and decreases risk of depression. Do you feel more confident on how to build muscle and decrease body fat and the benefits of such? She has a Master's degree in Clinical Exercise Physiology, and a Bachelor's in Kinesiology & Psychology. While I was aware that you can’t change one for the other, many of your other points were interesting (fat giving off hormones!
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.
Essential fat is necessary for normal function in the body and small amounts are stored in the organs, central nervous system, bone marrow & muscle.
More lean muscle translates to better metabolic capacity, resulting in more calories being burned each day, even at rest. This type of exercise has been shown to burn a lot of calories and fat without compromising muscle, which is usually decreased with high amounts of low intensity cardio. Even worse, skipping meals will lead your body into a “starvation mode,” which ends up with more fat storage.
Building muscle and losing body fat does not happen overnight, so it is important you are realistic with your expectations.
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). There are three different types of muscle: cardiac, visceral or smooth, and skeletal muscle. Sofia is a bikini athlete who competes in the National Physique Committee (NPC), as well as a fitness writer, fitness model and motivator. 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.
For this article purposes, we will be referring to the latter type, which further breaks down into Type 1 (red, slow twitch) and Type 2 (fast twitch) muscles. Body fat goes down with a proper workout, nutrition regimen, and a healthy lifestyle, regardless of weight. Sofia hopes to inspire other individuals to pursue their passions through her fitness success.
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. Her motto is "Dream BIG," meaning NOTHING is impossible with perseverance, hard work, and believing in yourself. Diet would consist of mostly lean meats, fibrous veggies and quality fats about every three hours throughout the day. Subcutaneous fat lies right beneath the skin, is found mostly in the hips and gluteus, and has no real negative health implications.
These muscles surround the bones through tendons, attach to other muscles via ligaments, and give individuals their shape. In addition, she strives to advocate for health from a holistic approach, helping others gain both physical AND mental strength thus increasing self worth and confidence.
Visceral fat on the other hand is the type that is found deep around the vital organs, and in excess has some serious medical consequences.
On average, men body mass is comprised of 42% skeletal muscle, while in women its about 36%. These muscles as previously mentioned, are responsible for all movement of the body, and so are very important in terms of injury prevention and health. Having a higher amount of lean muscle mass through exercise, or “hypertrophy” of the muscle, is associated with many benefits.
What we fail to realize is fat is not just fat: It is an ACTIVE ORGAN that releases harmful chemicals, hence the danger of visceral fat surrounding the organs. However, the good news is this type of fat usually responds well to training & diet and decreases after the initiation of such lifestyle changes.



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