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.
Dealing with unusual aches, pains and getting back into shape post delivery seem to be two of the biggest concerns of new mothers. Nursing, holding and handling your baby puts new demands on your body movements, causing aches. While nursing your baby burns a lot of calories, here are some exercises to restore and make you feel fit again.
It is important to start off slowly with gentle exercises, focusing more on your tummy and pelvis. Mommies please get a clearance from your doctors before you begin this or any other exercise programme. If you have been through a C-section, you may be advised to wait a while before getting started. Start to burn off the pregnancy accumulated fat by going for a walk or swim five days a week. Not only does this help to burn calories, but it will reduce stress levels that come along with baby duties. Push your hip back like you want to sit in a chair placed way behind you; now begin to lower yourself into a squat, trying to get your thighs parallel to the floor. Raise your heels off the floor and come up on your tip toes while simultaneously raising your arms out and up towards the ceiling from the sides.


Pull your knees in towards your chest and then drop both the knees on the floor to the right and take both your arms over to the left. Do these exercises 4 to 5 days a week and you will start feeling more energised, yet relaxed, stronger and tighter. In turn this will help you deal better and enjoy your new motherhood! Once your doctor gives you a go ahead, you can start on a complete fitness training program. 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.
I look for foods that are high in protein while still not breaking your budget and also things that you can have while still working a 9-5 or (8 - 6) day job. Extend one arm straight in front of you with a light dumbbel and extend the opposite leg straight behind you. 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. 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. 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. 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.
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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