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. 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. Take a look around and you'll find that I am in the minority for believing that you can bulk up and cut simultaneously.
The evidence isn't just anecdotal however, there's solid scientific evidence for my position, but we'll get to that later. The logic is, since you can't do both of the above at the same time, you can't build muscle and lose fat at the same time. However, for those of us in the know, we can use our knowledge to activate a fat metabolism and achieve remarkable results. A fat-burner is simply someone who restricts carbohydrate intake to encourage the body to burn fat for fuel. When you eat high-carb and create a calorie deficit, you'll lose weight alright, but you'll lose up to 50% of that weight in muscle. Hey, the next time someone discourages you and tells you that you can't build muscle and lose fat at the same time, point at their big gut and suggest that they start using some of those calories in future. Build muscles with HIITYes, you can gain muscle and lose fat at the same time.The common known fact about this is that to gain muscle, you have to gain some fat—the bulk up before you cut down debate.
Click to tweetTo make sure you’re eating adequate amounts of protein, supplementing in 2 scoops of a reputed protein powder may offer 30 to 40 grams of easily digestible protein. Click to tweetAuthor Bio:Nick Wilson is an ardent blogger, sports lover and a fitness enthusiast. 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. 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. I say 'believe' but I really mean 'know' as I have 'done the impossible' on many an occasion and so have my readers by implementing my advice. If you don't meet your caloric needs through food, you tap into your 'stored calories' to do the job.
Let's say a guy eats 500 calories less than what his body needs to get him through the day (his maintenance calories including exercise).
Please note that it is impossible for fat tissue to directly turn into muscle tissue but you can trade that fat for muscle by using it for fuel. On a high-carb diet, this is not going to be achievable by anyone except those very few genetically gifted individuals.
As most of us aren't going from 'overweight' to lean, and we aren't restricting calories to 1000 or less per day, this is where we'll find relevant answers.
A low-carb group consuming just 1000 calories per day was observed alongside a group that ate absolutely nothing for 10 days. I'm just a regular guy who got his wish by continually learning and being my own guinea pig.
Focus on heavy, compound bodybuilding workouts for massTo build muscle while losing fat, you’ll need to incorporate workouts that will induce muscle growth. Maximize your protein synthesisWhen you are on a low-calorie diet, paying attention to the quality of foods you eat is extremely important (think quality in place of quantity). Who believes in healthy living and loves sharing tips online about health, fitness, nutrition and muscle-building. 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. 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.


Since those stored calories are in the form of body fat, you therefore have to lose fat in order to build that muscle. For some reason, most people seem to forget that not all your calories have to come in through your mouth. Sure the fasting group lost more total weight, but the low-carbers lost almost twice as much fat! Focus on heavy (4-6 or 5-8 rep range), compound movements like the squat, dead lift, bench press, and military press while training with a moderate workout volume (9-12 heavy sets workout). All foods are comprised of 3 macro-nutrients: Fat (9 calories per gram), Protein (4 calories per gram) and Carbohydrates (4 calories per gram). Do HIIT Cardio Workouts to burn fat and build lean, strong musclesHigh intensity training is really you should be doing if you want to lose fat and gain muscle at the same time. 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.
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. As your training experience increases and your workouts progress, you may potentially see a decrease in the amount of muscle gains. These compound movements are irreplaceable and should be foundation for any strength program, period. Of course, I’m only one person and between my family, businesses and personal commitments, there’s only so much time in the day. 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.
That's where a good pre-workout supplement with caffeine and beta-alanine can help, delaying muscle fatigue and helping you push through it.
However, some key point to note include…4 Key Points for effectively Gaining Muscle and Losing Fat1.
Therefore, a 20 to 30 minute HIIT session turns out to be one of the best bodybuilding workouts for mass too!
This book is fun, exciting and most importantly an effective tool that can help make meaningful behaviour changes in our hectic lives. For gaining muscle and losing fat, you really just need to eat at your maintenance or maybe 100 calorie above your maintenance and make sure you are taking in enough protein. Technological advances, social networks and cloud-based mobility tools have allowed me to leverage my time more effectively, allowing me to engage with people anywhere and everywhere, even on the busiest of days.
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.
Follow a set meal plan that keeps you in a moderate calorie deficitDon’t rush your diet by putting yourself in a daily calorie deficit greater than 20 to 25%. But, as convenient as supplements might be, they should not be a replacement for real, whole foods.
Pretty good deal, hey? Do you have any thoughts, suggestions or recommendations for building muscle or losing fat? Read it!" - Peter van Stolk, CEO, SPUD.ca"Every now and then you meet an individual in the health and fitness industry that you absolutely want to support and so it was when I met Dai. Of course you need to lift very heavy in the gym (go to failure in every set), then you will definitely see muscle gain and fat loss. You’ll lose a ton of fat during the fast, and you’ll take full advantage of those extra nutrients for muscle building.
Instead, follow this routine:2 grams of protein per pound of body weight, per day1 gram of carbohydrate per pound of body weight, per day2 grams of fat per pound of body weight, per dayCalculating your goal body mass, cut and fit meals according to the calorie requirements and make a chart of how much to eat. It will be slower than if you are at a 500 calorie surplus, but when you gain muscle fast, you might gain a bit of fat nothing to worry about though. The Science of Muscle GrowthHow you Lose Fat:Losing fat, quite frankly, is much simpler than gaining muscle. With proper dieting, you can lose up to 1 – 2 lbs of fat per week, you should never feel starved, and you still have plenty of energy for your daily commitment to fitness.Want a pre-made plan that you stick to? Check out the 21 Day Sugar Detox, Zone Diet or the Paleo Plan – both great options for all levels to plug into and have success with weight loss and muscle growth.



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