If want to build muscle and you weigh 147 lbs soaking wet, you don't need some ground-up reindeer toenail fungus from Siberia or some chemical that was discovered 15 minutes ago and has 7 consonants in a row in its name. If you want muscle, your body NEEDS those nutrients to even build muscle in the first place! Give your body a decent amount of nutrients in the form of a multivitamin and it'll pay off. Sure, those fancy protein powders are backed by research and all that, but in the real world, it comes back to training and nutrition. In order for your body to really make use of the extra protein you're giving it, you have to give it a reason.
I can promise, if you're not training hard, it won't matter a bit if you give your body $40 a pound whey protein isolate or a bag of powdered skim milk.
Just adding these three minerals to your supplement regimen will pay off with increased results and better overall health.
And if you went to a gym and asked, by show of hands, how many people take joint-protective nutrients, I have a feeling there wouldn't be many people reaching for the sky.
After a little research, I began using a lot of joint-protective nutrients like glucosamine and Vitamin C.
Sure, it doesn't sound glamorous, but if joint pain stops you from lifting heavy, you're not going to build maximum muscle and strength.
So once you've got your training, nutrition and your basic supplementation in order (multivitamins, protein, minerals and joint protection), THEN you can start adding in the "fun" stuff. Stacking supplements (using a number of supplements in combination with each other) is often recommended and this can be a good way to go, especially because some supplements can be more effective when combined with others. So before you ask "what supplements should I take to build muscle or burn fat," pick up the basics and get your training and eating sorted out. If you want to know what it really takes to build muscle and lose fat at the same time, then you want to read this article. You may or may not be able to do it, depending on your body composition, training experience, and more. So, in this article, I’m going to help you understand how body recomposition works and exactly what to do to build muscle and lose fat at the same time. Protein synthesis refers to the creation of new cells and protein degradation refers to the elimination of unwanted ones.
Now, when we train our muscles we damage the cells in the muscle fibers, and this signals the body to increase protein synthesis rates to repair the damage.
Our bodies are smart, too, and want to adapt to better deal with the activity that caused the muscle damage. Thus, what we think of as just “muscle growth” is actually the result of protein synthesis rates exceeding protein breakdown rates over time. In other words, when your body synthesizes (creates) more muscle proteins than it loses, you have gained muscle.
In short, they are doing everything they can to bolster protein synthesis and suppress protein degradation rates with the aim of gaining as much muscle as possible. In order to lose fat, you need to give your body less energy (food) than it burns over time. While necessary for losing fat, a calorie deficit causes the body to adapt in various ways. As you can imagine, these changes directly interfere with your body’s ability to create new muscle proteins. And to make matters worse, many people trying to lose weight also make diet and training mistakes that further impair muscle building and accelerate muscle loss. Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym. The good news, however, is that if you’re anxiously reading this article, you probably can build muscle and lose fat at the same time. And when that’s the case, I can almost guarantee that you can add muscle and lose fat at the same time. The long story short is when you first start weightlifting, or first start properly overloading your muscles, your body is hyper-responsive and can gain muscle at a very fast rate.
Most guys can gain up to 25 pounds of muscle in their first year of weightlifting (and most girls can gain up to half of that). When powered by newbie gains, you won’t gain as much muscle in a calorie deficit as you would in a calorie surplus, but you can gain enough to dramatically improve your physique. So, with that out of the way, let’s move on to how to actually build muscle and lose fat at the same time. Just because your body can lose fat and build muscle simultaneously doesn’t mean it comes easily.
As I mentioned earlier, even when you do it right, muscle growth is slower while in a calorie deficit than a surplus. That is, if you could gain 10 pounds of muscle in your first 12 weeks of weightlifting if you were in a mild calorie surplus, you could expect to gain about 5 pounds if you’re in a deficit. Wild claims on the Internet about losing double-digit amounts of body fat in a couple months and gaining the same in muscle are lies.
So, with that in mind, let’s take a look at how to actually go about gaining muscle and losing fat at the same time.
Both groups ate a high-protein diet and, after 4 weeks, the athletes on a 300-calorie deficit lost very little fat and muscle while the group on a 750-calorie deficit lost, on average, about 4 pounds of fat and very little muscle. These findings completely jive with my experience both with my body and the thousands of people I’ve worked with.
You can be aggressive (but not reckless) with your calorie restriction and dramatically increase fat loss without sacrificing muscle. Thus, if you want to look as good as possible when you’re lean, you want to add muscle to your frame as quickly as possible. Compound exercises involve multiple major muscle groups and require the most whole-body strength and effort. Isolation exercises involve one muscle group and require significantly less whole-body strength and effort.
If you want to build maximum muscle and strength, you want to focus on compound exercises in your workouts. This has been known in bodybuilding and strength training circles for decades now, and you can find scientific evidence of it as well. There’s a good reason why the most popular weightlifting programs in the world revolve around building strength on a handful of key, compound lifts. One of the first questions I had when I started lifting was how heavy I should be training. Well, I quickly learned that getting a simple answer to this question is far from simple. The amount of dissent among experts leaves you scratching your head, wondering whom to believe. That was years ago, though, and I’ve done a lot of studying since and have worked with a few thousand people, and I feel I have an answer worth sharing.
If you want to maximize muscle growth, you want to train with heavy loads and a moderate volume.
As with the emphasis of compound movements, this is backed by both decades of anecdotal and scientific evidence.
A high-volume, moderate-intensity group that did 4 workouts per week consisting of 4 sets per exercise in the 10 to 12 rep range (70% of 1RM). A moderate-volume, high-intensity group that did 4 workouts per week consisting of 4 sets per exercise in the 3 to 5 rep range (90% of 1RM).
Both groups did the same exercises (which included the bench press, back squat, deadlift, and seated shoulder press), and both were instructed to maintain their normal eating habits (which was monitored with food diaries). After 8 weeks of training, scientists found that the high-intensity group gained significantly more muscle and strength than the high-volume group. It’s no surprise that the high-intensity group gained more strength, but many people wouldn’t have expected them to gain more muscle as well. And this, in turn, results in a greater adaptation across a larger percentage of the muscle tissue. This is more important than maximizing cellular fatigue through high-rep sets, drop sets, giant sets, and so forth. In the study outlined above, subjects increased weight after hitting their prescribed reps for two workouts. The key here was an emphasis on increasing weight on the bar, not on increasing the number of reps performed.
Now, that isn’t to say that higher rep training and isolation exercises have no place in a weightlifting program. You can lose fat without doing cardio, but if you want to lose it as quickly as possible, you want to include cardio in your routine. And while you can accelerate fat loss with something as simple as walking, if you want to lose fat as rapidly as possible and don’t mind a challenge, then you want to do high-intensity interval training (HIIT). The high-intensity intervals push your body toward its metabolic limits (basically as hard as you can go) and the low-intensity intervals allow it to recover (catching your breath). This style of training is gaining more and more popularity these days because studies show it’s far better for burning fat and preserving muscle than the more traditional low-intensity steady-state cardio. HIIT burns more fat over time than low-intensity cardio, and a study conducted by scientists at The University of Western Ontario gives us insight into how much more effective it really is. Researchers had 10 men and 10 women train 3 times per week, with one group doing 4 to 6 30-second treadmill sprints (with 4 to 6 minutes of rest in between each), and the other group doing 30 to 60 minutes of steady-state cardio (running on the treadmill at about 65% of VO2 max). After 6 weeks of training, the subjects doing the intervals had lost significantly more fat. Significant spikes in growth hormone levels (which aid in fat loss) and catecholamine levels (which are chemicals your body produces to mobilize fat stores for burning). The science is clear: if your goal is to burn as much fat in as little time as possible, then HIIT is the way to go. Studies have also shown that the longer your cardio sessions are, the more they impair strength and muscle growth. And when the goal is optimizing body composition (which requires progress in the weight room), you need to keep your individual cardio sessions short but intense enough to burn a significant amount of calories, and your total weekly duration relatively low. Research shows that sleep deprivation causes hormonal disruptions that can cause muscle loss, which helps explain why it has been linked to muscular atrophy. For example, one study conducted by researchers at the University of Chicago found that when 10 healthy men reduced sleep for a week from about 9 hours per night to 5, their testosterone levels dropped by up to 14%. Who could ever forget that famous line from Pumping Iron where Arnold said that getting a good pump was better than sex?
We all laughed, although some of us harder than others, because deep down we agreed with what he said. Some people emphatically state that getting a good pump is necessary if you want to build muscle. As far as the pump having an anabolic effect, this is debatable, but most bodybuilders swear that there is something to it. The kind of training that stimulates a good pump causes sarcoplasmic and mitochondrial hypertrophy. So, while it isn’t proven by science, there is probably something to gain from getting a good pump. You can get a great pump from doing 50 pushups but everyone knows that’s not going to build muscle.
For example, on your chest workout you could do a couple heavy sets on the bench press for 5-6 reps and then finish with one higher rep set of 8-12 on dips to get a great pump. Remember, it isn’t necessary and should never be the focus of your workouts (heavy training should) but getting a good pump tells you that you’re ready to build muscle and can even maximize your potential to do so. If you've ever wanted a chiseled six-pack or a flat, defined set of abs, you HAVE to be focusing on the rectus abdominis.
To commemorate this glorious, Drake-infused occasion, we've whipped up the Ultimate Summer 2016 Playlist.
A quick word for the ladies: if you follow this program you will NOT look like The Incredible Hulk (however, you may look more like the woman below). As a rule of thumb, once you’ve determined your maintenance level of calories add an additional 200-300 calories as your starting point. Eat your remaining daily calories in carbohydrates, preferably from whole grains, fiber, vegetables, and whole fruit.
You should drink enough water so that your urine is always either clear or very lightly yellow.
The exception to this rule would be a whey protein shake, which is ideally consumed post-workout. Protein: eggs, chicken breast, salmon, tilapia, lean beef, turkey breast, tuna, Greek yogurt, cottage cheese, milk, etc.
Fats: nuts and nut butter (almonds, peanuts, walnuts, etc), olive oil, coconut oil, avocado, flax, salmon and oily fish, eggs, etc. For a complete list of low calorie, high protein meal ideas you can refer to our guide here. In addition to those listed foods, it’s absolutely essential to have a diet rich in vegetables, particularly green leafy vegetables to ensure adequate levels of micronutrients (vitamins and minerals). If you’re like most folks, and the idea of keeping track of your daily food intake sounds pretty miserable, I can tell you from experience that after a while it becomes very habitual and no longer feels like a chore. If you’re not willing to track your daily food intake, my recommendation is to try it out and track your intake for at least two weeks. About Latest Posts Joshua NackensonContributing Author at Lean It UPJoshua Nackenson, CSCS, is a medical student at the University of Miami Miller School of Medicine with a passion for all things related to fitness and nutrition. Supplements have wide range of protein supplements, creatine, weight gainers, pre & post workout, fat burners at best prices. I am using a herbal formula testosterone booster containing ashwagandha, mucuna pruriens, gokshura, Chlorophytum borivilianum. This yo-yo dieting dilemma can be easily avoided with the RIGHT kind of fat burning exercise. This means any muscle you build demands nutrients and calories for its growth, repair, and maintenance. You see, there are those who propose a positive calorie balance is NOT necessary to build muscle while on a muscle building program.
Not only will these compound movements significantly boost metabolism but they will effectively build your body.
Indeed, to attempt to build muscle and lose fat without them will compromise your efforts such are their importance. Because the bottom line is, without proper training and nutrition to start with, the door to results WON'T be open and using supplements to try and get through it is going to be like pushing on a door marked "Pull." Not going to happen. And don't give me that garbage about having "expensive urine." I think my urine is worth it.
The people I see buying those expensive proteins are often the ones stopping off at McDonald's on the way to supplement store or repping out on the pec deck machine for countless sets! They are EXTREMELY important if you're lifting heavy and want to keep your knees and shoulders for later in life. When I first started training, I didn't have any idea that joint-protection was even necessary. Now I can do extremely heavy partial training (often with 2 to 4 times the amount of weight I could use for a full range of motion) and never have joint pain.
Our food is notoriously low in essential fats yet they are critical for good health, muscle-building hormone production, and immune system function (among many other functions).
Taking these regularly can yield great benefits in your training - even 5 grams a day of any of those I mentioned will help. But with all new supplements and with stacking, be absolutely sure you're not compromising on your basic supplements and make sure you are careful about researching how different supplements interact with each other! To do this, they add cells to the muscle fibers, and this is how muscles get bigger and stronger (and why progressive overload is so important for building muscle and strength).
Two adaptations are particularly relevant to the subject at hand: a reduction in both anabolic hormone levels and protein synthesis rates. When in a calorie deficit, protein synthesis rates may not be able to outpace protein degradation rates and hence, no muscle growth. Contrast that with the reality that someone with 3+ years of proper training under their belts is limited to 3 to 5 pounds of muscle gain per year, and you see the magnitude of these effects. What you’re usually looking at is a combination of muscle memory, drugs, and Photoshopping. But after all these years, the question still remains- is a good pump a defining component of a productive muscle building workout. There are no studies that show this to be true, but real world evidence shows that there is something to getting a good pump. When you get a good pump, you are delivering tons of nutrient-rich blood to the muscles that will greatly increase amino-acid uptake.
Just mindlessly pursuing a pump will get you nowhere and may even cause losses in size and strength. I hear it all the time, “I don’t want to lift heavy weights, I’m going to look like a man.” The truth of the matter is, without copious amounts of exogenous testosterone (steroids), natural female lifters just don’t have the hormonal or genetic make-up to build muscle in the same way men do. In order to build muscle you need to provide the body with sufficient molecular building blocks to effectively repair, recover, and ultimately grow. The simple answer is yes — it’s nearly impossible to gain pure lean muscle mass without any fat gain on the side. First you need to figure out your maintenance caloric intake, which is simply the amount of calories needed to maintain your body weight. The goal here is to gain roughly one-to-two pounds of lean muscle per month, with little-to-no fat gain. For most people this will be at least half your body weight in ounces throughout the course of the day (if you’re 180 pounds, shoot for at least 90 oz. Staying hydrated is one of the keys to a healthy body, which produces solid workouts and proper recovery. Most importantly, if your primary goal is to maximize strength and body re-composition then tracking your calories and macronutrients is essential.
This will allow you to get a better handle on the amount of food you are eating and make any adjustments needed, without having to log your intake on a daily basis.
His primary athletic focus is powerlifting, where he competes in the 165lb and 181lb weight classes. Yet for many, the latest miracle diet or aerobics routine is a short-term fix for fat loss often leading to frustration and later weight gain.
Moreover, they suggest the body can literally "steal" calories from your fat and shunt them to the muscles for growth.
Follow this golden rule and you will soon burn your body fat ready for the beach this summer.
I just want to be sure that YOU are getting only the supplements you need and NOT getting stuck with the supplements that you don't. I'd rather have "expensive urine" now than have "astronomically expensive urine" later caused by the drugs needed to make up for the textbooks full of disorders caused by chronic malnutrition. Basically, they take healthy foods (like barley and wheat grass) and turn them into a powder so you get all the nutrients without having to eat the food itself.
As the years went by, I noticed whenever I lifted heavy for long stretches, my shoulders, knees and elbows would start to hurt and wouldn't ease up until I stopped lifting heavy for awhile.
But you can't show me a scientific, peer-reviewed study published in a major journal that demonstrates the muscle-building properties of NO2 supplementation. If it creates more or less the same number as it lost, you have neither gained nor lost muscle. First of all, the ability to easily obtain a good pump is a sign that your body is in an anabolic state and ready to train. Your body is telling you something, and that something is that you are not in an anabolic state, probably not fully recovered, and you are not ready to train.
It is completely different from myofibrillar hypertrophy, which comes from heavy training and lasts much longer.
Chasing the pump and disregarding all of the principles of effective training is one of the biggest mistakes you can make and will do nothing to help you build lean muscle. The main objective here is to ensure that the caloric surplus isn’t excessive, that way any fat gain will be minimal and easily burned off.
To determine your maintenance level of calories, I recommend tracking your caloric intake and weight for a week or two.
If you’re not seeing any gains after about a month, simply increase your caloric surplus by 100 per day and reassess your progress after a month. As a recommendation for general health and muscle gain, I recommend a diet that consists primarily of high-quality, non-processed whole foods, such as a fresh veggies, fruit, meat, fish, nuts, and whole grains. When choosing fats, avoid trans fats (aka hydrogenated oils) found in many processed foods such as margarine and various baked goods. If you refuse to track your macros and you don’t see the results you were expecting, well…I’m just going to say I told you so! In between powerlifting training and competitions, he stays fit by competing in local 5ks and Tough Mudder events. If you're not taking a multi, you are NOT giving your body what it needs for health, muscle growth OR fat loss.
But the foods they eat don't contain the nutrients that they need so their bodies tell them they need more food.
By sheer weight alone, minerals account for a fair percentage of your bodyweight (your bones are made of minerals). The research just isn't there, even though all the glossy pictures and fancy graphics plastered in the all the magazines claim otherwise. However, sarcoplasmic and mitochondrial hypertrophy is necessary if you want to be as big as humanly possible. In fact, for beginner and intermediate lifters, a moderate caloric surplus may produce steady gains in lean muscle without any significant, visible fat gain. If your weight is roughly the same over that time period, use your average calories as your maintenance calorie number.
Finally, with carbs consume low Glycemic Index carbohydrates such as those listed in the example below. Do you think ratios are relevant or does it not matter as long as you’re getting the right amount of protein and fats per day? In quick order, the team members began adding muscle and shedding fat as they proceeded to smash their own sprint and high jump records. But what I DON'T do is buy protein that's full of isolated fractions of this and "enhanced" with micrograms of that. They're also absolutely CRITICAL for so many bodily functions and processes (including muscle building and fat loss), I can't even begin to name them all. As an alternative, you can use Lean It UP’s downloadable calorie and BMI calculator to proactively estimate your personal caloric requirements. This will help keep your blood sugar levels flat lined and stabilize your energy throughout the day, which helps prevent sudden hunger cravings shortly after eating. The reason I ask is because it sucks not eating carbs and all that protein is expensive, I weigh 192lb and am intaking 230g daily from a mixture of whey, casein, and whole foods.
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