The eternal question whether you can gain muscle and lose fat at the same time has similar answer. Somewhere somebody very optimistic came up with this idea that if you follow a very specific regimen, you can recompose your body and lose fat while gaining muscle. If we apply the car analogy to recomposition, it would be something like driving a few meters and then backing off a few meters and then doing the same thing over and over again, expecting to get to the other end of the world by midnight. Sometimes people are able to transform their bodies while creating the illusion of recomposition. There are exceptional cases whenA an individual could sort of gain muscle and lose fat at the same time.
Another situationA when fat loss and muscle gains may occur at the same time, once again in minuscule form, is when the person in question is very obese. With that being said the exceptions among natural bodybuilders are rare and really hard to back with solid results.
Another factor to consider is that steroids make your body much more efficient at using the macro nutrients found in food. Of course, at one point even anabolic steroids stop working and if you are not eating enough, you will stop growing. Don’t trust the endless schemes out their promising you to gain 10 lbs of muscle while losing 10 lbs of fat in 12 weeks. These days it seems as if people are becoming more and more obsessed with their bodies than ever before, and for good reason too.
The good news is that people are now taking the necessary steps required to get themselves fitter and healthier, and some of us are even taking things one step further and are actually looking at not only losing fat in order to be fitter and healthier, but to also build lean muscle mass simultaneously in order to look and feel better about ourselves, both physically and mentally. When it comes to building muscle, a lot of people are unfortunately under the wrong impression as they believe that it’s not possible to lose fat and build muscle at the same time. Here we’ll be answering the question of whether or not you can actually lose fat and build muscle at the same time, and if so, how?
If you’re familiar with bodybuilding, you may have seen the recent movie “Generation Iron”. Bodybuilding, or building muscle in general for that matter, is a combination of around 30% training and 70% diet and nutrition, so that alone proves just how beneficial and important a balanced diet actually is. If you’re serious about building muscle and losing fat then you’re going to have to focus on consuming nutritious, healthy, and protein rich foods that provide your body and your muscles with everything they need in order to grow. Although on paper diet and nutrition are more important and beneficial than exercise, in reality the fact of the matter is that if you do indeed want to build muscle, you’re going to have to make sure that you lift weights and follow a smart training regime and program on a weekly basis.
You will need to ensure that you’re executing compound exercises, free-weight and machine based exercises, and that you’re working each specific muscle group at least once per week. If you’re looking to build muscle and lose fat, you should focus on slow and gradual fat loss, which is why low intensity cardio exercise is the most beneficial. Finally, and perhaps most importantly of all is the fact that in order to build muscle and lose fat, you will need to keep your metabolism stoked constantly throughout the day which is why you should consume small, healthy, and balanced meals. You should ideally eat every two to three hours as these will keep your metabolism running at its most efficient so not only will you burn more calories, but you will also prevent your body from falling into a catabolic state in which it eats away at muscle tissue due to a lack of energy. The admin staff at Gym Geek are all gym rats who love to share their fitness advice and knowledge! 149 views17 Gym Experts Tell Us The Biggest Mistakes Gym Newbies Make – And How You Can Avoid Making The Same Mistakes! The information contained on our website is not intended to be a substitute for professional medical advice, treatment or diagnosis in any manner. Always consult a qualified medical professional before beginning any nutritional program or exercise program. Enter your email below and we will email you our top gym tips and tricks before anyone else. 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. 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.
Pretty much every single person who has set foot in the weight room has done so in order to get bigger muscles. The conventional wisdom in this matter is that gaining muscle and losing fat are two distinct and exclusive physiological states that should never meet. Whilst it may be physiologically possible to burn fat and build muscle simultaneously (see below), it is certainly impossible that one pound of muscle mass will be generated where previously you had one pound of fat. The fact is your body is either in a state where it is pulling calories out of tissues (catabolic) or where it is pushing calories into tissues.
Whilst this would seemingly invalidate the possibility of ever losing fat and gaining muscle at the same time, it doesn’t stop us from losing fat then sequentially gaining muscle.
Whilst the third point above would suggest you can never lose fat and gain muscle simultaneously, the fact is that it often happens in rank beginners. When you are over 20% body fat, there is so much surplus energy stored in your fat cells that they are desperately keen to push calories away (due to insulin resistance). Normally people that try to lose fat and gain muscle at the same time just end up doing neither. Taking these two things together means you need a calorie surplus when your muscles are maximally insulin sensitive, and a calorie deficit when they are not.
Remember that your muscles will be growing at a much slower rate than your fat can shrink – so make an honest appraisal of where you are in your training journey and eat accordingly. Carbs and Fat have spent time being demonized by everyone, but the fact is they are both good sources of energy and nutrition if eaten at the right time. Whilst this method might seem complex, it is the only way to be sure you are optimally losing fat and gaining muscle. There isn’t a single sitcom that made it to the big screen without an episode dedicated at least slightly to the idea of a man having sex with two women at the same time.
Sure, you can stop b**** one of them and go to the next, but the pistol can only shoot one bullet at time.
Luckily, you can only drive one car at a time no matter how many vehicles you bought with your bloody stolen money.
There are a lot of programs that speculate with before and after photos in order to pull off similar tricks. A In order for the body to gain muscle while losing fat it must be convinced that A it’s safe to do so. How are you going to prove that a really fat man (30%+ A BF) has gained 2 lbs of muscle while losing 1 lbs of fat? There are many bodybuilders who have atrocious diets full of junk food, and yet – they are pretty lean and big. It is most definitely possible to lose fat and build muscle simultaneously, but it is certainly not easy and it requires a great deal of knowledge, hard work, dedication, and motivation. In it, now reigning 4X Mr Olympia, Phil Heath gives a great quote that sums the topic of this article up perfectly.
As well as the weight training however, cardio exercise should not be overlooked as it is fantastic for losing fat.
No sprinting, no high intensity cardio, just slow and steady cardio such as walking several times per week perhaps. Always seek the advice of a professional physician or other qualified health provider with any questions you may have regarding any medical condition.
The exercise and other suggestions on our website are not intended to substitute for proper medical advice. 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. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group.
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.
That hasn’t stopped a whole slew of authors dreaming up various ways to get around this uncomfortable situation. Your muscle and fat cells become more sensitive to insulin, and readily add more calories when they are available in the bloodstream. These two states are the opposite side of the same coin, and it is not possible to be pulling calories from your fat cells and then simultaneously pushing them into your muscles.
Losing fat as an obese beginner is simple, hence why the contestants on “The Biggest Loser” are able to drop 14-15lbs in their first week on the ranch.
They can gain muscle easily because their muscles aren’t used to being sensitized to insulin though training. They had so many excess calories available that it made no difference that they were in a calorie deficit – because their fat cells readily made up the balance by pushing out the unwanted fat. Those who haven’t been training optimally or haven’t been eating to gain may be able to keep these rates up for longer. If you’re gaining weight more quickly than I’ve indicated above then you are likely adding fat as well as muscle. On a rest day you won’t need excess calories, and you’ll want to get your fat cells to empty. Take the amount of muscle gain that’s possible per week for your training level, divide by the number of training days, and multiply by 3,500 to get the number of calories you should aim to over-eat on a training day in order to gain muscle.
On this plan you should aim to eat low carb on the days you’re looking to lose fat (rest days), and high carb on the days you’re looking to gain muscle.
By timing the consumption of calories and nutrients you set up the ideal environment for fat loss and muscle gain at the right time, and enable the body to do both.
The progress will be so hard to spot that even your biggest fan will have hard time detecting it.
However, most of the time the person that supposedly re-compositioned his body just lost serious amount of body fat without gaining any muscle.
People who haven’t trained in a long time or a completely new to weightlifting will be able to gain a few pounds of muscle while shredding a few pounds of fat at the same time.
When someone is taking steroids and other muscle building agents the bodyA has no choice but to grow. A Even if you take all the drugs in the world, you won’t grow as much as humanly possible without high calorie intake through the day. We’re suffering from weight-related health conditions such as arthritis, diabetes, high blood pressure, heart disease, and even some forms of cancer and more and more of us are being classed as overweight and obese.
It goes something along the lines of “We (IFBB pro bodybuilders) are in a select group of individuals as we’re not only losing fat, but we’re also building muscle simultaneously”.
We assume absolutely no responsibility for injuries suffered while practicing any exercise program. 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!
We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self. 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. Let’s take a look at the 3 main reasons you can’t lose fat and gain muscle at the same time, then look at 3 situations where you can. A newbie might get away with a 1lb per week muscle mass gain, but after a few years of training we’d be lucky to get 1lb per month. Your fat cells also become less willing to hand over calories from fat in order to build new muscle (insulin sensitivity is one of the main reasons it is very difficult to diet down to very low body fat levels). The rapid changes in gene expression and improved muscle cell insulin sensitivity from lifting weights allow simultaneous fat loss and muscle gain, even on a calorie deficit. The fact that the body is awash with energy means that even though the fat cells are in a catabolic state, the muscles (assuming you give them proper stimulus) are still able to suck in calories to grow.
Even if you were, the untrained effect goes away after a relatively short time (3-6 months of proper training) and most people interested in body composition are already below 20% body fat.
The only effective way to get your body building muscle whilst losing fat is to force it to artificially replicate the hormonal situations described above for untrained or over weight individuals.
When your muscles are resting you do the opposite, and a calorie deficit is used to pull out the remaining calories (fat) from your fat cells. After four years of solid proper training you’d be lucky to gain a pound of muscle every other month.
Use a standard bodybuilders approach and take your daily calorie requirements, minus 20% (for fat loss) and eat those on your rest day. A ripped body looks bigger with a pump and creates the illusion that the person in question has gained some mass.
Naturals can never do that and the secret is once again the drugs used by professional competitors. If you have any conditions such as joint or back pain, high blood pressure, arthritis, heart disease etc., please seek professional advice before following any advice or information found on this website. 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.
In most cases fat can be lost more quickly than muscles can be gained – with even a slow and steady diet yielding 4lbs of fat loss per month. It means that your fat and muscle cells no longer “listen to the message” that insulin sends to store calories (as glycogen or fat).
In untrained individuals point #1 above is no longer valid – as they can build muscles very quickly (around a pound of lean body mass gained per week), and this does provide a sufficient “sink” for calories liberated from fat cells to fall into. The fat cells become more sensitive to insulin once more and are more reluctant to make up the shortfall caused by your diet. You can use the Cunningham Equation for this, or just estimate your needs based on a 13 calorie per lb of bodyweight requirement for women and a 14 calorie per lb of bodyweight requirement for men. The high carb consumption post workout supplies energy for building muscles at the exact time it’s required. The approach allows people to gain muscle whilst losing fat using calorie and nutrient cycling as well as flexible intermittent fasting. Even if the child is not eating the best foods or living the healthiest lifestyle, it’s going to grow bigger and bigger until the genetically pre-determined size is reached.
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. Many people give up and stick to the usual bulking and cutting cycles, but once you understand the principles you can easily put this to use yourself.
In the post workout window they behave exactly like they did when you first started lifting weights, unfortunately for you this effect wears off quickly too.
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. Energy can come from any of the three systems but amino acids can only come from the stomach or the muscles.
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