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.
If fat loss is the goal, females can use the same supplements as listed in the general fat loss section.
See what makes us tick, why we do what we do, and what our clients have to say about the UP experience! Don’t take our word for how life changing the UP experience can be, listen to someone who has been through it for herself. Listen to the profound improvements in quality of life that can be made by working the UP way. Erum tells us why she thinks UP is a no brainer if you want to change your body and your life! No, I am not contradicting myself here, I am merely saying that if you look at the world through a straw you will always have a limited vision. If you want to build muscle as well as losing fat, a tough but achievable feat, then you need to arrest the catabolism caused by intense training sessions as quickly as possible. This is an old and hardly groundbreaking rule for improved body composition and losing fat and building muscle at the same time, but it is also one that is easily ignored with often catastrophic results. Ultimate Performance was founded for one simple reason – to create and execute the most effective consultative health and fitness model in the personal training industry. The information on this website is for entertainment purposes only and should not be seen as a substitute for working with a qualified professional. This report completely rips away the BS, and gives 10 easy to implement tactics you can employ immediately to start getting shredded and gaining lean muscle mass. May 21, 2014 By Jay 13 Comments As a hard training fitness athlete or anyone looking to lose body fat and increase muscle, harnessing the power of your body’s insulin production is critical. Insulin is a key to muscle growth and recovery and is also essential for nutrient uptake and protein synthesis, .
Gymnema Sylvestre-this is a potent Indian Herb which has the remarkable ability to reduce sugar cravings and reduce overall sugar levels in the blood. Chromium-this is probably the oldest known Glucose Disposal Agent and the subject of much research and controversy. Metformin-otherwise known as Glucophage is not a supplement but a potent anti-diabetic drug which is AWESOME in its ability to manage insulin resistance by lowering the amount of glucose found in the blood. Stay tuned for an informative blog on Carb Cycling and Summer Fat Loss you won’t want to miss! I will definitely work in some intervals and power naps, in addition to throwing some cinnamon into my shakes.
1) I consume about 1000 calories of simple carbs before, during, and right after my 60′ training sessions. 3) I reduced the intensity of my cardio from HR 180 to HR 145, and made lifting the focus of my workout. My natty test is definitely high enough for gains (after purposely trying to crash it over 6 days of binge drinking with 4 hours of sleep per night it was still 585) since I am only 25, so per your and Mike’s advice I would like to lay a really solid foundation before embarking on the path of the dark side. I just purchased some Alpha Lipoic Acid as I am cutting down body fat and was wondering what the best way to use it would be. Based on this protocol, when should I take the ALA – every day or just before carb-heavy meals on training days? From what I understand from the research, spiking your insulin with high carb meals isn’t the healthiest thing to do.
Post workout, your glut4 transponders are switched to easily process carbohydrates to muscular glucose, not to store it as fat. Read previous post:Why Low Carb Diets Lower Physical and Mental PerformanceFab Fit Over 40 with some commentary on low carb diets and why they lower physical and mental performance. We can't really target fat loss in a specific area, rather than talking about burning fat in you belly, butt, arms or legs we have to be more generic and follow a diet and a lifestyle that helps us with a total body fat loss.
If you want to lose belly fat your diet should not be any different from any other fat loss diet.
Some nutritionists say that the best diet to lose belly fat is the classic "cave man" diet. In our life let's say it's not always possible to live like a cave man unless you have a big far and eat only what you produce. Low testosterone levels lead to undesired body changes like loss of muscle mass and especially increased body fat. Do some research if you want, for now just trust that alcohol, and especially beer, increases estrogen levels which leads to the development of man boobs.
The best diet to lose belly fat and body fat is a lean diet that contains foods that can increase your metabolism.
While to lose fat you have to have a calorie deficit at the end of the day, it's important that you don't drastically reduce your calories.
Reducing carbs is okay for some short periods, but the classic low carb diet doesn't work, trust me. Another thing you should know is that if you stop eating your body reacts to that by storing any calorie you eat as fat, so you basically obtain the opposite result.
The principle that you need to understand is that your body burns calories while it processes the food you eat.
By eating small meals more frequently during the day, not only you make it easier for your stomach to digest, your body keeps working to process that food. The best foods that burn fat are those that make your body burn more calories to process, that contain fibres and those that raise your temperature. Fibres rich foods make you feel full and for longer, so that you don't feel the urgent need to eat and reduce the quantity of food that you eat during the day. If you include these foods in your diet to lose belly fat and have some of them for every meal you will be healthier and leaner fast. This is just an example of diet to lose belly fat that I tried and that worked very well for me.
I have read it somewhere that one should not have milk at night, it would lead to fat deposit as during sleep time the nutrients in milk gets deposited in body in he form of fat. Enter your email address to subscribe to this blog and receive notifications of new posts by email. I want to explain a few secrets of endurance training by answering some fair and common questions about it.


As the temperatures start to get pleasant, it gets harder and harder to drag yourself to the gym to get the exercise you need.
Before we analyze the HIIT training benefits, I'd like to spend a minute explaining what HIIT is. By continuing to use this website without changing the settings, you are agreeing to our use of cookies.
All the best advice on how to lose fat without losing muscle is stuff that you probably know already. When they talk about losing muscle, most people are referring to the loss of muscle protein.
When you go on a diet, the amount of glycogen, water and fat stored in your muscles is going to drop. When I talk about losing muscle, I’m referring to the ongoing loss of muscle protein over a period of weeks and months, rather than the initial loss of glycogen, water or intramuscular fat.
What this means is that there’s a mismatch between the amount of fuel your body needs and the amount it gets from food. In an ideal world, that alternative source of fuel would be the fat you have stored in your body.
That’s because one pound of muscle contains around 600 calories, compared to 3500 calories in one pound of fat. To put it another way, 100% fat loss is the equivalent of one pound of weight lost, while 100% muscle loss is the equivalent of six pounds of weight lost. Something you’ll need to consider when setting the size of your deficit is something called the P-ratio, which defines the fraction of an energy imbalance accounted for by changes of the body’s protein reserves [1]. While there are many factors that influence the P-ratio, the two main ones are a) your initial body composition and b) the direction and magnitude of weight change.
The more fat you have to lose, the greater the calorie deficit you can sustain without worrying about muscle loss.
If we took two people, one with high levels of body fat, and one with low levels of body fat, and fed them the same low-calorie diet, a greater proportion of the total weight lost in the leaner individual would come from muscle [4].
Which is basically another way of saying that the fatter you are, the more severe your diet can be. The figure below is from a University of Washington study where dieters were told to eat roughly twice as much protein as normal [5].
As you can see, eating more protein led to a spontaneous reduction in calorie intake that lasted for the length of the study. If you want to lose fat without losing muscle, it’s a good idea to do some form of strength training. In one eight-week study comparing diet plus strength training, diet plus cardio, or diet only, all three groups lost roughly the same amount of fat [3]. A similar study looked at the effect of diet plus strength training or diet plus cardio in a group of 20 obese men and women [2]. I know that lifting weights twice a week might not sound like enough. But there’s actually plenty of research out there to show that it is. So even if you only have the time (or motivation) to go to the gym twice a week, it’s still possible to lose the love handles, flatten your stomach and improve your muscle definition, just as long as those two workouts are set up correctly. The type of training that helps maintain muscle mass will be much the same as the training you did to build that muscle in the first place.
You’ll still be doing squats, deadlifts, rows, chin-ups (or pulldowns) and presses (bench press and overhead press), using a weight that limits you to somewhere between 5 and 15 repetitions per set.
However, much the same doesn’t mean exactly the same, and strength training in a calorie deficit is a slightly different story to strength training in a calorie surplus.
I can’t tell you exactly how to change your workout because I don’t know what you’re doing in the first place. As an example, if you currently squat 300 pounds for five reps, then make sure to keep the weight at or around that level during the fat loss phase of your training. Someone who is very overweight and new to lifting weights will find it relatively easy to gain strength while dropping fat.
Eventually you’ll reach the point where the best you can hope for is just to maintain your strength. It’s not unusual for competitive bodybuilders to get significantly weaker in the weeks before a contest.
There is not a perfectly linear relationship between the size of your muscles and the amount of weight you can lift. A 50% increase in strength, for example, won’t translate into a 50% increase in size. With the current trend for high-intensity interval training (HIIT) and whole body workouts, there are plenty of people out there running into problems with fatigue. Anyone trying to combine heavy strength training 2 or 3 times a week with 3-4 interval workouts AND a calorie-restricted diet is going to end up getting burned out very quickly. If you’re just starting out, you can forget about cardio altogether and rely on diet and strength training to create the calorie deficit that you need to lose weight.
When your rate of fat loss starts to slow down, add some low-intensity steady-state (LISS) cardio to your program. The benefit of LISS is that it burns additional calories while having only a minor impact on your muscle-building efforts in the gym. There are supplements you can take and a few other dietary tweaks that will speed up your progress a little. In fact, re-building lost muscle usually happens a lot more quickly than gaining it in the first place. That’s because the number of nuclei (which play a crucial role in building new muscle) in muscle cells increases when you lift weights, even before the muscle cell itself starts to grow. If you want less flab and more muscle when you look down at your abs (or where they should be), check out The Flat Belly Cheat Sheet. It's a “cut the waffle and just tell me what to do” PDF, written in plain English, that tells you exactly how to get rid of belly fat.
Christian Finn holds a master's degree with distinction in exercise science, is a former personal trainer and has been featured on BBC TV and radio, as well as in Men's Health, Men's Fitness, Fit Pro, Zest, and Perfect Body magazine. 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. This is the part where our passion bubbles over, and we can leave behind the analytical pragmatism and proven science that we apply to other facets of the business. Glucose disposal agents (GDAs) are supplements which help the body break down carbs and then store them in the form of muscle glycogen. It’s a potent anti-oxidant(water soluble) and also helps regenerating damaged livers (For all your drinkers reading our blog).


Chromium in a big enough dosage is highly effective as it has a unique ability to open the receptors of muscle cells allowing insulin to improve glycogen and amino acid uptake.
My routine is as follows: early morning training (6am), drink 30g BCAA in small intervals until my 1pm meal as per LeanGains.
Always know I can come here, look through the archives, and get great advice when I have a fitness question. Maybe they have a job where they sit all day (office work or truck drivers are the most common) and that causes abs muscles to relax.
When we burn fat we burn it from our entire body, there is nothing we can do to target fat burn in specific areas.
It's unhealthy first of all, and of course the side effect is that they contribute with fat storage like nothing else.
Alcohol has the horrible property of lowering your testosterone level by increasing estrogens in your body like I explain in the article Increase Testosterone Naturally. You may lose fat at the beginning, but it's proven that people on a low carb diet gained fat again immediately after.
Of course you need to combine exercise with it to lose belly fat fast and have much better results. I became a fitness passionate during the last 10 years, where I learned a lot by studying and also through personal experience. Cookies are files stored in your browser and are used by most websites to help personalize your web experience. You’ll see stored carbohydrate in the form of glycogen, fat stored both in and between muscle fibers, as well as water. Rather, you’ve just lost some of the substances stored around those proteins, which can be replaced very quickly.
No matter what type of diet you’re following, be it Intermittent Fasting, the Paleo Diet or whatever else is popular this month, a calorie deficit is a required condition for weight loss.
But your body will pull stored energy from any place it likes, including the muscle tissue that you’ve grown particularly fond of over the years.
But if all of those calories came from muscle (which is an unlikely scenario, but I’ll use it just to illustrate the point), you’d lose almost six pounds in weight. The circles at the top represent daily calorie intake, while the diamonds at the bottom represent body weight.
If you don’t get enough protein while you’re on a diet, you’ll end up dropping muscle as well as fat.
But the cardio and diet-only groups lost twice as much muscle as the strength-training group. Although the cardio group lost more weight, the strength-training group lost more fat (32 pounds vs. If you drop 10 pounds of fat while gaining 3 pounds of muscle, your weight on the scales will only have dropped by 7 pounds. And studies show that you can maintain any given component of fitness, be it muscular size, strength or aerobic power, with a lot less work than it took to develop it. And by intensity, I’m talking about the amount of weight that’s on the bar when you lift it. But it’s not something you should necessarily expect, especially once you’ve moved past the beginner stages of training.
That’s because there are other factors (most notably your nervous system doing a better job of using the available fibers in a given muscle) that contribute to making you stronger. Not only does it burn extra calories, a brisk morning walk in the fresh air is a great way to clear your mind and set you up for the day. I provide science-based fitness advice to men in their 30s and 40s who want to lose fat and build muscle in its place.
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. Insulin is directly responsible for the usage and storage of glucose from carbohydrates in the diet. Glucose Disposal Agents optimize the power of insulin by improving the bodies physical response to exercise- creating a leaner, more toned, and healthier physique.
I have been applying the knowledge in your podcast with Mike about carb cycling and I eat next to no carbs on non-training days (just salad) and small amounts of the clean carbs such as yams and brown rice on training days.
Then, depending on genetics, some people may grow a large butt and belly (classic peer shape) or store more fat in arms and legs, or man boobs. It's a “cut the waffle and just tell me what to do” PDF, written in plain English, that shows you exactly how to get rid of belly fat. Eat a protein-rich breakfast, for example, and chances are that you won’t eat as much food for lunch. And because you can do it more frequently, this type of exercise can end up making a significant contribution to fat loss.
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. Glucose is stored as glycogen in muscle or liver tissue, but it CAN ALSO BE STORED AS BODY FAT. Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: A case for higher intakes.
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. 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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