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07.07.2015
Basically each one of us can lose fat and gain muscle, but some of us will have an easier time.
If you choose to follow only an all diet approach to weight loss, you can’t expect to gain muscles.
Unfortunately, by doing too much cardio you force your body to consume your muscle mass as a source of fast energy.
You body has set up many defenses to protect you from what it considers dangerous situations.
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! 144 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. Body Transformation FitnessGiving you the information, motivation, and inspiration you need to get the body that you've always wanted.
Body recomposition, also known as “recomping” or “recomp,” is the process of losing fat and gaining muscle simultaneously.
A body recomposition diet during which you lose fat and gain muscle simultaneously is everyone’s dream.
People who were previously in-shape, or extremely overweight people who are new to working out, can gain muscle and lose fat simultaneously and relatively easily: Writer and consultant Lyle McDonald writes that people who were previously fit, stopped working out consistently, and who then go back to consistent training and dieting regain the muscle they lost quickly without gaining much excess fat1. Although building muscle without gaining fat is theoretically possible for the general population, it is impractical because it is such a slow, meticulous process: Lyle McDonald says that even though it is technically possible for already in-shape people to gain muscle and lose fat simultaneously, the process is very slow and tedious. Although body recomposition is possible and relatively easy for formerly fit or overweight, untrained people, it is impractical for the vast majority of gymgoers.
Although there are various weight training routines that will help you lose fat (future article coming soon), people who already have a substantial amount of muscle mass should not decrease the stimulus on their muscles by using low weight, high reps in an effort to burn fat. As mentioned in the bulking macronutrient ratios article, only give yourself a slight surplus of calories: 10-20% over maintenance, or perhaps 200-250 calories per day over maintenance, is more than enough. Because true body recomposition is not possible for most gymgoers, the best method to changing your physique is to decide which you want: gain muscle or lose fat.
Body Recomposition, or losing fat and gaining muscle simultaneously, is every bodybuilder’s, fitness model’s, and regular gymgoer’s dream. However, for most people, body recomposition is possible only through extremely meticulous attention to diet and training.
Since trying to lose fat and gain muscle simultaneously is likely to keep you from making any real progress on either goal, it is best to pick one goal, either gaining muscle or losing fat, and concentrating on that goal.
Even though body recomposition is technically possible, attempting to lose fat and gain muscle at the same time usually leads to people spinning their wheels and getting no results. Muscle building burns calories, so you are bound to lose some weight but what it also does is tone your body and you may actually take inches off your waist and other areas of the body without ever dieting at all (this doesn’t mean you have a green light to go ahead and eat anything you want).
You Still Need to Eat HealthyJust because you are not dieting to lose weight while you are muscle building, you still need to maintain a healthy, well-balanced diet, in order to be healthy and make sure that you are getting all of the nutrients that you need. Using Supplements for Muscle BuildingYou’ve probably seen weight lifters and other athletes using dietary supplements and wonder if they are really any good. Not on Pinterest though! Okay fine, you can pin some motivational photos on Pinterest too but using a real bulletin board or just posting pictures to a wall is better. Go shopping for a snappy (guys) or spicy (ladies) outfit you can wear out once you shed that extra weight you’re dedicating the next few months to. It should go unsaid that you should not be listening to Yanni’s greatest hits or your favorite string quartet during your workouts. Get yourself a health coach that can whip your butt into shape and keep pumping you full of motivation and optimism. Statistics show that people who write their goals down (pen and paper, people) have a higher success rate at achieving them.


Healthy weight loss, fitness and good nutrition are like an apple a day… they keep the doctor away. What are the primary source of protein and fats?-- Balveersingh LodhaFish, chicken, egg white, soya, lentils, pulses and dairy are protein sources. What could be the main reasons behind shoulder pain?-- NautyPoor posture, lifting a heavy weight with the same hand or on the same shoulder (like a handbag or backpack) regularly, exercising incorrectly, sleeping with pressure on the shoulder, degeneration of cushioning in the shoulder joint, weak muscles are all reasons that could lead to shoulder pain.I have cervical spondylosis and lumbar pain too.
Usually the people that are just starting to lose weight and never used to exercise will get the best results. You gain muscles only by working them out, by breaking their fibers and letting your body make them tougher.
Well strength training is the overall winner, because it helps you gain muscle and burn fat longer than cardio. 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. Although bulking to gain mass and cutting to lose fat are the standard approaches that bodybuilders and fitness enthusiasts take to change their physiques, most people want to do both at the same time so that they can avoid getting fat while bulking or losing mass while cutting.
The other group for whom body recomposition is possible is people who are very overweight and untrained1. He writes that the process is based on “insanely meticulous calorie and nutrient counting and timing” and only allows muscle to be built at an extremely slow rate3.
Even though it would be theoretically possible to eat just enough of a surplus to build muscle but not enough to gain fat, having such a precise diet would be extremely meticulous.
A decreased stimulus combined with calorie restriction is sure to result in muscle loss; instead, keep lifting heavy, and use calorie restriction and moderate amounts of cardio to lose fat.
By keeping your weight loss between 1-2 lbs per week, you will be able to maintain more muscle mass. Instead, it is better to choose one goal, whether it be bulking or cutting, and then focusing on it.
Jul, 2010 Did you know that you can look like you’ve lost weight without actually losing anything at all? Do  you know how discouraging it can be to excitedly jump on the scale at the end of a week of hard work only to see the same number from last week?
Your weight fluctuates for 100 different reasons and small differences from hour-to-hour or day-to-day aren’t accurate representations of your progress and will serve to confuse and upset you.
Even if you can’t find a coach to work 1-on-1 with you in person, you can always find a coach or counselor to work with you over the phone. You might have a goal to lose 20 pounds in 2 months but when that’s the only thing you have in mind for two months its hard to stay focused and motivated.
Scott McLeod, PharmD is an independent researcher, health advocate and author living in Santa Barbara, CA.
Its been a life-long goal of his to reach out and positively impact as many people as possible. I exercise regularly but I haven’t seen any visible changes.-- Vijay BhagwatAre you doing regular cardiovascular exercise (like walking, swimming, cycling, aerobics)? How many times can I do Suryanamaskars every day?-- Padmanna DravidanIf you are in pain I would not recommend Suryanamaskars at all!! But cardio helps you get leaner muscles, increases your physical endurance and helps you burn more calories on the spot – while exercising. But if you have repeatedly starved your body using crazy diets to lose weight, or if you are a bodybuilder, it will probably take a whole lot of more work to get smaller results.
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.
Theoretically, body recomposition would be the best way to transform your physique, but reality makes losing fat and gaining muscle simultaneously much easier said than done. In fact, studies have shown that even if overweight, untrained eat a calorie deficit, they can lose fat and gain muscle at the same time2.
This approach may be good for fitness models who need to be photo shoot-ready at all times, but it is not practical for someone who wants to make significant changes to his or her physique because trying to stay lean “isn’t consistent with the goal of trying to get stronger and more muscular for the most part”3. However, if you want to build muscle, that does not mean that you can eat everything in sight; likewise, if you want to lose fat, you should not immediately go to 1,000 calories and 5 hours of cardio per day.
When you work to build your muscles, you will find that you not only feel better but you look terrific too. There are some supplements out there that don’t agree with everyone and if you decide to use them, you may have to try a few different types before settling on the one that suits your needs best. There’s My Fitness Pal for calorie counting and diet tracking, Runtastic which uses GPS and other technology to track your time, distance, speed, elevation, burned calories and more and My Diet Coach (for women) gives you tips, motivational messages, tracks weight loss and includes many other powerful tools. Think of something you can reward yourself with and promise yourself you can only reward yourself with it if you accomplish your weight loss goal. Tell your friends and family your goals and to help you keep them and not tempt you with things that could spoil your success.


It’s a little bit like your friends supporting you and holding you accountable for your weight loss goals, except you are paying this person for it.
Your blood work will be better so you won’t have to worry about taking costly medications to lower your blood pressure and cholesterol.
For more information about Scott and Doctor Scott Health please visit the 'About' section, here. A platform where a modern medicine background with a holistic health leaning could provide a balanced source of health education and strategies. 10 belly-flattening foodsWhat is the best food to have for breakfast for weight loss?-- JafarA wholesome breakfast is a must for weight loss. Rest your muscles, use hot or cold compresses; mobilise the muscles and joints with light exercise like walking and appropriate stretching. 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.
Although a body recomposition plan during which you lose fat and gain muscle simultaneously is theoretically possible, for most people it would be so meticulous and so slow that it would be impractical and only lead to frustration.
Because of the high attention to detail and the slow rate of progress, people who are attempting a body recomposition plan will only  “spin their wheels” and make little progress on either goal. Since minimizing fat gain while bulking and muscle loss while cutting is the best way to approach a body transformation, it is crucial that you have a well-structured diet and exercise plan. You need to do one, then the other, in order to get exactly the results you are looking for. It is a natural source of energy and essential for the maintenance and recovery of muscles, which is very important when you are weight training. Find a picture or an object to represent your reward and put it somewhere you will see everyday to keep you focused and motivated.
However, almost everyone has that one friend that seems to enjoy tempting and torturing you to eat that pizza or skip your workout.
Explain your weight loss, nutrition and fitness goals to them and how they are going to hold you accountable.
Your financial investment makes you more invested in your health and the coach is going to make sure you get your money’s worth and see a return on that investment. You will be mentally sharper and therefore more productive at work and that could lead to a promotion or other opportunities. Start strengthening exercises only when pain subsides completely.How is BMI or Body Mass Index calculated? Instead, a better approach is to decide whether you want to bulk (gain muscle) or cut (lose fat), and then structure your diet and training so that you minimize your “losses” to the other aspect of your physique.
If you are unable to accurately track your progress, it would be extremely difficult to adjust your diet and training as needed to continue progressing.
Considering this, experts agree that body recomposition plans are impractical for most people. But when you build your muscles, you are actually reducing body fat, so even if you don’t actually follow a strict diet, you are still going to get into the shape you want. You also need to make sure that you are getting enough of the good carbohydrates (complex, not simple) and good fats (polyunsaturated and monounsaturated, not saturated). These can be used before and after workouts, to promote muscle recovery.Even though you can’t really lose pounds while you are building muscle, you are going to lose weight.
When you hang out or talk on the phone they will ask, “Did you run today like you said you were?
What does it indicate?-- Uttam WavgeBMI, or body mass index, is a simple calculation that is commonly used to indicate whether you’re a healthy weight for your height. Considering the meticulousness of very lean bulks and their extremely slow rate of muscle building, attempting to gain muscle without fat is very impractical and will lead to people spinning their wheels and accomplishing nothing.
Post your favorite motivational quote, a photo of your most inspiring health and fitness celebrity, photos of the clothes you will be wearing, etc. If getting in shape and beating out your competition wasn’t enough motivation for you there’s also money! You want a song that has a faster beat or a high bpm (beats per minute) because your heart naturally wants to match it. Certified with Training Zone & Progressive Fitness (USA), she has been a fitness instructor for over a decade.
Your BMI is calculated by dividing your weight in kilograms by your height in metres squared.There are several websites which have a BMI calculator making it easy to work out whether you are over weight or not by just entering the details required.
Eat a protein rich diet to help with muscle growth.How do I get a flat stomach?-- Vikas MehtaWalk, cycle, swim or do aerobics 5-6 days a week for 30 minutes at a brisk, non stop pace. You usually have to pay an entry fee that creates the pool of money for the winners but this serves to make you financially invested in your goal! Each min-goal you complete instills a sense of accomplishment and programs your mind for success. Do some abdominal and back exercises like crunches and hyperextensions to tone the tummy area.Cut down your fat intake. To increase weight you should start weight training exercises and increase your intake of carbohydrates (chapatti, bread, rice, pasta, cereals, fruits) and proteins (chicken, fish, eggs, soya, dairy, lentils and pulses) as well as good fat (fish, nuts, olive oil).I'm a college student. Have 5-6 small meals in the day instead of 2-3 heavy ones and eat a light dinner 3 hrs before bedtime.
While you will start feeling good in two week, it will take up to a month and a half to two months to see definite change.What are the unusual ways to lose weight?--Mahesh Gopal ShanbhagWalk instead of taking a vehicle for short distances. Have 5-6 small meals instead of 2-3 heavy ones and eat a light dinner 3 hrs before bedtime.



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