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NOTE: Always perform measurements on the same side of the body each time!  I always use the right side so that I never forget which side of the body I have measured – keep it consistent! Biceps:  Measure the distance from your shoulder to your elbow, find the halfway mark, and take your measurement around the arm at that point. Hips: Standing with feet together, wrap the measuring tape around the widest part of your hips and glutes. Thigh: Measure at the highest point of the muscle, which is right in the groin area underneath the pubic bone. Calf: Wrap the measuring tape around the thickest part of the muscle, which is usually about half way between the knee and the ankle.
Once you have all of your measurements written in a notebook along with your current weight, write down a date when you are going to re-measure to track progress.  These measurements should usually be done every 2-4 weeks. Connect With Us Free Workout Nutrition TipsSign up for our newsletter and get Michelle's Pre-Workout & Post-Workout Nutrition Tips FREE! 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. For instance, Whey protein can be useful, as can creatine, depending on one’s specific goals. But today we are going to talk about another very popular fitness supplement: Branch Chain Amino Acids (more commonly known as BCAAs). Let’s briefly go through each of them, one by one, so you can get a sense of what they actually do. So, if that’s the case, what is the point of taking an additional (and potentially costly) BCAA supplement?
You see, it has been suggested that a decrease in one of the chemicals in your brain (known as 5-HT) is responsible for causing fatigue. However, most guys also want their muscles to recover faster, so that they can get back to the gym sooner! Most guys who work out are generally interested in anything that can safely help them build muscle faster. In addition to the various other benefits we’ve already mentioned, BCAAs can also help with fat loss.
In fact, a survey of nearly 5000 people showed that those with higher BCAA intakes were leaner than those with lower intakes.
Specifically, Leucine is thought to be responsible for this, since it is known to increase both energy expenditure and fat oxidization.
But, in general, you want to take them either before, during, or after your workouts – or a combination of all 3.
For instance, you might choose to sip a BCAA shake during your workout (as many guys do), and then have one after your workout. Some guys just choose to have one before and after their workouts, so that they don’t have to lug around a protein shaker to the gym.

In terms of quantity, you want to be getting at least 5 grams of leucine with every dosage. Indeed, various supplement companies have literally spent millions of dollars in an attempt to convince you that you should. But with all the hype around BCAAs, are they actually worth it if you are eating plenty of protein throughout the day? Is your regular whey protein shake, which also contains these amino acids, sufficient by itself? Essentially, fasted training is when you are doing your workouts on an empty stomach, which can help further accelerate fat loss.
Whenever you eat anything, the food needs to get broken down into molecules so that it can be used by your body. The thing is, insulin is also known to decrease lipolysis, which is the process that breaks down fat cells in your body. So if you exercise fasted a lot, you may have trouble building muscle and maintaining your strength, even though you are taking advantage of the greater amount of fat burning caused by an increase in lipolysis.
If taken during and after periods of fasted exercise, the amino acids they provide will decrease the rate of muscle breakdown (as discussed above). Unless you are engaging in this type of fasted training, then BCAA supplements simply aren’t worth your money.
You are better off simply eating 30-40 grams of protein before the gym instead, to counteract potential muscle breakdown, and then just make sure your diet includes plenty of meats, cheese, and dairy. In fact, I’m training fasted the moment myself, and the taste of my BCAAs is very important to me. It comes in lots of different flavors, but I’ve found that Raspberry Blue is by far the best tasting, followed by Watermelon. To be honest, this particular flavor tastes so good that I actually enjoy drinking it (think mixed-berry Kool Aid). Discover the high protein foods you should include in your diet to boost your protein intake and maximize your results in the gym. Join the 1000s of guys who get our no-nonsense muscle building and nutrition tips, exclusive discounts, and giveaways on a weekly basis.
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This is a private listing and your identity will not be disclosed to anyone except the seller. 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.
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Your body needs them to function properly, but they cannot be synthesized and therefore need to be ingested. It helps to increase the body’s metabolism of glucose (sugar), as well as aiding in muscular uptake. In fact, you’d be hard pressed to find a controlled study that suggests it doing much of anything to help with muscle gain or fat loss. BCAAs have been shown to help increase the synthesis of 5-HT, thereby delaying fatigue and letting you have better, longer workouts. In fact, a recent study showed that people who took BCAAs during and after their workouts reported less muscle soreness and also decreased inflammation. This is because they both trigger something called the mTORC1 signaling pathway, which is responsible for muscle building. When this happens, insulin is also released into the bloodstream, which helps to shuttle these molecules around the body to where they’re needed. Transform your body in just 12 weeks with custom workout and nutrition plans designed just for you. Delivery times may vary, especially during peak periods and will depend on when your payment clears - opens in a new window or tab. If the item comes direct from a manufacturer, it may be delivered in non-retail packaging, such as a plain or unprinted box or plastic bag. Find out more about your rights as a buyer - opens in a new window or tab and exceptions - opens in a new window or tab. By clicking Confirm bid you commit to buy this item from the seller if you are the winning bidder. Import charges previously quoted are subject to change if you increase you maximum bid amount.
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!
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