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With the right plan and the right discipline, you can get seriously shredded in just 28 days. With this six-week, 10-point program, you'll blast off pounds of body fat and reveal a six-pack just in time for summer. STRATEGY 1: CUT CARBS IN HALFWhen carbohydrate intake is lowered, the body turns to fat for energy. Gaining muscle while losing fat, orВ body recomposition as it’s sometimes called, isВ the holy grail of getting fit. To get there, we need to start with some basic physiology related to how muscles grow and how fat cells shrink. There’s a good reason why many people think building muscle and losing fat at the same time is a pipe dream.
Under normal health and dietary circumstances,В muscle tissue is fairly stableВ andВ the cycle of cellular degradation and regeneration remains balanced.В В That is, the average person doesn’t lose or gain muscle at an accelerated rate–his or her lean mass more or less remains level on a day-to-day basis. When weВ train our muscles weВ damage the cells in theВ muscle fibers, and this signals the body to increaseВ protein synthesis rates to repair the abnormally largeВ amount of damaged cells. Our bodiesВ don’tВ want to just repair the muscle fibers to theirВ previous states, however–they wantВ to adapt to better deal with the stimulus that caused the damage.
At the end of, let’s say, every 24-hour period, if your body synthesized more muscle proteins than it lost, you gained muscle.
Realize that if your goal is to gain muscle, everything you do in and out of the gym is to achieve one simple thing: more protein synthesis than degradation. In order to lose fat, you need to give your body less energy (food) than it burns over time. That is, a calorie deficit causes changes in your hormone profile that make it more catabolic (a state wherein muscle breakdown is higher) and directly interferes with your body’s ability to create muscle proteins.
The good news, however, is that if you’re reading this article anxiously, you probably can build muscle and lose fat at the same time.
I say that because the people that can’t are experienced weightlifters that have several years of training under their belts and that haveВ achieved a large portion of their genetic potential in terms of muscle growth.
And those guys and gals have usually learned the lessons of this article along the way and know that a traditional cutting, bulking, and maintenance approaches serve them best.
The main reason for this is as an advanced weightlifter, you have to fight tooth and nail for every pound of muscle you gain. If you have 3 to 4+ years of proper weightlifting under your belt and have built your foundation of size and strength, the most muscle growth you can hope for (naturally) is about 5 pounds of muscle gain perВ year. So, with that out of the way, let’s move on to how to actually build muscle and loseВ fat at the same time. 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.
Just because your body can lose fat and build muscle simultaneouslyВ doesn’t mean it comes easily. 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. So be patient.В Wild claims on the Internet about losing double-digit amounts of body fat and gaining the same in muscle are lies.
Building muscle is an energy-intensive process and the less energy that’s available, the less of a priority it will be for the body.
In a study they conducted, they split their subjects–20 to 35 year-old national and international level track and field jumpers and sprinters with low levels of body fat (at or under 10%)–into two groups: a daily calorie deficit of 300 calories (about 12% below their total daily energy expenditure) and a daily calorie deficit of 750, with both groups following a high-protein diet. After 4 weeks, the results were surprising: the athletes utilizing a 300-calorie deficit lost very little fat and muscle while the group utilizing a 750-calorie deficit lost, on average, about 4 pounds of fat and very little muscle.
Mild calorie deficits can work if you’re very overweight, but as you get leaner, larger deficits become necessary and don’t automatically cause muscle loss. And this is why my standard calorie deficit recommendations for weight loss are between 20 and 25%.
Once you have your meal plan, stick to it every day, throw in a cheat meal once or twice per week, and you’re good to go. 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 onВ compound exercisesВ in your workouts.


When you want to build muscle while losing fat, you want to train for muscle growth and diet for fat loss. Focus on heavy (4-6 or 5-8 rep range), compound movements like the squat, deadlift, bench press, and military press, and train with a moderate workout volume (9-12 heavy sets per workout).
The long story short is this: you can certainly build muscle training in higher rep ranges but if you want to maximize muscle growth over the long term, you want to emphasize lower-rep, heavier weightlifting.
Working in the 12 toВ 15+ rep range for 2 toВ 3 hours per day is greatВ if you’re chemically enhanced because your body can actually repair all that damage. Researchers had 10 men and 10 women train 3 times per week, with one group doing 4-6 30-second treadmill sprints (with 4-6 minutes of rest in between each), and the other group doing 30-60 minutes of steady-state cardio (running on the treadmill at the “magical fat loss zone” of 65%В VO2 max). The results: After 6 weeks of training, the subjects doing the intervals had lost more fat.
Furthermore, research has shown that the longer your cardio sessions are, theВ more they impair strength and hypertrophy.
Many people are shocked to learn that you can get down to 6 to 7% body fat (men) with only a couple hours of cardio per week, but there’s nothing special to it. Research has shown that sleep deprivation canВ cause muscle lossВ and has also beenВ linked to muscular atrophy. OneВ study conducted by researchers at the University of ChicagoВ 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%. It’s also known that insufficient sleepВ decreases growth hormone and insulin-like growth factor-I (IGF-1) levels,В which play important roles in maintaining and buildingВ muscle mass.
It’s probablyВ theВ most studied molecule in all of sports nutrition, and decades of research has conclusively proven it can help youВ build muscle and improve strength,В improve anaerobic endurance, andВ reduce muscle damage and soreness from exercise. Now, the whole point of taking creatine is to increaseВ the amount stored in the muscles, and we’ve known for quite some time thatВ co-ingesting creatine with carbohydrates increases creatine accumulation in the musclesВ (mainlyВ due to the elevation in insulin levels, which acts to drive more nutrients into the muscle cells). So, based on this research, you should take creatine with a good sized meal to maximize its effects. Furthermore, there’s research that indicates thatВ creatine taken after a workout is more effective than creatine taken beforeВ one, which is why I take my creatine with my post-workout meal consisting of about 50 grams of protein and 75 to 125 grams of carbs. And for the same reasons it’s also no surprise that fat burners areВ some of the most expensive supplements on the shelves and feature some of the loudest marketing claims, often makingВ bigВ promises of “scientifically proven” rapid fat loss. You see, depending on how you eat, train, rest, and supplement, building muscle and losing fat can be incredibly simple or seemingly impossible.
I've also learned a lot about what DOES work, and I wrote Bigger Leaner Stronger and Thinner Leaner Stronger to teach you EVERYTHING you need to know to build the body you've always wanted.
I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams. If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more. It really makes perfect sense, especially having experienced losing fat while building muscle.
And it doesn’t require esoteric knowledge, fancy or newfangled methodologies, or drugs. So much so that the reduction in protein synthesis rates caused by a calorie deficit just isn’t enough to stop muscle growth. What you’re usually looking at is a combination of muscle memory, drugs, and Photoshopping. Nevertheless, they were utilizing a pretty aggressive deficit of about 24% and the results speak for themselves. That is, you want to do what works best for muscle growth in the gym and what works best for fat loss in the kitchen. In fact, this study demonstrated that 50 grams of protein and carbohydrates was equally effective as 100 grams of carbohydrates in augmenting muscular creatine accumulation. I have been doing it before weight training for a while(which I now know might have hindered my muscle growth).
And cycling has been shown to have the least negative effects in terms of impairing muscle strength or growth.
You probably just replaced some fat, with muscle, which is good, as the more muscle you have, the more calories you burn. You calculate lean mass by multiplying your body weight by your body fat percentage, and subtracting that number from your body weight.


Looking forward now to bulking to build more muscle:) Thanks Mike for always for educating us with the real facts and research!
They had to go through hundreds of hours in the gym and dozens of other mini-milestones before hitting that bar-bending mark. Not only does this reduce calories, but it also helps control insulin, the hormone released with carb consumption that can increase the appetite.The easiest way to implement this step is to halve your carbohydrate portion size at meals.
Losing fat is the cumulative result of what you eat, how you eat and how much you eat, coupled with hardcore weight training.
And if it created more or less the same amount as it lost, your total lean mass has stayed more or less the same.
I would definitely recommend focusing on building muscle as this will drive your metabolism faster, which will make the weight loss easier. Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Choose lean high-quality proteins like egg whites, poultry, lean red meat and protein supplements. Though many rely on diet sodas, Crystal Light and other low-calorie sweetened drinks, plain old water is really your best bet. Yet cardio certainly has its place as a stimulus.Used in moderation, cardio allows you to get over fat-loss plateaus without altering your diet too much. I have gained some muscle since then, but I still have a long way to go to get in the kind of shape I want to be. Building on the previous workout is what eventually amounts to four plates on each side of the bar. I am currently about 186, and still struggling to lose that last 5 pounds around the middle.
It's the backbone of your entire plan, the foundation of a hard body.Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. It can be a real mental battle to stick to your food plan.To stay motivated and deal with cravings, Juge has a couple of great recommendations. Many athletes new to bodybuilding think of weights as the all-important element of muscle growth. Introducing carbs back into your diet after this kind of drastic reduction kicks up leptin levels and, therefore, your metabolism. In truth, however, weight training is Muscle Building Diet Plan - Critical Bench Huge range of FREE diet plans for muscle building, fat loss and general health. In addition, when the body comes out of a brief, modified lower-carb diet, it becomes more efficient at storing carbohydrate as muscle glycogen, key for pushing through your workouts with the type of intensity you need to elicit growth. Glycogen not only powers your training but acts as an anabolic stimulus, allowing the body to retain muscle even as you attempt to whittle away a few extra pounds. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to -- pizza, lasagna, doughnuts, beer, chips, you name it! Come breakfast time tomorrow, follow his plan as strictly as you can and get ready to show off those impressive muscles in a month.
Happily, this will be a bedtime chore and, over the next six weeks, should become as routine as brushing yout teeth.
Afterward, get right back on the wagon with your next scheduled meal.Second, take a few photos of yourself to keep your motivation up. When you go to bed with a lower blood-sugar level as a result of avoiding carbs in your last meal, the body is more apt to increase its production of growth hormone (GH), which accelerates fat loss by mildly increasing the metabolism and boosting muscle growth.Also, try adding arginine to your list of supplements to increase GH levels.
The unfortunate part of attempting to get leaner is that the body often tears down protein, including muscle tissue, at a far greater clip than when calories and carbs are much higher. Arginine, which converts to nitric oxide in the body and increases blood flow, has also been shown to boost the release of GH and support metabolism. So to prevent the loss of protein and muscle tissue and the dropoff in metabolism that comes with it, add 5-8 grams of leucine pre- and postworkout.Find the right supplements for your diet and fitness goals at GNC Live Well.
I take front, side and back pictures of them at the beginning and have them post the photos on their mirror at home.



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