When you go into any gym, you will see a lot of men lifting weights, hoping to gain muscle and get an impressive body.
Being able to gain muscle while losing fat is something of an art and one that many men and women never seem to figure out.
Some people will tell you that the best way to gain muscle while losing fat is to pump lots of iron and do plenty of cardio.
Since you cannot turn fat cells into muscle fibers, what you can do is use the energy that is stored in fact as a way of fueling exercises that will build muscle. Most experts now believe that weight training is the best way to build lean muscle, and also to help burn fat. In recent years, there has been a move toward boot camp style workout, many of which can help you to lose body fat and put on muscle. Unlike other programs that simply show you how to put on muscle, the Adonis Golden Ratio program will show you why you need to put on certain types of muscle in different parts of your body so that you can create the most well-balanced, lean, and ripped body possible.
One reason why this program has grown in popularity so quickly is because it also includes a free software program that will help you to get your nutrition under control. If your goal has always been to gain muscle while losing fat and get the kind of body that other people admire, then the Adonis Golden ratio program may be a good option for you. But all you’ve found are a bunch of articles saying that it’s “impossible” to lose fat and gain muscle at the same time.
With very few exceptions, you won’t build muscle at anything like the same speed at which you lose fat.
Fat loss, on the other hand, requires a calorie deficit, which means consuming less energy than your body needs to maintain its weight. What usually happens is that people set their calories too high to allow for a decent rate of fat loss, but too low to support muscle growth. It would be nice if the energy your body needs to build new muscle tissue came from stored fat. There are numerous calorie cycling methods that claim to be able to get around this problem, but even then you’re not going to replace every pound of fat lost with one pound of muscle. In fact, researchers from the United States Sports Academy found that a group of overweight beginners lost over 16 pounds of fat and gained almost 10 pounds of muscle during a 14-week training program [2]. In other words, they gained a decent amount of muscle while also losing slightly more than one pound of fat per week. Even in beginners who are not extremely overweight, it’s still possible to drop fat while gaining muscle. The resistance-training program involved a combination of free weights and fixed resistance machines, and was divided into upper-body exercises (performed on Monday), lower-body exercises (performed on Wednesday), and both upper- and lower-body exercises (performed on Friday).
The runners lost a little over 4 pounds of fat, but they also lost a small amount of muscle.
Despite the fact that they started out with an average body fat of just 12%, the men gained 7 pounds of muscle while losing almost 6 pounds of fat. However, even though these individuals weren’t overweight, they were beginners in terms of strength training.
A natural bodybuilder, for example, with five years of training under his belt will do very well just to hold on to the muscle he currently has when moving from 10% to 5% body fat in preparation for a contest.


For anyone in this type of condition, the main benefit of strength training during fat loss is to maintain rather than gain muscle mass.
Anyone who’s been in shape before will find it easier to build muscle and lose fat simultaneously when returning after a layoff. When a muscle is trained, detrained and retrained, there is a faster change in muscle size during retraining compared to the initial training period from an untrained state [3].
Take a look at the cover of most fitness magazines and you’d be forgiven for thinking that building muscle while simultaneously losing fat is the easiest thing in the world. You’ll see headlines about how to get a summer body in 7 days… lose fat without breaking sweat… 923 ways to make your life better now… get a 6-pack in 24 hours… torch flab in 20 minutes.
Most see the claims on magazine covers for what they are: the normal “puffery” commonly indulged in by companies trying to persuade you that their product is “the key” to solving all your problems. But a lot of people do get confused when they see claims about how much muscle it’s possible to gain and how much fat it’s possible to lose over a 3-4 month period. That means he lost 38 pounds of fat and gained 24 pounds of muscle in a little under four months.
Drug use is a lot more common in the fitness industry than you might think, even in those who claim to be natural.
In this short clip from the documentary Bigger, Stronger, Faster, top fitness model Christian Boeving (you might have seen him in some of the old MuscleTech adverts) discusses his use of anabolic steroids.
Christian was later fired by MuscleTech because of a standard clause in all MuscleTech contracts that prohibits the discussion of anabolic steroids. But I do think it’s important to know that there are people out there who are using drugs and then telling you they’re not. If you try to duplicate their results without the same level of chemical enhancement, there’s a good chance you’re going to end up frustrated at the large gap between your expectations and what you actually see in the mirror. But unless you’re an overweight beginner, returning to exercise after a layoff, very genetically gifted or using drugs, you’re not going to be able to do both at anything approaching the same rate. In other words, it’s far more realistic to lose 10 pounds of fat while gaining a pound or two of muscle. Our goal is to keep the lifting community entertained in between heavy workouts and protein shakes. But, many of these men are carrying around far too much body fat, which makes their new muscle growth almost impossible to see. In order to lose excess body fat and gain muscle at the same time, you need to strike a very delicate workout and nutritional balance.
It should be noted that muscle and fat are two completely different types of substances, and one cannot turn into the other. This is a complicated thing to do, since many people fail to strike the right balance between weight-bearing exercises and fat burning ones. The reason for this is that lean muscle burns more fat naturally than the rest of your body, so the more muscle that you have, the higher your metabolic rate will be. By using a high intensity workout program, you will get more done in a shorter amount of time and be able to begin to gain muscle while losing fat.
This is not a quick fix, so this may not be the right program for men who are looking for the easy way out, but by following this 12 week program, you will be able to put on lean muscle mass in all the right places and shed body fat quickly.


Since no workout program would be complete without a high amount of focus on nutrition, the Adonis Golden Ratio program will show you just what you need to fuel your new muscle growth and to help lose weight quickly. Although there are lots of ifs, buts and maybes, it is possible to lose fat and gain muscle simultaneously.
In other words, you’ll need a calorie surplus — to consume more energy than your body needs to maintain its weight. But when your body is in a predominantly catabolic state, gaining muscle is not a priority, and the synthesis of new muscle protein is substantially reduced [1]. The best you can hope for is to generate a small muscle gain while losing a much larger amount of fat.
Take a group of people who have never lifted weights before and put them on a diet and training program that’s geared towards fat loss. During the final eight weeks, the resistance was set so that failure to lift the weight occurred at 10-12 repetitions on the first set, 8-10 repetitions on the second set, and 4-8 repetitions on the third set. The men who lifted weights gained around 5 pounds of muscle while losing almost 2 pounds of fat. It’s in the first few months of lifting weights that most people make their fastest gains, and the results aren’t going to apply to someone who’s been training properly for more than a few months. Rather, 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. Instead, the extra nuclei form a type of muscle memory that allows the muscle to bounce back quickly when you start training again. Losing 10 pounds of fat at the same time as replacing it with 10 pounds of muscle is not an attainable goal for most people most of the time. In many cases, they end up looking fat because they are large and covered with subcutaneous body fat, so they never get the kind of body that they want. In order to burn enough calories on the treadmill or bike in order to lose fat, you could end up running for an hour or more per day. They are completely unrelated, as you have probably seen people who are actually obese yet carrying significant amounts of muscle.
Of course, there is a diminishing rate of return at some point, and you do not want to keep putting on muscle indefinitely as a way to burn more fat.
There are already plenty of finger-pointing, hand-wringing “do-gooders” telling you how to live your life, and I have no interest in becoming one of them. To gain muscle, you must be in an excess of calories, but to drop body fat, you must be in a deficit of calories.
When you combine that with the amount of time that is necessary to realize muscle gain from weightlifting, it is likely that you would be in the gym for 10 to 20 hours per week. Dan’s earned a reputation for his knowledge and hard work in and out of the gym and of course his tell-it-like-it-is approach to performance enhancement! Once you are happy with your body fat percentage, calories would be slowly increased so that weight starts to increase.



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