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27.06.2014
If you want to know what it really takes to build muscle and lose fat at the same time, then you want to read this article. You may or may not be able to do it, depending on your body composition, training experience, and more. So, in this article, I’m going to help you understand how body recomposition works and exactly what to do to build muscle and lose fat at the same time.
Protein synthesis refers to the creation of new cells and protein degradation refers to the elimination of unwanted ones. Now, when we train our muscles we damage the cells in the muscle fibers, and this signals the body to increase protein synthesis rates to repair the damage. Our bodies are smart, too, and want to adapt to better deal with the activity that caused the muscle damage. Thus, what we think of as just “muscle growth” is actually the result of protein synthesis rates exceeding protein breakdown rates over time. In other words, when your body synthesizes (creates) more muscle proteins than it loses, you have gained muscle.
In short, they are doing everything they can to bolster protein synthesis and suppress protein degradation rates with the aim of gaining as much muscle as possible. In order to lose fat, you need to give your body less energy (food) than it burns over time. While necessary for losing fat, a calorie deficit causes the body to adapt in various ways. As you can imagine, these changes directly interfere with your body’s ability to create new muscle proteins. And to make matters worse, many people trying to lose weight also make diet and training mistakes that further impair muscle building and accelerate muscle loss. 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. The good news, however, is that if you’re anxiously reading this article, you probably can build muscle and lose fat at the same time. And when that’s the case, I can almost guarantee that you can add muscle and lose fat at the same time. The long story short is when you first start weightlifting, or first start properly overloading your muscles, your body is hyper-responsive and can gain muscle at a very fast rate. Most guys can gain up to 25 pounds of muscle in their first year of weightlifting (and most girls can gain up to half of that). When powered by newbie gains, you won’t gain as much muscle in a calorie deficit as you would in a calorie surplus, but you can gain enough to dramatically improve your physique. So, with that out of the way, let’s move on to how to actually build muscle and lose fat at the same time. Just because your body can lose fat and build muscle simultaneously doesn’t mean it comes easily. As I mentioned earlier, even when you do it right, muscle growth is slower while in a calorie deficit than a surplus. 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.
Wild claims on the Internet about losing double-digit amounts of body fat in a couple months and gaining the same in muscle are lies. So, with that in mind, let’s take a look at how to actually go about gaining muscle and losing fat at the same time.
Both groups ate a high-protein diet and, after 4 weeks, the athletes on a 300-calorie deficit lost very little fat and muscle while the group on a 750-calorie deficit lost, on average, about 4 pounds of fat and very little muscle. These findings completely jive with my experience both with my body and the thousands of people I’ve worked with. You can be aggressive (but not reckless) with your calorie restriction and dramatically increase fat loss without sacrificing muscle. Thus, if you want to look as good as possible when you’re lean, you want to add muscle to your frame as quickly as possible. 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 on compound exercises in your workouts. This has been known in bodybuilding and strength training circles for decades now, and you can find scientific evidence of it as well. There’s a good reason why the most popular weightlifting programs in the world revolve around building strength on a handful of key, compound lifts.
One of the first questions I had when I started lifting was how heavy I should be training. Well, I quickly learned that getting a simple answer to this question is far from simple. The amount of dissent among experts leaves you scratching your head, wondering whom to believe.
That was years ago, though, and I’ve done a lot of studying since and have worked with a few thousand people, and I feel I have an answer worth sharing. If you want to maximize muscle growth, you want to train with heavy loads and a moderate volume. As with the emphasis on compound movements, this is backed by decades of both anecdotal and scientific evidence.
A high-volume, moderate-intensity group that did 4 workouts per week consisting of 4 sets per exercise in the 10 to 12 rep range (70% of 1RM). A moderate-volume, high-intensity group that did 4 workouts per week consisting of 4 sets per exercise in the 3 to 5 rep range (90% of 1RM). Both groups did the same exercises (which included the bench press, back squat, deadlift, and seated shoulder press), and both were instructed to maintain their normal eating habits (which was monitored with food diaries). After 8 weeks of training, scientists found that the high-intensity group gained significantly more muscle and strength than the high-volume group.
It’s no surprise that the high-intensity group gained more strength, but many people wouldn’t have expected them to gain more muscle as well.
And this, in turn, results in a greater adaptation across a larger percentage of the muscle tissue. This is more important than maximizing cellular fatigue through high-rep sets, drop sets, giant sets, and so forth.
In the study outlined above, subjects increased weight on the bar after hitting their prescribed reps for two workouts.
The key here was an emphasis on overloading the muscle, not on increasing the number of reps performed. Now, that isn’t to say that higher-rep training and isolation exercises have no place in a weightlifting program. You can lose fat without doing cardio, but if you want to lose it as quickly as possible, you want to include cardio in your routine. And while you can accelerate fat loss with something as simple as walking, if you want to lose fat as rapidly as possible and don’t mind a challenge, then you want to do high-intensity interval training (HIIT). The high-intensity intervals push your body toward its metabolic limits (basically as hard as you can go) and the low-intensity intervals allow it to recover (catching your breath). This style of training is gaining more and more popularity these days because studies show it’s far better for burning fat and preserving muscle than the more traditional low-intensity steady-state cardio.
HIIT burns more fat over time than low-intensity cardio, and a study conducted by scientists at The University of Western Ontario gives us insight into how much more effective it really is.


Researchers had 10 men and 10 women train 3 times per week, with one group doing 4 to 6 30-second treadmill sprints (with 4 to 6 minutes of rest in between each), and the other group doing 30 to 60 minutes of steady-state cardio (running on the treadmill at about 65% of VO2 max). After 6 weeks of training, the subjects doing the intervals had lost significantly more fat. Significant spikes in growth hormone levels (which aid in fat loss) and catecholamine levels (which are chemicals your body produces to mobilize fat stores for burning).
The science is clear: if your goal is to burn as much fat in as little time as possible, then HIIT is the way to go. Studies have also shown that the longer your cardio sessions are, the more they impair strength and muscle growth. And when the goal is optimizing body composition (which requires progress in the weight room), you need to keep your individual cardio sessions short but intense enough to burn a significant amount of calories, and your total weekly duration relatively low. Research shows that sleep deprivation causes hormonal disruptions that can cause muscle loss, which helps explain why it has been linked to muscular atrophy.
For example, one study conducted by researchers at the University of Chicago 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%. Insufficient sleep also decreases growth hormone and insulin-like growth factor-I (IGF-1) levels, which play important roles in maintaining and building muscle mass. Studies also show that sleep restriction raises free cortisol levels, which further impairs muscle gain. And in terms of losing fat, sleeping too little can magnify your appetite, which makes you more likely to break your diet and overeat. Sleep needs vary from individual to individual, but according to the National Sleep Foundation, adults need an average of 7 to 9 hours of sleep per night to be well rested.
I saved this for last because, quite frankly, it’s far less important than proper diet and training.
You see, supplements don’t build great physiques–dedication to proper training and nutrition does. Unfortunately, the workout supplement industry is plagued by pseudoscience, ridiculous hype, misleading advertising and endorsements, products full of junk ingredients, underdosing key ingredients, and many other shenanigans. Most supplement companies produce cheap, junk products and try to dazzle you with ridiculous marketing claims, high-profile (and very expensive) endorsements, pseudo-scientific babble, fancy-sounding proprietary blends, and flashy packaging. So, while workout supplements don’t play a vital role in building muscle and losing fat, and many are a complete waste of money…the right ones can help.
The truth of the matter is there are safe, natural substances that have been scientifically proven to deliver benefits such as increased strength, muscle endurance and growth, fat loss, and more. As a part of my work, it’s been my job to know what these substances are, and find products with them that I can use myself and recommend to others. Finding high-quality, effective, and fairly priced products has always been a struggle, though.
That’s why I took matters into my own hands and decided to create my own supplements. For the purpose of this article, let’s just quickly review the supplements that are going to help you get the most out of your efforts to build muscle and lose fat. You may have heard that creatine is bad for your kidneys, but these claims have been categorically and repeatedly disproven. In healthy subjects, creatine has been shown to have no harmful side effects, in both short- or long-term usage. This gives you the proven strength, size, and recovery benefits of creatine monohydrate plus the muscle repair and insulin sensitivity benefits of L-carnitine L-tartrate and corosolic acid.
You don’t need protein supplements to gain muscle, but, considering how much protein you need to eat every day to maximize muscle growth, getting all your protein from whole food can be impractical. WHEY+ is 100% naturally sweetened and flavored whey isolate that is made from milk sourced from small dairy farms in Ireland, which are known for their exceptionally high-quality dairy. I can confidently say that this is the creamiest, tastiest, healthiest all-natural whey protein powder you can find.
And for the same reasons it’s also no surprise that fat burners are some of the most expensive supplements on the shelves and feature some of the loudest marketing claims, often making big promises of “scientifically proven” rapid fat loss. Synephrine. This increases both basal metabolic rate and lipolysis, inhibits the activity of certain fat cell receptors that prevent fat mobilization, and increases the thermic effect of food (the “energy cost” of metabolizing food). Naringin. This stimulates the production of a hormone called adiponectin, which is involved in the breakdown of fat cells, and activates a type of receptor in fat cells that regulates fat mobilization (the PPAR? receptor). Through these mechanisms, naringin also works synergistically with synephrine and hesperidin to further accelerate basal metabolic rate.
Epigallocatechin gallate (EGCG). This inhibits the activity of a different enzyme also responsible for breaking down neurotransmitters that induce lipolysis. Forskolin. This increases blood plasma and intracellular levels of a molecule known as cAMP.
Research has show that supplementation with forskolin accelerates fat loss and increases testosterone levels.
The bottom line is if you want to lose fat faster without pumping yourself full of stimulants or other potentially harmful chemicals…then you want to try PHOENIX. There’s no question that a pre-workout supplement can get you fired up to get to work in the gym. Maybe I'm being impatient because it has only been a week, but I'm paranoid about losing muscle because I always felt that I was one of those "skinny fat people" you talk about and I've lost muscle before doing crash diets. I bought your Burn the Fat, Feed the muscle program and I'm doing it right this time - all by the book. Generally you shouldn't worry too much about one week's results, even if there's a significant fluctuation (in the wrong direction).
First, keep in mind it's unlikely that you will lose a pound in a week and lose 0% fat, and therefore assume you lost 100% muscle. There's margin for error in calipers and your water weight can fluctuate greatly in either direction, masking body composition change. One of the best new terms I've heard added to the body composition vernacular in recent years comes from Alan Aragon. Given the fact that your bodyweight and your LBM can fluctuate up and down so much in the short term based on inconsequential changes, you should pay much more attention to the trend over time than short term dips or valleys.
This of course requires that you use the Burn the Fat, Feed the Muscle technique of weekly progress charting (discussed in chapter 4). I am however, very much in favor of gathering weekly feedback and making quick course corrections. If all signs point toward confirming muscle loss, you might make a program adjustment (nutrition and or training) after just one week even if it's precautionary. While I agree that we shouldn't panic about temporary fluctuations, I disagree with that premise about body comp testing less frequently.
Wouldn't it have been easier to keep a close eye on progress more often and change course before getting too far off track? MEN CLICK HERE to learn more about the proven fat burning program that gets you as lean as you want to be - AND "feeds the muscle" so you maintain your hard-earned lean body mass or even gain muscle!
WOMEN CLICK HERE and find out how you can get as lean as a fitness model, a top figure competitor or a world-class athlete without starving yourself or getting "skinny fat!" Get lean with sleek, solid muscle! Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models.
There is no doubt that building muscle is possible through the right combination of diet and exercise, as is fat loss. The first step towards gaining muscle mass and losing fat is to ensure that the calorie consumption is regulated. Make sure you have healthy, nutritious food intake which is well balanced and comprises adequate carbohydrates, fats and proteins. You need to consume some amount of fat as fat soluble vitamins are crucial for gaining muscle mass.


Make sure that you have plenty of rest and recovery as this can play a crucial role in healing muscles and ensuring muscle recovery and repair which is crucial for gaining muscle mass. Why Is This Important?Because it may be possible to lose weight and build muscle at the same time after all.Long Story ShortScientists have explained how you can add muscle while also going for a six-pack, ending the eternal conflict between bulking up and slimming down.
To do this, they add cells to the muscle fibers, and this is how muscles get bigger and stronger (and why progressive overload is so important for building muscle and strength).
Two adaptations are particularly relevant to the subject at hand: a reduction in both anabolic hormone levels and protein synthesis rates.
When in a calorie deficit, protein synthesis rates may not be able to outpace protein degradation rates and hence, no muscle growth. Contrast that with the reality that someone with 3+ years of proper training under their belts is limited to 3 to 5 pounds of muscle gain per year, and you see the magnitude of these effects. What you’re usually looking at is a combination of muscle memory, drugs, and Photoshopping. Like naringin, this also stimulates the production of adiponectin and activates the PPAR? receptor. When cAMP is high, it signifies a lack of ATP (the most basic form of cellular energy in the body) and thus initiates a process to make more ATP by burning through energy reserves (body fat).
You could speed up fat loss with a larger deficit, but you'll want to be sure your weight loss is fat before doing so.
On a Fitcast show podcast, he made a distinction between "essential lean body mass" and "nonessential lean body mass." I thought that was a brilliant way to express this difference between muscle tissue and other miscellaneous lean body mass.
For example, if your progress chart shows two, three or more weeks in a row with loss of lean body mass you can feel fairly safe in assuming that some of that is loss of muscle and corrective action should be taken.
After just one week, you would still be prudent to ask yourself whether you think that measurement and assessment (lost lbm) is correct, based on everything else you see going on - such as how you look in the mirror, your strength level, etc. I know trainers who insist that weekly body composition testing is too often because body composition doesn't change that much in a week.
I believe in getting frequent feedback and making frequent course corrections when necessary. He checks his instrumentation constantly en route, and though he is actually veering off course all the time, he makes constant course corrections, eventually arriving in LA as if he went in a straight line (in reality he zig-zagged his way there, actually getting where he wanted to go as a result of going off course).
I hope you see the obvious relevance of this analogy to your body composition improving endeavors. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing ripped 3.7% body fat level without drugs or supplements. Building muscle mass and gaining muscle while losing fat is possible through careful adherence to a strict diet and exercise plan. For gaining muscle mass, you need to ingest about 1.5 to 2 grams of protein for every kilogram of body weight. Lift heavyweights for fewer intervals and ensure that you bench press heavy weights in basic movements.
Cardio training involves running, spinning, sprinting, cycling, jogging, walking and swimming.
Ensure that you have rest periods between sets and do high intensity interval training exercise.
If it creates more or less the same number as it loses, you have neither gained nor lost muscle. If not corrected, the course deviation would continue to widen, and just a few hours later, our pilot may wake up and find himself in Alaska! Make sure your weight training program is properly designed to help you get stronger and you are working on increasing your strength. Be certain that (a) you are not overtraining in duration or intensity, (b) you are allowing adequate recovery time in between workouts (appropriate frequency of training), and (c) you are allowing appropriate recovery for your body (some people can thrive on higher volume, higher frequency training, others cannot). Studies on concurrent endurance and strength training show that cardio can interfere with strength at levels of more than 3 days a week especially if all the cardio you do is high in intensity.
It has been shown not only to help improve performance during strength and anaerobic training, but also to help prevent muscle loss. Be more proactive in ensuring that your calorie intake is optimal for gaining muscle and losing fat.
Take Omega 3 fatty acids as a supplement as this is great for ensuring that your muscles heal and recover. Should I drop my calories further or does it sometimes take more than a week for things to start taking effect? Sure, he could change course in Alaska, but he would have taken a time-consuming and costly detour.
Below 100 grams neuroendocrine abnormalities such as decreased thyroid conversion may occur. However some people - women in particular - avoid serious weight training and almost everyone misses workouts or just goes through the motions from time to time.
The research also showed neuro-endocrine adaptation to calorie restriction and increased hunger which could indicate likelihood to eat ones way out of calorie deficit. However, for maximum fat loss, it's beneficial to include frequent cardio, so this is a conflict of opposing goals.
There is no doubt that staying well nourished also props up your ability to be able to exercise at greater levels of intensity. Even the contents of your digestive system will show up as lean body mass in some body composition tests, right? If results aren't forthcoming, you can't afford to not get the most from every workout, let alone miss. If you're doing body weight exercise or non-progressive types of strength training (if you're bopping around in your living room with a DVD "workout"), it's time to step up your game. If you're getting healthier, leaner, stronger and more muscular consistently, with under 7 hours of sleep, god bless you.
One solution is to keep up the frequent cardio but keep some of it low to moderate in intensity and don't overdo the duration (hours and hours of daily cardio are not needed. Strength training is optimal for  gaining muscle mass and increasing the size of your muscles.
See to it that you have a period of warm up before you exercise, as this significantly reduces the risk of energy and ensures that you have better reflexes during the workout session. They cut down on their calorie intake by 40 percent and had them work out six times per week.
If you're weak as a kitten because you starved yourself on some insane close-to-zero carb diet, that makes muscle-building training awfully difficult. Join a serious gym, or put a power rack down in that dark, dingy basement of yours and start lifting some real iron. If you're stressed and you know it, escape the source of the stress or develop coping mechanisms fast or your training will be an uphill battle.
If you can't lose fat with 45-60 minutes per day, there is something horribly wrong with your nutrition). Backing off high volume cardio when fat loss is a primary goal is counter-intuitive, but if there are confirmed losses in LBM, and you've been stressed and overtrained, sometimes it's better to use moderate amounts of cardio and manipulate your nutrition to get the calorie deficit you need.
Did they balloon back to their old weight?Disrupt Your Feed: Lose fat while gaining muscle?



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