Is it possible to build muscle and lose fat in the same time?

Is it possible to build muscle and lose fat in the same time?

This is one of the most discussed dilemma in bodybuilders community. The dream of each bodybuilder is to get bigger and stronger, but with minimum or even no fat gains. Also, there are many people who do strength training, while following low calorie or any other diet with nutritional deficiencies. This is the biggest mistake and stay far of such idea!

As you know for building muscle mass you have to increase calorie intake, while for burning fat you have to decrease it. During weight loss body burn fat deposits for getting energy.  So, is it possible to lose fat while getting lean, if yes, how?

Despite it is quite complicated, building muscle and losing fat simultaneously can be done. You just have to be very careful to what you eat and what type of training you follow.

When it comes to building muscle mass there are two main option. The first category are people who eat a lot, hoping that the more they eat, the higher is protein synthesis and in results the muscle mass grow.  This is not as simple as it may seem at first glance. Body cannot assimilate so many calories at once. Growing muscle will take away calories necessary for their growth, while the remained calories will just be stored as fat. Thats’ why people who follow a diet higher than five thousand of calorie a day, which is much more than body needs for muscle growth, will gain fat too.

The second option is about a more moderate approach - ensuring the calorie intake necessary for muscle growth and no more. This will help you increase muscle mass with minimum or even no fat addition.

Most of bodybuilder who wants to increase muscle mass need around 3200-4000 calories for muscle growth. The excess calories should be 10-20% compared with a conventional diet to gain muscle mass. For almost men this means an addition of 400-500 calories to their traditional diet. So, if you follow a daily diet of  3000 calories, you will need just to add 50o calories for building muscle mass. If your diet excess this amount of calories, there are big chances that your body will store calories as fat. And this means that you will not succeed in your attempt to build muscle with minimal or even no fat addition.

Anytime you increase daily calorie intake, your body metabolism try to keep the balance of your body weight. That’s means that your body at one moment can get accustomed to the amount of calorie it get for muscle growth. This means that you will have to increase after a while the amount of calorie to keep muscle growing.  Maybe you have heard people talking about their initial calorie intake being 3000, for example, and after a while it raise to 4000 or bit higher. The necessity to increase amount for calorie for muscle growth explain it.

The best training method to follow when looking to build muscle and burn fat simultaneously is weight lift training. It is very important do not overdo-it. For example, you can train 4 times a week. The duration of first three workouts should be no longer than 40 minutes, while the 4th workout should be longer up to 90 minutes. Try to make your calorie intake in the 4th day slightly higher, as your bdot will need them for energy. The best exercises to be included in a such training are:dumbbell chest press, dumbbell shoulder press, pull-ups/pull-down, squats, deadlifts and incline crunch. Choose to do three, four sets by 12 repetitions for each of them you will get great results.

build muscle and lose fat

Cardio training is also good for this goal, but should not be too long. You can opt for a ten minutes cardio training before your weight lift workout. If you follow a low calorie diet, you have to know that performing much more aerobic workout may inhibit muscle grow.

Here are some other very important tips to follow for building muscle and fat burn in the same time:

 
-Eat at least six times a day. Eating less than this number means that you get deficient amount of calorie to keep muscle grow. Also, it may means that your body get a big amount of calorie during one meal and is unable to assimilate it. This can lead to fat addition.
- Keep your one time calorie intake around 600, not higher.  If you have to consume 3500 calorie a day, then divide it on six meals. You will get a medium size meal,and thus your body will be able to assimilate it.
-Do not avoid aerobic exercises. Minimize it duration only if you follow a low calorie diet or you have a fast metabolism. Overwise, cardio training is recommended, especially in case your calorie intake is high.
-Eat natural products able to increase your metabolism. Fresh vegetables and lean proteins. Good source of carbohydrates are oatmeal, whole grains, beans, brown rice and potatoes. Your protein intake have to be around 1-1, 5 g per pound of bodyweight. Following this dose means that your muscles will get right doses of amino acids for maintaining and building muscle tissue.
- Never count out good sources of fat, like avocado, walnuts, almonds, olive oil, natural peanut butter, some egg yolks and sunflower seeds. Healthy fats are essential for keeping the high level of testosterone, burn fat and other important process. Also, these fats are great for fulfilling your 3000 calorie intake. You will have not to eat big amount of meals for this, if you opt to include in your diet “good” fats.
-Exclude from your diet refined food and junk food. Try to eat as more as possible healthy foods. There is no difference between food for muscle growth and for losing fat: It just a matter of number of calories.
-Rest at least 8 hours per day. You have to know that during rest period, body restore muscle by creating more muscle tissue, which leads to muscle grow. So, there is muscle grow with enough sleep. Unless, you choose to use steroids.

So, one way to build muscle and burn fat is to ensure your muscles with calories necessary just for muscle growth and no more. This means a calorie intake of 3000-4500 calories divided on six meals throughout the day. It suppose there will be no fat addition, since all amount of calorie will be used for muscle building. The best will be to combine such a diet with a lift weight training. Also, a ten minute cardio training before the lift weight workout is advisable.

Another way is to use “bulking and cutting” cycles, in other words periodization.  It means that you will follow a rich diet, focusing on building muscle mass. Once you get it, switch to cutting training and diet, thus you will manage to build muscle and get rid of fat. If you choose to follow such a method, be careful do not add more than 30 % of fat during bulking period, and do not burn more than 30 % during cutting cycle.
As you see it is not impossible to build muscle and burn fat in the same time. It is true that you will not be able to get massive muscle mass, but a general increase of muscle mass will be achieved. And, most important you will get rid of fat. This mean that your muscle get a better exposure, as they are not more covered by fat.

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About F Kyle

It just me, i love to write and sharing nice articles and stories about sports, anabolic steroids and about how to build solid muscles.

2 Comments

  1. Scott Robinson

    August 28, 2014 at 8:56 pm

    I’ve never gotten good results from 3 sets of 12. I went at that for years and just looked a little fit. Then I started taking a weight I can lift 10 reps, doing sets until I max out at 3 reps, move down weight to what I can lift 10 reps, do that until i can only do 3 reps, keep doing so until I can barely lift anything. give 2.5 weeks of rest. do it again to that muscle. another 2.5 weeks of rest. at this point i notice some good gains. I end up doing about 30 sets in one of these.

  2. CM Punk

    January 30, 2018 at 4:56 pm

    Is the person that wrote this article in 3rd grade? Horrible grammar. I know that isn’t the point here but come on, goodness.

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