Can you gain that lost muscle when you train to lose fat? I hope was clear enough with my question.
How To Build Muscle And Lose Fat At The Same Time: Can It Be Done?
Although it would likely be minor in comparison to someone who built muscle due to weight training and then lost that muscle. Hi, Thanks so much for your good help. I just lost 25 pounds in four and a half months. I started feeling weaker so I searched how to lose fat and not muscle and found you. I learned i was eating about half as much as I should and was indeed losing muscle maybe more muscle than fat.
I am happy with the way I look body wise. Am I right in assuming that from here on I just need to follow your basic guidlines to get my muscles a little bigger. A question… Im female, 1. Id do lower body one day, then upper body the next. Then Upper again, lower again, then rest 2 days. So 4 weight training days a week, Unfortunately i thought that loosing fat whiles gaining muscle was possible so i was working on that. Iv been pushing myself each time i go to the gym to beat my previous record be it by adding weights or adding an extra rep.
Everything was going great, i was getting stronger each time… Until A few days ago, i actually noticed that im getting weaker!!! As i benched pressed 90 kg instead of d regular So i figured it must be cos im under eating?
Im not sure wat to do now as i really dont want to gain more weight but i wanna grow muscle!! Should i slowly add more calories into my diet?
Do u do private couching? This would mainly depend on what your body fat percentage currently is. Accurate meaning no bio-electric scales, they suck. I want to focus on losing about 10 pounds of fat or at least mostly fat and little or no muscle , and then add on some muscle once my body fat is much lower.
- Two Little Facts… One Big Problem.
- Can It Be Done??
- You are here;
I have a pretty decent calorie deficit about daily , but am really inactive because of an office job and college classes. From reading your website it seems that lifting heavy weights is the way to go. Do you have any recommendations on how I should go about doing this? It happened through excessive cardio and eating too little. Would you recommend I purchase your muscle building program? I really want to gain msucle. I look very thin, but no muscle tone. What would you recommend?
Progress has been very slow and I would have given up ages ago except that I love the lifting. If you are able to progress in a deficit, definitely go for it! But if not, the goal is to at the very least maintain your current levels of strength. I weigh an am a total noob to this workout thing.
I weigh an would like to weigh Thanks for killing the words of other folks that were causing me some confusion. I started at the gym about 4 months ago, assuming that it would be easy, but have made little progress. When I realised this, I started researching the topic and have found your website to be very useful. I now realise my lack of gains has been caused by not eating enough. My ultimate aim is to tone my stomach and lose the love handles, while maintaining and ideally gaining strength for playing rugby.
If I do this, is there any way I can avoid dropping chest size I don't want my suits to look too big and maintaining strength? Does this rely on continuing to lift weights and eating protein? Should I carb cycle, with maintenance calorie intake on exercise days, and a deficit on non-exercise days? Regarding losing fat without losing muscle, read this.
Regarding cardio, read this. What method did you measure your BF with? Those articles are very useful. BF was measured using a bioelectrical impedance machine available through my employers occupational health offering. It seemed fairly sophisticated, and to be honest, comparing myself to BF photo charts, seems fairly accurate. Bio impedance is actually pretty well known for its inaccuracy.
Thank you for this lovely article. I am 5 feet 6 inches and i weigh pounds. I am bodybuilding since the past 3 months with great results. I feel my muscles bigger and stronger. Just a week ago I cut completely on sweets — yes I used to eat chocolates and cakes once a day at least — and I am monitoring my food intake but I am not going a great job at it. I am trying to make sure however to eat enough protein and to not eat processed food like biscuits and stuff. I need your advice on how to lose weight.
All I want is to still myself slim and keep my newly developed muscles.
The Best Way to Gain Lean Muscle
If you have a question or comment about this article, or just want to give me your feedback on it, feel free to contact me directly by using the contact form here. And today, I want to answer one that is somewhere at the very top of that list… How do you build muscle and lose fat at the same time? There are primarily 4 groups of people who can do it. In no specific order, they are: Fat Beginners The untrained state beginners are in when they start working out makes them primed for rapid improvements in virtually every area, especially strength and muscle.
People Regaining Lost Muscle Similar to the fat beginner, there is another group of people who will be able to pull off a similar type of magic. For the most part… everyone else. Bullshit Do me a favor. During this time, you should most definitely still be weight training intelligently so you can, at the very least, maintain your current levels of muscle and strength while body fat is lost. During this time, you should most definitely still be paying close attention to your calorie intake and rate of weight gain, and really just be optimizing your diet and training in general so that you gain as much muscle as possible while keeping fat gains to an absolute minimum.
I just put out a new program designed entirely for this exact purpose. Summing It Up So, there you go. In the end, muscle will be built and fat will be lost… just not quite at the same time. Can It Be Done? I just have one question… do we get to ride the unicorn? Basically, the way this works, I will tell you anything is possible for the right price. You sir have mastered the art of being a fitness guru.
I always aim to clairvoyantly time my articles perfectly. Solid article as always. Yup, pretty much a combination of reasons 1 and 2 bullshit and stupidity. Yeah I think you generally covered it in this article and elsewhere. The theory would be that: That theory is pure nonsense from top to bottom. You already addressed this in the past but never in this much detail. Glad to hear it man… glad progress is going well!
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This is one of them. Hey Jay, First of all, Awesome article as usual. Let me share something! Anyways, great article, good job! Hi Jay, great article! Couple questions unrelated to the article: Thanks and great site! It would take a full article to answer most of your questions about cardio. Have 2 Serving in a day that can boost up 50g proteins, BTW to get g is not easy…Okay you might able to do it in one day but. Hi, Im currently dieting and wondering how often i should train. It covers everything you need to know, including training frequency. Sup, I can say that all of the instruction laid out on his both website best diet plan and this , is proven to work.
For bodyweight moves, do more reps if you can—some bodyweight exercises are challenging enough. Up your rep speed. Another way to place more stress on your body is just to complete your reps faster without sacrificing form. A good pace is one repetition every two seconds. You should still be able to maintain your form. Stick to low-impact, light cardio.
And not very much of it. Cardio gets your blood flowing so that your muscles are receiving more oxygen, which promotes muscle growth. But don't do much of it: You should always be lifting more often than doing cardio if you want to increase your muscle mass. A good plan to stick to is strength training three times a week, and one day of light, low-impact cardio—no six-mile runs. Think about a long-distance runner's body very lean, low body fat compared to a sprinter's body more muscular.
Also don't do cardio before your strength training session if you do choose to do them on the same day. This will fatigue your muscles, and you'll sacrifice form and increase risk of injury. Arnold won seven Olympia's and Yates only won six, so does that mean Arnold's style was better?
No, of course not. Does it mean that if you train like Arnold or Yates, you'll look like them? It doesn't work like that either. Factors For Training Needs. We all know someone who trains less than we do, and with less consistency and intensity, may grow faster than we do.
It's a fact of life. The Arnold Schwarzenegger's of this world were literally born to be bodybuilders. Some guys have cows instead of calves and they hardly train them. Other guys will train their calves until they puke and there lower legs still aren't over 14 inches. Your body won't resist producing more muscle when you've provided conditions for growth. Larger bones might also allow you to handle heavier weights, which help in stimulating muscle growth. Muscles are made up of fast-twitch and slow-twitch fibers. The ratio of these fibers plays a vital role in how fast you can grow and how much muscle you can pack on.
Distance runners have many slow-twitch fibers and it's fairly obvious they don't have the genetic gift of attaining an abundance of muscle mass. Steroids and performance-enhancing drugs will work really well for some but not as well for other people. It also needs to be noted that side effects are harsher for some individuals. You never know which one you'll be genetically gifted for - results or side effects. For this reason alone, it's not worth crossing over to the dark side.
One expert will recommend a gram of protein per pound of bodyweight. A pro bodybuilder says you should eat at least two grams per pound of bodyweight. Don't eat fruit or eat fruit to help cleanse your system. Show me someone who can eat three pineapples for breakfast, three for lunch and four for dinner and I'll show you someone that's going to be sick to their stomach and will never eat a slice of pineapple again for the rest of their life! Hopefully we can make sense of all this conflicting information.
The important thing to do is to analyze and compare the information that you assimilate. Look for things in routines and diet that have similarities. Are there exercises that everyone seems to do? What foods are recommended time and time again from various athletes and trainers? Which supplements do most people use? You get the idea. Deciphering all the similarities will guide you down the path of discovering your own "magic formula.
For breakfast, eat five or six egg whites scrambled with two yolks, a glass of milk with a scoop of whey protein in it, and a bowl of grits or oatmeal. Two hours later have a Meal Replacement Shake. For lunch eat a chicken breast, a cup of rice, a salad and an apple. Have another protein drink mid-afternoon. Before your workout, take in a scoop of whey protein and some dextrose. Take the same thing immediately afterwards. For dinner, have a steak, a potato, some veggies and a couple slices of bread.
Have another MRP protein drink before bed. Repeat the process the next day and for the next five years. Now look back at how far you've come.