Is it really possible to gain muscle & lose fat at the same time?
The conventional wisdom of bodybuilding & fitness experts would tell you that it’s not possible to lose fat & build muscle at the same time. After all these are two very opposite things where you typically gain some fat along with muscle during bulking cycles, & lose some lean muscle mass along with body fat during cutting cycles. So it would seem counter-intuitive to say that you can burn fat &gain muscle at the same time. However, it becomes very interesting to see the hundreds of cases where individuals experience some fat loss & muscle gain.
In many cases, it is common to see decreases in body fat combined with small increases of lean muscle mass; however, one thing that you won’t see for certain is for someone to experience large increase in lean muscle combined with a large decrease in body fat. So what’s important to keep in mind here is that while simultaneous large increase in muscle & large decrease in fat is not possible, it is possible to see large decrease in body fat with small increases in lean muscle, or large increase in muscle mass with small decrease in body fat.
- Eat a meal in the morning & continue to eat every three hours for the rest of the day. Combine protein, complex carbs & healthy fat with every meal to balance them out. Baked salmon with steamed broccoli & brown rice is a balanced meal example.
- Drink water throughout the day to hydrate your muscles, & keep your intake of empty calories to a minimum. Avoid beverages that are high in sugar & calories like soda, sweetened teas, beer, wine, mixed drinks and lemonade.
- Increase your intake of healthy foods: fruits, vegetables, whole grains, lean beef, eggs, low-fat dairy, nuts, oils, beans & fish. Stay away from foods that are processed & high in saturated fat(Butter, Dark Chocolate, Whipped Cream)
- Perform multi-joint exercises to build muscle mass & tighten your abs. Do exercises like squats, bench presses, clean & presses, deadlifts. Use weights that are so heavy that you can only do eight to 12 reps with good form. Do 4 or 5 sets & work out 3 a week on noncardio days.
- Sleep well to increase your energy levels & boost your muscle recoveries.
- Add cardio to help lose fat. Do at least 30 minutes on the days that you are not lifting weights.
- Limit Alcohol Consumption
[box style=”quote”]Eating small meals throughout the day will keep your metabolism lifted, energy levels high and appetite under control. Multi-joint exercises works more than one muscle at a time, and they also cause you to contract your abs forcefully to generate power. Being that they work multiple muscles, they promote fast gains in size![/box]