Gaining Muscle and Losing Fat At The Same Time: Is It Possible
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Home Page > Sports and Fitness > Gaining Muscle and Losing Fat At The Same Time: Is It Possible
Gaining Muscle and Losing Fat At The Same Time: Is It Possible
Posted: Sep 23, 2010 |
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How can I gain muscle and lose fat at the same time? Thats right up there with How do I get six pack abs as one of the most frequently asked fitness questions of all time. The problem is, when you ask it, you get all kinds of conflicting answers – even from experts who are supposed to know these things. So whats the deal? Is it really possible to lose fat and build muscle simultaneously?
Short answer: Yes its possible to gain muscle and lose fat at the same time.
Long answer: Its difficult and its complicated, unless you really know what youre doing. Allow me to explain.
First we have the issue of whether you really lose fat and gain muscle at the same time.
Well, yes, if your definition of the same time is say, a month or 12 weeks. But in that case, youre probably not gaining muscle at the same time literally speaking, as in, right now this very moment you are reading this, or 7 days a week, 24 hours a day for months in a row.
The best explanation for whats really happening is that you alternate between periods of caloric surplus (anabolism) and caloric deficit (catabolism) and the net result is a gain in muscle and a loss in body fat.
You see, if you stay in a calorie surplus, its the bodys natural tendency for body fat and lean body mass to go up together. And if you stay in a calorie deficit, its your bodys natural tendency for body fat and lean body mass to go down together.
There may be exceptions, but the general rule is that it is usually very difficult to gain muscle and lose fat at the same time – the mechanisms are mostly antagonistic to one another. When big increases in muscle and big decreases in fat are seen at the same time, its almost always the result of unusual conditions – I call them X factors.
The 4 X-Factors
The first X-factor is training age. Ever hear of newbie gains? The less trained your body is and the further you are from your genetic potential, the easier it is to gain muscle. The reverse is also true – an advanced bodybuilder with 20 years experience would be thrilled just to gain a few pounds of solid dry muscle in a year!
The second x factor is muscle memory. Its easier to regain muscle youve lost than it is to gain new muscle in the first place (ergo, the fat out of shape semi retired bodybuilder who starts training again and blows up and gets ripped overnight).
The third X factor is genetics (or somatotype). Ever heard of the genetic freak? Thats the dude who sprouts muscle like weeds even when hes on the 50-50 diet (50% McDonalds and 50% pizza) and he never gets fat. (That dude chose the right parents!)
The fourth X factor is drugs. It would stun (or sadden) you if you knew how many people take performance and physique-enhancing drugs. Im not just talking about pro bodybuilders, Im talking about Joe six pack in the gym – not to mention those fitness models you idolize in the magazines. How did some of them get large muscle gains with concurrent fat loss? Chemicals.
Im not a gambling man, but Ill place a wager on this any day: Ill bet that in 99% of the cases of large muscle gains with concurrent large fat losses, one or more of these x factors were present.
Thats not all! There are actually 5 more X factors related to your body composition and diet status (the X2 factors). I talk about those in my new program, the Holy Grail Body Transformation System . More on that later.
So youre not a beginner, you dont take roids, youre not a genetic freak and you have no muscle memory to take advantage of. Are you S.O.L? Well, I do want you to be realistic about your goals, but
There IS a way for the average person to gain muscle and lose fat at the same time.
The Secret: You have to change your temporal perspective!
Traditionally nutritionists and fitness pros have only looked at calorie balance in terms of 24 hour periods. At midnight, you could tally up the calories like a shopkeeper closing out his register, and if the balance were positive, youd say you were in a surplus for the day. If the balance were negative, youd say you were in a deficit for the day.
But its entirely possible that you might pass through periods of within-day surplus where you were in a highly anabolic state (for example, you eat the biggest, highest carb meal of the day after your workout), and you were in a deficit the rest of the day.
Furthermore, exercise changes everything. Certain types of training will alter your hormones and physiological response to how you handle calories and nutrients.
If you did intense weight training, and you timed your nutrient intake just right, isnt it possible that you could gain a small amount of muscle during those anabolic hours, while losing fat the rest of the day? Granted it might only be grams or ounces – but what if you kept that up for a week? A month? Three months?
As you pan out and look at the bigger picture, what if most days of the week you were in a deficit for the entire day, and on some days of the week you were in a surplus? If so, then isnt it possible that over the course of the week, youd have a small net gain of muscle and loss of body fat as a result of the caloric fluctuation?
These within-day and within-week phases are what I refer to in my new body transformation program as nutritional microcycles and mesocycles. If you also had a primary goal with a longer term focus of several months, say 12 weeks or 16 weeks, that would be a nutritional macrocycle.
What Ive just described is nutritional periodization. Some people call it cyclical dieting. Its where you manipulate your calories (primarily by fluctuating carbohydrate intake, hence carb cycling) in order to intentionally zig zag your way through periods of surplus and deficit.
The end result: muscle gain and fat loss during the same time period!
I know that someone out there is having a hissy fit because Ive only talked about calories: deficits and surpluses. Rightfully so. Calories matter but theres more to it than calories – most importantly, hormones and nutrient partitioning.
If youre in a calorie deficit you are going to pull energy from your body. The question is: From WHERE? If your hormones are out of whack because youre eating crap and youre living an unhealthy lifestyle, you could lose more muscle than fat in a deficit and gain almost pure fat, not muscle, in a surplus!
But WHAT IF you could manipulate within day energy balance, use nutritional periodization AND control your hormones with food and lifestyle strategies?
NOW we are seeing how concurrent muscle gain and fat loss are starting to look possible!
Make no mistake – concurrent muscle gain and fat loss is a difficult goal to achieve. Its the Holy Grail of Fitness Goals. The good news: difficult does not mean impossible. Or as George Santayana said, The difficult is that which can be done immediately, the impossible, that which takes a little longer.
If youd like to learn more about losing fat and gaining muscle at the same time, I just recorded a fantastic introduction to the subject in a one hour interview and you can get it for free as a gift from my new website because I want to get the word out about my brand new Holy Grail Body Transformation System.
In my new program, youll hear all the details about nutritional periodization, cyclical dieting, hormonal manipulation, within day energy balance, nutrient partitioning, AND the all the X factors, including the 5 X2-Factors – which are the keys to gaining muscle and losing fat at the same time.
Youll also get my new TNB training system, which was originally published as a workout in Mens Fitness magazine. Then I expanded it into a total program that has never been seen before except in my members only inner circle.
My new free report that you can download now in MP3 and PDF (transcript) is available for a limited time this week over at The Holy Grail website. Its a great introduction to the program and youll pick up some great tips just from this free report alone.
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