You see, in order to build your muscles, you need to get strong first. A fat-burner is simply someone who restricts carbohydrate intake to encourage the body to burn fat for fuel. As I mentioned earlier, there are exceptions, the most notable of which are beginners. Losd SM, Vislocky LM, Carbone JW, Altieri N, Konopelski K, Freake HC, Anderson JM, Ferrando AA, Wolfe RR, Rodriguez NR. I also want to emphasize that pursuing a fat loss phase, or a muscle building phase is far superior to maximize your results.
The vast majority of men I meet and some woman too want to get more muscular while also achieving a leaner body. In other words, they want to build muscle and lose fat at the same time. Should you believe them? This article possible to lose body fat and gain muscle break down 3 primary questions to help you make the best decision for your own body and what approach to follow.
I give you this answer after one of my private clients gained 10lb of muscle and lost 10lb of fat in only a month. While he certainly is an aberration, the key point is that we were not trying to lose fat and build muscle at the same time. We were focusing on fat loss without muscle loss by lifting heavy weights — which certainly had a positive impact on his hormones — and taking advantage of his anabolic window, which I will discuss in a second.
There is not one top fitness model, or natural bodybuilder who tries to lose fat and build muscle at the same time. For people whose livelihood depends on their ability to transform their bodies, they focus on a muscle building phase of months, then fat loss phase of months. I think that should tell you everything you need to know. Building muscle is anabolic, which requires you create a calorie surplus, while losing fat is catabolic and requires that you create a calorie deficit.
Why attempt to do both at the same time for only mediocre results at best? For over 5 years of my life, I spun my wheels trying to lose fat and build muscle at the same time. I also want to emphasize that pursuing a fat loss phase, or a muscle building phase is possible to lose body fat and gain muscle superior to maximize your results. Nutrient timing is determined by 1 when you eat, 2 how much you eat, and 3 what you eat that together affect how your body responds.
There are different schools of thought regarding nutrient timing and some nutrient timing plans can get so tedious and complicated that you would have to quit your day job to follow them. The reverse is true for attempting to build muscle with some moderate fat loss. One very easy to implement nutrient timing strategy for primarily fat loss is to reduce calorie intake for most of the week.
I generally do not recommend this strategy for people looking to lose fat without losing muscle possible to lose body fat and gain muscle it can slow down progress, but I have seen it work well. In fact, many people have lost fat and gained muscle using the week BuiltLean Program. I think regardless of whether your primary goal is losing fat, or building muscle, I would lift weights that are heavy for you to handle.
The light weight, high rep strategy is just not as effective. I know I covered a lot of questions in this one article that I get ALL the time, but let me know if you have any other questions by leaving a comment below. I hope this article was informative for you! Thanks for sharing your knowledge and experience. Alexander — Thanks a lot for the kind words. Really enjoying your site. Your content seems to the point and without a lot of fluff and lofty promises like so many others. Keep the posts coming, especially the videos.
Noah — Thanks so much for the comment and congrats on following a healthier lifestyle. I have a TON more videos I plan on adding in the coming months so I appreciate the encouragement. I like your blog, specially your approached and method to gain the maximum result of diet and building muscle. I would definitely go back for your future post. Mark — Been doing cardio 5 times a week fasted or with just a protein shake prior and working out 3 times a week but not really seeing any fat loss and I am eating calories average a day my maintenance is ish.
What the heck am I doing wrong? Great article by the way! Eric — Thanks Eric. What is your height, weight, and approximate body fat percentage? Can you briefly describe your weight lifting routine? That info will better help me answer your question. I do a 4-day split 5 days a week. So I do 1 workout 2x in a week. I lift as heavy as I can…. I use only good quality EFAs Udos or burn fat burner gnc oil. I drink loads of fresh spring water.
I have been doing this for 14 weeks. Have barely lowered my body fat?
Can You Lose Fat And Gain Muscle At The Same Time?! (The Real Truth)
can’t build muscle and lose fat at the same time. losing fat at the same time is possible, my body will lose around g of fat and now. You’ll see headlines about how to get a summer body in 7 days lose fat without breaking sweat it is possible to lose fat and build muscle at the same time. Can You Lose Fat or Gain Muscle Without Losing or Gaining heavy free weights to gain muscle and lose body fat. lose as little muscle as possible.