How can you lose fat and gain muscle at the same time?
Are you trying to lose fat and gain muscle and to achieve this you are looking for a food plan and a training program that allows you to meet both objectives? Probably all you’ve found is a series of disappointing articles that claim it’s impossible.
The reality is that this has only part of the truth. Although there are a number of ?but? and ?perhaps? on the way, it is possible to lose weight and strengthen the muscle mass simultaneously. However, although you can achieve both, you cannot do them at the same pace. Except in isolated cases, you will never be able to build muscle at exactly the same rate at which you lose weight. This is due to the opposing demands that the two objectives imply for your body.
Building a large amount of new muscle tissue requires a lot of energy. In other words, you need a surplus of calories to consume more energy than your body needs to maintain its stable weight.
Losing weight, on the other hand, requires a deficit of calories, which means spending less energy than the body needs to sustain its weight.
What usually happens is that people set their energy demands too high to lose fat, too low to promote muscle development. As a result, they don’t see much progress in either direction.
Ideally, the energy your body needs to build up muscle mass should come from the stored fat. But when your body is in a predominantly catabolic state, gaining muscle is not its priority, thereby substantially reducing muscle protein synthesis.
There are abundant calorific cycles that claim to be able to solve this problem, but then they are not able to replace a kilogram of fat lost by a kilogram of muscle gained. The best you can aim for is to produce a small gain of muscle while losing countless amounts of fat.
As mentioned previously, there are caveats. The most notable is in overweight beginners. Take a set of people who have never lifted weight and put them on a diet under a weight-loss training program. It is quite possible that substantial gains in muscle mass can be observed.
In fact, scholars at the U.S. Sports Academy have observed a set of overweight beginners who, over the course of a 14-week training program, lost about eight kilograms of fat and gained more than four kilograms of muscle. In other words, they gained a good amount of muscle in unison that lost almost half a kilogram of fat a week.
Even for beginners who are not overweight, losing fat in unison is absolutely viable.
A good example is an investigation carried out by an applied psychology gazette, which tracked changes in the muscular composition of a group of thirty men who had never lifted weight.
The thirty men were divided into three different sets. Set 1 was to run three times a week for twenty-five-forty minutes at sixty-five- eighty-five percent of its maximum age-derived heart rate. The second set had to lift weight while the third set did the two combined routines on exactly the same day, always and in all circumstances starting with weight training.
The third set training program involved a combination of weights with resistance machines, and was divided into upper body exercises (Monday), lower body exercises (Wednesday), and both body exercises (Friday).
During the first two weeks of the program, participants performed ten to fifteen reiterations per series, with three series per exercise. Then, throughout the final eight weeks, the first series was to involve ten to twelve reiterations, the second eight to ten, and the third four to eight.
The results were: runners lost an average of two kilograms of fat, but also sacrificed some muscle mass. The set that was to lift weight gained around two kilograms of muscle while reducing one kilogram of fat. The best results were achieved by the third team. Despite the fact that they began the experiment with an anatomical fat percentage of only 12 percent , the participants gained about three kilograms of muscle mass and reduced slightly more than 2 kilograms of fat.
Despite the fact that these people were not overweight, they were beginners in strength training. It is during the first months of exercise where people evolve faster, so whoever is sustaining a rhythm of sustained training will not see great progress in the short term. For a bodybuilder with years of training, the goal before gaining muscle is to sustain everything he has achieved so far.
For those who have been in shape before, it will be easier to lose fat and increase muscle mass simultaneously.
When a muscle is retrained, it tends to strengthen faster than that muscle that has never been exercised. This phenomenon is known as muscular memory.
It’s not that your muscle really remembers anything, but when you train, the number of nuclei in the muscle cells (which play an essential role in building muscle again) medra when you lift weights, even before the muscle cell itself begins to thrive.
But these cores don’t get lost if you stop training and your muscle shrinks. Instead, the auxiliary nuclei form a genre of muscle memory that allows the resumption of exercise to easily recover lost muscle mass.