Build muscle lose fat

Build muscle lose fat
Build muscle lose fat
Build muscle lose fat
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                             Build muscle lose fat

    Build muscle lose  fat
    With very few exceptions, losing a lot of fat and gaining a lot of muscle at  the same time is very hard to do. 
    That's because of the opposing demands these  goals impose on your body. To build a lot of new muscle tissue, your
    body needs energy. In other words,  you'll need to overfeed — to consume more calories than you're burning  each day.
    To lose fat, you need to underfeed — to consume fewer calories  than you burn.If you do try to do both things at once,
    your progress in either direction  will be so frustratingly slow that it won't be long before you feel like  throwing in the 
    towel.It would be nice if the energy your body needs to build new muscle tissue  came from stored fat. But, when your 
    body is in a predominantly catabolic state  (which it will need to be if you want to lose fat), gaining muscle is not its 
    main priority.         
    Here are two studies that illustrate what I'm talking about.
    In the first trial, researchers from California State University tracked a  group of healthy men for eight weeks [3]. 
    The men consumed an average of 4,339  calories daily, and trained with weights four days each week for 60-90 minutes.  
    On average, the men gained six pounds of muscle and one-half pound of fat.In study number two researchers instructed 
    a group of men to switch from  their normal diet to a low-carbohydrate diet [2]. Some of the men also trained  with
     weights several times each week. Total fat loss at the end of the six-week  study was just over seven pounds. The men 
    also gained just over two pounds of  muscle.Here's a summary of the results:  

    Calories per pound of bodyweight 25.7 calories
            Muscle mass +  6.4 pounds
            Fat mass + 0.4 pounds
    Calories per pound of bodyweight 13.4 calories
            Muscle mass + 2.4 pounds
            Fat mass - 7.3 pounds

    As you can see, overfeeding led to far greater gains in muscle than  underfeeding. And underfeeding led to a greater loss
    of fat than  overfeeding.The men who overfed gained an average of 0.8 pounds of muscle per week. The  men who 
    underfed gained an average of 0.4 pounds of muscle per week. In other  words, the group who overfed gained muscle at 
    twice the rate of the group who  underfed. So, you can lose fat and gain muscle simultaneously. But you can't do both 
    to a significant degree at the same time.
    One exception to the rule is beginners, or more specifically, overweight  beginners. 
    A relatively lean beginner who wants, for example, to go from 12% to 9% body  fat isn't going to lose fat while they gain 
    muscle, mainly because they don't  have much fat to lose in the first place. The leaner and more muscular you get,  the 
    harder you'll find it to lose fat and build muscle simultaneously.And if you're a beginner trying to gain weight and build 
    muscle by  overfeeding, your body is in an anabolic state. You won't be able to lose fat  while still consuming more 
    calories than you burn.However, overweight beginners on an exercise and nutrition program that's  geared towards fat 
    loss can gain a significant amount of muscle mass  while losing fat.A good example of this comes from research published
    in Medicine and  Science in Sports and Exercise [5].For the study, researchers from the United States Sports Academy 
    tracked a  group of previously sedentary men (i.e. overweight beginners) who performed  both endurance and resistance
    exercise three days per week for 14 weeks.On average, the men lost 16.3 pounds of fat and gained 9.5 pounds of muscle.
    In other words, they gained a significant amount of muscle while also losing a  large amount of fat.However, even for 
    beginners, this is an unusually large muscle gain given  the rapid rate of fat loss.When I looked at the results of the 
    study in detail, the numbers for lean  mass do show a large standard error (an estimate of the amount of variation to  be
    expected in a particular test).So, it's possible that one or more of the men in the study was genetically  predisposed to
    build muscle, while others might have made slower progress.Let's say that you take a group of six men and put them on 
    a weight-training  program for 12 weeks. Two of the men might make reasonable progress and gain  five pounds of muscle.
    Another two might make very slow progress, and gain only  two pounds.If we average out this set of results, the average 
    lean mass gain is 3.5  pounds.But, if the other two guys have an easy time putting on muscle (let's say  they gain 12 pounds
    of lean mass), they're going to skew the results of the  group. They're called "outliers" because their results lie outside  
    the normal range.Adding their results to those of the other four men bumps the average muscle  gain up to 6.3 pounds, 
    which isn't really an accurate reflection of the results  of the group (remember that two-thirds of the men gained 3.5
    pounds or less).Although individual results for each subject aren't listed in the United  States Sports Academy study, I'm
    guessing that the presence of a few outliers  explains why the average muscle gain is so large.One other reason that 
    beginners usually respond better to resistance  exercise is that they're a long way from the upper limit of what they're 
    capable of in terms of muscle mass.

    The closer you are to this upper limit — known as your ceiling of  adaptation — the slower your gains will be.
    Someone who's been working out with weights for 10 years, for example, will  gain muscle a lot more slowly than someone
    who's just starting out.Anyone who's been in shape before will also find it easier to build muscle  and lose fat 
    simultaneously when returning after a layoff. When a muscle is  trained, detrained and retrained, there is a faster change
    in muscle size  during retraining compared to the initial training period from an  untrained state [6], a phenomenon that 
    some refer to as "muscle  memory."From a personal point of view, it seems easier to drop my body fat to a level  that I've
    achieved previously compared to losing it for the first time.In many cases, the people in the before-and-after pictures you 
    see in the  magazines are fitness models who have spent a few months "slacking  off" prior to getting their "before"
    pictures taken.Because they've been in shape before, it's a whole lot easier for them to  regain their old figure than it is 
    for someone who's starting from scratch.Whether or not you can build muscle lose fat at the  same also depends on 
    how you define "at the same time." If you spend  5-6 weeks gaining weight, followed by 3-4 weeks losing fat, then you'll
    have  lost fat and gained muscle at the end of the 8-10 week period (which some  people might class as "the same time")
    but you'll have done it by  alternating periods of muscle gain and fat loss. 
    So, what does all of this mean for you?
    Rather than trying to build muscle lose fat at the  same time, you'll get better results by splitting your training goals into
    several phases, and working on one after the other. I suggest that you focus on  one of two goals — building muscle while
    minimizing fat gain, or, losing fat  while preserving muscle.It's far more realistic to expect to lose 10 pounds of fat while
    gaining a  pound or two of muscle, or to gain five pounds of muscle while adding a couple  of pounds of fat. Losing 10 
    pounds of fat at the same time as replacing  it with 10 pounds of muscle is the exception and not the rule. There are several
    methods you can use to decide how long to spend on each  goal. The first approach is to keep gaining muscle or losing fat 
    until you hit  a predetermined body fat percentage.Let's say that you start out at 10% body fat and follow one of the  
    step-by-step muscle-building exercise routines described in The  Maximum Muscle Plan. In this case, you might decide to 
    bulk up until you  reach 12%. Then, you switch gears and follow Fight Fat and Win  2.0 until you're back down to 10%. 
    If fat loss is a priority, you can take the opposite approach and start by  losing fat until you're down to 7-8% body fat. Then,
    you change focus and start  gaining weight until you're at 10% again.This type of eating produces a "saw tooth" pattern of
    weight gain  and weight loss, with the end result (hopefully) that you'll end up with more  muscle and less fat after several
    cycles.The only problem with this approach is that most methods available to track  body fat levels are notoriously 
    unreliable. I prefer to use more subjective  (but, in my opinion, more useful) ways to gauge my progress. 
    For instance, I know that it's time to start losing fat when my lower abs  become hidden under a layer of fat and I can't see
    them clearly. Conversely,  when I start to feel irritable, tired and de-motivated on a regular basis  (which usually happens
    after an extended period of dieting), and I'm happy with  the way I look in the mirror, then I decide to focus on gaining 
    weight and  building muscle.

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