The dilemma of burning fat and gaining muscle at the same time has always been a question that has debated. Some so called, health fitness "gurus" will say that the two goals can be done simultaneously together whilst some of the top trainers will say "hell no!".
So, what is the correct answer? And who's fooling you into wasting your time and money?
Well to answer that, let's look at a little bit of science. Don't worry it's all easy to understand stuff:
Fat Burning Education
Look, your body needs energy to run, and it uses a certain number of calories to do so. When you consume fewer calories than what your body needs and uses, the body is forced to get those extra calories from somewhere. So, it gets it from your internal stores i.e. from your stored fat. This is why, if you eat less than what you use, you will burn more fat!
BUT, there is a negative, it also burns calories from your carbohydrate and protein stores, which leads to muscle breakdown! This is not so good!
In addition to that, the lower the carbohydrates levels in your blood, the more fat that is burnt. So that's why you get those low carbohydrate diets being thrown around everywhere! However this is not so great for muscle gain again, because the less carbohydrates in your blood, the more muscle loss!
So we've looked at diet, but what about exercise?
Well for fat loss, you are required to do a lot more cardio, which burns the more fat during exercise. In fact, by doing it on an empty stomach early in the morning, you will burn the most fat! Again unfortunately, this leads to muscle loss though!
However at least, both muscle gain and fat loss agree that by doing weight lifting, with heavy weights and aiming for 6-12 reps, you can achieve fat burning but also muscle gain too.
Super Muscle Growth Science...
Well unlike fat burning, to make sure you do not burn off any muscle, you want to make sure that you eat more calories than you use. This way your body doesn't have to go into its internal stores, which would burn muscle!
In addition to all that, you are looking for a diet which contains a higher level of carbohydrates, protein and fat compared to what you would have for fat loss..
- More carbohydrates means less muscle breakdown
- More protein, means more muscle growth
- More fat, leads to hormones being secreted which boost your muscle growth
But again this type of diet makes it hard to burn fat!
Finally, in terms of exercise, weight-lifting helps prepare your muscles, so they are ready for the incoming nutrients to be built back bigger. But you want to avoid cardio, as much as possible, because it leads to muscle loss!
So Here's The Question Again...Can You Gain Muscle And Lose Fat At The Same Time?
Well, science says there is a MASSIVE contradiction in the diet for someone who is trying to burn fat and gain muscle!
Looking at exercise, both agree on weightlifting…BUT where cardio is important to fat loss, it is important to avoid it for muscle gain!
So UNFORTUNATELY, achieving fat loss and muscle gain at the same time, is virtually impossible, UNLESS, you somehow have some of the best genetics in the world!
Those "Gurus" only tell you that it's possible, because they know that's what you want to hear, and it means you're more likely to buy their product! I'm NOT here to please some fantasy you have, I'm here to help you get actual results!
So What Is The Solution?
Separate your goals-Use bulking and cutting phases.
The Bulking Phase is all about packing on muscle and nothing else. The cutting phase is all about fat burn! What you do is build you muscle up first, using the bulking phase, then use the cutting phase AFTER to burn that fat away and show off your shredded physique.