Hey Mickey, What kind of program are you using to gain this 20 lbs? I’d like to see your lifting and eating schedule. maybe there’s a clue in there that I could help you with.
Arthur
@Mickey –
3 Reasons YOU Want Muscle
By Joel Marion & Vince Del Monte
It doesn’t matter if you’re male or female, 22 or 62, attempting to lose fat or “get buff”, you WANT muscle. In fact, we’ll venture to say that virtually everyone wants muscle (whether they know it or not), and here’s why:
1. Building Muscle = Faster Fat Loss
Even if you’re primary goal is fat loss, you’d be extremely wise to build specific periods of time in to your training schedule in which you primarily concentrate on building muscle.
Why?
Muscle is metabolically expensive.
You see, for every pound of muscle you manage to add to your frame, you’ll burn an additional 40-50 cals per day. So, let’s say you gain 10 lbs; that means your body now REQUIRES 400-500 more calories to simply maintain its weight, posing several benefits:
- You get to eat the same amount and lose fat faster OR
- You get to eat more and lose fat just as quickly
Either way you look at it, that’s a pretty solid deal, only possible through the addition of calorie-burning lean muscle.
2. Building Muscle = Easier Weight Maintenance
Let’s say you lose 30 lbs, which is awesome, but you fail to put on any appreciable amount muscle, or even worse, you lose muscle mass in the process (which is extremely common).
In either case, metabolism will in fact be slower after you’ve lost the 30 lbs than it was when you first started your fat loss journey…NOT what you want if your goal is to actually keep the weight off.
With the addition of lean muscle mass, your metabolism won’t be slower, it will be faster, making maintaining your new body incredibly easy.
Muscle is the difference between losing 30 lbs once and for all, and struggling to losing 30 lbs over and over and over again for the rest of your life.
Wouldn’t you love to just lose the weight once and never have to worry about “gaining it back”…again?
3. Building Muscle = A Hotter, Sexier Body
Being thin is one thing, being hot is another. And the latter is something only lean muscle can provide.
I think we’d all agree that while being thin is certainly better than being fat, what we truly want our bodies to look like goes far beyond simply being skinny.
For example, take a look at the photos below; these are both “size 2” bodies:
The difference: one looks “okay” and the other is smokin’ hot. The REAL difference: Muscle. While the same exact “size”, the physique on the right is comprised mostly of dense, shapely, tone muscle, while the image on the left…isn’t.
And for the guys, when it comes to taking your shirt off or being comfortable on the beach, we’d probably all agree that simply being “thin” or “skinny” isn’t where it’s at. Muscle makes a dramatic difference in the way we look. Just look at the before/after pics from these two clowns:
While the “before” photos were thin, there’s a world of difference in the confidence and general appearance of a physique possessing significantly more muscle.
How would your life change if YOU were to gain 5, 10, or even 20 lbs of lean muscle?
Both Vince and I can tell you that since our transformation, our entire lives have benefited massively because of one thing: muscle. It really can and does affect your entire life.
Comment Time:
How many pounds of lean, sexy muscle would you like to gain? Respond in the comments section below along with any muscle building questions you might have. Vince and I will be checking in throughout the day to answer your questions, and we’ll also select 2 “commentors” at random to receive a free muscle building “gift” ($97 value).
Talk to you in the comments section!
Joel and Vince
P.S. If you have never commented on the blog, today is the day. You might win something cool, and besides, when you take action and comment, it just reinforces your goals and pushes you even more toward achieving them. We’re looking forward to YOUR comment below!
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506 comments - add yours
Guys-
I’ve heard rumor upon rumor that it is unhealthy for a teen to put on muscle as it supposedly ‘stunts their growth’. Is this true, or is it just another fitness myth?
-Kristie
Joel and Vince,
You guys and your buddy, Roman, are true inspirations to and for me and my Soldiers of the 1st Cav Division stationed here at Ft. Hood, TX, of which I share your knowledge and experience.
I’ve emplemented your routines with great success.
Your info packed emails are both informative, right on the money, and entertaining.
Great job! Please keep up the great work.
Chief A
Thanks for the new blog guys, I hope this is going to help me!
i realy enjoyy the tips and I have a new and important understanding now of building muscle to maintain my weight loss and feel good.
Yeah, I get tired of chicks that think “bone” skinny is sexy…NOT!!! Give me a girl with curves and some muscle and I am paying attention! Good article!
Hey Joel, long time no talk. Vince, what’s up neighbour?
“you see, for every pound of muscle you manage to add to your frame, you’ll burn an additional 40-50 cals per day. So, let’s say you gain 10 lbs; that means your body now REQUIRES 400-500 more calories to simply maintain its weight.”
I’m not sure if anyone already posted this, since you’ve got too many comments for me to read through. LOL
But this simply isn’t true. Logic alone should suggest that. This is like saying a person who goes from 150 to 200 lbs with all the change coming from muscle can increase his calorie requirements by 2500 calories above what he was eating at 150 lbs. Let’s say at 150 his maintenance was 2250 calories. Now he can maintain at 4750?
The correct value is 13 cals/kg, or roughly about 6 cals/lb of LBM. The 50 cals/lb is an internet myth that I don’t think anyone knows how it got started.
Look up the paper, “Dissecting Energy Needs of the Body” by Stephen A. McClave and Harvy L. Snider.
I want to gain 10 pounds of muscle and, like the Size 2 on the right, 8 pounds of boobs.
Hi Joel
I just love your blog, one of the one blogs I read religiously. I would really love to put on 15 pounds of lean muscle. I’m currently 44 years old, 178 lbs @ 11.5% BF.
Thanks for your consideration
Todd
Am I only gaining muscle through my workouts if I’m sore the next day. I want to put on about 20lbs of muscle, but I’m not getting sore every workout. Seems to only happen when I try a new exercise.
Down about 40lbs of fat and up about 10lbs of muscle. Would love to put on about 20+ lbs more of muscle before my HS reunion this July. Thanks for the arcticles and keep em coming they’re helping for sure.
Hi Joel,
At 87 I am pretty active but, for various reasons, there are certain exercises that I cannot do. Also I have difficulty hearing what is said on video as most of the fitness experts speak far too quickly and a foreign accent does not help.
I started your CYWT programme at Christmas and was delighted to go from 63 kg to 54.8 kg in one month, which has remained more or less constant. I still retain some belly fat, although the wrinkles have started to encroach on it. I do not want to lose any more weight but need to gain some muscle strength, maybe around 5 kg, especially in my arms and legs that have become very weak due to various injuries over the years, with resultant lack of exercise (rotation cuff tendonitis, tino synovitis, broken wrist, lymphodoemic left leg due to neuro endocrine carcinoma). Vince’s exercises are far too difficult for me ( pushups, pull ups, step/jump ups etc) but you would make me very happy if I could just gain more strength.
I enjoy line dancing, a challenge to my brain in speed and memory.
Please help me be happy with my body, which has served me remarkably well. Thank you.
Hi all, I have had great success cutting my bf % using Joel’s program and have combined a variety of bodyweight and weight/resistance routines along with high intensity interval trailing both in my weight loss and overall fitness efforts. Where I am really having problems in now gaining that additional 10-15lbs of muscle. I believe my exercise protocols are sound for muscle growth, so I think I am really falling down more on the nutrition side (probably not eating enough calories) — but I find I don’t really won’t to eat more (don’t feel hungry under the CYWT plan) and am concerned about increasing my BF% too much (especially with summer coming up :-)). Any clear direction on muscle building nutrition combined with effective workouts to maximize muscle gain, while miminizing any fat gain would be greatly appreciated. Thanks!
Hi you guys, I am female age 47, I have gone from 199 pounds to 150 pounds over the last 12 months. I have done mostly only cardio (walking/jogging). I have no money to go to the gym and can hardly afford new walking shoes, but I would like to lose 20 more pounds of fat and gain muscle. Please help me. How can I gain the muscle if I am not in the gym? I have a set of dumb bells (10 pounds each) and I have been using them for upper body (arms). Please give me some ideas on what type of equipment I can use and the type of exercises I can do to build muscle and tone my whole body, working out at home. Bear in mind that funds are very limited.
Thanks so much for all your help.
I’m a 72 year old female and strong into strength trainning at the gym. My weight in good but the muscle definition isn’t there. The men at the gym comment on how serious and hard I work. The women marval at my ability for the age. I feel my job is, pushing the envelop and breaking the stigma or stero typing of what a 72 year old female should look and act like. I have everyones attention now I must show them hard work will pay-off. Dreams will come true.
Damn, this train is not going to stop as long as I see ” light at the end of the tunnel”. Barb
im only 13 and i got a six pack from this. if i could do that anyone can
I’m currently a size36 but I want to be a MUCH hotter size 23 (like the girl in the pic). i real want to loss fat .maybe 20lbs how can i do that. pls i want to lean
thanks
how many times will i eat and what and what is good food pls help me out
thanks
okay what if am breast feeding so how can i do it, can i take supplements? and tell me the one suppose take.thanks
Hi Joel,
My body (47yrs/female) looks pretty much like the size 2 body in pic1 after following CYWT for about a year now. Does the Xtreme Fat Loss Diet contain the “fine tuning” to reach the pic 2 goal?
Thanks!
Hi Joel…My name is Nora and I am 20 years old I need your feedback please… I have been on Isabels diet solution program for about 3 and a half weeks now and I have seen an improvement but definitely not toned yet.
im am currently over seas and im having trouble being creative with my meal plans cuz i really dont know where to find lots of the things but thats not a problem cuz i like the foods i eat….anyway i really was hoping you can tell me if what i am eating is ok to achieve fat loss and lean muscle to get toned, especially my abs…so as far as working out goes I go jogging an hour a day and some days power walk with dumbells….so basically this is what i have been eating.
8 am- 1 green apple and some kind of veggies like (green beans or,spinach,cauliflower,broccoli) and thats it for breakfast cuz i really dont like eggs.
11 am- 1 green apple and a handful of walnuts
2 pm- i have a salad made up of romaine lettuce and cherry tomatoes and a chicken breast seasoned with olive oil and apple cider vinegar. and some raw veggies like green beans on the side.
5pm- i have brown rice with some sort of protien like chicken breast or meat or white bass and some veggies as well.
and throughout the day i drink almost 2 litres of water and 3 cups of green tea with no added sugar or sweetner…i am about 130 pounds and i am 5’2 and i also drink 1 cup of water with 1 and a half tsp cinnamon and 1 tsp of raw honey. i drink half in the morning and half at night…is that ok or should i stop doing that? I read that it indirectly helps tackle belly fat.
Is this meal plan ok for now considering this is the best i can do? do you recommend any other exercises? i jog an hour a day and sometimes i use dumbbells while i walk/jog. Please Joel let me know what you think as i am stumped because i havent seen that much fat loss and toning so i dont know if i am doing something wrong or not..maybe i am eating too many calories? or not losing enough? i just really want to see fat burn off my belly and my thighs so i can get them toned. And you’re an expert on getting toned…what do you think I can do to up the toning?
P.S I implemented your cheat method last Sunday and ate cookies (which is weird im so strict on my diet) and then went healthy the past couple of days and already have lost 2 pounds. ;)
Anyway please reply I could really use your help as I need to know what I can do to get my abs toned and thighs considering the minimal equipment I have available to me during traveling. I don’t know if the cardio and dumbbells are enough.
Thank you so much for all your great info!!
Nora~
Hey guys,
I have been reading all the emails you guys have been sending and i am so pumped to start losisng wieght and gaining lean,sexy muscle. I am female and wiegh 135 ibs. I know that isn’t a bad wieght but i am basically like the woman in picture 1. Of corse i want to be like the woman in picture 2, who wouldn’t????
From listening to you guys i now have some basic idea of what i need to do to get in shape. I know it’s not going to be easy and i might want to give up at times, but i won’t because i want to suceed in this. Like i said i have some basic idea. but i would love to be taught more. I am really hoping that this will work not only for me. but also my family too.
Thanks for all the info that you two have put out for the public.
~ Shanna
I’m over 167lbs 3 months ago and start doing exercise,cardio training and dieting, I loosed almost 21 lbs and now 146lbs…my height is 5’4” and i’m 36 years old…my ideal weight for my heigt is between 137 to 140 lbs…I want to build muscles and see my sick pack abs…help me do it with your program…
hope to hear answer to you soon…thanks…
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...