I am looking to lose my belly fat and would love to replace it with muscle. Over all I am just trying to lose weight and look better. I weigh 190lbs and would like to get down to about 145lbs. Or at least look like I weigh 145lbs……I am currently working out at the gym with cardio and weight training……HELP ME PLEASE!
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
I would love to gain 20 lbs of lean muscle. I follow you guys regularly, and have really made some solid headway in the fat loss department. Now, I want to really pack on some solid, lean muscle. I have adapted programs for years– always adding my two cents. One of the biggest breakthroughs I have found is just submitting to you guys. You are the experts. You write the program, I do the program! You don’t come to my work and pretend to offer me expertise in my field, and finally I have learned to do the same for others!
Give me the secrets! I cant wait to be transformed again!
I am 42 yrs old and was told I have Multiple Sclerosis 22 yrs ago. Keeping my body strong and well balanced is very important to me. Maintaining my muscle mass to support my bones and nervous system is high on my list. I’d like to lose 12-15lbs and gain 7-8 lbs in muscle mass.
I’d really appreciate any of your knowledge and advise you can give.
Thanks so much-
Tonya
Thanks for the article. Hoping to drop 7-8 more pounds of fat and put on the same in muscle over the next 3 months. Really appreciate all the great info and I’m looking forward to the posts this week.
I’m in a little different category. I will never be a size 2. I wasn’t a size 2 even during my best natural body building competition days. A good fighting weight for me, sits at around 145-150 pounds. Less than that, and I get into the unhealthy looking stage. I do, however, like how I look and more importantly how I feel when I’m toned up. I’m built like my Dad (brick sh**house) but at least I didn’t get his Sam Elliott mustache, so I won’t complain.
I’ve always found it hard to lose weight (especially after baby #3 last April). The calorie reduction, weight lifting, and mass amounts of cardio eventually worked (at the expense of some muscle mass), but I knew that there had to be a better way. Joel, Vince, and Dr. K are a great bunch that seem to work so well getting the information out that there is a better way.
It is appreciated. Thanks and keep up the humor! –rj
Would love to go from L to R on the picture. L is where I am now. Don’t know how many pounds of muscle that is. Looking for flat abs and toned arms. Legs are fine and firm from those squats and lunges I’ve been doing in piyo and DEFL.
I love your article. I need to lose 40lbs of fat to get to where I need to be. I know you guys can help me get back to where I used to be.
Oops, I should add–I would like to add maybe 5 pounds of muscle and drop about 15 pounds of fat. I only use the scale on occasion as a tool, not the end all be all! –rj
I’m 48 and an avid tennis player. I’m been working with a personal trainer for about a year. I can really tell how my improved strength has helped my tennis. Friends comment on how hard I serve and stroke the ball. I need to lose about 30 pounds of fat weight. The muscle is there, it just needs to be exposed!!
Being 56 years old, I enjoy the comments I hear when people say, “You look much younger than 56!” I believe a lot of it has to do with my fitness regime of weights and a smattering of cardio. However, if there is one thing I still have trying to get a handle on, is a more muscular build. I have a fine “fit, athletic” build, but have always wanted a more muscular look. On my budget, I can’t afford supplements, and from what I have been reading, many have a lot to be desired. I’m still looking for that right combination of training, diet and support that will allow me to have that buffed, muscular look.
Joel… what are you doing showing me “Wimpy Skinny Vinny” picture? How did you get a hold of that?!?! LOL
Joel… your pic is even funnier than mine! I love the satisfaction I get being able to look back and think about not only how I’ve changed physically but how I’ve become more confident and ambitious since I gained all that muscle.
My 3 reasons:
1. To be an inspiration to my friends and readers.
2. For the challenge and discipline it creates in my life.
3. To feel confident about my body.
Of course the girl on the right has a tan, bigger boobs, a slinkier bikini, and a better pose but yeah, point taken. Btw who on Earth is that??
I’d be very happy to gain 15lbs of solid muscle, it would make a tremendouse improvement to my overall physique.
I am fast approaching my 60th birthday and after the first 60 days, I am already beginning to notice more muscle defininition and increased strength. My goal is to be “buff by sixty” and to stay that way.
Been doin’ the TT workout for a while now- and while my strength has definitely improved, I can’t say that I “look” better. Course, I’m not countin’ every calorie…
Would like to gain lean muscle and lose a good 20 pounds or so. HELP.
@Zaneta –
Hi Zaneta, please don’t take this as gospel coz I’m an amateur, just like you. I would suggest that you’re lifting too much, too soon. For your arms, look at a MUCH lighter weight, more reps and maybe less time between sets. (I’m assuming you’re looking for tone and not mass). I don’t believe that you can target abs per se, from everything that I’ve read, much as I’d like to!! For that, you’ve got to target your biggest muscle groups (squats / dead lifts – you need to strengthen your core) I’m sure I stand to be corrected!! For triceps, I would look at dips and triceps kickbacks, just don’t go too heavy, get your form right. If you’re not doing it right, it won’t work!! The key to every exercise is feeling the correct muscles work, otherwise you’re wasting your time! YOU ARE NOT A WEAKLING – “All things come to those who wait!!”
I have been a thin guy all my life, but never had much in the muscle department. It would be like a dream to build 20 lbs. of muscle mass. I’m sure it would take some hard work, but I know it would be worth committing to.
I want to gain 10 lbs of muscle to improve my half marathon finish time!
The image you’ve posted comparing the two female figures is a little deceptive.
The ‘hot-sexy’ girl is muscular and lean, and yes and that looks great, but a big part of her advantage is bigger breasts and tanned skin.
I am a middle aged female who has been training with weights for several years. I have a very lean and strong physique, yes. You can see my muscles, abs, etc. However I don’t look ‘hot-sexy’ like the girl in your image. Fort that I would have to get breast implants and an (unhealthy) suntan.
Don’t get me wrong – I love being and feeling lean and fit, but I just thought I should point out that losing fat and gaining muscle is alone is not going to make you look ‘hot-sexy’!
Hey guys!
My ultimate goal is forever changing…the more I do the more it changes. I have come far in such a relatively short time. In my mind’s eye I have a picture of what my body will look like. At this point I am unsure how much muscle I need to gain in order to reach that goal but am willing to add what is necessary to achieve it.
Gain 10 Lbs of muscle!!! I really don´t want to loose more fat, I lost it all already!, I have been working out and built some muscle but now I am struggling to really BUILT muscle!!
I’m struggling to lose that last 5-10 lbs of fat and I’d love to add another 10-15 lbs of lean muscle. But, last week I managed to pull a muscle in my lower back. What can I do to keep working out without facilitating my injury? Thanks guys.
Nick
How do I figure out how much lean muscle I need to add?
I’m currently 85kg
I’m hoping to lose weight until around 70-75kg and then I want to put on atleast 5-10kg of muscle
hoping to being my bodyfat down to under 10%
Great insight and the photos says it all. I would live to gain 5lbs
of muscle and lose 8lbs of fat. Muscles are sexy and if all girls know that, there wouldn’t be so many women and girls out there with eating disorders.
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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...