But I imagine burning fat and building muscle takes more time then doing them separately right?
Yesterday we began a series on losing fat and gaining muscle simultaneously, and with that first post I posed the question:
Can it be done?
The answer? Yes. BUT, only with a VERY strategic approach.
Now, in order to understand how these seemingly mutually exclusive goals can be accomplished simultaneously, we need to understand a few things about achieving your goals in general.
First, your goals are a direct result of both your training and nutrition program.
Second, optimal training for fat loss and optimal training to gain muscle are different.
Third, optimal nutritional strategies for fat loss and optimal nutritional strategies for gaining muscle are different.
Let’s take a look at each.
From a caloric balance perspective, in order to gain muscle you need to be taking in surplus levels of calories – there is simply no way around it. Fact is, it’s nearly impossible to gain muscle mass while in a caloric deficit 24 hours a day, 7 days a week.
Period.
Conversely, if your goal is to lose body fat, you need to create some sort of caloric deficit (i.e. you are eating less than you burn).
Now, those two situations may indeed seem mutually exclusive, but they’re not.
More on that in a minute.
On to training.
Optimal training for fat loss consists of very metabolically demanding resistance training (think circuit training) coupled with high intensity interval style cardio sessions.
Optimal training for gaining muscle is more a product of using heavier weights, more rest, while still performing a large number of repetitions per session (volume).
Those two things also seem mutually exclusive – but they’re not.
Here’s how:
TIMING.
What if you alternated the two types of workouts throughout the week?
Could you burn fat and gain muscle?
Perhaps, but not likely due to the nutrition issue.
But what if you were to feed your muscles with a surplus of calories on muscle building workout days, and remain in a caloric deficit on other days?
Or what if you were to feed your muscles with a MEGA surplus of calories for the several hours after your muscle building workout (when your muscles are most primed to suck up nutrients and much less likely to convert those extra calories to fat)?
Or what if you were to take small bursts of time to concentrate on building muscle – say, two weeks. And then follow it up with an intense one week fat loss phase? Essentially, over a twelve week period you’d be losing fat and gaining muscle “simultaneously,” unlike those who only do one or the other in that time frame.
Or what if you were to do exclusively muscle building workouts (with a caloric surplus on those days), and then burn excess calories via interval training (and not resistance training) combined with dieting on other days?
There are SO many different ways to do this.
Give me at least 300 comments and I’ll be back tomorrow with a number of different specific ways to approach the goal of building muscle and losing fat simultaneously.
Talk to you in the comments section!
Joel
P.S. Check out the below video from my buddy Kyle explaining one of the NEWEST methods we’re using for simultaneous fat loss and muscle gain:
Related Posts
332 comments - add yours
Looking forward to hearing your ideas Joel. Sounds good :)
The intensity level has really helped me lose weight! Can’t wait to heart more
Hi, people.
I have another aproach to gaining muscle and losing fat at the same time even on a caloric deficit 24/7. Intermitent fasting is the key. Read about it, learn about it; no need for hiit cardio, just weight training an clean eating. Say goodbye to hunger all day long, say hello to increased mental focus. No need to use whey. All you’ll really need is some BCAA. Think of Martin Berkhan. I’m not promoting him, but LEARN about it. It won’t hurt.
Hi Joel,
I’ve bee so encouraged by doing the Extreme Fat Loss plan you put together along with the Bodyweight Shape Shifter. I didn’t use supplements except for the protein shakes and after two 25 day sessions with 5 wks off in between, I’ve burned off 27 pounds. This is so encouraging for me cause I haven’t been able to budge below 225 for years and I’m 47. Definitely not good!!! Now I weigh 198:) Thanks a lot!!! Looking forward to trying your Cheat Your Way Thin as well in the near future!
do tell, do tell!!!
it is true that in order to build muscle you have to be taking in a lot of extra calories especially protein but it needs to be low in fat so as not to contribute to gaining fat, and yes it also makes sense that you have to have some high intensity intervaland/or cardio training to burn fat it just seems like they would have to be done at very specific times in order to keep building muscle while burning fat. It also would have to take strict commitment and time! So let’s figure it out!
tell more
Makes sense, but like most programs, it is much easier to read about it, than to actually apply it.
I feel like the average person would be too busy to implement an every other day diet and exercise program.
Just my two cents.
Joel,
It sounds good but do you have numerous examples to back up the theory ? Does age play any part in the sucess of your plan?
Thanks,
Gary
Okay, it makes sense but it sure makes me wonder if the workouts I am doing are going to allow me to do both things. And also how I need to alter my diet around my workouts. Can’t wait for the next installment.
wow very good article i actually been doing one of those stragtical methods u mentioned on days i do like cardio i eat less but on my weigh lifting days i eat a surplus love this articles keep them coming joel!!
Very interesting!!! Definitely want to find out what you have to say on this subject…
Funny – Just read Tom Venuto’s comments on this subject and he says it is impossible or the the very best it is slow with minimal gains.
I am curious to hear more of Joel’s thoughts.
Makes sense, but seems very tricky, hopefully i’m wrong. I miss the college soccer days just a year ago when i didn’t have to consider all these things….the muscle just happened. However, i’m excited to hear more! Keep the info coming mister!!
OMG, my brain feels like it’s gonna explode! As I said in my last post, I’ve already got so many workout programs/nutrition plans that I can’t work them all in now & after reading the variety of ways to set up this lose weight/gain muscle plan it’s apparently not going to get easier.
ur A legend mate!! really makes sense!!
after all my hard training, and nutrition pursuits I have to say that nothing works like steroids if u want to be competetive. Im 85kg and my daily calorie intake is 2000. 40% protein 40% carbs 20% fat. at times 10% fat and 50% protein, but end up with a fat in my mid section. when I do too much cardio training with my weight training I loose muscle in the process. I still have to find something that realy works apart from only in theory. Im a personal trainer and believe to lead by example, but belly fat is something I struggle with. sometimes I think it might be because I use warfrin for my low INR and that i Im 48yrs old. any Ideas
I am a 51 year old mother of 3 and grandmother of four. I hold a certification in aerobics for the pass 18 years right now I am not teaching but I am running around with my grandkids daily. I power walk every day. I have MS for the pass 20 years right now I am getting weak on my left side of my body. My question is I want to get into better shape but most of the information is for younger people and men. Lets face it I not going to be on the cover of a magazine, but I still want to make it though the day (with grandkids) with more energy. I also need to lose 20 pounds. I have been doing Isagenixs over the pass year and have loss 20 pounds. Now I am at the nitty gritty serious weight and energy time. Everthing is change with exercise and I am more dead than alive and just want to stop trying every new ideal and finish losing the weigt nad energy.
@ Charles:
What about those with metabolic syndrome, diabetes? Does how their bodies utilize carbohydrates change the recommendations for them for fat loss, eating?
You hit the nail on the head Drew. It’s always better to focus on muscle building exclusively while minimizing fat gain. This accomplished by eating clean, natural foods and with portions appropriate for you. Once the muscle is built, fat loss stratagies are put into action while attempting to maintain the muscle.
If this sounds elementary, it’s because it is. We only get sidetracked from reality when someone claims you can do both at the same time. That said, if you are deconditioned and a complete beginner to training you can accomplish this, albeit to a smaller degree then some would like you to think. Once your past the beginner phase your going to have to do it the way we all do; in a periodized fashion up until your peak.
It’s just the way your body adapts. Confusing it will multiple adaptations at once will leave you wondering why you not getting any results, I promise you that.
Love to know more!
I’m on my 2nd cycle of a “10 days fat loss 20 days musgle gain” rotine and IT WORKS !
curious, please tell more
Tell me more – I am very interested in what you have to say about this topic.
You must be logged in to post a comment.
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...