Makes sense. Maybe like Turbulence Training?
Dalton
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:
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332 comments - add yours
I’m all EYES & EARS (and a bit of fat to burn) :o)
This is approach is very interesting. Looking forward to testing it.
Hey Joel,
You are awesome – please share. I am going full force trying to lose my excess weight and realize that while I do that I need to build more muscle …. Although I do not want to bulk up … I do want to ensure that I am healthy and fit. With great arms and legs!! Just as any girl should be! :)
Thx for everything!
I have always wondered how this would be possible. The basic principles seem to suggest that you can only do one or the other at a time, but I have observed people on different 90 day program who seem to accomplish both.
Looking forward to more info.
I want to lose a LOT of fat, and gain a little muscle—mostly awesome shoulders and biceps.
Hi Joel,
Makes sense – I hope that you can “square the circle” in the next piece – looking forward to it.
I weigh 400 at 48, what is a realistic goal to be at on my birthday Nov 27 2009. I have arthritis in both knees and back. What publication do you have that will help.
So how do these strategies integrate with the Cheat your Way Thin diet as you go about controlling Leptin through the one-week cycle?
@Damien –
I’m in the same boat here as you Damien. My ultimate goal is to build mass and weight. But, I’m currently in fat loss stage trying to get down to around the 10% bodyfat level. Unfortunately, I seem to be losing faster everywhere but my midsection :).
Interested in the optimal way to gain muscle mass and lose bodyfat at the same time or in a coordinated fashion and how to incorporate this into the CTL program.
The more specific information, the better!!!
I have found what Joe says to be true. I use the 2 week muscle build with one week of fat loss training. Great combination if done correctly. Pause setting has also really helped with my strength which in turn has allowed me to rip and rebuild more muscle.
Originally Posted By kevin TaylorHi Joel, I think I need to clarify myself for my last post. Being a mesomorph body type such as I am, i consume more protein 1.5 grams per pound per body weight.
My carbs are moderate and my fats are also moderate. Percentage wise it would look something like this fat 25%, protein 35%, carbs 40%. 60% of my protein is consumed after my workouts.
Kevin, aren’t you supposed to be consuming 60% of your CARBs after your workout. Your protein should be consumed all day and CARBs limited to mostly post-workout.
I look forward to the next post. I’m hoping it will be something I can incorporate with the CYWT program.
Wow!, look very challenging and simple,i was thinking to get bulk first and i was not very happy to do that as i just lost 30 lbs since january. I’m actually trying to reduce my bodyfat below 10% and want to gain muscles…so if it work i will be very interesting to tried this…
The best success I’ve had is the old fashion way. From Sept through Feb I take in higher calories, do lot’s of compound movements in the 5-7 rep range. stop worrying about the appearance of my abs and do very little cardio. Then March through August I will take in fewer calories change the rep range to 10-15 reps and do lots of cardio. For those of you looking for a fast fix I know this is not the answer, but for those of you that are in it for the long haul it might be worth it for you to give it a try. Bodybuilding has become too much of a science. Do you really think guys like Steve Reeves, Bill Pearl and Vince Gironda dissected it this much?
I have a real strong feeling that losing the fat first then gaining muscle is the better bet long term. this way one is assured of success at both ‘goals’ – after all the end game is to be healthy, good weight and having a tight physique – I say ‘game on’ …….. I am still doing circuits and HIITS and of course calorie cycling etc ad nauseum. SIGH anything to lose the fat …….
Eat good stuff without a lot of simple carbs and saturated fat but maintain a level of calories appropriate for your weight. Use GVT (10X10) for your workouts and finish with 15-30 minutes of moderate cardio.
Hi there, ive tried the split-week training with heavy strength sessions coupled with protein loading pre- and post-workout meals and then cardio twice in the same week, with a day of rest inbetween. But im always afraid to run a caloric defecit on those days as i fear my muscles will be burnt as well, causing me to loose strength and muscular size. Please advice.
Dinez(:
The only way I see of ever achieving the loss of body fat and simultaneus muscle gain is to stagger muscle days and fat loss days and that is a long strange trip, consisting of very difficult to measure goals aimed at ever elusive results. Please give a 10 day example to handle that successfully.
How can you determine how much your suppose to eat-ive ben following the portion approach on the cheat your way thin. Ive ben trying to gain muscle and lose fat for quite some time. I defintetly need to know how much to eat so that I am burning on the fat loss. And what I should be eating on the muscle building days. Thx joel
YES!! I want to know!!
Great tips Joel, but I think you should advise everyone that it is very hard to gain muscle and lose fat at the same time.
Like your budy Vince says, its kind of like dating Meghan Fox and Jennifer Aniston at the same time, not likely going to work out well, if it happens at all.
I’m not saying it can’t happen because it can, but why not concentrate on one and then work on the other. For example, with summer coming why not try and get lean and cut for the beach and then look to gain mass in the fall when you’re not going to be walking around without your shirt off.
And if by chance you do gain some muscle while getting cut, then you just had yourself a 3 some with Meghan and Jen! But otherwise I think its easier to concentrate on one at a time.
I guess you could do cardio on the low carb days and weight training on the high GI days. Rest on the low GI/GL days and the cheat day.
Needs further research…
:)
Ok. Concept sounds somewhat promising, but how do you modify Cheat Your Way Thin to accommodate. I already feel like I am just trying to hang on to muscle during the program, especially on the low carb days, but I am committed to a cutting phase to get to singe digit BF%. With that said, my ultimate goal is also to pack on some additional muscle (right now 5′ 8″, 154 pounds, 30 inch waste — about 10% bf). Ideally, I would like to optimize your program to achieve both goals, but have never been successful. I am also concerned that alternating days does give the muscle sufficient time to recovery, which is where growth occurs. Thus going into calorie deficit one or even 2 days after surplus and hardcore resistance training would seem to defeat the purpose of the surplus resulting in additional muscle loss. I would like to hear some real program examples proven successful and a plan for incorporating into your program. Optimistic but skeptical.
I like to say that the workout you are talking about is a great idea but why not work the two of them together
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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...