Lose Fat and Gain Muscle – Simultaneously?

Love to get more details.

Weight training and dieting at the same time, now something does not make sense here. Weight training is ok in any sense, but deiting no matter with what you do so is not right. Dieting is just making your body ready to make more fat out of carbo’s and protiens instead of making it used to burn them and has just a temporary effect.

The routine I follow is no special but I am losing my fats and building strong muscles. Simply by folowing a good diet, taking protien half and hour before excercise and cutting down on exess carbo’s eg: only eating em in breakfast and a very minute amount in lunch helps me to burn my calories faster then ever. I usually perform my excercise during the afternoon since nowadays I hardly have time for it in the morning. I take a small slice of bread and put some salad leaves and ome boiled chiken on it and eat it. 45 minutes later I workout for an hour, doing aerobics, 120pushups , situps , 80pullups fr biceps triceps and tigh muscles. It does not give me a horrible body builder freak look but I discovered a gain in mass, my muscles are tough now.

So healthy diet is just a way to do so.

would you need a high intake of protein to achieve this?
ie, 1.5 – 2.0 g per lbs of body weight?

I always find it difficult to reach these levels.

When I started on my weight loss/muscle building journey about 6 years ago, I hit the gym hard and changed my diet significantly. The result? Major fat loss, significant muscle gain. I had no real knowledge, other than I knew I had to lift weights, change what I ate, get my body chemistry right. I did that, and I’m in the best shape I’ve been in for 30 years.

I’d love to hear about that one :), know a few strategies myself, but its always good to compare it to that of the experts ;)

From what I have read (Vince DelMonte website) it is best to focus on one thing at a time. If you do manage to do both it is a bonus (but rare). It should never be the focus of your program (diet and exercise program).
As losing fat and gaining muscle are on 2 separate ends of the spectrum. i.e. to build muscle you are consuming more calories than your maintenance and with fat loss you are consuming less calories than your maintenance.

That is my 2c worth..

Losing fat and gaining muscle are the coins two sides you choose heads or tails first heads then tails :D

hi Joel, yeah, that has always been a mystery to my, its sometimes hard to track coz, I’d want to lose weight (being excess fat) but at the same time, If I try to go to the gym and work out, I gain weight coz I get so hungry after working out hehe, its like a push pull kinda thing. I would love to hear what you have to say about this.

I would love to hear this one. Never really thought it through before but fat loss requires calorie deficit and muscle gain requires higher calories doesnt it?????

Do tell…

Hi. I have been doing Bootcamp since January, and only managed to PUT on 4 kgs!!!! I have lost centermeters, but no weight…it just keeps climbing! I got the cheat your way thin diet…but even that has not budged my weight!! I am sure more muscle has been addded though!

I thought that by building muscle (great calorie burner) AND cardio (especially HIIT) you can actually achieve both. Of course it comes down to diet also.

I’ve tried exactly what you said would fail: Weight training and fat loss dieting… it just doesn’t go anywhere! PLease give more details!

Very rare that it actually happens, unless you count beginners gains, which i doubt many here would receive. Also given that creatine loading wouldn’t count not something I have considered as being something to try doing.

I tried that actually, although my main focus initially was to lose fat. I was pretty successful actually, not that I’m hulking around or anything but at least I see results in both aspects. Kinda keep that calorie deficit as Vince always says and then at the same time jack up protein intake like crazy. 3:1 protein to carb ratio kinda works. Keep a good diet, stay away from all the fried stuff and all the cliche diet pointers. Should work. At least it does for me =)

When I first started doing weights I was eating a very healthy muscle building diet. The weights helped me put on muscle, but after every weights session I did 20 mins of intervals 90sec sprint, 30sec walk as I had been told that weights will burn up my carbs and the intervals will burn my fat.
To this day I still don’t know if it actually worked but I managed to build quite a bit of muscle whilst improving my abs .. so maybe you can?

I’d love to hear more about this elusive goal.

That it something that lots of us want to do. So I’d love to hear more about it!

@Kevin – I agree with kevin on this, I have tried dozens of diets and exercised at the same time and got knocked out of the ring on 2 counts low carbs and heavy aerobics. It would have been nice to achieve but, I am game to hear you on this….

This is my 2 bits….

I don’t know about doing “at the same time”, but you could certainly have a program that has building phases and cutting phases built in. After a 12 week program you could certainly have appeared to have lost fat and gained muscle.

I look forward to hearing what you have to say Joel.

This is a subject that really interests me. I have tried to do both but have always failed. Are we suppose to eat and eat in order to bulk up and then diet to lose
unnecessary wanted fat? But then in the bulking face one tends to eat more than one should. How do I achieve a 6 pack while not getting overly skinny?

I would definately like to hear more on this, especially on what ratio of Protein vs Carbs one should look at to gain muscle mass?

would love to get more! I do weight training for 45min to 1hr than I do 25min of elliptical machine on interval training so that i can shed away the extra fat. Is that effective enough?

looking forward to hearing this, it has to be a combination of mrt and cutting down on dietary fat intake.

From has worked with me in the past is to up the overall volume/intensity of your workout/week…..so basically, if you’re working out only enough to eat about 2400c/day for maintenance, there’s no way you can gain muscle and lose fat….something happens in the way your body processes food and builds muscle when you up that maintenance level to about 3400c/day…perhaps some hormonal thing? I managed to do that by doing full body training 3 days/week, interval training 1/week, and some sport 3 times/week for an hour or 2.