Lose Fat and Gain Muscle – Simultaneously?

I presume you prescribe some sort of carb cycling program, like your Cheat to Lose diet. Higher carbs and calories on lifting days to make the most of lean muscle gain opportunity, and lower carbs and calories on cardio days to make the most of fat loss opportunity.

Well isn’t that the question!

How do you do that! I’d like to know.

I have put back on weight after losing it and am now trying to get it off again. I’m Down 17lbs. Need to lose another 30-40lbs to start, then re-evalute.

I do 3 Turbo-Kick classes a week and will be adding 2 Bootycamp fitness workouts. Do some weights when I can slot them in.

I want to lower my fat %, and want to gain more muscle when I have got it down to a more normal range.

Would love to hear more on the subject. I am trying to lose bodyfat right now. Gaining some muscle at the same time would be a great perc.

I am doing high protein and no complex carbs after 4, I have not lost a ton of weight, but I am getting toned and have lost around 5 inches all over. My problem area is the middle, had 3 9lb boys and 1, ten pounder, wrecked havoc on my middle. I have been working with a trainer for 5 weeks, hope to get my middle down!

Hi Joel,
Thank you for your posting on fat loss and building mussel at the same time. I am very interested to learn more because I am taking extra calcium pills to overcome bone loss and am not actually loosing weight but my clothes feel a lot looser. My thought was that I was regaining my bone loss, is that possible?. Hope that this this train of thought gets a fighting chance as I think your comments could be very useful to more people than myself.
Thank you Joel,
Margaret.

Tom Venuto says you can. :)

I proved it can happen. By science.

Read on:

Just by exercise alone. I gained muscle while losiing body fat AND increased bone density at age 54 over a 1 year period.

Proof:

I had my body composition measured by DXA scan at San Diego State University Center for Optimal Health and Performance on 5/2/2008 and again on 5/7/2009. In that year, I gained 1.514 kg muscle mass while losing 1.428 kg fat and increased bone density by 1.3% simply by participating in boot camp fitness classes at my local YMCA once or twice a week.

Now I know this doesn’t sound like a huge change…but realize that I was pretty much at my normal weight to begin with (but too much fat and not lean). To increase bone density at near age 55 is HUGE. Plus, I started out looking really weak and flabby with absolutely no body definition, but now look way more buff (at age 55 if that is even possible) and still “play with the kids” at boot camp fitness while driving myself to levels I thought I couldn’t achieve.

Joel asked:

>Would you like to know how to REALLY lose fat and gain lean muscle at the same time?

I say: “I got it, Joel. I know the secret. I works….BIG TIME. Totally possible and I can’t even imagine what results a 20-30 year old person could achieve with not that much effort considering what I was able to achieve at my age.”

Fayad said:

> I would logically conclude that losing fat and gaining muscle at exact same >instance simultaneously in Impossible. (sic)

I say…you are SO wrong! It’s TOTALLY possible. Your body is amazing; do not underestimate what you can achieve.

Diane says:

>Tom Venuto says you can

I say:

Tom’s right. I’ve seen it happen time-after-time again with those who really want it. It doesn’t take a huge effort. Just a consistant normal effort that ANYONE can do.

I find it necessary to have others motivate me, so that’s why I take classes. Do what works for you.

(BTW…way too much minutia on this board. Who cares what you eat for breakfast?)

Hi Irene
From what Ive seen, most farmyards/stable yards are a goldmine of training equipment, the odder the shape, the better. Guys Pay 100s of $ for slamin bags, you have them for free, old tyres, old axles, bales of hay, etc. You only need 10 to 15 mins circuit lifting, 3 – 4 days a week; add carrying heavy objects added to your already physical schedule and you will be amazed! Grab an old tyre and you can do a complete body workout, I am going to post one on facebook/you tube soon. Remember that your body has acclimatised to you schedule, you need to stir things up a bit to gain strength, and that is not always associated with gains in muscle mass. PS – throw the scales away!

I feel like this will lead us back into the carb-cycling conversation. I am so bad at that. I love my carbs. Whole wheat english muffins, Fiber One pancakes, brown rice. As much as I try to lay off, carbs are what get me through that 2-5pm lull that almost sends me straight to napville everyday. I know it’s about discipline, but that’s something else I have a hard time with. Interested to see if I can gain muscle and burn fat while still getting a few carbs in…

how?

I am constantly thinking about this…

I am an overweight female- I need to lose like 80 lbs.- and I weight train with a trainer multiple times per week. I KNOW I have a ton of muscle, but it is burried under layers of fat. I started Cheat Your Way Think about a month ago and I have lost 10 lbs, but I just keep wondering and worrying that I will not lose enough fat to see the muscle or that I will lose a ton of muscle and be weaker during my workouts. I have a hard time with weight training on my low carb days too…

Can’t wait to hear more about this today! …And hopefully the rest of the week. :) I have some ideas as to how this may be done, but hearing some actual research from you would be awesome.

Would love to hear more…

a yes i have it! i got a program wich alowes you to do just that! Its based primarily on Macronutrient Rotation and Isolation

I have lost weight and got stronger at the same time, however I am not sure just how I did this. I just worked out hard and ate healthy. I still have a little of weight left and it seems to be the hardest bit to come off. I would like to know how to get that off without slowing down my metabolism or losing muscles.

Joel,
I’m 51 years, post menopausal, or actually still getting through it. I’ve been a personal trainer and fitness instructor for over fifteen years, but feel as though I’ve lost all motivation for myself the past five years. I am currently thirty pounds overweight and out of shape. I am a person used to running three miles a day, teaching three step classes a day and eating to maintain my weight, not to lose weight!
I am so stuck I don’t know where to start. I’ve tried the Nutri-System program, it worked until I stopped it, then gained all my weight back plus ten pounds! I’ve tried everything. I’m uncomfortable in my own body and hate myself for letting me get this way but don’t feel I can change it. Can you help me? Please?

Yes please give more details. I have good mass and want to keep it and get lean and lose as much fat as possible as fast as possible. Yeah I know I’m greedy but why not go for it. Like to stay strong too bench press over 400lbs, front squat 300lbs. weigh 270lbs want to get down to 235lbs.

Thanks for what you do Joel.
Stan

Correct weight training, weight gain diet and 24 hour fastings. Good nutrients to provide muscle gains and fasts to be sure that you are burning fat. Plus a protein shake after the fast period to take advantage of the GH increase.

Yes please. Very interested. Frmale needing to lose about 50 lbs AND need to build muscle. Love to swim and bike outdoors. Hate treadmills & stationary bike. Thx!

trying so hard doing it now…but dunno whether doing the rite thing…so will find it out tomorrow