Lose Fat and Gain Muscle – Simultaneously?

Never thought this was an issue until I lost 30 pounds in 4 months first (I came down from 27% body fat to 13%), then re-started to lift weights 3 months ago (after at least 3 or 4 years of break due to injuries)

Now I am stronger, with much better look but the last 3% body fat I want to loose (10% is more than a good target for a 44 year old non-athlete guy I guess !) won’t go away and I’m afraid that if I start extensive cardio sessions to loose them (which actually works) then I will loose muscle too.

So looking very much forward to what you will tell about tit !

All the best.

I find that l start losing weight, then I start using the weight machines at gym and suddenly I gain weight. And the scale just won’t budge. Which eventually gets me discouraged and then I fall off the wagon completely :(

Yes, please as much info as possible. I have no clue when it comes to building muscle and losing fat at the same time.

I’ve found that while I exercise and do some moderate weight work and keep an eye on the diet, I seem to kind of lose a bit and then level out and stay there…not really going anywhere up or down. And while my fitness improves, that too also seems to reach a plateau. But as soon as I have a break from consistent exercise in any form, the weight kind of comes back….as it has done this last month where I have gained 5 kgs due to working too much and not exercising at all. Work, work, work! How can I turn it around??? Weight lose and muscle building at the same time sounds awesome to me! Let’s have some more info!

I have never made a comment on this blog before , but i want to hear more so add my comment to the list.

Hi Joel! The secret is a nutrition plan like based on cyclical dieting and nutrient timing, IMO, other that a good workout and cardio sessions plan, isn’t it? :-)

That is just what i need

I would love to hear how you can lose weight and gain muscle at the same time. I look forward to hearing and reading more.

Really looking forward to this as I’ve been thinking I had to get lean and then work on the muscle. Almost got the lean part down though.

A lot of invalid ideas, in my opinion, in the posts. And of course, they’re telling you how THEY do it. And I’m gonna do that, too. ;(

I am a protein type. I already knew that, and Dr. Mercola’s test agrees. I have had vegans try to tell me I have to become a vegan, and I tell them I can’t do that for medical reasons. It’s really hard to get good protein on a vegan diet; most of the vegans I know are either drastically underweight, or drastically fat. Especially if they are older.

I used to use Life Circuit so I could get higher negative weights. I developed a lot of strength very quickly. I always ate a wonderful stack right afterward. I can’t afford to go to the gym anymore. I learned that if I take whey and creatine, I put on muscle without weightlifting; I am getting my muscle back. My fat problem is largely due to the abrupt shift in hormones after surgery. Lately, I have been going birding. I walk intensely for a few minutes and then stop and take pictures for awhile. My other exercise is taekwondo.

Just like Rich i have been trying to lose fat and build muscle for quite some years now, with NO results. Hopefully with your advice I can make it work this time.

I would love to hear how.

Fat loss an muscle gain during the same day I think is impossible. However if you expand the the time frame to lets say one week, during this time I think it can be an achievable target.

I’ve just started to diet and rejoined the gym so I need any help I can get. Wt loss and muscle gain seems awesome. More information please!!

I tried it all the time but failed no matter how much i tried . =O

I to would like more info. Also how do I lose body fat without losing my boobs?

I’m succeeding with this for the past 2 months post your XFLD though i would love to know i can increase the speed with which i’m doing this.

I’m losing around lose around 1 pound per week on scale weight (lose 2 pounds of fat and gaining a pound of muscle). Can i somehow accelerate this process? I want to lose another 16 pounds of fat, but without redoing the XFLD.

Let me know :)

I am following Craig Ballantyne’s Turbulence Training program and watching what I eat. Even doing Eat Stop Eat (Brad Pilon) fasting 2x a week. My sizes have dropped but my weight has plateued…I wonder what’s wrong…

Curious to read what you have to say, Joel!

can´t wait to get the 411 on this one!! happy greetz from another part of the globe!

What’s the secret? Please tell me how its done

Yes please :)

Would love to know more.. i guess apart from when you first start working out, if you get your diet in place, eat lots of protein and weight train – u do end up losing body fat and gain some amount of muscle as well..

However, im guessing that you are talking about this happening when not a NEWBIE.. sooo very curious to know more..

Cheers

Tried, failed and want to know how to make it work lol

That sounds great to be able to do both (lose weight and gain muscle) at the same time. I am concentrating on losing fat first but if I could combine the two … I would really like to hear what you have to say.

I’m dying to hear it already