Lose Fat and Gain Muscle – Simultaneously?

Would really like to hear this!

Looking forward to learning more.

I have lost 90 pounds and don’t need to lose any more “weight”, however I still can lower my body fat, and gain muscle….I am almost 48, female and in the best shape of my life, but improvements can be made!

This sounds fantastic, not sure how it would work though. Would love to hear more details and possibly a workout and eating plan. Can’t wait

Yes, I agree with Walter. There is so much confusing and contradictory material about this subject, I just don’t know what to believe anymore and I’m tired of working my butt off and seeing the same or very little results. We’re trusting you to show us how Joel.

Joel ,

I’d be extremely interested to hear how do both simultaneously . The general consensus seems to be that muscle gain and fat loss should be done seperately so it would be great to learn an approach that could achieve both at the same time .

My first experience with it was around the cheat days in Extreme Fat Loss Diet.

Nowadays I barely work out, apart from my active lifestyle. Biking everywhere helps keep my metabolism high, eating whichever quantities I feel like (of high quality food, of course) helps cycle my calorie intake, and eating lots of protein and BCAAs (supplements, tuna, organic eggs, spinach) before and after my cheerleading or capoeira training sessions means that I can gain significant muscle from a single session. It mostly adds up to 1-2 sessions a week, where I add muscle, and slowly dropping fat in-between.

This is by no means a rapid gains formula, but excellent for maintenance while just enjoying life, with the best body I’ve ever had. On a side-note, throwing cheerleaders around is the most awesome back-training I have ever experienced, by a longshot.

Yes please! Any info how??

Hi, i’m about to try the somanabolic program. Ove the last year and a half i have lost 3 stone, so i am now 93 kg, that’s 204lb in old money. My body fat percentage is currently 20%, and i’m hoping to get it down closer to the 15% mark. After all that weight loss and calorie control i needed a break and that’s why i decide to spend the next couple of months building muscle. I started the Somanabolic diet yesterday, and i can tell you after keeping my calories low for so long i’m finding it hard getting all the calories i need into me. Still we perservier. I’ll pop a post in here each week if you like and let you know how i’m getting on.

Hi Joel,

You have raised a very important point!. What I’m attempting to do is lose belly fat and get more muscle definition.

I’ve been using Vince Delmonte’s YSPQ program for around 8 weeks. My shoulders/biceps and triceps are really starting to show now. It’s the most toned I’ve ever been.

However, the belly fat is still there. I don’t really want to lose any more weight but I need to shift that belly fat. If there’s a way to do this I’d be really interested.

By the way, I’m female and lost 4 stone in weight using Weight Watchers and loads of cardio classes. I wish I’d come across you online fitness gurus 6 months ago, I probably wouldn’t have done so much cardio and lost muscle!!!

I´ve tried and I think is hard to do it that way but it can be done with discipline

Yes, I have tried to lose fat and gain muscle at the same time. It worked for me, but I was working VERY hard and working closely with a personal trainer / nutritionist. I didn’t just LOSE fat, it melted off my body… and I had way more muscle than I’d ever had in my life. I went from 28% body fat to 18% body fat in 8 weeks. However, I was also training in muay thai kickboxing at the same period of time and that led up to me working out (VERY intensely for about an hour or more for kickboxing sesions) somewhere in the range of 9 times per week.

Howeverrrr…. I was 22 then. I’m 24 now and even in the military. I did your [Joel] Cheat Your Way Thin program for about 6 weeks and was seeing good results, but I think after 12 years (literally, no joke) of dieting, I am officially exhausted with changing my eating schedule and obsessing over it. For once in my life, I just want to be “normal”… I don’t want to have to think about it anymore. Naturally, I’ve gained some fat but I just don’t know that I care anymore. When in California, I got down to around 14% body fat. But guess what? It was detrimental to my body. I lost my menstrual cycle for a year and a half, my hair was falling out (could be partly in stress). Either way, I’m too tired to do this anymore. I just want to live.

Sounds like just what I need! Can’t wait to get more information…keep it coming!

Cant figure it out…

wow,i am really interested in this topic.
Coz up to this moment i am still not so very satisfied with the belly fat that i hold for long time.
hv already trained for a year.As a female,the six abs is not yet showing off….
though i train 4 days a week, diet clean.(cheat away thin program) tabata training 2-3 times per week.

dont know why…???is six abs just so hard to gain?

and Joel do you have any suggestion for me if I lose my menstrual cycle due to trainings??

this would be great. i am currently on a program and am gaining muscle, dropping body fat percentage… however, i am not losing weight the way i’d like to be.

I’m working my tail off and barely seeing any results…..HELP!!

Greattopic of discussion, this is exactly what I have been trying to do, will minimal success. Can’t wait for more info!!

I would like to get lean while hanging on to my muscle simultaneously. I’m currently doing Romaniello’s Final Phase Fat Loss 2.0 and he says it could possibly take a tiny bit of muscle from me – I’m willing to sacrifice it to get lean, but I wish I didn’t have to. If there’s another way, please educate me!

Rachel
skwyatcherrs

Well I lot 60 pounds of fat last summer and since then I have been puting some muscles on but the worse thing that you can do is have a low calorie diet and lift weights so I thinl that a diet rich in protein would be better but definetely I can’t wait to try joel’s tips about this topic

Hey Joel,

That sounds great if you can give tips on that it would be awesome. I’m 6’1, 206lbs with 14% BF trying desperately to drop it down to single digit while building more muscle (and hopefully get my 6-pack for the first time in my life). Can this be done within 2 months (that’s what’s left until summer!!). Would love to hear it. Thanks man!

Love the concept of losing fat and gaining muscle… been trying for a couple years. Would love to hear more on it.

I would love to have that lean and toned body. So I’d love to hear how to lose fat and gain muscle at the same time!

I would love to know the technique. I am Losing weight but can’t seem to get rid of the belly fat. I am toning up as well.

Hi joel

it is very very difficult i am doing it but the gains is very slow some more direct info on the topic would be appreciated.

Thanks

I’ve lost fat but not gained muscle until later on, never did both at the same time. Would love to be able to do it. Right now need to lose maybe 5 lbs but definitely don’t want to lose this hard earned muscle tone!