Lose Fat and Gain Muscle – Simultaneously?

lets hear how to accomplish the impossible

Of course you can loss fat and gain muscle at the same time. All you need to do is combine intense weight training with interval training cardio. If you do weights you will build muscle even if your caloric intake is low (I know because I am weight training will only being on about 1600 cals per day and I have seen huge results in myself – I do the cheat your way thin diet and it is great). Then if you combine the interval cardio training you will lose fat and a lose weight. Also the proper types of food are important. High protein and low carbs and low fat. The protein will be used to build the muscle but will not be put towards fat. In addition, if you build muscle and do interval cardio training your metabilism will increase and you will loose fat. Also increased muscle mass will actually burn fat itself. I have seen great results by following this regiment. I got my diet from cheat your way thin and I do a weight program that I got from global health fitness. It works great.

i am a certified personal trainer with ISSA (international sports sciences association). in my personal training book, “Fitness, The Complete Guide”, Dr. Frederick Hatfield, PH.D. (also known as Dr. Squat, for having performed a competitive squat with 1014 pounds at a body weight of 255; more than anyone in history) says in chapter 9 that LOSING FAT AND GAINING MUSCLE are possible by using the ZIG ZAG METHOD OF FAT LOSS. this is a technique where you vary the amount of calories you consume in order to stimulate positive changes in the basal metabolic rate.

for example, in order to “decrease total body weight by losing fat and gaining muscle”, for 4-5 days each week (especially on off days and light training days), reduce your caloric intake by 2 calories per pound of body weight . then, on the remaining 2-3 days each week (includng heavy-training days), add 2 calories per pound of lean body weight to your normal daily caloric intake. don’t forget to adjust your calories upward monthly to reflect the new caloric needs to your increased muscle mass. in a nutshell, for some days, you up calories above the maintenance level of calories and on some days you go lower than your maintenance.

scientists have long known that stringet dieting causes a corresponging drop in resting metablolic rate and a loss in muscle mass, making it difficult, and often impossible to conttinue the fat-shedding process.

the “zig zag” method of fat loss works better than any fat loss method there is. why? because it’s permanent. permanent, that is, if you continue to eat 5 or 6 smaller meals per day, and exercise regularly.

can’t wait to read what you have to say about it joel!!!!!

I suppose we all want to know how to add muscle mass and still become a little more trim.

Hey Joel,

Since November 5, 2008, I have lost 30 pounds, and I am sure that I’ve lost more than that in fat. During that time I focused first on improving my diet and a strong cardio regimen, but since February I’ve been lifting weights along with mixing it up with cardio (I forget whether it was on your site or Vince’s, or Jeff the Muscle Nerd’s, but one of you mentioned that mixing up the order of cardio and weight training would help the body because it wouldn’t get into a rut).

I generally burn around 450-600 calories during my cardio workout and I’m not sure how many calories I burn when weight training, but I have noticeably gained muscle mass. And while I’ve not lost all the fat I would like to, I think that by eating more sensibly (I’ve cut out ALL soda–regular AND diet–partially hydrogenated oils, and any other source of High Fructose Corn Syrup–I just call it HFCS now….that makes it a “four-letter word!” I eat less and while I’m not a fanatic, I know that I consume far fewer non-nutritious calories, which is key to true healthy fat burn and muscle gain.

I have to thank you, Vince, and Jeff for really helping me understand how best to treat my body better….and it is NOT hard at all!

I think it’s tough, and I think it’s unenjoyable, to try and do both. I’m trying right now to just stay level on body fat and gain a little muscle, and I’m having two issues.
1) I get tired! I get up at 5:30, do my workout (3 days / week of a circuit training weight thing, 3 other days of 45-ish min. cardio, 1 day rest). After lunch, I have a hell of a time getting through the afternoon awake. I get home, throw dinner together and sleep! That’s all I have energy for.
2) I get cravings. I have recently lost quite a bit of weight, and while I was still losing, I didn’t really have trouble with my diet. I was eating a 2000-calorie-a-day diet with another 500-600 calories worth of protein on top of it. I’m still eating about the same but now that I’m down in body fat (though I wouldn’t mind being somewhat leaner still) I find I get to the evening and I’m having serious after-dinner cravings. Not even so much hunger, but a feeling that I *need* a couple of slices of toast with peanut butter.

I’m wondering whether I’m just not eating enough carbs. That’s one possibility. The other possibility is that I have to stop trying to gain muscle while holding back on the diet. Maybe I need to go easy for a period on the weights while I lean out, and then eat more to go for a period of muscle gain. (Of course, I am concerned that I’ll continue to eat big even if I’m not supposed to be!)

The bright side: I am getting some muscle. Not all that fast, but some. I don’t know that I’m still leaning out really, but my weight’s stable so I’m maybe picking up muscle while losing a little fat.

Anyway, comments or suggestions on the fatigue and/or craving front might really help. I’m wondering if I just need to eat more during the day to avoid the compulsion to night-snack.

It takes a lot of work to achive any result! I want to know more!

Looking forward to your thoughts on this topic.

Just read Dmitra’s post. Christian Thibadeau (uber trainer) has published similar thoughts. It seems to me that eating a similar level of food each day, and then adding a pre and post workout carb/protein shake on your heavy training days would accomplish this goal of zig zag eating. Joel, your thoughts on that?

To lose weight you eat less ,to build muscle you have to increase the amount of effort required to do the exercise you don’t have to eat more to build muscle. If you are looking to bulk up you are not looking to lose weight. Lean & fit require weight control if you want to be cut & defined you can’t reward yourself after working out .

I think maybe I have an idea of what Joel might say for some things. The two things that come to my mind would be Keep your calorie intake right at your level (your Lbs times 15 gives you that). The only way I could think of combing both in the gym is, do a super-set circuit (3-4 circuits) of 4 to 6 compound exercises (multiple muscles being worked in one exercise) using the myfibril hypertrophy rep range (5 reps) up to 10 reps.

Example: Full body workout 3 days a week Mon, Wed, Fri
Sets: 3-4
Reps: 5-10
Method: Push followed by pull exercises.
1. Squat (Barbel or dumbbells)
2. Weighted stability Ball Crunch
3. Chest Press ( Barbel or Dumbbells)
4. Bentover Row (Dumbbells or Barbel)
5 Standing Shoulder press
6. Advanced Leg Raise

Rest: 1 minute

Hope this is on the right track Joel. Thatnks for all your info!

~Travis

I’ve heard Vince say to pick one to focus on. Pick the one that is going to have the most impact on your physique at this time. Is it more about focus? Not that you can’t get results in both areas? Looking forward to hearing what you have to say on this subject.

Have tried the simultaneous aerobic (treadmill for an hour) then anaerobic 45 min. with weights – exhausting and disappointing! Would love to know how to lose fat and gain muscle at the same time – must have to sell soul to Devil!!

@Sally –

I’ve heard vice say this as well. He’s really informed on all the stuff he talks about.

The reason Vince says pick 1, then do the other is because the 2 contradict each other. For muscle gain your calorie intake has to be a surplus, for fat loss your calorie intake has to be in a deficit. I would think if it is possible to gain muscle and loos fat at the same time your calorie intake would have to be neutral. I’m looking forward to finding this out as well and I agree with your point =)

~Travis

I hate it when people say that it’s hard to do both at the same time. It’s not. I’ve done it in the past, and I’m doing it now. You can’t possibly expect to get MASSIVE amounts of muscle or lose massive amounts of fat, but you CAN do it. In a period of 3 months I lost 6 pounds of body fat and gained 7 pounds of muscle (verified by body fat calipers).

If you want fast results in either direction (muscle gain or fat loss) you obviously would want to focus on that one goal. But if you’re exercising to be healthy, to feel better about yourself then why not go for the middle ground to lose fat and gain muscle?

yes for sure i would like to hear more about this

Very much looking forward to your reply. I have been on your program now for 10 weeks and have lost 18lb so far. I am combining strength training and cardio work-outs 5 times a week and sometimes 2 times/day. I need to loose my last 10 and seem to be somewhat not moving but a pound a week for the last 3-weeks. I am very motivated to do whatever it takes to loose this last 10.

Losing fat is not much of a problem, gaining muscle is the problem

you put this out some time back and it worked very well for me to gain muscle and lost fat,,,,,do a weight lifting set (say 8-12reps) then do a minute or two on an ellipical or treadmill at a brisk pace, then go back and do another weight set and repeat the elliptical or treadmill. you’re resting from the weights while on the elliptical and resting from the cardio while with the weights. in two weeks I had a noticable change in my ab fat and an increase hardness and definition in my muscles……takes some serious determination though cause if done right, it’s exhausting!

I’m 3 weeks into Cheat Your Way Thin and so far I have been able to build muscle and lose fat. My body weight hasn’t changed but my BF% is down almost 3% (according to my scale). I don’t know if or how long it will continue but for now I’ll take it.

i’ll be interested in seeing what you post here, Joel. Depending on what lens we look through, primary weight gain…primary fat loss…concomitant muscle gain and fat loss…calories in vs calories out…

I get a kick out of all the “certified” personal trainers posting their “absolutes” which are nothing short of borrowing someone else’s opinion. Some of these guys should go spend some time in the biochemistry lab, get a few degrees in graduate sports nutrition, spend 20 years in the training field putting the knowledge into practice and THEN let’s banter about what should and shouldn’t work.

sorry, rant over…it’s way too hot down here in Texas.

Yeh I have tried to do this! This is always my aim when trying to loose fat! And i lift heavy weights to try and build Leane muscle! please tell us the secrets of exaclty what to do?

great post joel!

Yep, definitely interested in this subject, any information will definitely be helpful, thanks in advance!!

Really looking forward to hearing more as I have also heard Vince say it is best to focus on one rather than trying to achieve both at the same time.

Danny

It can be done!!! but you have to have a lot of discipline… What I try to do is first train for muscle growth and then for fat loss… It works for me!!!