Lose Fat and Gain Muscle – Simultaneously?

Ah..this IS the question and why I stopped conventional dieting programs like weight watchers where I lost weight on the scale but it was not pure fat- I was losing muscle too. Since I’ve been doing Joel’s Cheat Your Way Thin program I have lost fat on the scale but not overall weight. I know this is the healthy way to go but still feel frustrated because I want to lost overall. This summer I’m going to focus on Joel’s plan stepping up my efforts to build muscle. As a somewhat sedentary teacher I know the summer is the best time to focus on my goals.I would appreciate any tips though Joel. Cheers, Maureen

Hi,
1. More frequent eating (of the same total daily calorie intake).
2. Interval training + resistance training
3. Short exercise before bed

Melesse

I keep getting emails saying that Honey Garlic Vinegar capsules greatly increase fat loss. Is this true?

I went through P90X, which is 13 weeks with a lot of resistance training plus a lot of cardio. I lost around 20 lbs and got pretty ripped but according to caliper measurements, my lean mass stayed within a pound or two of where I started.

I’ve read that if you do heavy resistance training with cardio on the SAME DAY then take a full day of rest for recovery then you can gain muscle and loose fat simultaniously. I’d be very interested to see conclusive scientific studies (if there are any) regarding this subject.

I have dieted down for a few bodybuilding competiitons – I never could hold a good enough muscle for my taste while getting lean. I don’t believe there are methods that are both reasonable or legal when trying to accomplish this goal!!!!!

I would like to know. I’m training for Judo, and I need to get stronger while not jumping up a weight class.

I have been a runner for 20+ years, which has helped keep the weight (fat?) down, but then in the last few years I have heard some talk that doing only cardio makes one loose muscle. So I began lifting approx 2x a week, but only by adding your dieting approach, which I have been on for 3 weeks now, have I been able to lose a little fat around midsection. Hope to lose a little more. I am looking forward to your reply.

At age 51 I can say that you can lose fat and gain strength / muscle because in the past year and a half I have done it. I lift heavy & hard but I’ve changed my diet to more protein and much less carbs while eliminating animal fat and increasing fat from extra virgin olive oil, almonds, and avacados; I did not restrict my calories but I changed the source of them. I’ve lost 45lbs and my deadlift went from 250 to 475.

You actually have to increase calories with high intensity training to build muscle and burn fat at the same time. No way can you build muscle while cutting calories.

But you can burn a lot more fat if you do the fat burning first and muscle building after.

Hi,
I have tried a few times to both gain and lose (next attempt has just begun).
I have generally trained using a fast bootcamp style workout (weights included in program) but have found that i either lose or gain 9as im sure you have heard many times.
in this workout its just solid strength worklout interval resistnace training (including interval cycling) with two heavy weights workouts a week.
Is this the go, or am i on the path to failure again.
i feel like i am going to lose from it (though thats not such a bad thing as my bf% has sky rocketed)

cheers

How do you sleep after exercising?… If I exercise in the evening I do not sleep well.

I’ve ben trying to do exactly what your talking about for quite some time now. Going after the perfect body for about three years now. It is extremely difficult-really need some help. Rite now using the cheat your way thin diet and working out at a high intensity 5 times a week (p90X). I know theres gotta be a better way to get the results-id rele like to hear more about this.

bring the noise…it was a great fight….

I find that zig-zagging my caloric intake along with strength training works best for me.

Looking forward to seeing what you have to share with us, Joel!

I’d love to know more!
Thankz

i managed to put on 3 stone of muscle n get my bf down to seven percent all on 3 square meals n 2 cans of tuna five days a week trainin to build, the fat loss wasnt expected but happened none the less so yes it can be done with relative ease i found

Any suggestions for a 56 year old female? I have trouble doing anything that requires a lot of upper body strength and I really can’t do the high intensity exercise you recommend. I lost the weight I want — and I did exercise while losing it to help speed the weight loss. Now I would like to get toned… and find a good exercise routine to help keep the weight off. I have worked up a routine with dumbbells that I do three times a week – alternating with resistance training. Abs still are the toughest thing to keep flat!

Yes, it can be done. Jon Benson preaches it and successfully does it all the time. It is another thing to sustain at 6% BF and gain muscle. That is almost impossible, but being around 8-10% and building muscle is possible. And yes, it is tricky, so I’ll let Joel talk more about it.

Joel,

I recommend that people get lean first and then stay “within range” of being lean while gaining muscle. I don’t think anyone should get more than 5-10 pounds out of being really lean…even when gaining muscle.

The whole “bulk up and lean down” approach is kind of old-school and not particularly healthy or effective. It works much better for steroid users.

Do you know John Barban? He rolls with the Canadian fitness crowd and really knows his stuff. He believes that natural lifters reach their muscle gaining potential within 1-2 years and after that the gains are small at best. The only exception to this is drug use for the most part. My experience tells me the same thing.

So in my opinion, after 2-3 years of lifting people don’t need to worry about muscle gain. They should focus on staying lean year round gaining strength (which builds muscle density and gives the muscles a sharp look to them).

Great topic! I have a controversial post that mentions MMA fighter who need to make weight by losing fat and muscle. Yep…I actually get asked all the time on how to lose muscle.

How to Lose Muscle Mass on Purpose?

Cheers,

Rusty

I’ve heard of people doing it, but everyone else I run into preaches about a “bulking up” phase, putting on muscle, and then when you’re ready, cut calories to trim and shred up. But if there’s a better way, I’d like to see more. thanks

Joel,

I have been trying to not really loose weight since I am not overweight but being a fitness freak wanted to tone up and look good and loose body fat to get firmness. I have not achieved my target yet and am still somewhat stuck but have seen results in terms of loosing 5% of the body fat and gaining a pond of weight which I assume would be muscle gain.

Looking forward to your next post. By the way, when is that restaurant guide coming out? I would love to get it as soon as it comes out. I am coming up on some times when I will be going out and also going on vacation.

I struggle to put on muscle I’m also pretty lean except for a small amount around the waist. I eat 5 meals a day, muesli with oats in the morning, yoghurt & fruit mid morning, 4 slices of wholemeal grain bread with 200gms of meat and salad, afternoon is 100gms of tuna or a protein shake, evening is lean meat & veges.

My trainer says I shouldn’t do cardio as that will stop me from gaining muscle, maybe do a 10 fast walk to loose the small belly fat. But I can’t loose the weight and I’m also not gaining that much extra muscle. I workout 4 times a week and isolate a specific body part each workout.

If there is a way to loose weight and gain muscle then I’d love to hear it.

Yeah it definately doesn’t work to do both at the same time… Whaat I do, is I work out and my body will tell me what it needs to eat