Build Muscle and Lose Fat at the Same Time?

Just because you are a hardgainer doesn’t mean you haven’t added a few pounds over the years.  If you are in that boat can you really build muscle and burn fat at the same time? Or is that just reserved for the steriod boys and girls? I know, I know, all those amazing before and after pics in the ads, right? But how real are they?

In a study reported in the American Journal of Clinical Nutrition (58:561-565), “Muscle Hypertrophy With Large Scale Weight Loss and Resistance Training,” subjects took off fat while gaining muscle.

Fourteen women followed an 800 calorie, high protein diet (80 grams of protein, 97 grams of carbs and 10 grams of fat) – with seven of the women lifting weights for 30 to 40 minutes three days a week and the otherseven women simply following the diet without exercise.

The study lasted for 90 days and the workout consisted of bench presses, pulldowns, military presses, pullovers, curls, tricep extensions, knee extensions, and knee flexion.

The two groups lost the same amount of weight – approximately 33 pounds. The lifting group, however, actually increased muscle mass by 21 to 27 percent, while the non-lifting group lost muscle along with the fat.

“These results indicate that weight training can elicit muscle fiber hypertrophy during periods of severe energy restriction,” said the researchers. “Strength declined in the sedentary group during the weight reduction but
increased in the weight-trained group.”

The key to successful weight loss is weight training – not walking, or any other low intensity cardio program – and a high protein diet. In the study, 40 percent of calories came from protein, as opposed to most fat loss diets that call for only 15 to 20 percent protein.

Now, let’s get a few things straight. This is not an endorsement of severe calorie restriction. Even if you get results initially, eventually your body will rebel with a lower metabolism, muscle loss and fat gain.

However, it does show you that when you properly apply the fundamentals of weight training and nutrition, you can build muscle while you burn fat, and thus completely reshape your body.

So what kind of program should you use to build muscle and lose fat at the same time?  I’m glad you asked that, because I have the answer!  And I am looking forward to sharing it with you, but I save all my best stuff for subscribers to the Hardgainer Zone.  All you have to do is enter your name and email address into the form below and I’ll tell you all about the secret formula it took me years to find.

Not only that, I’ll give you a 45 minute video chock full of dozens of super intense body weight exercises you can use to build muscle and burn fat.  It will be delivered digitally, so you can have it mere seconds from now.  All you have to do is enter your name and email address.

Talk to you soon!

Jon

Tagged As: American Journal Of Clinical Nutrition, Bench Presses, build muscle, build muscle and lose fat, build muscle lose fat, build muscle or lose fat, build muscle to lose fat, build muscle too lose fat, building muscle and losing fat, burn body fat hardgainer, burning fat for hardgainers, Calorie Restriction, Curls, drop body fat + hard gainer, fat lose for hardgainers, Fat Loss Diets, fat loss for hardgainers, fat loss gain muscle, gain muscle and lose fat, gain muscle and loss fat, Gaining Muscle, hard gainer muscle fat, Hardgainer, hardgainer fat loss diet, High Protein Diet, Journal Of Clinical Nutrition, Knee Flexion, Lifting Weights, lose weight and gain muscle, Muscle Fiber, Muscle Hypertrophy, Muscle Loss, Muscle Mass, Resistance Training, Seven Women, Tricep Extensions, Weight Reduction, Weight Training