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 other
seven 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 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 weigh 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 proper weight training and nutrition, you can build muscle while you burn fat, and completely reshape your body.  The best way I know to do that is to pick up a copy of Body Re-Engineering and make it your new fitness bible.  Click right here to pick up a copy today!

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