You CAN gain muscle and lose fat at the same time and I will show you how. Common wisdom is that you have to gain some fat to gain muscle, its the whole bulking and cutting mentality. I’m here to tell you its wrong, at least for most people. Because of many peoples unrealistic expectations about adding muscle they come to the incorrect conclusion that you can’t gain muscle while losing fat.Most mature adults can gain a maximum of 15 pounds of muscle in a year but many can only gain 5lbs of muscle a year. That’s only 1.25 pounds of muscle gain per month maximum – pretty slow whether you are losing fat at the same time or not. In rough numbers, to gain that 1.25 pounds of muscle each month while maintaining your current bodyfat you should eat an additional 3125 calories more a month, that’s about 100 more calories a day – not much of a calorie surplus.Now lets look at losing fat, its much faster than gaining muscle. You lose fat when you consume fewer calories than you burn off in a day (the TDEE).

For an average person losing weight, they will eat about 400 calories a day less (12,000 calories a month) than their TDEE to lose a pound of fat a week, or 52 pounds of fat in a year. The first important thing to note is that the calorie surplus to gain muscle is very, very small when compared to the calorie deficit required to lose fat. To gain muscle and lose fat at same time. Now lets try to put the two together – losing fat and gaining muscle. Now, your first thought is probably that it can’t be done because to gain muscle, you have to eat 100 calories more per day and to lose fat, you have to eat 400 calories less per day. How can you eat less and eat more at the same time? The secret to this is that our assumption that you need to eat more to gain muscle is incorrect for most adults. Lets look at what your body does with its calories, please look at my body on left side of the above diagram. A whopping 25% of your energy goes to your brain. 50% is housekeeping stuff to keep us alive – breathing, pumping blood, maintain body temperature, replacing dead cells, etc.

Its only down here where it gets interesting. About 20% is actually spend DOING stuff – walking, lifting, moving and only about 5% is spent adding muscle. Don’t get hung up on the exact numbers, the important thing is that exercise and building muscle uses very little of the calories we consume. Now look at the right side of the above diagram, the sources. String Lights For BalloonsTo keep you alive, your body needs two things, plain energy to burn in the form of carbs or fat and then amino acids in the form of protein. Shower Curtains 74 LongYour body has an amazing series of emergency backup system to keep you alive should food be scarce. Car Repair Open On Sunday MelbourneYour stomach is the gas tank for ordinary use. Your bodyfat is the backup up generator to be turned on when food is scarce.

And your muscles are the emergency backup, your body wont turn on this nuclear power plant to cannibalize muscle unless its a DIRE emergency. Energy can come from any of the three systems but amino acids can only come from the stomach or the muscles. Lets talk about this nuclear reactor here and how to stop if from turning on and burning up our muscles. Our bodies are really smart, they know muscle is really important and they wont burn it unless they absolutely have to. There are three occasions your body will fire up the nuke in the above diagram: So YES, you can gain muscle and lose fat and here’s how: Many beginners to fitness ask if they should lose their fat first or start lifting to gain muscle first, the answer is that they should do BOTH at the same time!!! Especially for beginners, it is very easy to lose fat and gain muscle at the same time! Now lets talk about the exceptions to this, those who can’t gain muscle and lose fat:Has your fat loss stalled?

Burn more calories and lose more weight by trying one of these 10 techniques!I'm sure everyone has that one friend who is so genetically blessed that he can blink an eye and magically drop to sub-10-percent body fat. Everyone else has to dial in their diet and tweak their training. Sometimes, despite your best efforts, fat doesn't evacuate from your body as quickly as you'd like. The first instinct might be to dramatically increase calorie deficit and caloric expenditure, but that can bring about detrimental long-term effects on your body. Instead, try weaving in one or more of these techniques to tell that final layer of fat to take a hike. Not all techniques are meant to work for everyone, but finding one that works for you should help you see the changes and progress you desire. Many folks, particularly men, have seen great success with intermittent fasting. Intermittent fasting allows only a small feeding window—typically, eight hours— before and after which you don't eat anything.

The idea is that the practice would force your body to subsist on body fat storage for fuel during the fasting window, improve insulin sensitivity, and allow you to eat more diverse foods during your feeding window. I make sure to eat my last meal of the day at 6:30 pm. Then i wake up in the morning and do my cardio in a semi-fasted state, after thirteen and a half hours have taken place. BPI co-founder, James Grage, reveals this to be one of his top strategies when he's preparing for a show. "I make sure to eat my last meal of the day at 6:30 pm. Then I wake up in the morning and do my cardio in a semi-fasted state, after thirteen and a half hours have taken place. Only after that do I eat my breakfast—the first meal I'll have consumed since the night before." You may not want to do this all the time since its long-term effects on hormones, especially in women, are somewhat dubious at this point. However, for a period of one or two weeks, it can speed things along.

Carb cycling means you'll eat your target carbs on training days and approximately 50 percent of your normal carb intake on non-training or light cardio days. This strategy helps blunt fat storage on resting days and also restores muscle glycogen in a supercompensated fashion. It also combats the metabolic crash associated with conventional low-calorie diets and keeps a strong satiety signal throughout the body. Dropsets can also be an effective way to turn up your metabolic furnace. To perform a dropset, you simply perform an exercise at a heavy weight until failure, then immediately drop the weight and bang out more reps until failure. Continue this pattern until your muscles scream in agony. When incorporated correctly, dropsets will tear into your muscle glycogen, which will then create a greater post-exercise metabolic response from the intensity and will need to restore your body's sapped glycogen. Just be wary that too many dropsets can make Timmy a dull boy, too.

This is especially true if you don't get enough carbs throughout the day; use this technique wisely. You need to ditch your habits of weighing your food to the gram at your desk and crunching numbers throughout the day. The less you stress about eating, the better are your chances to stick with your eating plan and avoid making decisions that could set you back. After all, it just takes one giant binge to completely erase a week's worth of effort, so make every bite count. Just take one day of the week—say, Sunday—and spend all day in the kitchen, preparing and portioning out all your food among towers of Tupperware. While your friends and family may snort at the sight, you know a week's worth of muscle-fueling, fat-bashing food will be within arm's reach. L-carnitine might just be one of the hottest fat loss supplements around. I don't recommend you put all your eggs in this fat-loss basket, but supplementing with carnitine if you practice vegetarianism, veganism, or otherwise have a low dietary carnitine intake from meats might help you with fat loss.

When paired with exercise, carnitine supplementation can boost activity of the beta-oxidation pathway when paired with exercise. Basically, you could be increasing the body's fat-burning potential. James likes to pair 1.5 grams of carnitine with a capsule of the fat burner, B4, which helps further stimulate fat loss while increasing energy levels and focus. Many people default to a full-body workout program to include intense compound exercises and make workouts more efficient. Why not add compound supersets? By pairing two major exercises back-to-back like this—the squat and bench press, for example—you end up recruiting many more muscle fibers over a shorter period of time. You'll not only burn more calories during your workout, but you'll continue to burn more once it's over. Fat loss responds best to the most reductive nature of this calorie balance equation: Calories consumed must be less than calories burned. In order to hit that deficit, James Grage uses cardio to achieve proper balance in his routine.

"My steady-state cardio in the morning is the first layer of the foundation, and I'll do anywhere from 25-35 minutes on the elliptical, five days a week," he explains. It doesn't stop there. James doubles up his workout with a resistance training session later and squeezes in 90 seconds of high intensity cardio between his sets. He prefers the jump rope; he can carry it around from exercise to exercise. If he does 18-20 sets in a session, this adds up to an additional 30 minutes of cardio training. Cardio does not need to be performed continuously on a machine for it to be "cardio." Using fish oil supplements isn't unique to weight loss. Studies have shown the benefits of omega fatty acid supplementation regardless of your physique goal. A good omega 3/6/9 blend containing CLA is part of James Grage's not-so-secret arsenal, as part of his daily supplement stack. He pairs 1000 mg of CLA with the omegas for maximum results. "CLA is not only helpful for reducing body fat," he explains, "but omega fats are also crucial for enhancing your overall health."

Remember, even though fat loss may be your primary short-term goal, health optimization should never take a back seat. As you move closer and closer toward your ideal body fat count, your energy levels may start to waver from the accumulated energy deficit. You might not be able to sustain as much volume in the gym as you're used to since you're not eating as much and your muscle glycogen is never fully saturated. Overall, you've just seen better days. This isn't permission to allow some slack. Rather than cheating every rep, concentrate harder on perfecting your form. By focusing on each muscle contraction and isolating the working muscle group, you can maximize the training benefits you get from each working set. This makes a lower volume workout that much more effective. While you definitely don't want to get into the habit of regularly skipping workout sessions, you might benefit greatly great from taking a full rest day. Listen to your body. If it's bludgeoning you over the head with various aches and discomfort, let your body rest, for crying out loud.