It Is Impossible To Gain Muscle And Burn Fat Simultaneously

It Is Impossible To Gain Muscle And Burn Fat Simultaneously

Article by Don Demarco

It Is Impossible To Gain Muscle And Burn Fat Simultaneouslyby Don Demarco (Dr Muscle)

Repeat after me. It is impossible to gain muscle and burn fat simultaneously.

Few who understand the muscle building process will want to argue against this except the snake oil salesmen peddling their magic pills! Let us break down the muscle growth process in order to understand why one cannot do both at the same time.

Muscle gain occurs through protein synthesis and protein synthesis occurs when there is a surplus of protein calories in your body. To create this surplus you need to eat more than your body needs for weight maintenance.

When you train with weights and eat an amount of food the results in caloric excess you therefore gain some muscle and some fat. You can reduce the amount of fat gained by being selective in your food choices but you cannot eliminate it entirely while gaining muscle. Reserve this for the trimming phase after you have bulked up sufficiently.

The good news is that as you add muscle mass, your basal metabolic rate aka BMR also increases. The basal metabolic rate is the amount of calories one burns while at rest. This increase in BMR results in you burning more fat over time.

After you have built the desired amount of muscle mass you may now trim down the fat through cardio. Reducing your food intake and doing cardio forces your system to burn fat for energy. i.e. the absence of the ‘caloric excess’ described earlier and increased demand for energy (caused by exertion through cardio) results in fat burn.

Just make sure you do not do so much cardio that you end up also burning muscle in the process. You’ve worked hard for the muscle. Keep it. You can tell if you are in danger of doing this by how your body feels. If you are starting to feel emaciated you are probably doing too much cardio. You should aim to feel toned and ‘tight’.

I personally use a supplement called Catalyst to make sure I don’t burn muscle. It protects the muscle tissue when doing cardio vascular exercise.

I’ll say it again. To transform your body significantly you first have to build mass and then trim down.

These tips below will ensure your success.

1) Stick to an accurate caloric surplus.

Don’t go overboard in calorie consumption. It takes roughly twenty percent more calories than your need for weight maintenance.

2) Pay attention to your diet.

Consume a diet rich in complex carbohydrates, lean proteins and unsaturated fats. Skip junk foods full of useless calories as these only lead to fat. To make this plan sustainable also have one ‘off day’ every week when you can eat whatever you want.

3. Engage in cardio exercises

Do some light cardio exercises even during the mass building phase. I suggest twice a week for no more than twenty minutes. This further reduces the amount of fat you pack on.

In ending, repeat after me again. You cannot gain muscle and burn fat at the same time. Follow the process detailed above and you will get an incredible physique!

About the Author

Fondly known as ‘Dr. Muscle’, Don writes a widely syndicated muscle column every week. Claim your FREE Muscle Building Course Also Learn Proper Men’s Workout Form

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