Gaining Muscle and Losing Fat: Possible at the Same Time?

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There was a time when fitness goals had to be black or white, i.e. either you were focusing on gaining muscle or you wanted to lose body fat (or as was often said in error, “lose weight”).  Most folks were faced with an awkward dilemma:

“Do I want to look like a musclehead, or some scrawny long-distance runner?”

Neither option seemed desirable, so we often went “halfway” in our efforts or relied on “expert” advice from the medical, fitness, and supplements establishment.  Often, we’d partially succeed with one goal and then hope to reverse ourselves with a ridiculous program that was counterproductive, if not borderline dangerous.

The Difference between Weight Loss and Fat Loss.

Fortunately, in recent years, folks like Tom Venuto, Jeff Anderson, and Vince DelMonte have exposed various health and fitness myths and uncovered scientifically verifiable methods for:

1. Building Muscle Mass.
2. Shedding unwanted Body Fat.
3. Getting that lean, ripped physique that BOTH men and women should strive for.

No longer should men and women be obsessed with losing weight.  Body composition transformation is where it’s at today.

Granted, people who are extremely obese must lose weight, and we all know how shows like ‘The Biggest Loser’ exploit our vulnerabilities regarding body image.

Now, it’s time to think about the unthinkable: Concurrent muscle gain and body fat loss.

Is there One Workout out there that will do the trick for me?

No simple answer here.

Certainly, there are fitness workout routines that can favor simultaneous muscle building and fat loss.  Many trainers opt for phased workout cycles, where upper-body, lower body and cardio are emphasized at different times of the day and week.  Some fitness experts are big on High-Intensity Interval Training (HIIT), High-Intensity Resistance Training (HIRT) and their numerous variations.

However, diet and nutrition can have an even greater influence, especially if you fully exploit concepts and factors like:

  • Cyclical dieting
  • Nutrient Timing (Periodization)
  • Within-day energy balance
  • Natural Hormonal Manipulation
  • “Energy partitioning”

I still can hear you asking, “Yeah, but can I still lose weight?”

The answer depends on personal circumstances.  Perhaps you had the ideal body weight prior to transforming yourself, in which case the end result may be a 1:1 exchange of fat for muscle.

That would be an ideal situation, indeed…

Regardless, if you are truly committed to transforming your body, and prepared for some challenging work, then buckle up and go for it!

Will it be worth it?  You already know the answer to that…

Check out my review of Tom Venuto’s Holy Grail Body Transformation, which is his much-anticipated follow-up to the best-selling “Burn the Fat, Feed the Muscle”.