Build Muscle Lose Weight Simultaneously?
By Sean Nalewanyj
||Sean Nalewanyj is a natural bodybuilding expert and best-selling fitness author committed to providing effective, research-based advice for building muscle, burning fat and gaining strength. Sean is the creator of the "No Fail System" bodybuilding program and president of EliteImpact Labs.
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Virtually every bodybuilder trains for one reason-to get huge, well-defined muscles.
To get massive and ripped, you've probably set out to build muscle and lose weight at the same time.
As people desperately want this amazing body, they usually jump into their new training plans full of vigor. Most people want results quickly, and they want to get a great physique without using much time or energy. Generally, they want to gain muscle mass without gaining much body fat in the process.
You must know that…
When you want to gain muscle quickly, there is no way you can gain a ton of muscle mass without gaining any body fat in the process.
This is simply the nature of the human body, and there is no way around it if you want serious muscle gains.
The only way to activate the processes of protein synthesis that result in muscle growth is to consume more calories than your body actually requires. However, when you create a caloric surplus, your body cannot direct every additional calorie towards muscle growth. Some of the caloric surplus will be stored as body fat, which is why it's virtually impossible to build muscle and lose weight simultaneously.
When you want to build muscle and lose weight, you should first set out to gain as much muscle mass as possible, then worry about burning fat after you've gained muscle. If it is your goal to quickly change your body's composition, you must not try to build muscle and lose weight simultaneously.
Your body's metabolic rate is connected to its muscular development, so it will always be easier to burn body fat once you've gained significant muscle mass. Therefore, you should always begin your program with a bulking phase. In other words, it's impossible to build muscle and lose weight at the same time, so don't worry about burning fat until you have gained significant muscle mass.
When you examine what we've discussed so far, the point of the bulking phase is obvious: gain as much muscle mass as you can without gaining lots of body fat. When you are bulking up, you do not need to try to actually lose body weight, but just focus on gaining as little body fat as you can.
You can do this with three techniques…
1) Control your caloric intake.
You must focus on getting "optimal nutrition" instead of trying to find a mythical "super nutrition" plan. While you must achieve a caloric surplus to stimulate muscle growth, you must focus on consuming foods that actually promote muscle growth. If you just eat anything you can find, you will end up just gaining extra body fat.
If you set out to generate a caloric surplus of about 15-20% above your body's maintenance level, you can stimulate muscle growth without gaining a lot of body fat. This is the optimal number of calories for muscle growth, so if you are within this range, do not further increase your caloric intake as it will not support additional muscle growth.
2) Control what you eat.
Make sure you obtain your calories and nutrients from these three macronutrient sources: lean, high-quality protein, unprocessed high-fiber carbs, and healthy, unsaturated fats.
Choose your foods carefully. You need to consume lean proteins and specific carbs that will regulate your blood sugar levels, and stay away from unhealthy foods that contain lots of unsaturated fat.
With this diet, you will control how much body fat you consume. This way, you won't need to worry about trying to build muscle and lose weight simultaneously.
3) Include a moderate amount of cardio.
During your bulking cycle, you need to perform 2-3 cardio sessions a week to help your body limit fat accumulation, but this should not be a large part of your routine. If you perform longer cardio sessions, you will end up losing muscle, so you need to limit your workouts to 10-20 minutes of high intensity/low duration cardio.
Once you have gained the muscle mass you want, it will be easy to switch to a fat loss phase where you can work on burning fat while minimizing muscle loss.
Remember that you cannot avoid gaining some body fat when you gain muscle mass, so you must focus on limiting how much fat you accumulate instead of trying to build muscle and lose weight simultaneously.
To get your complete, fully structured muscle building program that will help you build a ripped, muscular new body in as little as 12 weeks, click below to watch this free video presentation...