The Truth Behind Losing Fat and Building Muscle
The highly debated topic of the fitness industry is, Is it possible to Build Muscle and Lose Fat ?
There are 3 sides to every story, and depending on who you talk to they’ll tell you yes, no or somewhere in between. The simplest way to answer is yes it is possible to do both. The question and where the real debate is to what degree can you lose fat and build muscle. It’s not a matter of can you do both, but how optimally can you lose fat and build muscle simultaneously. You don't need to spend 4 hours a day in the gym, or your life in the kitchen to create the body you want. As well as,
You don't have to be a bodybuilder or physique athlete to steal the methods they use.
On one hand, it is recommended to focus on one as the primary goal but the goal is to optimize your nutrition and fitness so you can pull both off. Where if you're looking to lose fat the goal is to lose fat, but also to maintain or build as much muscle in the process. On the other hand, if your looking to build muscle the main goal is muscle development however maintaining a healthy waist line and body fat in the meanwhile. If you are looking to get to the extreme of bodybuilder or physique athlete then yes focusing on one is the most optimal but for the majority of people both can be attained simultaneously if done correctly.
Where fat loss and muscle development starts is energy balance. Whether the goal is to burn the fat or build the muscle, your body energy in and out needs to be in line. Meaning if your looking to lose weight you must burn more than you consume. The beginning point and the undeniable truth is calories, and it will always will be the indisputable truth for your fitness goals. If you want to lose weight you have to have a calorie deficit plain and simple end of discussion. This however does not mean you have to eliminate any food group, or eat perfectly “clean” in pursuit of that goal. However there are ways to manipulate food groups to benefit you.
The biggest turning point for a lot of fat loss is the fasted and fed state. When your body is fasted, fat burning occurs, when your body is in a fed state your body consumes insulin instead of fat. To cause increase in insulin production it doesn’t take a whole lot of blood sugar. Unfortunately for the vast majority the fasted state is a short window, if someone stops eating at 7, 8, or 9pm then sleeps until 7, 8 or 9 the potential is only for a 12 hour period. That’s assuming nothing is consumed after dinner or early on in the morning.
One of the first beneficial components to fat loss and muscle development is extending the fasted period where and when it’s possible.
This does open the window to malnourish your body, what it means is to be smarter with the window of time you eat in. The goal is to eat the necessary amount of nutrients in the allotted time no matter how big or small the eating window is. You do not have to go 20 hours without eating, but striving for a 12 hour fasted window is a very good place to start.
We all know that we need to eat in a calorie deficit. The best way to improve the deficit is exercise because it gives you “extra calories” for the day. It makes eating in a deficit much easier because you burn a few hundred calories in the process. Eating relatively, to moderately “clean” will be very helpful in the calorie deficit because the foods are more nutrient dense per calorie. Meaning you get more macronutrients, micronutrients, and phytonutrients per calorie eaten. Whereas a fast food meal can have 600-1500 calories and have the same amount of protein one chicken breast has for 2-300 calories. That is why eating clean isn’t necessary but eating relatively clean will be helpful.
The Value of Protein
The biggest mistake people make when eating is they neglect protein. They either are thinking they “eat enough” or they think it’s the bodybuilders nutrient. When in truth protein is the most important nutrient for fat loss, as well as muscle maintenance and development to help keep lean body mass. The government standard of 0.6g per bodyweight is for sedentary individuals. Meaning if you're looking to build muscle or loss fat you want more than that, even in women. The ideal protein range is a minimum of 1g of protein per bodyweight however if your looking for increased fat loss you want around 1.2g of protein per bodyweight.
" Its recommended that a 1 - 1.4g of protein has beneficial affects to lean body mass, meaning higher muscle development and greater fat loss, better overall body composition. "
Carbohydrates are helpful and necessary for energy but not in high amounts. It is recommended to eat less carbs definitely when looking to lose weight. Eating less than 35-40% of total calorie intake in carbs has a greater benefit to fat loss and muscle development. Whereas if you eat equal to or greater than that in carbohydrates, lean body mass will be lower, so fat will be higher.
This all leads to prove that high protein diets accompanied by lower carb intake is optimal for body composition.
How many calories should I be eating ?
Here's How to Build Muscle and Loss Fat through Exercise
This is a little more commonly known but you’ll want to lift weights. If your looking to build any meaningful muscle you want to lift weights whether its real weights or body weights. There are body weight workouts but you’ll need the right equipment to get any meaningful results. The easiest way is lifting weights in some type of gym.
There's a myth that high reps will help lose fat while causing good muscle shred. Any meaningful muscle built in synch with fat loss will be done through heavy weight lifting at a lower rep threshold. Heavy weights is what truly causes your muscles to grow and produces meaningful fat loss in the process.
The Right Way to Exercise for your body composition (https://www.youtube.com/watch?v=q_sbnlVEe0M)
High weight has been proven to have the best results for body recomposition. Here , right here , and here again stating heavy weights cause greater muscle activation. Putting your muscles through hypertrophy, progressively more overload and tension, is how you cause them to grow and expand.
Accompanying the weight training with cardio of any kind should be HIIT cardio(https://www.youtube.com/watch?v=PsRAc1F3T98) favorably over other forms. It produces the greatest fat loss. It's not that steady state cardio is bad, it's just between the 2 if you had to choose, you spend less time and get more from HIIT.
So where does this leave you, and what does this all mean?
Action to Take
Thoughts ? Questions ?
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