How To Gain Muscle and Lose Fat?

By Tom Venuto   of the Holy Grail Body Transformation

  ” How can I gain muscle and lose fat at the same time?”

That’s right up there with “How do I get six pack abs” as one of the most frequently asked fitness questions of all time.

The problem is, when you ask it, you get all kinds of conflicting answers – even from experts who are supposed to know these things. So what’s the deal? Is it really possible to lose fat and build muscle simultaneously?

Answer: Yes it’s possible to gain muscle and lose fat at the same time.

Long answer: It’s difficult and it’s complicated, unless you really know what you’re doing. Allow me to explain….

First we have the issue of whether you really lose fat and gain muscle at the “same time.”

Well, yes, if your definition of the “same time” is say, a month or 12 weeks. But in that case, you’re probably not gaining muscle at the “same time” literally speaking, as in, right now this very moment you are reading this, or 7 days a week, 24 hours a day for months in a row.

The best explanation for what’s really happening is that you alternate between periods of caloric surplus (anabolism) and caloric deficit (catabolism) and the net result is a gain in muscle and a loss in body fat.

You see, if you stay in a calorie surplus, it’s the body’s natural tendency for body fat and lean body mass to go up together. And if you stay in a calorie deficit, it’s your body’s natural tendency for body fat and lean body mass to go down together.

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How To Gain Muscle Fast

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I am sure you are like me, you’ve tried a myriad of muscle building programs  in your attempts to gain muscle and you have seen all the glory grabbing titles and claims but what do they deliver little or no muscle gain.

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How to Lose Fat and Gain Muscle Part 2

There IS a way for the average person to gain muscle and lose fat at the same time

The Secret: You have to change your “temporal perspective!”

Traditionally nutritionists and fitness pros have only looked at calorie balance in terms of 24 hour periods. At midnight, you could tally up the calories like a shopkeeper closing out his register, and if the balance were positive, you’d say you were in a surplus for the day. If the balance were negative, you’d say you were in a deficit for the day.

But it’s entirely possible that you might pass through periods of “within-day” surplus where you were in a highly anabolic state (for example, you eat the biggest, highest carb meal of the day after your workout), and you were in a deficit the rest of the day.

Furthermore, exercise changes everything. certain types of training will alter your hormones and physiological response to how you handle calories and nutrients.

If you did intense weight training, and you timed your nutrient intake just right, isn’t it possible that you could gain a small amount of muscle during those anabolic hours, while losing fat the rest of the day? Granted it might only be grams or ounces – but what if you kept that up for a week? A month? Three months?

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Gain Muscle Lose Fat Video

If you have ever wasted (I mean spent) any sort of time on a bodybuilding forum than you have seen the countless posts on, “Should I do cardio if I am trying to build muscle?”
The (silly) debate will never end and typically results in you destroying your frame that once had potential by attempting to bulk up but getting fat instead. Look at cardio as a tool to help you get muscular without getting fat and a pot belly at the same time. Bulking up does NOT have to equal getting fat. 
Watch the 4 minute gaining muscle and losing fat video below that clearly shows how to incorporate cardio
into a muscle building routine and address this confusion.

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The main reason I addressed this issue is because I’m sick and tired of you completely losing your waist line, getting a double chin and gaining weight that only makes you look “bulky” and not ripped and muscular because you listened to someone who told you to not do cardio if you want to build muscle.
Your waist line will thank you for watching this video

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