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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With alot of fat loss programs they are usually touted by individuals who sit behind desks and have never lifted a weight in their life and that really annoys me, having spent many years of blood sweat and tears in the gym.

Now I have long been a fan of  muscle building and fat shredding guru Jeff Anderson who created the Optimum Anabolics natural testosterone boosting workout program which I still use regularly to boost muscle gains.  Jeff spent many years in the US army as a fitness coach and body conditioning instructor and has applied this knowledge and also thorough scientific research to come up with a revolutionary fat burning program that is designed to banish ugly belly fat and get you in your best shape ever.

Now the program is called Combat the Fat and it uses the most powerful fat burning strategies to keep you lean healthy and strong.

Here is where it gets exciting I have decided to personally take on the 12 week Combat the Fat challenge and give this revolutionary fat burning program a go and I want you to join me guys and gals…….. starting on June 8th

Yes that’s right join me from day one all the way through the 12 weeks. I shall be creating a secure website just for our use. You will be able to send in your before pictures and progress pictures as well as sharing your daily workout experiences and feelings. I shall be available to offer advice throughout so let’s get down to it and burn off that belly fat, feed off each other and get shredded.

To join me on the secure server website simply join Combat the Fat here and then send me an email to dave@sixpackquest.com with just your name and title Combat the Fat and all the details will be supplied.

Lets get started and get yourself that healthy lean chiselled body!

Ab Workout for Losing Stomach Fat

The answer to the age-old question of “What is the best ab workout for losing stomach fat?” is…

None! Ab workouts alone don’t create enough of a metabolic response in your body to create fat loss.

As a trainer, nutrition specialist, and fitness professional, I often get asked what the best types of exercises and workouts are for losing stubborn stomach fat in order to bring out visible six pack abs. The problem is that most people with excess stomach fat looking to try to uncover their abs are searching for some “miracle abdominal workout” that is going to slash the fat off their abs in no time.

The thing is… they are going about the problem entirely the wrong way! The truth is that you don’t lose stomach fat by doing ab workouts.

The problem is that focusing most of your time and effort on abdominal exercises and abs workouts to try to flatten your stomach and bring out 6-pack abs is simply wasting your time from doing the correct workout programs that will acutally reduce your body fat for good.

If I were to choose an answer as to what the best exercises are for losing belly fat, my answer would include full body exercises such as the following: Read the rest of this entry

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abdominal fat loss spice

article by Mike Geary – Certified Personal Trainer, Certified Nutrition Specialist
author of best seller: The Truth about Six Pack Abs

In the fight to lose abdominal fat we always looking for a special edge.
This spice that I’m going to mention is one of the most overlooked, but healthiest spices in the world…

You might even call it a “fat burning spice”… in a roundabout way.

And yes, it can actually help you win the battle against abdominal fat if you use it daily…I’ll explain why.

Here are some other benefits of this miracle spice:

• controls blood sugar levels
• helps maintain insulin sensitivity
• a VERY powerful antioxidant
• may have antibacterial and antifungal properties
• and dozens of other benefits

So what is this miracle spice that beats abdominal fat?

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There are 3 Vegetables That Fight Abdominal Fat

A unique way that a few specific vegetables can actually stimulate the burning of abdominal fat…

article by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author – TruthaboutAbs
I bet you didn’t know that there is a specific class of vegetables that contain very specific phytonutrients that actually help to fight against stubborn belly fat.

Let me explain what these unique vegetables are and why they help to burn stomach fat…

Chemicals that force your body to hold onto belly fat

Something you may have never heard about is that certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from air and water pollution, household cleaners, cosmetics, etc can react with your body and make your body store excess abdominal fat.

These chemicals are known as xenoestrogens.

Xenoestrogens are chemicals that you are exposed to (and are hard to avoid in the modern world) that have an estrogenic effect in your body.  Excess exposure to these can cause hormone balance disruptions for both men and women. So these can wreak havoc in the body for both guys and gals.

These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems (including cancer risks in the long term).

So here’s where this specific class of vegetables comes in handy…

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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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