If you want to lose weight and build muscle at the same time, then you need to read this article.
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Do you think phases of bulking and cutting are time-consuming and overrated?
Do you just want to look awesome now and not wait months and months?
If so, you have come to the right place.
A lot of people think that losing weight and building muscle at the same time isn’t possible.
Most bros and brahs, firmly rooted in broscience, believe that you can either lose weight or gain muscle.
However, you can never do both at the same time, they’ll tell you. According to them, you can’t lose weight and build muscle simultaneously. To lose weight and build muscle at the same time is simply not possible, according to them.
Most people believe, that you can either be in a caloric deficit and lose weight or be in a caloric surplus and gain muscle. You can always only choose one endeavor.
Fortunately for you, this notion is simply incorrect. You can absolutely lose weight, or more accurately fat, and build muscle at the same time. And contrary to popular belief, you do not have to be a beginner in order for this to happen.
I have seen this happen countless times and can attest to this phenomenon 100%.
What is more, this has happened to me on several occasions. On a cut, I would reduce my calories in order to lose weight only to find that my weight would stay the same or even increase, and yet I got leaner and leaner and actually managed to build muscle.
Weight Loss Doesn’t Equal Fat Loss
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If you decide to simply eat less and work out more in order to lose weight, you might actually do more harm than good.
That’s because losing weight is not the same thing as burning fat.
You see, while on a diet, you could actually lose muscle instead of fat. Your scale would still indicate that you lost 10 lbs.
However, if you lose 10 lbs. of muscle while your body fat percentage stayed the same, you’ll look a lot worse than when you started out.
In order to look great, you need to only burn fat. You need to hold on to your muscle mass or even better, increase your muscle mass.
Low amounts of body fat are attractive. It’s even more attractive when you have a nice amount of lean muscle mass on your body.
So don’t make the mistake of thinking just because you’re losing weight, that you’re burning fat. You might just mostly lose lean muscle mass and not burn much body fat at all.
As a result, you will not look very attractive. As a matter of fact, there is a name for this condition: If you lose weight, yet the lost weight consists of mostly lean muscle mass, you’re now skinny fat.
Weight Loss Done Wrong can Leave you Skinny Fat
(Modified after Source, by Paul Smith, CC BY-SA 2.0)
If you lose weight but don’t really burn much body fat, you’ll look skinny fat. You lost muscle mass and failed to lower your body fat percentage.
This is an extremely unfortunate look, to say the least. As you can see, the skinny fat look combines skinny, frail arms that have no muscle with a chubby stomach and love handles. The guy in the picture doesn’t look horrible, most skinny fat guys look a lot worse.
You might get away with being skinny fat if you’re a really pretty girl. But even then, your attractiveness is greatly diminished. As a guy, however, being skinny fat is pretty much a death sentence in terms of attractiveness and self-esteem.
As a guy, however, being skinny fat is pretty much a death sentence in terms of attractiveness and self-esteem. You’re not muscular, yet you look kind of fat and chubby in the face because you’re not really lean. Not a great look. Women love lean guys yet simply do not care for skinny fat men.
That’s why you need to concentrate on how to lose weight and build muscle. Both elements of the equation are necessary to look great.
If your weight stays the same, you might be losing weight and building muscle at the same time
(Modified after Source, by TylerGriffin, CC BY 2.0)
As we have seen, just because you are losing weight, doesn’t mean you’re losing fat. Your body might hold onto the fat and you might end up skinny fat.
Likewise, just because your weight stays the same, doesn’t mean your body composition isn’t changing. You might very well be burning fat and building muscle at the same time. As a result, you weight doesn’t really change that much. But the way you look will change dramatically!
If you lose weight around your waist and gain some muscle in your upper body, you will look fantastic.
Women go crazy over a guy with a broad upper body and a narrow waist.
So don’t believe the nay-sayers. It is absolutely possible to lose weight and build muscle at the same time. I’ve seen this happen over and over again.
And this body recomposition isn’t just restricted to those who are weight-lifting beginners. Intermediate and advanced natural lifters can also burn fat and build muscle at the same time. All they need to do is dial in their training and nutrition and focus on their body’s hormonal milieu.
This means, keeping cortisol levels low, ensuring frequent and intense training impulses, and adequate protein consumption.
Lots of Cardio and Poorly Planned Nutrition can Skyrocket Your Cortisol Levels
Here is where most people get it wrong: By doing lots of cardio and not fully understanding nutrition and how it affects the body, people raise their cortisol levels.
High cortisol levels, however, will lead to fat gain and muscle loss. This is not conducive at all to becoming more attractive.
If cortisol levels are kept low and the muscles are adequately stimulated at an optimal frequency, your body can draw upon its resources (body fat) for energy to build muscle, provided you consume enough protein. Consequently, you burn body fat and build muscle at the same time. Most people do not work out smart enough for this body recomposition to happen, though. However, it is totally possible and not very hard to achieve at all, if you know what you’re doing.
Most people do not work out smart enough for this body recomposition to happen, though. However, it is totally possible and not very hard to achieve at all, if you know what you’re doing.
So don’t listen to the folks who tell you that you can only burn fat or build muscle. You can do both at the same time. I have done so myself numerous times, and so can you.
Till next time,