Burn fat and build muscle. Is it possible to gain muscle mass and burn fat at the same time? Can! Studies showing simultaneous muscle growth and fat loss in beginners

Many people think that it is impossible to build muscle and lose fat at the same time.

Some argue that it is useless, while others say that it is possible, but only with the help of “advanced” diets and training systems.

Both groups of people are wrong.

It's difficult, but quite possible. There is nothing supernatural about this, you just need to strictly follow the rules.

This article will walk you through the process of gaining muscle and losing fat at the same time so you can see if you can do it.

Let's start with the problems that stand in the way of our transformation.

Why is it so hard to build muscle and lose fat?

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Many people believe in the old adage that you can't gain muscle while losing fat; such people tend to gain a lot of body fat while bulking up.
Building muscle while burning fat involves following a specific system. It, in turn, involves observing many different little things.

The difficulty you need to overcome to build muscle mass while burning fat is protein synthesis .

In order to burn fat, the body must consume less energy than he spends. That is, you need to create a calorie deficit.

There will be no calorie deficit - fat will not go away, period.

Calorie deficit reduces anabolism

A calorie deficit reduces protein synthesis. More precisely, a calorie deficit reduces the body's ability to properly repair muscle damage caused by training (make muscles bigger and stronger).

Now that you understand the problem better, let's talk about how to overcome it.

Who Can Build Muscle and Burn Fat Effectively and Who Can't

Bad news guys:

Not everyone can build muscle and burn fat at the same time. Or rather, not only everyone can do it, few people can do it(well, you get the idea).

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Two types of people who work out in the gym do not have access to this pleasure:

For those who have been practicing regularly for a long time

For those who are close to their genetic potential in terms of muscle growth

If you fall under the above criteria, you're better off sticking with a traditional bulking and cutting regimen.

If you're a beginner, or somewhere near your genetic limit, or were once bigger and stronger than you are now, then chances are you can gain mass and lose fat at the same time.

How to build muscle and burn fat at the same time?

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The first thing you need to understand is that even if you do everything correctly, your muscle growth during fat burning will be slower than with regular “mass.”

Follow a strict calorie deficit diet

The deficit should be about 20%.

Eg:

2.5 grams of protein per kilogram of body weight

2.2 grams of carbohydrates per kilogram of body weight

0.5 grams of fat per kilogram of body weight

After you decide on the nutrients, you need to make an accurate list of products that will fit the numbers we need.

If the diet is built correctly, you will lose 0.4 - 0.9 kilograms of fat every week, while you should not feel hungry and you should be full of energy in the gym.

Focus on heavy exercise

Perform basic exercises (press, squat, deadlift, military press) in the repetition range from 4 to 8, in each workout you need to do 9-12 working approaches.

Do high intensity interval cardio (HIIT cardio)

HIIT cardio burns more fat per minute than regular cardio (http://www.ncbi.nlm.nih.gov/pubmed/20473222).

Get enough sleep

Lack of sleep interferes with both weight gain (http://www.ncbi.nlm.nih.gov/pubmed/5923588) and fat burning (http://www.ncbi.nlm.nih.gov/pubmed/20921542).

Take Supplements

I left this point for dessert because it is the least important, however, it is worth mentioning.

I will describe everything briefly and simply. Here are supplements you can take to improve the effect:

Creatine. Increases strength and helps build muscle mass even in a calorie deficit.

Fat burners. The more fat is burned. all the better; It wouldn't hurt to get some extra help with your calorie deficit.

Article by Michael Matthews translated specifically for do4a.net

In most cases, when a person comes to the gym, he wants to gain muscle mass or burn subcutaneous fat (cutting). As a rule, to get maximum effect, you need to concentrate your attention on one goal. But, there are people who want to get everything at once. It is for such athletes that I will talk about today. What should it be diet for muscle growth and fat burning. At all, Is it possible to lose weight and gain muscle at the same time??

It is generally accepted that you cannot build muscle and lose weight at the same time. It’s impossible, because to gain you need an excess of calories, and to lose weight you need a shortage. Yes, this is true, but not everyone understands that their body already has some calories in the form of fat that just need to be sold. This is why most people can build muscle and lose weight at the same time.

This process is very complex and requires perfect adherence to the regime. If we analyze this issue in detail, I would divide all people into three groups. The first are those who can easily gain muscle and lose fat at the same time. The second are those who can also do this, but this process will be difficult for them. The third are those people who most likely will not be able to do it or their progress will be minimal, which is not worth the effort. IN this moment the conversation is only about natural athletes who do not use steroids and growth hormone.

The first group that can easily build muscle and at the same time lose weight are beginners who came to the gym for the first time and who have excess fat deposits. Their body is not at all adapted to stress loads, and if you choose the right training program and nutrition plan, you can say that the result will be 100%.

The second group is more or less experienced athletes who have excess fat deposits. Such people can also simultaneously gain muscle mass and get lean (burn fat), but it will be much more difficult for them, since the body is already accustomed to various loads. Also, the % of subcutaneous fat plays an important role here. The more fat you have in your body, the easier it will be for you to work both ways.

The third group is experienced athletes who have little subcutaneous fat. Of course, you can try to do this, but it will be very difficult and very long. Also, here you will have to adhere to the strictest regime, which concerns nutrition, training and rest. In principle, this regime should also be followed by group No. 2. Only the first group can sometimes allow themselves to slack off and this will not have a particularly negative impact on progress.

I'm sure a lot of people will say that burning fat and gaining muscle mass at the same time– these are not compatible processes. But this is my personal opinion, and all my words have been confirmed in practice many times, in the process of personal training. To provide you with at least some evidence other than words, see the photo below. This is one of my clients who initially worked in 2 directions - bulking and cutting at the same time. At that time, his level was something between the first and second groups + quite good genetics. If you are interested in personal training online, click on the link ->

As you can see, with a strong desire you can do amazing things. But, if you are not ready to follow the strictest regime (It is very difficult), then it’s best to spend some of your time gaining muscle mass, and a little more time burning fat. It will be easier this way, because the strictest diet needs to be followed only when drying, but when eating mass, you can sometimes eat tasty treats. If you decide to combine weight and cutting, then even minor violations can negatively affect progress.

Okay, now let's look at specific recommendations on how to burn fat and gain muscle mass at the same time. Let's start, perhaps, with diets, as this is the main key to success.

Nutrition for muscle growth and fat burning

The first thing you need to do is choose the optimal amount of calories. You have to find a starting point and create a shallow calorie deficit. To find your starting point, you need to multiply your body weight by 30 (for guys) or 25 (for girls). After this, you need to survive on the resulting caloric intake without breakdowns for 7 days (after taking measurements first). After 7 days, take control measurements again and evaluate the result. If nothing has changed, then subtract 100 calories from carbohydrates and get to work.

These 100 calories are your small deficit. These calories will be realized precisely due to fat. Accordingly, you have enough resources for muscle growth (although not for intensive growth, but still growing) and there is a deficit for burning fat. Work in this mode until you stop losing fat. As soon as fat burning stops, cut your diet by another 100 calories. Also, in addition to cutting back on your diet, you can increase your physical activity. (for example, add 10 – 15 minutes of low-intensity cardio daily). The main thing is that this happens smoothly. You need to move slowly so that the body does not receive excess stress and can lose and gain weight at the same time.

The second thing to do is to choose the optimal ratio of proteins, fats and carbohydrates. Protein will play a particularly important role, since it is the main construction material for our muscles. Fats and carbohydrates should be kept in reasonable proportions.

As for proteins, it is usually recommended to consume 2g per 1kg of body weight for guys and 1.5g per 1kg of body weight for girls. But, if we have such a goal, then I recommend eating a little more protein food than necessary. For guys it is 2.5g per 1kg of body weight, and for girls it is 2g per 1kg of body weight. Let it be better to have a little more than a shortage. As protein foods you can use: meat, poultry, cottage cheese, chicken eggs, fish, seafood and protein.

You need to keep fats in the region of 0.5 - 0.7 g per 1 kg of body weight. To lose weight and gain weight, fatty acids must be present in your menu. Moreover, there should be both saturated (1/3 part) and unsaturated (2/3 part) fats. From saturated meats you can use medium-fat meat, and from unsaturated ones you can use oils. (olive, flaxseed, etc.), nuts, seeds, fatty fish, avocado.

For carbohydrates, there is no specific number that will suit everyone. Carbohydrates are an individual indicator. To understand how much you need, you should calculate daily norm proteins and fats, and then calculate carbohydrates for the remaining calories. Your menu should consist of at least 70% complex carbohydrates (cereals, durum wheat pasta, brown bread, potatoes). You can use honey, fruits, berries as simple carbohydrates. When fat burning stops, cut simple carbohydrates first.

The third thing to do is drink enough water. Water plays a very important function in the functioning of our body. Without enough water, the body cannot function normally, let alone lose fat and gain muscle at the same time. About beneficial features I already wrote about water and its role in a separate article, so I won’t go into too much detail here. For those interested, find it on the website in the “site map” section. I will only say that on average you need to drink 30 ml of water per 1 kg of body weight. That is, if your body weight is 60 kg, then 30 ml * 60 kg = 1.8 liters per day.

And the last thing you need to know when building correct menu– this is the use of fractional nutrition. Burn fat and gain muscle mass at the same time cannot occur effectively without a properly structured menu. I recommend abandoning the standard 2-3 meals a day and switching to 4-5 meals a day. This principle will have a positive effect on the functioning of your stomach and will allow you to nourish your body with all the necessary substances on a constant basis, every 3 to 5 hours.

Approximate diet (nutrition) for muscle growth and fat burning might look like this:

Meal 1: oatmeal + honey + chicken egg omelet

Meal 2: buckwheat + chicken + vegetables

Meal 3: buckwheat + fish + vegetables

Meal 4: beef + vegetable salad + flaxseed oil

Meal 5: cottage cheese + nuts

If you are a very busy person and you don’t have time for a full meal, then you can make the following menu:

Meal 1: oatmeal + honey + chicken egg omelet

Meal 2: whey protein + crispbread

Meal 3: buckwheat + chicken + vegetables

Meal 4: Whey Protein + Nuts

Meal 5: beef + vegetable salad + flaxseed oil

If you are unable to choose your own menu with the right ratio proteins, fats and carbohydrates under your own body weight, then I can help you with this. If you want me to select an individual menu for you (calculate everything by grams and time), then contact me through this page ->

How to lose weight and build muscle at the same time through training? Training is what creates the necessary stress for muscle growth. In order for muscle growth and fat burning to occur at the same time, you need to correctly match physical activity in order to receive the necessary stress without excess (excess stress can lead to overtraining).

The first thing you need to do is include basic exercises in your program. (the bigger, the better). It is the basic exercises that force the body to burn the most calories and provoke a large release of anabolic hormones, which will ultimately allow us to move towards the specified goal.

The next thing is to use progressive loads. Your program should constantly change so that the muscles do not have time to get used to one load and constantly adapt through muscle growth. If you do not progress in any way, then accordingly you will not be able to change externally. The easiest way is to constantly increase the working weights. You can choose a specific program for yourself and work on it as long as your working weights increase. As soon as you cannot increase the working weight for 3 weeks in a row, then change the program or try to create a progression in another way (add an extra set, reduce rest between sets, do a negative on the last set, etc.).

Third is the correct rep range. Here, in principle, you need to select individually, but I will say that the range of 5 – 8 repetitions is suitable for most people. If you don't know where to start, start with 5 – 8 repetitions. Then test 10 – 12 repetitions and see where the growth was better. It may be that individual muscles will respond differently to repetition. For example, you may notice that your arms grow better with 10 repetitions, and your back with 6 repetitions. This is normal, this can happen. Experiment and find the most optimal rep range.

Fourth is rest between sets and duration of training. As for rest, I would recommend staying at 1.5 - 2 minutes for guys and 1 - 1.5 minutes for girls (this is in basic exercises). In isolated areas, you can reduce the rest to 1 - 1.5 minutes for guys and 60 seconds for girls. As for the duration of the training, then again everything is individual. I recommend keeping the duration around 50 – 90 minutes (no longer needed, since for this purpose it will be too much).

And the last point is low-intensity cardio. This is exactly the one exercise stress, which specifically burns fat. But during work, intramuscular fat burns, and during recovery, subcutaneous fat replenishes muscle reserves and thus fat burning occurs. Cardio can be present in your program, but it should not be too much.

Initially, you can build your program like this:

Monday – strength training (50 minutes)

Tuesday – low intensity cardio (15 minutes)

Wednesday – strength training (50 minutes)

Thursday – low intensity cardio (15 minutes)

Friday – strength training (50 minutes)

Saturday + Sunday- rest

Then, as the body adapts, gradually complicate your program. Increase your time under load. But, do this only when you see that there is no result at all. At the most advanced level, your training regimen might look like this:

Monday – strength training (90 minutes)

Tuesday – strength training (90 minutes)

Wednesday – low intensity cardio (60 minutes)

Thursday – strength training (90 minutes)

Friday – strength training (90 minutes)

Saturday – low intensity cardio (60 minutes)

Sunday – rest

As you can see, burning fat and gaining muscle mass at the same time– this is a very real process. In this article I tried to give all the necessary recommendations that will help you lose weight and build muscle at the same time. Special attention Focus on dieting for muscle growth and fat loss as this is the main key to success. Listen to your body and everything will work out for you!

Sincerely,

Today it is generally accepted that it is impossible to grow muscles and burn fat at the same time, especially for experienced trainees. However, in a whole series scientific research the opposite has been proven: it is still possible, but there is a BUT.

There is still considerable debate in the world of fitness and bodybuilding as to whether we are capable of doing these two physiologically opposite things at the same time.

We at Zozhnik long ago placed the text in the “Annals” section, and now we are debunking this unequivocal statement (with subsequent amendments to the said article).

So, when is it possible to simultaneously burn fat and grow muscle mass?

Expert: reducing fat mass and increasing muscle mass at the same time is possible for beginners

First, let's turn to the opinion of one of the leading experts in the fitness industry - Lyle MacDonald. In his article Adding Muscle While Losing Fat, he notes the ability to achieve body recomposition (as they call simultaneous fat burning and muscle growth in the US) for beginners, especially those who have substantial fat reserves.

MacDonald says that when people just start lifting weights, their strength and strength increases rapidly under any conditions. muscle mass. This is all explained by simple logic - previously untrained beginners have untapped potential for growth in strength and muscle mass.

The situation can be compared to two carafes of water of the same volume - one of which is empty (these are beginners), and the second is almost full (experienced trainees). Compared to a full carafe, an empty carafe will hold much more water (it has more potential to hold a larger volume of liquid).

Based on observations, MacDonald concludes that beginners are able to grow muscle tissue even on a calorie deficit (due to which fat tissue is lost) - after all, their muscles previously did not receive a stimulus for growth and therefore have a greater reserve than that of trained athletes.

Another case that MacDonald talks about is people returning to strength training after a long break. During a break in strength training, people who previously trained not only decrease their strength indicators, but also lose some muscle tissue due to the fact that the muscles have not received a training stimulus for quite a long time to maintain their volume (not to mention growth). In addition to this, during the break, the percentage of body fat increases in people who refuse to train. As a result, a person who had given up training for a long time took a few steps back and thus freed up space in an almost full jug.

4 Studies Show Simultaneous Muscle Gain and Fat Loss in Beginners

First, let's look at the research that confirms that beginners (especially those with a lot of extra weight) are able to both grow muscle and lose fat at the same time.

Study #1

Back in 1993, specialists from the University of Nebraska volunteered to find out whether muscle hypertrophy was possible under conditions of energy deficiency.

Organization of the study: For 3 months, scientists observed 14 obese men. The participants were divided into 2 groups of 7 people: the first did not train, and the second group did weight training.

To compare the results, before the start of the experiment and after its completion, a biopsy was taken from all participants (a piece of tissue was taken for further study) from the vastus lateralis muscle of the thigh.

results : in 90 days both groups lost an average of 16 kg of weight, of which 24% were lean mass, and 76% were fat mass. However, compared to the group that did not exercise, in the second group, the cross-sectional area of ​​the vastus lateralis muscle increased significantly.

Conclusion : In obese beginners, along with significant weight loss and reduction in body fat percentage, strength training while calorie restricted can lead to muscle growth.

Study #2

In 2000, the Annals of Nutrition and Metabolism published an experiment by Boston researchers to study the effect of combining low-calorie diets with increased protein and strength training on body composition in overweight people.

Organization of the study: A randomized 12-week study involved 38 overweight people, who were divided into 3 groups:

• Group No. 1 adhered to only a calorie deficit, receiving less than 20% of the weight maintenance level,
• Group No. 2 combined the same hypocaloric diet with strength training and high protein intake (1.5 g/kg body weight) using a protein supplement - hydrolyzed casein,
• Group 3 followed the same plan as Group 2, but instead of casein, they consumed hydrolyzed whey protein.

Results: After 12 weeks of the trial, participants from all 3 groups lost an average of about 2.5 kg of weight.

Diet group 1 experienced an average decrease in body fat percentage from 27% to 25% (-2% difference).

Group 2 (diet + training + casein) reduced their fat percentage from an average of 26% to 18% (8% difference).

Group 3 (diet + training + whey protein) reduced their body fat percentage from 27% to 23% (4% difference).

In terms of muscle tissue, the first group remained unchanged, while the casein group gained an average of 4 kg of muscle and the whey protein group gained 2 kg of muscle.

Conclusion: From this study, we can once again conclude that overweight beginners are capable of achieving body recomposition, especially if they consume sufficient amounts of protein.

Study #3

Next, consider a 2011 study conducted by scientists from McCaster University in Ontario. The researchers' goal was to find out how daily exercise (strength and/or aerobic) and a low-calorie diet with varying amounts of protein and calcium would affect body composition in overweight or obese women.

Organization of the study: 90 overweight or obese women took part in a randomized study lasting 16 weeks, who were divided into 3 groups:

1. Group with high protein intake and dairy product(30% protein, of which 15% came from dairy product),
2. Group with moderate protein and dairy product consumption (15% and 7.5%),
3. Group with moderate protein intake and low dairy product intake (15% and<2%).

All participants were in conditions of energy deficiency at the level minus 500 kcal from maintenance level.

The subjects combined aerobic and strength training, training 5 times a week under supervision, and on the weekends they worked out independently. The workouts were designed in such a way that about 250 kcal were consumed in one session.

results : All 3 groups lost an average of 4.3 kg of weight, with participants in the first group (high protein diet with plenty of calcium) losing more fat than the others between 8 and 16 weeks.

Along with the fat loss, the first group experienced an increase in muscle mass, especially between 8 and 16 weeks.

The amount of muscle tissue in the group that consumed 15% protein with 7.5% from dairy remained unchanged.

The group that consumed moderate amounts of protein and little calcium did not retain, but instead lost, an average of 0.7 kg of muscle tissue.

Conclusion : A calorie-deficit diet combined with strength training, adequate protein, and increased dairy intake is associated with greater improvements in body composition in women, characterized by greater loss of visceral and subcutaneous fat and growth of lean muscle tissue. The possibility of muscle growth while losing fat in overweight beginners is once again confirmed.

Study #4

Finally, to conclude the block on simultaneous fat burning and muscle growth in beginners, we present one of the latest studies, which was presented this year in the January issue of The American Journal of Clinical Nutrition.

The purpose of the experiment: to determine how increased protein intake during a severe calorie deficit and in combination with strength training will affect body composition.

The study lasted 4 weeks. 40 overweight men were divided into 2 groups of 20 people: the first consumed 1.2 g of protein, and the second - 2.4 g of protein per 1 kg of weight. In addition, all participants significantly limited their caloric intake to 40% of what they needed to maintain their weight.

Each week, all subjects trained as follows:

– 2 days – circuit strength training of 3 sets of 10 repetitions with the last set performed to failure,

– 2 cardio workouts of moderate and high intensity,

– 1 test training on a bicycle ergometer for a while,

– 1 circuit plyometric workout using your own body weight.

Immediately after training, participants consumed a serving of whey protein.

results : Participants in the high-protein group (despite a significant calorie deficit) gained an average of 1.2 kg of muscle mass over 4 weeks, while participants in the control group (who consumed half as much protein) had almost the same amount of muscle mass. unchanged. Additionally, the group consuming 2.4 grams of protein per kg of body weight lost an average of 4.8 kg of fat mass, while the control group lost 3.5 kg.

In addition, the scientists noted that training at a fairly high intensity (participants performed 3 sets of 10 repetitions of each exercise) could also make a significant contribution to the results.

Conclusion : In the short term, in overweight beginners, even with a significant caloric deficit, muscle growth is possible if high protein intake is combined with strength training.

What about the experienced ones? Is it possible to burn fat and grow muscle at the same time for those who have been doing strength training for a long time?

In his book The Ultimate Diet 2.0, MacDonald notes that once people move from beginner to advanced, they find it extremely difficult to achieve body recomposition.

However, the expert notes that if a person maintains a very small energy deficit (minus 200 kcal per day from the maintenance level) in combination with intense strength training, it is possible that in tiny steps he can still grow muscle and burn fat at the same time. However, Lyle emphasizes that at some point, experienced trainees reach a point in developing muscle mass or reducing the percentage of body fat at which the simultaneous burning of fat and muscle growth becomes clearly impossible.

4 studies with experienced trainees

Of course, Lyle MacDonald’s opinion is extremely authoritative (especially since the specialist refers to physiology and research data), but in order to finally dispel readers’ doubts that body recomposition in experienced trainees is not a closed question, let’s turn to specific scientific data.

Experienced Study No. 1

In 2012, a group of scientists (Paoli et al.) conducted an experiment, the purpose of which was to test how a keto diet (low carbohydrate) would affect training performance indicators in professional gymnasts.

Organization of the study: 8 professional artistic gymnasts weighing about 70 kg took part in the study lasting 1 month. During the experiment, the athletes maintained their usual training volume, devoting about 30 hours per week to training. The subjects' diet consisted of foods such as beef, veal, poultry, fish, ham, eggs, and Parmesan. The athletes also ate raw and cooked green vegetables, which were consumed without restriction.

The total amount of carbohydrates during the experiment was only 22 grams.

Participants consumed a lot of protein: about 2.8 grams per 1 kg of body weight. In addition, the athletes took herbal extracts daily, as well as 1 capsule of a multivitamin.

results : at the end of the experiment, the weight of the athletes decreased on average from 69.6 kg to 68 kg (naturally with a calorie deficit), fat mass decreased on average from 5.3 kg to 3.4 kg. Accordingly, the percentage of fat decreased from 7.6% to 5%, and muscle mass slightly, but still increased - from an average of 37.6 kg to 37.9 kg.

It is important to note that, unlike many other professional athletes, gymnasts do not typically use anabolic steroids, so the likelihood that muscle growth in these experienced athletes while burning fat was due to pharmacological use is minimized.

On the issue of steroids. Former gymnast and coach of the USA National Junior Gymnastics team, Christopher Sommer, in his interview for the T-Nation resource, noted that it is very important for gymnasts to develop explosive strength whenever possible without a large increase in muscle mass. Therefore, they do not take anabolic drugs: steroids stimulate muscle growth and can only reduce absolute strength, which will negatively affect the gymnast’s results.

Conclusion : Scientists have concluded that athletes who adhere to the keto diet are able to improve body composition without the negative impact of this dietary approach on training performance. It is worth noting that the study lasted only 30 days; In addition, scientists talk about the main drawback of the experiment, namely the very modest number of participants.

Experienced Study No. 2

The following study involving experienced exercisers was presented in 2015 in the Journal of the International Society of Sports Nutrition. The purpose of the experiment was to determine how consuming very high amounts of protein (3.4 g/1 kg body weight) in combination with strength training using the principle of periodization would affect body composition, training performance, and the health of men and women with experience in strength training .

The experiment, which lasted 8 weeks, involved 48 men and women with an average body weight of 74.5 kg, who were divided into 2 groups:

1. The normal protein intake group (women and men with an average of 2.4 years of strength training experience) consumed an average of 2.3 g of protein per 1 kg of body weight,
2. The high protein group (women and men with an average of 4.9 years of strength training experience) consumed an average of 3.4 g of protein per kg of body weight.

Note that, relative to their usual diet, compared to the first group, the group with high protein intake generally consumed significantly more protein and calories.

All participants trained 5 days a week using periodization to increase muscle mass and strength.

results : Despite the significantly lower amount of calories and protein consumed compared to the second group, group 1 gained an average of 1.3 kg of total weight, while the second not only did not increase its weight, but also decreased it by an average of 100 grams.

Moreover, the first group on average lost significantly less fat mass - minus 0.3 kg versus minus 1.6 kg in the group with high protein intake. On a percentage basis, the normal protein intake group reduced their body fat percentage by an average of 0.6%, while the high protein intake group reduced their fat mass percentage by an average of 2.4%. Both groups also gained 1.5 kg of muscle mass.

The results are presented in the table below:

*NP – group consuming 2.3 g of protein per 1 kg of body weight, HP – group consuming 3.4 g of protein per 1 kg of body weight, BW – total body weight, FFM – lean mass, FM – fat mass, % BF – body fat percentage.

Despite the findings, this study does not provide a 100% answer to the question of whether people with experience in strength training are able to grow muscle and burn fat at the same time.

Researchers mention an individual (genetic) component in response to training and eating style. For example, in both groups there were people who gained up to 7 kg of lean mass and lost up to 4 kg of fat. There were also participants who lost muscle and gained fat. This once again confirms the idea that each of us is individual - some are able to achieve body recomposition even after several years of strength training, while others are not.

Experienced Study No. 3

We also note that a year earlier, a group of scientists led by the same researcher, Jose Antonio, conducted an almost identical study. The only difference was that people with more impressive experience in strength training took part (on average 8.9 years); They also did not use the principle of periodization during the experiment and took 1.8 g or 4.4 g of protein per 1 kg of body weight.

As a result, the scientists found that the group with lower protein intake gained both lean (1.3 kg) and fat mass (0.3 kg), and the group that consumed 4.4 g of protein lost 0.2 kg of fat mass and gained 1.9 kg lean. However, again, the organization of the study left much to be desired.

Experienced Study No. 4

In conclusion, let’s present another study in which professional athletes took part. In this case, the scientists set out to study how a mild (average minus 469 kcal/day) or severe (minus 791 kcal) energy deficit combined with strength training would affect body composition, strength and power in professional athletes.

At the end of the experiment, both groups of participants significantly reduced the percentage of body fat, while the group with a moderate calorie deficit increased muscle mass by 1.7-2.5%, while the group with a severe calorie deficit remained almost the same as before. research.

24 professional athletes took part in the experiment, but these were football players, volleyball players, hockey players, taekwondo players, cyclists, gymnasts, biathletes, track and field athletes and other athletes, but not strength athletes.

Note that the specifics of the sports presented above do not imply mandatory (and regular) training with barbells and exercise machines, so it can be assumed with a high degree of probability that they did not use their potential for muscle growth to a significant extent.

As you can see, with experienced trainees everything is much more complicated - there are few studies, and they all leave more questions than answers. However, the trend is noticeable.

conclusions :

In general, we can come to the conclusion that simultaneous fat burning and muscle growth is possible both for beginners and for people who have taken a long break from strength training.

As for experienced trainees, the question here is more open than closed: it is impossible to say 100% that they can simultaneously grow muscles and get rid of fat mass, however, statements that body recomposition in experienced trainees is in principle impossible are not entirely true. correct.

Based on the findings and the scientists' comments, at least one long-term study in a clinical setting (where participants are closely monitored by scientists) with a good sample of experienced exercisers will be needed in the future to definitively answer the critical question of whether people who have passed the stage are able to for a beginner, how to grow muscle and lose fat at the same time?

Those who most likely cannot expect to burn fat and grow muscle at the same time are people who have reached their ceiling in muscle growth and a very low percentage of body fat.

Please note that in this material we only presented the available scientific data and opinions of recognized experts, and did not just baselessly try to undermine the established opinion that experienced athletes cannot grow muscle and burn fat at the same time. We continue to wait for well-designed studies that specifically examine the issue of body recomposition in experienced trainees.

Sources:

• L. McDonald, The Ultimate Diet 2.0,
• Adding Muscle While Losing Fat – Q&A, bodyrecomposition.com,
• E. Helms, Can You Gain Weight In A Calorie Deficit, muscleandstrengthpyramids.com,
• Donnelly J. E., Sharp T. et al., Muscle hypertrophy with large-scale weight loss and resistance training, Am J Clin Nutr. 1993 Oct;58(4):561-5,
• Demling R. H., DeSanti L., Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers, Ann Nutr Metab. 2000;44(1):21-9,
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• All Muscle, No Iron, T-Nation.

In this article we will try to answer three main questions that will help you choose the most suitable method for losing weight or gaining muscle mass.

1. Is it scientifically possible to burn fat and build muscle at the same time?

The answer depends on the meaning of the word "simultaneously." Perhaps yes, perhaps not.

From a physiological point of view, it is impossible to burn fat and develop muscles at the same time, since fat burning is a catabolic process, and muscle development is anabolic.

And yet, it is quite possible to build muscle and burn fat over, say, a two-month course of training and proper nutrition.

2. Is it worth the effort to burn fat and build muscle at the same time?

The answer is a clear “no.” You won't find any famous fitness model or "natural" bodybuilder trying to burn fat and build muscle at the same time. People whose income depends on their ability to transform their body typically spend 6-9 months building muscle mass, and then 2-3 months burning excess fat.

The idea of ​​burning fat and building muscle at the same time sounds very tempting, but despite promising advertising headlines, it is not a sustainable strategy.

Building muscle is an anabolic process that requires a calorie surplus, while fat burning is a catabolic process that requires a calorie deficit.. So is it worth chasing two birds with one stone for dubious results?

Muscles are the main consumer of calories in the body. If you set yourself a daily calorie deficit, the body will, in order to survive, get rid of muscle mass to reduce energy consumption. Building muscle is not beneficial for the body, because you will have to feed it with additional calories, which are already in short supply. Therefore, during fat burning, all that is possible is to minimize muscle loss.

3. How can you burn fat and build muscle at the same time?

In short, a specific diet will help you burn fat and build muscle over the course of several months. But we still strongly recommend that you strive for one goal - either burn fat or build muscle, but not both goals at once. Once again, we emphasize that focusing on either the weight loss phase or the mass building phase will lead to much better results.

Your diet is determined by the following factors: 1) when you eat; 2) how much you eat; 3) what you eat. And the combination of these factors determines the response of your body. There are many different theories about diet, and some programs can be so complicated and complicated that you would have to quit your job to do them.

So which approach should you take? Build muscle or burn fat?

If adipose tissue is more than 15% your body weight (for women more 25% ), we advise you to start losing weight, and in the process, you may be able to gain some muscle mass, if you're lucky. Otherwise, focus on building muscle mass.

If you decide to start burning fat first, one of the simplest nutritional strategies for you is to restrict calories for most of the week. On strength training day, consider having a light, protein-rich, moderate-carbohydrate snack (say, 30 grams of protein and 30 grams of carbohydrates) 30 minutes before and 30 minutes after exercise to maximize the anabolic window, when your muscles are most active in absorbing protein. .

While this strategy is known to work well, we don't recommend it for people looking to lose fat without losing muscle mass, as it may slow down your progress.

When it comes to your training programs, exercise routines for building muscle and those for burning fat should not be much different. Many athletes are great at burning fat or building muscle with the same workout program. Whether you're trying to burn fat or build muscle, you should lift weights that aren't easy for you. Lots of repetitions with light weights for relief - forget this myth!

Many people think that it is impossible to build muscle and lose fat at the same time.

Some argue that it is useless, while others say that it is possible, but only with the help of “advanced” diets and training systems.

Both groups of people are wrong.

It's difficult, but quite possible. There is nothing supernatural about this, you just need to strictly follow the rules.

This article will walk you through the process of gaining muscle and losing fat at the same time so you can see if you can do it.

Let's start with the problems that stand in the way of our transformation.

Why is it so hard to build muscle and lose fat?

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Many people believe in the old adage that you can't gain muscle while losing fat; such people tend to gain a lot of body fat while bulking up.
Building muscle while burning fat involves following a specific system. It, in turn, involves observing many different little things.

The difficulty you need to overcome to build muscle mass while burning fat is protein synthesis .

In order to burn fat, the body must consume less energy than it expends. That is, you need to create a calorie deficit.

There will be no calorie deficit - fat will not go away, period.

Calorie deficit reduces anabolism

A calorie deficit reduces protein synthesis. More precisely, a calorie deficit reduces the body's ability to properly repair muscle damage caused by training (make muscles bigger and stronger).

Now that you understand the problem better, let's talk about how to overcome it.

Who Can Build Muscle and Burn Fat Effectively and Who Can't

Bad news guys:

Not everyone can build muscle and burn fat at the same time. Or rather, not only everyone can do it, few people can do it(well, you get the idea).

Two types of people who work out in the gym do not have access to this pleasure:

For those who have been practicing regularly for a long time

For those who are close to their genetic potential in terms of muscle growth

If you fall under the above criteria, you're better off sticking with a traditional bulking and cutting regimen.

If you're a beginner, or somewhere near your genetic limit, or were once bigger and stronger than you are now, then chances are you can gain mass and lose fat at the same time.

How to build muscle and burn fat at the same time?

The first thing you need to understand is that even if you do everything correctly, your muscle growth during fat burning will be slower than with regular “mass.”

Follow a strict calorie deficit diet

The deficit should be about 20%.

Eg:

2.5 grams of protein per kilogram of body weight

2.2 grams of carbohydrates per kilogram of body weight

0.5 grams of fat per kilogram of body weight

After you decide on the nutrients, you need to make an accurate list of products that will fit the numbers we need.

If the diet is built correctly, you will lose 0.4 - 0.9 kilograms of fat every week, while you should not feel hungry and you should be full of energy in the gym.

Focus on heavy exercise

Perform basic exercises (press, squat, deadlift, military press) in the repetition range from 4 to 8, in each workout you need to do 9-12 working approaches.

Do high intensity interval cardio (HIIT cardio)

HIIT cardio burns more fat per minute than regular cardio (http://www.ncbi.nlm.nih.gov/pubmed/20473222).

Get enough sleep

Lack of sleep interferes with both weight gain (http://www.ncbi.nlm.nih.gov/pubmed/5923588) and fat burning (http://www.ncbi.nlm.nih.gov/pubmed/20921542).

Take Supplements

I left this point for dessert because it is the least important, however, it is worth mentioning.

I will describe everything briefly and simply. Here are supplements you can take to improve the effect:

Creatine. Increases strength and helps build muscle mass even in a calorie deficit.

Fat burners. The more fat is burned. all the better; It wouldn't hurt to get some extra help with your calorie deficit.