Losing fat while gaining muscle....

myofibril

C. Those two articles you posted don't say anything about how to gain muscle and lose fat.. they are both "Bro Science"

I suggest you actually read the first article before dismissing it. It's not Bro Science.

You may also be interested in this study: http://www.ncbi.nlm.nih.gov/pubmed/9309627

It is possible to lose fat while gaining muscle but not in the face of a consistent calorie deficit unless you fall into the categories previously stated.

If you balance your training with overfeeding days followed by underfeeding however ( ie not a consistent deficit) you can achieve a true body recomp goal. However I think the process as a whole is inefficient and most people are better off with the traditional cut / bulk cycle.

rentrikin

bump

ninerbuff

Do not listen to trainingwithT. There are NUMEROUS reasons that her plan fails. Its a good start but is misguided on a number of points.

Name the numerous reasons please. I'd like to see the knowledge you possess.


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JustMichelleB

It seems that when people talking about gaining muscle (speaking in terms of when a woman says this), people give advice as if they were a many looking to bulk up and get huge. I doubt OP is trying to do this. I do think you can increase muscle strength, endurance, tone and lose weight. If it weren't possible, than P90X, Chalean Extreme, etc wouldn't show as much success as they do.

Fwiw, I do Chalean extreme, and getting a bit tighter and toned as time goes on. The scale isn't reflecting much, but after 1 month, I'm finally noticing my measurements starting to change, my muscles a bit more defined and I'm getting stronger. I also do TurboFire and occasional running to get that cardio in. so i end up doing Chalean Extreme (weight training) 3x/week, HIIT 2times/week and another interval or running workout at least once. Since the weight training workouts are 35min or less with this program, i Often can fit in a burst of cardio (15-30min) on those days.

ninerbuff

Are you sure about that, 'cause I could swear I'm losing fat and gaining muscle. I'm losing weight and wearing smaller clothes, but my muscles are getting hard and popping up more when I flex. I go a little heavier on the protein and a little lighter on the carbs. I'm getting harder muscles all the time.

You;re getting defined and conditioned then and not gaining muscle. Not uncommon for people to think they gained muscle once the fat disappears.


A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Sidesteal

You may also be interested in this study: http://www.ncbi.nlm.nih.gov/pubmed/9309627

Sedentary adult males ^ (just pointing this out because this study uses people in the new to lifting category).

myofibril

You may also be interested in this study: http://www.ncbi.nlm.nih.gov/pubmed/9309627

Sedentary adult males ^ (just pointing this out because this study uses people in the new to lifting category).

Oh for sure. My bad. I should have made it clearer that this was more for general info than specifically to leaner individuals. Not only were the participants new to training but also had a high BF%.

However, the fact they were new to resistance training and the remarkable results they achieved makes me wonder exactly could be achieved by a leaner individual under similar observation and a specific training programme / diet.

I think embracing a science / evidence based approach is absolutely the right thing to do. However, I think ignoring real world results, even if they are anecdotal, is a mistake. There are limits in the scope of the studies that have been carried out to date and it may well be that they do eventually conclude that concurrent fat loss with muscle gain may well be possible for leaner individuals under certain circumstances. Brotastic!