Building Muscle and Burning Fat
Replies
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Don't worry about it. People here tend to get bogged down in the science when they should be more concerned with results. Go on a calorie deficit. Go ahead and start strength training *now*. You will make significant improvements and like how you look. Just do it.
Whether you are "building" muscle is so completely, totally irrelevant in these cases. You will be stripping off the fat that covers the muscle while maintaining and toning the muscle you already have. You will look better. A lot better. You will be happy with the results. Just do it.
And ignore every "can't build muscle on a deficit" thread posted. There will be 18 more today. It's irrelevant. Just do it and do it now.
^yep, THIS...
...(well, except for that part about "toning the muscle" because there is no such thing...but everything else and especially the recommendation, absolutely this)...0 -
Don't worry about it. People here tend to get bogged down in the science when they should be more concerned with results. Go on a calorie deficit. Go ahead and start strength training *now*. You will make significant improvements and like how you look. Just do it.
Whether you are "building" muscle is so completely, totally irrelevant in these cases. You will be stripping off the fat that covers the muscle while maintaining and toning the muscle you already have. You will look better. A lot better. You will be happy with the results. Just do it.
And ignore every "can't build muscle on a deficit" thread posted. There will be 18 more today. It's irrelevant. Just do it and do it now.
Yeah that's very true and good advice; however if someone DOES want to bulk up, to look like the big guys in the gym, then make sure you pay a lot of attention to those calories or all the training will go to waste if you're not eating enough
I totally agree. And if the OP was a young guy trying to get to 350 on his bench press or add 2 inches to his to arms, I'd be telling him (or her) to eat more and can't gain on a deficit and all the same stuff everyone else here is saying. It's true that you can't gain muscle on a deficit.
But after reading 300+ of these threads, it seems most people on MFP are actually trying to get more muscular, as opposed to actually adding muscles. They want to muscles they have to be toned and taut, and not obscured by an inch of fat. So lifting on a deficit will get them there faster than anything else. If this was bodybuilding.com i'd give different advice.
When people keep claiming they did build on a deficit, usually they havent, but they look so much better they believe they have. For me personally, when I diet down to form, I lose more than an inch of my arms, but everyone thinks my arms got bigger. I could be off base, but I think most folks here want to look and feel better more than they actually want to bulk up, but the advice we give them confuses them. In darn near every case, they would be better served to stop questioning and just get down to business. Eat less, lift more.0 -
Don't worry about it. People here tend to get bogged down in the science when they should be more concerned with results. Go on a calorie deficit. Go ahead and start strength training *now*. You will make significant improvements and like how you look. Just do it.
Whether you are "building" muscle is so completely, totally irrelevant in these cases. You will be stripping off the fat that covers the muscle while maintaining and toning the muscle you already have. You will look better. A lot better. You will be happy with the results. Just do it.
And ignore every "can't build muscle on a deficit" thread posted. There will be 18 more today. It's irrelevant. Just do it and do it now.
^yep, THIS...
...(well, except for that part about "toning the muscle" because there is no such thing...but everything else and especially the recommendation, absolutely this)...
Wait til I get to the part where I recommend they do bicep curls in the squat rack......0 -
When people keep claiming they did build on a deficit, usually they havent, but they look so much better they believe they have. For me personally, when I diet down to form, I lose more than an inch of my arms, but everyone thinks my arms got bigger. I could be off base, but I think most folks here want to look and feel better more than they actually want to bulk up, but the advice we give them confuses them. In darn near every case, they would be better served to stop questioning and just get down to business. Eat less, lift more.
This^^
plus it's mostly females asking the question who would struggle to put on significant mass even if they were in a calorie excess.0 -
Don't worry about it. People here tend to get bogged down in the science when they should be more concerned with results. Go on a calorie deficit. Go ahead and start strength training *now*. You will make significant improvements and like how you look. Just do it.
Whether you are "building" muscle is so completely, totally irrelevant in these cases. You will be stripping off the fat that covers the muscle while maintaining and toning the muscle you already have. You will look better. A lot better. You will be happy with the results. Just do it.
And ignore every "can't build muscle on a deficit" thread posted. There will be 18 more today. It's irrelevant. Just do it and do it now.
I"m not saying that is not impossible to build muscle and lose fat at the same time but they are generally considered two different goals. Maybe her trainer measured her after a workout when the muscles are extremely pumped lol.0 -
Don't worry about it. People here tend to get bogged down in the science when they should be more concerned with results. Go on a calorie deficit. Go ahead and start strength training *now*. You will make significant improvements and like how you look. Just do it.
Whether you are "building" muscle is so completely, totally irrelevant in these cases. You will be stripping off the fat that covers the muscle while maintaining and toning the muscle you already have. You will look better. A lot better. You will be happy with the results. Just do it.
And ignore every "can't build muscle on a deficit" thread posted. There will be 18 more today. It's irrelevant. Just do it and do it now.
Thanks it does get increasingly confusing with all the different advice but i am doing both cardio and strength training now and eating at a deficit (most days). I just want to do it right, you know and get results. Thanks0 -
Don't worry about it. People here tend to get bogged down in the science when they should be more concerned with results. Go on a calorie deficit. Go ahead and start strength training *now*. You will make significant improvements and like how you look. Just do it.
Whether you are "building" muscle is so completely, totally irrelevant in these cases. You will be stripping off the fat that covers the muscle while maintaining and toning the muscle you already have. You will look better. A lot better. You will be happy with the results. Just do it.
And ignore every "can't build muscle on a deficit" thread posted. There will be 18 more today. It's irrelevant. Just do it and do it now.
Right on!
Agreed.
I agree as well.
Yes this completely agree. I am doing this and seeing great results. So simple really.0 -
Thanks to everyone. Even with the debate i feel i understand it a little better. I think both hubby and I for now need to eat at a deficit but strength train heavy. Once we have lost the fat we can concentrate on building more muscle. I really just want to loose fat and look toned especially aging now its so important. I think for my hubby once he looses the tummy he will want to build. He can bench press about 200 right now and is already a size 34. He is over 6ft and weights 215. He has great muscle definition already its just that pesky belly. Similarly i am 5ft9 and weigh 160 with all the fat in midsection so we seem to have the same problem and all of this info is helping me refine our game plan. Will keep you all posted and again thanks so much. I love MFP...helping me tremendously.0
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Thanks to everyone. Even with the debate i feel i understand it a little better. I think both hubby and I for now need to eat at a deficit but strength train heavy. Once we have lost the fat we can concentrate on building more muscle. I really just want to loose fat and look toned especially aging now its so important. I think for my hubby once he looses the tummy he will want to build. He can bench press about 200 right now and is already a size 34. He is over 6ft and weights 215. He has great muscle definition already its just that pesky belly. Similarly i am 5ft9 and weigh 160 with all the fat in midsection so we seem to have the same problem and all of this info is helping me refine our game plan. Will keep you all posted and again thanks so much. I love MFP...helping me tremendously.
Calorie deficit while keeping your strength training intense, heavy, little rest in between sets, and for a good 20-40 minutes will help you achieve your goals. That is what I aim for, and what has always worked for me as far as strength training and calorie deficit. Your body will tell you what is right for you trust me so listen to it well!
I personally do my cardio with an empty stomach first thing in the morning, and try to make it as intense as possible but cap it at no more than 30 minutes to avoid losing muscle. I know for a fact that in the past when I did cardio for 60 min early in the morning with an empty stomach it actually countered against me and ended up losing more muscle than I was willing to give.0 -
Don't worry about it. People here tend to get bogged down in the science when they should be more concerned with results. Go on a calorie deficit. Go ahead and start strength training *now*. You will make significant improvements and like how you look. Just do it.
Whether you are "building" muscle is so completely, totally irrelevant in these cases. You will be stripping off the fat that covers the muscle while maintaining and toning the muscle you already have. You will look better. A lot better. You will be happy with the results. Just do it.
And ignore every "can't build muscle on a deficit" thread posted. There will be 18 more today. It's irrelevant. Just do it and do it now.
^yep, THIS...
...(well, except for that part about "toning the muscle" because there is no such thing...but everything else and especially the recommendation, absolutely this)...
Wait til I get to the part where I recommend they do bicep curls in the squat rack......
I will drop you from my FL so fast...
(Heh...whatever...I don't even train in a commercial gym...have my own setup w/ a cage/rack in my basement, so I'm not really affected by this phenomenon anyhow...
...and yet, in my own basement, alone, if I do curls, I do them outside the rack. It's just the right thing to do. (And you know it.))0 -
belly fat is the hardest for guys to lose especially once you hit 30. for guys, fat is first stored around the midsection. the fat will come and go depending on the amount of carbs / bad fats he eats and how cardio is done. remember cals in vs. cals out.
if he wants to build muscle and stay lean he will need a diet with cetarin macros (pro/carbs/fats) he should eat a higher protien diet. his daily protien in take should be 1g to 1.5g x his body wieght. for example if your husband is 180lbs his protien in take shoul be between 180g-270g. to give you an idea of a meal plan to follow he should try 50%pro 30%carbs 20%dietary fat. if he has a 200 cal per day meal plan 50% of his cals should come from protien (1000cals or 250g) 30% form good complex cabs maninly veggies of the non starch variety (600 cals or 150g) 20% from dietary fat (google dietary fat) (400 cals or 45g).
1g of pro = 4 cals
1g of carbs = 4 cals
1g of fat = 9 cals
Very helpful information!0 -
How can you say "You cannot though, build muscle and burn fat at the same time" - the more muscle you build the more calories 9and fat) your body burns! This type of comment is what makes people avoid strength training. THe gol should be a healthy, strong, lean body and you do that by incorpoating strength trainin.
Women, don't confuse strength training with body building - totally different.0 -
How can you say "You cannot though, build muscle and burn fat at the same time" - the more muscle you build the more calories 9and fat) your body burns! This type of comment is what makes people avoid strength training. THe gol should be a healthy, strong, lean body and you do that by incorpoating strength trainin.
Women, don't confuse strength training with body building - totally different.
Most of what you say here is correct but you are not talking about building muscle, as in growing new muscle fibers. You are talking about neuromuscular adaptation, which makes your existing muscle tissue a little bigger, a lot stronger and leaner and better looking. Either way, it's incredible beneficial. See Davpul and my posts on the previous page. It looks like you may have skipped that based on your post.
PS: I 'm glad you are encouraging women to strength train!0 -
How can you say "You cannot though, build muscle and burn fat at the same time" - the more muscle you build the more calories 9and fat) your body burns! This type of comment is what makes people avoid strength training.
:noway: How can he say that? Because you cannot build muscle and burn fat at the same time. The reasons have been thoroughly laid out in this very thread.0 -
How can you say "You cannot though, build muscle and burn fat at the same time" - the more muscle you build the more calories 9and fat) your body burns! This type of comment is what makes people avoid strength training. THe gol should be a healthy, strong, lean body and you do that by incorpoating strength trainin.
Women, don't confuse strength training with body building - totally different.
Most of what you say here is correct but you are not talking about building muscle, as in growing new muscle fibers. You are talking about neuromuscular adaptation, which makes your existing muscle tissue a little bigger, a lot stronger and leaner and better looking. Either way, it's incredible beneficial. See Davpul and my posts on the previous page. It looks like you may have skipped that based on your post.
PS: I 'm glad you are encouraging women to strength train!
You guys that posted so much of this info were right I can see changes already. I dont know how to ad a link here but if you can find my post about "Before Pic - Advice on bloated belly" take a look at that, i am developing some muscle and believe it or not losing fat. The advice i got here was just what i needed. I dont feel confused about it anymore.0 -
You guys that posted so much of this info were right I can see changes already. I dont know how to ad a link here but if you can find my post about "Before Pic - Advice on bloated belly" take a look at that, i am developing some muscle and believe it or not losing fat. The advice i got here was just what i needed. I dont feel confused about it anymore.
That is just awesome girl!! Good for you!!0 -
The number of muscle fibres a person has is genetic. They don't change. You can increase the size of them, of decrease the size. but you can't increase the count of them.How can you say "You cannot though, build muscle and burn fat at the same time" - the more muscle you build the more calories 9and fat) your body burns! This type of comment is what makes people avoid strength training. THe gol should be a healthy, strong, lean body and you do that by incorpoating strength trainin.
Women, don't confuse strength training with body building - totally different.
Most of what you say here is correct but you are not talking about building muscle, as in growing new muscle fibers. You are talking about neuromuscular adaptation, which makes your existing muscle tissue a little bigger, a lot stronger and leaner and better looking. Either way, it's incredible beneficial. See Davpul and my posts on the previous page. It looks like you may have skipped that based on your post.
PS: I 'm glad you are encouraging women to strength train!
It's true when you first start strength training there is a size increase, thats mostly blood and water retention however. and there will be a small noobs gains phase too.0 -
The number of muscle fibres a person has is genetic. They don't change. You can increase the size of them, of decrease the size. but you can't increase the count of them.How can you say "You cannot though, build muscle and burn fat at the same time" - the more muscle you build the more calories 9and fat) your body burns! This type of comment is what makes people avoid strength training. THe gol should be a healthy, strong, lean body and you do that by incorpoating strength trainin.
Women, don't confuse strength training with body building - totally different.
Most of what you say here is correct but you are not talking about building muscle, as in growing new muscle fibers. You are talking about neuromuscular adaptation, which makes your existing muscle tissue a little bigger, a lot stronger and leaner and better looking. Either way, it's incredible beneficial. See Davpul and my posts on the previous page. It looks like you may have skipped that based on your post.
PS: I 'm glad you are encouraging women to strength train!
It's true when you first start strength training there is a size increase, thats mostly blood and water retention however. and there will be a small noobs gains phase too.
Thank you for that correction. So, help me to understand better. When a person builds muscle in a surplus, what is happening. Are they growing new muscle cells? Or just making the size of the cells larger? Eg Hypertrophy?0 -
I was under the impression that you can't burn fat and build muscle at the same time. In order to get a nice muscular physique, you need to eat at a surplus while strength training to gain both muscle and fat, and then eat at a calorie deficit while continuing with the strength training to burn the fat and maintain most of your muscle. So depending on what your husband wants to do, bulk or cut, go from there. Although IMO he needs to figure this stuff out on his own, unless you are keeping a food diary for him and keep track of everything he puts in his mouth.0
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You guys that posted so much of this info were right I can see changes already. I dont know how to ad a link here but if you can find my post about "Before Pic - Advice on bloated belly" take a look at that, i am developing some muscle and believe it or not losing fat. The advice i got here was just what i needed. I dont feel confused about it anymore.
Fantastic! Great job getting thru the BS and just getting it done! If you have more questions just holler. Best wishes.0 -
For the past year and a half, every week or two, I would check my body fat percentage, muscle mass in each part of my body through my clinic, and change the amounts of carbs, protein, fats, calories, etc to get in tune with my body and get ripped. I completely understand that most people would need to be at a calorie surplus and need more protein sometimes rather than carbs to gain muscle and lose fat, but for some people like me, I would need about 2600 calories and 300g of carbs with my weight lifting and low intensity cardio (2 hours daily) (I weigh about 184lbs btw). IT ALL DEPENDS ON YOUR BODY TYPE AND AMOUNT OF CARDIO. As an endomorph, I'm trying to get ripped while gaining muscle on the side. Here are a few priceless pointer's I've learned and hopefully it will help everyone to lose the fat and build muscle:
1) You're carbs are SOOOO important. I lost a little bit of muscle when I played around with the amount of daily carbs to get to a ketonic state to lose the stubborn belly fat. INTERMITTENT FASTING actually works because over time while you're fasting when you're body doesn't have any energy from food, it starts burning off some of the fat that the body was never able to go through (through low intensity exercises) because the food and other fats in the body have always been at use for energy (and never the love handles' fat). Believe it or not, the lowest I am able to go without losing muscle is about 250ish grams of carbs. That's just the way my body works. Protein has always been the same at around 200gs. Daily fats have always been at around 22-25%.
2) You can not, and I repeat, you CAN NOT build muscle if you are not completely hydrated. I'm talking at least a gallon (for me) a day because lean muscle tissue contains about 80% water. That's why creatine works so well because because it puts more water in your muscles.
3) Cardio is very important for recovery and faster results. Basically, more blood flow, the better. I always go for low-intensity cardio because my high intensity time is at the gym, and I would have to add sooo many more carbs if I did some HIT (works well, but I don't feel like having to compensate my macros all of the time. I still do it every now and then)
4) As an endomorphs, portion control is important as well because that can make or break your goals. I get bloated so easily because my body doesn't produce enough lactase enzymes and other digestives enzymes (maybe). I use Beano, or lactase enzyme supplements (both from wal-mart). They work okay.
That should help, and if there's anything I might have totally overlooked, just let me know0
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