We often hear, save a lot of muscle and loose fat at the same time, it is not possible. Yet, over the passed on the forum bodybuilding years, I have come across many people who have managed to change their physical appearance, gaining muscle while loosing their fat.
So where is the truth? Can you gain muscle when it is on a diet?
The answer is yes! One can construct a significant amount of muscle being in calorie deficit. In any case that suggests a study (1) and the numbers are puzzling: 7.4 kg fat lost and more than 4.3 kg of muscle gained in 14 weeks! More than a radical transformation!
This study, conducted by the Sports Academy USA was interested in affects on body composition of a training combining strength exercises and endurance in a groups of overweight men (fat levels 27%).
The men were divided into 2 groups and had to train 3 times a week for 14 weeks:
- A group "100% endurance" was cycling and walking (30 minutes for each activity, a total of 60 minutes) to 60-70% of maximum heart rate.
So where is the truth? Can you gain muscle when it is on a diet?
The answer is yes! One can construct a significant amount of muscle being in calorie deficit. In any case that suggests a study (1) and the numbers are puzzling: 7.4 kg fat lost and more than 4.3 kg of muscle gained in 14 weeks! More than a radical transformation!
This study, conducted by the Sports Academy USA was interested in affects on body composition of a training combining strength exercises and endurance in a groups of overweight men (fat levels 27%).
The men were divided into 2 groups and had to train 3 times a week for 14 weeks:
- A group "100% endurance" was cycling and walking (30 minutes for each activity, a total of 60 minutes) to 60-70% of maximum heart rate.
- The other "weight-endurance" group was subjected to endurance exercise and resistance (8 years, 4 sets per exercise, 8-12 repetitions per series, 60 seconds rest among sets) in the same training .
Level exercises, participants were of the bench press, prints high pulley for the back, the military press, biceps curl of the bar, triceps extensions, the leg press, leg curl to the rear thigh and elevations for calves.
The results were more than impressive! In the "fitness-endurance group", we got a fat loss of 7.41 kg while recording a gain of 4.33 kg of muscle.
So, can we expect such a result? I would not, not everyone can makes progress as fast, and for several reasons.
First, the men involved in the study was all beginners, and we know that beginner gain muscle fast when they start weight training. After this beginning stage, progress is slower and muscle gains more and more difficult. In addition, these gentlemen were overweight, obese limit, so with a lot of weight to loose. The more you are bigger, you loose fat quickly, since you put yourself to eat less and exercise. A person with a physical medium and fat levels lower starting, loose less and slower.Hope for fat loss as important (7 kilos) while earning a good amount of muscle (over 4 pounds) in just 14 weeks, is not a realistic goal, especially for practicing with a physical "clean" , one to 12% fat ...
Gain muscle and loose fat at the same time being under caloric restriction is possible, but it works especially for overweight people who have never lifted weights, or those who take a sporting activity after a break. Once you get passed the beginner stage, it becomes more difficult, and often requires manipulating calories to achieve results (taking mass and dry).
Finally, for those in the opposite case, who are struggling to gain weight and have no fat reserves, passing through a calorie
How to gain muscle and lose fat !