Tuesday, April 04, 2006

You can definitely gain muscle and lose fat at the same time

You CAN definitely gain muscle and lose fat at the same time. But you really have to be "right on" when it comes to your nutrition and your training. And I would attack both at once--gaining muscle while losing fat.

Why needlessly separate the two when you can work on them at the same time. In fact, the bodybuilding pros in the old days used to do these 2 separate phases of bulking and cutting. Not any more.

With today's nutritional advances, almost all bodybuilders (amateur or pro) stay lean AND muscular year round.

It's going to be based on your calorie intake and nutritional approach. It's a must that you figure out your calories because if your drastically over or under your daily needs, you're going to have trouble gaining muscle while losing fat.

The formula in my Simple Steps To Get Huge And Shredded program will show you how to find your daily caloric needs based upon your individual info. Use that number as a guide, try to hit it or come close to it each and every day.

This "balance" of calories will make sure you're taking in enough to build muscle but not so many extra calories so that you gain fat. You have to find that "balance" and the worksheet in the program will do that.

Also, make sure you're training with the principles of the program, meaning lower reps, heavy weight, lower number of sets, training each muscle group once a week. This will ensure you're adding lean muscle mass even while you are shedding fat from your "precision calorie intake"

Lastly, if you want to shed fat while gaining muscle, you have to make sure your cardio sessions are short and INTENSE. 15 to 20 minutes, 3 to 4 times each week is all you need to get the fat off, but each session needs to be intense for it to be productive.

By approaching the process of building muscle and losing fat on a3-pronged level, you need to:

1. Find your calories needed each day and make sure you're not going greatly under or over.

2. Keep weight training heavy so that muscle is stimulated to grow. If you do not force muscle to grow by lifting heavy and intense, it will not grow.

3. Keep cardio short and intense. Long cardio sessions are not productive at burning fat and preserving lean muscle.

And you absolutely want to consume a protein/carb drink after each workout. The best times to take ANY protein drink or protein supplements are as follows .

I've listed them in order of importance, so based upon your affordability, start at the top of the list and work down.

1. **Most important time---right after a workout. Your muscles are like a sponge and need instant nutrition for muscle recovery and growth. So you want to take a carb/protein mixture.

I use whey protein and Gatorade, or whey protein and juice. The reason you want a carb/protein mixture is because the carbs help replenish muscle glycogen stores lost during exercise and the protein of course helps with muscle tissue repair and growth.

2. Right before bed.You're about ready to sleep for 6 to 8 hours, meaning that's 6 to 8 hours without protein or any nutrition for that matter. Could you imagine going throughout the day when awake not eating 6 to 8 hours? So right before bed is important.

Here's where a meal replacement works well. Since most meal replacements are made with a mix of milk, whey, and egg proteins, each having a different digestion rate, by using a meal replacement, you get the benefits of slower digested proteins during sleep. So definitely a meal replacement, or any protein for that matter, is beneficial before bed.

3. Right upon waking. Same thing, you've just gone 6 to 8 hours without proper nutrition, so your body needs some quick. Meal replacements or a protein shake with milk works well here.

4. Half hour before a workout. This sets up an "anabolic window" before and after your workout so that you provide your muscles with adequate nutrition so that the effects of weight training(weight training breaks down muscle--called catabolic) are not as severe.

This is another instance where you want to mix your protein with a carb source like juice or a sports drink. Before and after workouts are the only 2 times its important to use a carb/protein mix, other times can be protein/milk or protein/water.

These are the best times for protein. Protein supplements may be better than whole food in these times only because its digested quicker.If you can afford 4 servings, you'll really notice the difference.But definitely I'd do one right after a workout and right before bed.

Follow these tips above, and the ones in my muscle-building and fat-loss program....

http://www.shawnlebrunfitness.com/shred2.html

And you'll soon be gaining more muscle and losing more fat than you ever thought possible!

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