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

[Deins Drengers]

I'm just being curious about this one, a scientific answer would be very good

 

I have heard a lot of guys who go to gym, lift weights etc say that there is no such thing as gaining muscle and losing fat at the same time. But I think it's not true because if you look at gymnasts then I really doubt that they have something like bulk and cut periods. 

 

Can you guys clarify on this ?

[Biren Patel]

Yes it's possible. When I started out in GST, back before F1 released, I gained about 20 lbs in my first year of training, yet I dropped from 14% body fat to 8%.

[Connor Davies]

Yes.

[Jono]

Easier for beginners. Still possible for intermediate/advanced though, but all of the variables need to be spot on.

[Joshua Naterman]

I'm just being curious about this one, a scientific answer would be very good

 

I have heard a lot of guys who go to gym, lift weights etc say that there is no such thing as gaining muscle and losing fat at the same time. But I think it's not true because if you look at gymnasts then I really doubt that they have something like bulk and cut periods. 

 

Can you guys clarify on this ?

They are unrelated processes.

 

To gain muscle, you need more net muscle protein synthesis than breakdown. To lose fat, you need to create a hormonal environment that is conducive to fat loss, along with a small (important word right there) caloric deficit. These are by NO means mutually exclusive.

[Tavis G]

I have gained 10 lbs of mass since school let out and i gave more veins on my biceps and abs than before school let out. Me, along with most others on this forum will glad to help you out if you need ut.

[Deins Drengers]

They are unrelated processes.

 

To gain muscle, you need more net muscle protein synthesis than breakdown. To lose fat, you need to create a hormonal environment that is conducive to fat loss, along with a small (important word right there) caloric deficit. These are by NO means mutually exclusive.

So in other words for example if one does lifting or BW exercises on the morning and cardio in the evening then technically in that day he will have attempted to build muscle and lose fat, right ?

[Joshua Naterman]

So in other words for example if one does lifting or BW exercises on the morning and cardio in the evening then technically in that day he will have attempted to build muscle and lose fat, right ?

This is why people don't realize you can do both. It's not about cardio vs lifting, but yes... that is the typical thought process.

 

You're going to need to learn about anabolic signaling and conditions for fat loss. Hormonal influences, calorie deficits, etc. It's a lot to learn, start today.

[Connor Davies]

So in other words for example if one does lifting or BW exercises on the morning and cardio in the evening then technically in that day he will have attempted to build muscle and lose fat, right ?

No.....

[Deins Drengers]

Then I dont understand anything anymore.............

[Joshua Naterman]

Then I dont understand anything anymore.............

You're not alone. At least you know that know! Just getting to this point puts you farther ahead of the game than almost everyone.

[Connor Davies]

Then I dont understand anything anymore.............

Basically, to lose weight, you have to be burning more energy than you're taking in.  Weightlifting / GST burns energy, and is just as good as cardio, if not better for losing weight.

 

Think of cardio as more like energy systems training.

[Joshua Naterman]

Basically, to lose weight, you have to be burning more energy than you're taking in.  Weightlifting / GST burns energy, and is just as good as cardio, if not better for losing weight.

 

Think of cardio as more like energy systems training.

Cardio burns way more calories, unless it is extremely low level, but it absolutely is just that : energy system training. Of course it also stretches the heart, and provides a stimulus that we know is beneficial, but in terms of losing weight it's just another way to burn energy.

 

If you crate too much of an energy deficit, your body knows EXACTLY what to do: Get rid of that greedy muscle that keeps burning energy all day long. Small deficits lead to slower weight loss, but negligible muscle loss.

 

Then you combine that with the knowledge that if you don't use it, you lose it. Working out your whole body 3x per week with resistance training, which is (oddly enough) more or less what you end up doing on Foundation programming, is enough of a stimulus for your body to not only keep the muscle it has but also slowly add muscle.

 

You use the anabolic signalling of the weight training to retain your lean mass, thus keeping your metabolism higher, while your body burns off more fat than you are replacing. As long as you are eating frequently, eating quality foods, and are not creating a massive deficit, you will not cause thyroid hormone levels to drop, and this is a major part of being able to easily lose fat.

 

If your dietary habits are correct (strong word, I know, but I'm keeping it simple) you will be able to put on muscle at the same time.

[Deins Drengers]

This is why people don't realize you can do both. It's not about cardio vs lifting, but yes... that is the typical thought process.

 

You're going to need to learn about anabolic signaling and conditions for fat loss. Hormonal influences, calorie deficits, etc. It's a lot to learn, start today.

A quick question - Is this covered in exercise physiology book ? Because I do not know where to start.