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Can You Build Muscle And Burn Fat At The Same Time

Can You Build Muscle And Lose Fat At The Same Time

Hey, guys, Sean Nalewanyj, of EliteImpactLabs here. And in this tutorial lesson, I want to quickly address the issue of building muscleand loosing fat at the same time. So, if you're watching this tutorial right now, then your ultimatephysique goal is probably pretty straightforward, you want a high level of muscular developmentwith low levels of body fat to match. And not only that, but you want to achieve thatbody as quickly as you possibly can. And that leads me to one of the most common questionsthat I get asked, which is, is it possible to build muscle and lose fat at the same timeéAnd here's the simple answer. For the vast majority of people in the vast majority ofsituations, trying to build muscle and lose

fat at the same time is likely going to leaveyou with minimal overall progress. Now, before going any further, I should note that thereare three main exceptions here. The first is if you're using drugs. People who are chemicallyenhanced so to speak are a totally different class, and can often build significant sizeand strength while reducing body fat levels. But natural trainees obviously have to followa much different set of rules. The second is if you have outstanding genetics. The peoplewho are in the very top percentile can achieve this goal under the right circumstances. Andthis is due to superior nutrient partitioning where nutrients are favorably shuttled awayfrom fat tissue and into muscle tissue. However,

this is extremely rare. And third is if you'rea complete beginner, because weight training will be a completely new stimulus for yourbody, the first one to two months of your program may allow for a simultaneous increasein muscle mass and the reduction in body fat. However, this phase will usually only lastfor a month or two at the most. And for the remaining majority of the bodybuilding population,the attempt to build muscle and lose fat at the same time is actually going to be theleast efficient path to your ultimate body. In order to synthesize new muscle tissue,your body requires a consistent surplus of calories to fuel recovery and growth. Andin order to lose fat body fat, your body requires

a consistent deficit of calories in orderto stimulate body fat for use as fuel. Now, this is a basic issue of thermodynamics. Andtrying to overcome this will either require an extremely advanced protocol which mostpeople will never be able to stick to in the first place or it's going to leave you spinningyour wheels and making no real progress in either direction. Regardless of how cleanyou eat or how much cardio you do or how desperately you try to manipulate hormone levels liketestosterone and growth hormone, your ultimate body composition is going to be determinedby your overall net energy balance, which is your calories consumed versus your caloriesburned. And for this simple reason, a cyclical

bulking and cutting approach is going to bethe best method for most people. You're going to want to decide on your primary goal, whetherit's muscle gain or fat loss. And then you're going to want to put all of your focus onthat goal for a period of time. Once you've achieved a level of progress that you're satisfiedwith, you're going to switch to the other goal if necessary. So, how do you know ifyou should bulk or cut firsté Well, there's no single answer here, because it's goingto depend on each person and what they specifically want to achieve. If your body fat is higherthan about 12%, you'll probably want to focus on fat loss first, because if you try to gainmuscle when your body fat is already high,

you're probably going to end up excessivelyfat by the time your bulking phase is done, because remember, any time you try to gainmuscle you're always going to add some body fat. And any time you try to lose fat, you'realways going to lose a certain amount of muscle. On the other hand, if your body fat levelsare already under reasonable control, then starting off with a mass gaining phase isobviously going to be your best bet, if your goal is to build overall size. How long shouldyou bulk or cut foré Again, this is all going to depend on the individual. It's going todepend on how much muscle you're trying to gain. It's going to depend on how much bodyfat you're comfortable carrying. It's going

Build Muscle and Burn Fat at the Same Time Is it Possible to Lose Weight and Bulk Up

Building muscle or losing fat. It's usuallyrecommended to do one or the other, especially if you're not a beginner. But is it possibleto do both at the same timeé Two training routines dominate most fitnessand bodybuilding circles. Bulking, where you eat a caloric surplus to gain weight and buildlean mass, and cutting, where you eat a caloric deficit to lose weight and burn fat. Usuallyyou have to choose between one or the other for months and cycle them back and forth toreap their benefits. But, there are some experts that have touted and promoted the possibilityof reaping both benefits at the same time. Now, for beginners, it's very possible todo both simultaneously because their body

is at a state in which there is a lot of roomfor improvement on both ends of the spectrum. Especially overweight beginners, even if theyeat a caloric deficit, they are primed for building muscle since they don't have muchto begin with and burning fat since they have so much stored away.For nonbeginners, however, this is much harder to achieve. You might have to resort to recompositioning,or as fitness expert Alan Aragon calls it, quot;culking,quot; a playon word of bulking and cutting.And such a routine comes in all different shapes and forms. Some recomp routines suggesta small bulking for a few weeks alternating with a moderate cut for one week. Some routinesrecommend switching between the two on a daily

basis. Some try to influence the effects ofPratio, which deals with how your body breaks down or stores fat relative to muscle mass.Some recommend weekly refeeding phases, or quot;cheatquot; days. Some suggest eating just maintenancecalories while maintaining some form of resistance training. And others suggest eating at a surpluson your lifting days and a deficit on your cardio or off days. The concept for all arepretty much the same. No long phases of bulking nor cutting and maintaining a specific desiredweight range yearround while burning fat and building muscle.And for the most part, the science supports this possibility. In fact, the physiologicalchanges in a recomp routine is not much different

than the changes from bulking and cutting.During bulking, hormones and body chemicals all start to shift towards anabolism, whichis to say that your body becomes very good at growing. Only problem is that this meansnot only growing muscle but also growing in fat. Also muscle building slows down the closeryou are to your genetic myostatin limit, the protein that inhibit muscle growth, whichmeans you end up storing a lot more fat than building muscle the more fit you are. Duringcutting, the opposite is true. The body's hormones shift to catabolism, which meansbreaking down body stores to use as energy, and initially most of it is from fat. Butonce you reach a level of leanness, your hormones

begin signaling your body to keep as muchfat for survivability's sake while shifting to protein and lean mass for energy instead,which means you'll lose muscle. When doing both at the same time, your bodydoes indeed shift between anabolism and catabolism. The only problem here is that this repeatedshifting doesn't allow much time for your body to respond to the hormonal changes. You'llend up getting the benefits of anabolism, as well as the bad, and the benefits of catabolism,as well as the bad, but not at its most significant rate. You can build muscle, but it will takea longer time to do so compared to someone bulking and you can lose fat, but take a longertime than someone cutting. And it only gets

tougher and tougher the more lean and muscularyou become. So to say that it can't be done would be alie, but doing so, you have to understand that getting it to work takes careful planningand will be a slower (pause) process. Ask your health and fitness question in thecomments. Please also come check PictureFit on Patreon and support this channel to keepmoving forward and answering all of your great questions. Thanks for watching!.

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