Lose Weight and Gain Muscle

 
Think it can’t be done? Think again!!! To say that it’s impossible to lose weight and gain muscle simultaneously is grossly underestimating the capacity of the human body. In times of stress the human physiology is capable of some pretty amazing feats, such as the ability to lose weight and gain muscle.

The capacity to lose weight and gain muscle at the same time depends on how much fat one has to lose. To put it simply, you gain weight by building muscle; therefore a net loss of weight will only happen to an individual who has a lot of fat to lose. So for clarity, this article will focus on fat loss in conjunction with building muscle.

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To lose weight and gain muscle you must enlist three critical factors; caloric deficit, intense training and supplements.

Caloric Deficit – In order to encourage your body to shed excess pounds you must consume fewer calories than you expend. A pound of fat has approximately 3500 calories, therefore you can imagine that to shed fat one must burn a lot of excess calories. However to lose weight and gain muscle efficiently you must keep the dietary deficit between 250-500 calories per day below maintenance. The remaining caloric deficit must come from the following factor:

Intense Training – to lose weight and gain muscle at the same time, you must exercise hard so your body has no option but to retain lean muscle mass. If you don’t adequately stimulate your muscles through intense workouts, your body will adapt by shedding muscle it deems unnecessary. To lose weight and gain muscle you have to provide proof to your body that these muscles are absolutely necessary.

Supplements – the icing on the cake so to speak, for those trying to lose weight and gain muscle, specific dietary supplements can help your body to retain muscle while dropping excess weight. The following are the top supplement choices to help you lose weight and gain muscle. However, without a consistent, whole food diet, supplements will make little difference in reaching your goals.

Glutamine – an essential amino acid, which taken after weight lifting increases your output of Growth Hormone. Glutamine also helps the body in times of stress through a conversion to glucose for energy.

BCAA – Branched Chain Amino Acids, essential for muscle building, are used as fuel substrates in times of caloric deficits or extremely intense exercise. As such, taking extra BCAAs, especially before and during your workout, can help preserve lean muscle mass for those trying to lose weight and gain muscle.

EFA – Essential Fatty Acids must be obtained through diet or supplementation as the human body can not synthesize its own. EFAs, especially from Flaxseed, increase your metabolic rate, helping your body become efficient at using stored fat for fuel while you lose weight and gain muscle. They also support your immune system for enhanced recovery from strenuous exercise.

Address all three of these factors in your diet and lifestyle and you will see the amazing physical feats your body can accomplish. The next time someone tells you that you can not lose weight and gain muscle at the same time, tell them to "think again!"


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