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How to Lose Fat Gain Muscle

Lose Weight and Gain Muscle

Is it really possible to gain muscle and lose fat at the same time? The conventional wisdom of bodybuilding and fitness experts would tell you that it's not possible to lose fat and build muscle at the same time. After all these are two very opposite things where you typically gain some fat along with muscle during bulking cycles, and lose some lean muscle mass along with body fat during cutting cycles. So it would seem counter-intuitive to say that you can burn fat and gain muscle at the same time. However, it becomes very interesting to see the hundreds of cases where individuals experience some fat loss and muscle gain at the same time from Tom Venuto's Body Transformation contests and from his Holy Grail Body Transformation program.

In many cases, it is common to see decreases in body fat combined with small increases of lean muscle mass; however, one thing that you won't see for certain is for someone to experience large increase in lean muscle combined with a large decrease in body fat. So what's important to keep in mind here is that while simultaneous large increase in muscle and large decrease in fat is not possible, it is possible to see large decrease in body fat with small increases in lean muscle, or large increase in muscle mass with small decrease in body fat.

The difficulties of burning fat and building muscle is that when you reduce calories to achieve weight loss, some lean muscle mass is lost during the process. At the other end, when you increase your calorie intake to build more muscle, you invariable end up gaining some body fat as well.

So then how is it possible to achieve muscle gain and fat loss at the same time? Traditionally, bodybuilders go on what you call bulking cycles and cutting cycles - where you go for a stretch of time "bulking" up, gaining muscle and some fat at the same time, and "cutting" down where you burn off the fat and also end up losing some muscle mass in the process.

Gain Muscle and Lose Fat

Bulking and cutting phases can last for a prolonged period of time depending on the person and his/her goals. However, what if you considered something called a "cyclical nutrition" plan? - where you go through these "bulking" and "cutting" phases in much short duration? Of course it's a lot more complicated than that, but following something such as a cyclical nutrition plan can help you achieve the goals of fat loss and muscle gain.

"The key is to partition as much of that surplus [calories] into lean tissue and have as much of the energy deficit withdrawn from fat tissue as humanly possible. Anabolic and catabolic hormones are primary players in the partitioning of energy and nutrients." - quoted from Tom Venuto's Body transformation program.

Whether you're on a bulking or cutting phase, there are certain key factors you have to consider, and one of the very important ones is energy partitioning. For example, during a fat loss cycle, you reduce your calorie intake, and in this situation, it is important to know where the deficit energy is being withdrawn from - is it from your muscles (leading to muscle loss), is it from glycogen, or is it from stored body fat (the desired result). Conversely, on a bulking cycle, where you have a calorie surplus, do you know where all that surplus energy is going to? Is it going to building more muscle mass, or is it being stored as body fat?

Therefore, the key here of energy partitioning is to create an environment for yourself such that during calorie deficits, you withdraw the deficit energy from fat, and during calorie surplus, the excess energy goes towards muscle building, instead of being stored as body fat.

That sounds promising, doesn't it? So, exactly how do you achieve something like that?

This can be achieved through something Tom Venuto calls Nutritional Periodization and Cyclical Dieting. And this involves nutritional periodization dealing with macrocycle, mesocycle, and microcyles in your diet and nutritional planning. To learn more about all this and more strategies for losing fat and building muscle, please take a look at Tom Venuto's Holy Grail Body Transformation Program. Click the link below:

>> Lose Fat and Gain Muscle. Click here for Tom Venuto's Holy Grail Body Transformation Program