If you surf around the internet you’ll likely find that most people say that you can’t gain muscle and lose fat at the same time.
But we’re here to tell you that they’re wrong. And you can gain muscle and lose fat simultaneously.
Before we get into how, first we should go over why people say that you can’t gain muscle while losing fat.
The main reason why people say it’s not possible is because of the “law of thermodynamics” which basically states that energy in = energy out.
Why does that matter?
Well, people say that if you want to build muscle then you’ll have to eat more. (More energy in = possibility for more muscle.)
But if you want to lose fat, you’ll have to eat less. (Less energy in = more possibility for fat loss.)
And because of that, you can’t do both at the same time (more energy and less energy simultaneously.)
Truthfully, that’s totally true, you can’t eat less, and more at the same time, it’s not possible. But people who believe this, are treating all calories as equal.
They are working under the assumption that calories in = calories out. Basically if you eat more calories you’ll gain weight, if you eat less, you’ll lose weight. And that’s simply not always true.
Calories aren’t all equal. Protein acts differently in your body than carbohydrates, and carbohydrates react differently than fat.
There are also different types of carbohydrates (for example: fructose, glucose) and different fats, (for example: saturated, unsaturated, omega 6, omega 3), for the most part protein is protein, but there’s even different types of protein like casein, whey, etc.
Basically, long story short, it is possible to gain muscle while losing fat. You just need to modify your diet a bit. Modifying your training is also helpful, but we’ll just talk about diet for now.
We could write a whole book on how to modify your diet correctly, but in the interest of your time, here is one simple strategy that will help you lean out while building muscle (provided you have your training in the gym right.)
Quick Tip #1:
Simply bump up your protein to at least one gram of protein per pound you weigh. So simply, if you weigh 175 pounds, then you should eat 175 grams of protein a day.
You can pretty much do that in any way you want, protein shakes are the easiest, but not the best. Ultimately whole, real foods are best. Like chicken, beef, pork, eggs, etc.
If you need to know how much protein is in what your eating… Check the nutrition facts on the back!
Quick Tip #2:
Reduce your sugar intake to zero if possible. It’s really that simple.
That includes juice, fruit, even natural sugars like agave nectar, honey, “cane juice” etc.
Basically, if it’s sweetened avoid it.
Why? Most sugar is half fructose. Fructose metabolizes in your liver in very bad ways. We won’t get into all of them here. But suffice it to say that fructose leads to gaining fat.
Fructose also makes your muscles “insulin resistant,” Insulin is a huge “growth hormone” and when your muscles are resistant to insulin it basically means it’s going to be much harder to make them grow. And if your muscles are resistant to insulin then you’ll have a big buildup of insulin, and extra insulin leads to fat *gain.* Which is the exact opposite of what you want.
So simply put: Increase your protein, cut out your sugar.
Those are the two easiest and most effective things that will significantly increase your results. Almost overnight.
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