muscle building blog, workout tips, anabolic steroids use, nutrition and more header image 1

Build Muscle And Burn Fat At The Same Time – Possible or Not?

October 26th, 2007 · 2 Comments

Can you really build muscle and burn fat at the same time? In a study lasting for 90 days and the weight training workout consisted of bench presses, pulldowns, military presses, pullovers, curls, tricep extensions, knee extensions, and knee flexion the two groups lost the same amount of weight – approximately 33 pounds.

The lifting group, however, actually increased muscle mass by 21 to 27 percent, while the non-lifting group lost muscle, along with fat.

“These results indicate that weight training can elicit muscle fiber hypertrophy during periods of severe energy restriction,” said the researchers. In other words, you can build muscle and burn fat at the same time.

“Strength declined in the sedentary group during the weight reduction but increased in the weight-trained group.”

The key to successful weight loss is weigh training – not walking, or any other low intensity cardio program – and a high protein diet. In the study, 40 percent of calories came from protein, as opposed to most fat loss diets that call for only 15 to 20 percent protein.

When you properly apply the fundamentals of proper weight training and nutrition, you can build muscle and burn fat at the same time, while completely reshaping your body. If you really want to ramp up your results so you can dramtically transformyour body and do it fast, consider adding high intensity interval training,or what I call power cardio, to your weight training program.

This type of training, along with intense weight training, is one of the best things you can do to build power, muscle mass, speed, strength, endurance, and lose fat! Proper power cardio can give you the best of all worlds.

A brief explanation of this training is that you do just that – train in intervals, by alternating a brief period of exercise with a brief period of rest.

And the overall length of your workout are much briefer in duration than your typical aerobic sessions.

Tags: BodyBuilding

2 responses so far ↓

  • 1 mike carter // Nov 1, 2007 at 10:48 am

    yes, its true, you can do both at the same time

    one just needs some clen and some winny and hello muscles, good by fat

  • 2 Brad // Feb 25, 2008 at 5:18 am

    yes, its true, but you have to do fartlek or interval training, heavy weights, get plenty of sleep and eat like a horse…Its taken me 10 years inthe ARMY to finally work it out.

Leave a Comment