Comments on: How to Gain Muscle and Lose Fat at the Same Time? http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/ Fitness Tips To Get Lean and Toned, Not Bulky! Tue, 07 Feb 2012 17:47:43 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Denise http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-634580 Denise Sat, 10 Dec 2011 17:20:08 +0000 http://fitnessblackbook.com/?p=9726#comment-634580 I have a question! I'm on a diet that is basically high protein, low carb, and relatively low fat. I want to lose a lot of weight--in the neighborhood of about 75 pounds (I need to lose about 50 to not be overweight). I have a bodyfat scale that shows that I have about 51 pounds of muscle. I noticed that I lost about 6 pounds of muscle from last week, despite doing everything suggested to prevent such loss. I know those scales aren't the most accurate, but assuming they're somewhere in the ballpark, I'm wondering if I simply have much more muscle than I need and therefore losing some is going to be inevitable. How many pounds of muscle do fit women generally have? Thanks! I have a question! I'm on a diet that is basically high protein, low carb, and relatively low fat. I want to lose a lot of weight–in the neighborhood of about 75 pounds (I need to lose about 50 to not be overweight). I have a bodyfat scale that shows that I have about 51 pounds of muscle. I noticed that I lost about 6 pounds of muscle from last week, despite doing everything suggested to prevent such loss. I know those scales aren't the most accurate, but assuming they're somewhere in the ballpark, I'm wondering if I simply have much more muscle than I need and therefore losing some is going to be inevitable.

How many pounds of muscle do fit women generally have? Thanks!

]]> By: Cecil Kelly http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-547718 Cecil Kelly Tue, 23 Aug 2011 03:20:14 +0000 http://fitnessblackbook.com/?p=9726#comment-547718 It makes sense not to combine both goals because your body will either lose weight, gain muscle, or will retain its current condition. Setting your goal means you'll do muscle building for a week and when that period is over, you switch over to cardio workout also for a week. Focusing on one goal at a time ensure you are getting its full benefit by doing workouts accordingly. http://musclebuildingprograms.org/8/gain-muscle-not-fat/ It makes sense not to combine both goals because your body will either lose weight, gain muscle, or will retain its current condition. Setting your goal means you'll do muscle building for a week and when that period is over, you switch over to cardio workout also for a week. Focusing on one goal at a time ensure you are getting its full benefit by doing workouts accordingly.

http://musclebuildingprograms.org/8/gain-muscle-not-fat/

]]> By: Suresh http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-475654 Suresh Mon, 10 Jan 2011 18:52:01 +0000 http://fitnessblackbook.com/?p=9726#comment-475654 Interesting article. I think losing a small amount of fat while adding a bit of muscle is possible especially when someone is quite far from his/her genetic potential. It get tougher the closer we get to our genetic potential. Interesting article. I think losing a small amount of fat while adding a bit of muscle is possible especially when someone is quite far from his/her genetic potential. It get tougher the closer we get to our genetic potential.

]]> By: Crude Fitness « Training for muscle growth whilst losing body fat at the same time http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-470301 Crude Fitness « Training for muscle growth whilst losing body fat at the same time Wed, 22 Dec 2010 21:50:57 +0000 http://fitnessblackbook.com/?p=9726#comment-470301 [...] reading Rusty over at fitnessblackbook.com also wrote a great article on this very topic. Check it out [...] [...] reading Rusty over at fitnessblackbook.com also wrote a great article on this very topic. Check it out [...]

]]> By: Twilight Zone Episode Guide http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-464118 Twilight Zone Episode Guide Sat, 04 Dec 2010 22:14:19 +0000 http://fitnessblackbook.com/?p=9726#comment-464118 Build muscle and lose fat simultaneously - breaks no biological laws! Build muscle and lose fat simultaneously – breaks no biological laws!

]]> By: Ajit-keep fit at home http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-460978 Ajit-keep fit at home Tue, 23 Nov 2010 10:56:31 +0000 http://fitnessblackbook.com/?p=9726#comment-460978 nice article! this article probably help all those who are not able to get results! I am sure that this strategy is going to clear misconceptions. perfect combination of weight loss and muscle-building routines. nice article! this article probably help all those who are not able to get results! I am sure that this strategy is going to clear misconceptions. perfect combination of weight loss and muscle-building routines.

]]> By: Gary - Simple Exercises http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-459877 Gary - Simple Exercises Thu, 18 Nov 2010 11:49:35 +0000 http://fitnessblackbook.com/?p=9726#comment-459877 Going on a starvation type diet and trying to improve muscle mass will surely fail; the muscle will be metabolised as the body seeks more energy. Losing a small amount of fat and adding muscle at the same time should be no problem. Going on a starvation type diet and trying to improve muscle mass will surely fail; the muscle will be metabolised as the body seeks more energy. Losing a small amount of fat and adding muscle at the same time should be no problem.

]]> By: Tony - Rochester Exercise Equipment http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-456408 Tony - Rochester Exercise Equipment Thu, 04 Nov 2010 20:29:21 +0000 http://fitnessblackbook.com/?p=9726#comment-456408 Great post. I appreciate you clearing the air about this common misconception. It's always bothered me that people think they need to eat more in order to gain muscle. It seems ironic since this usually just leads to more fat, which is obviously the opposite result! I would urge anyone interested in bulking up to visit the gym and consult a personal trainer - they will help you come up with an excercise routine that is right for you. Great post. I appreciate you clearing the air about this common misconception. It's always bothered me that people think they need to eat more in order to gain muscle. It seems ironic since this usually just leads to more fat, which is obviously the opposite result! I would urge anyone interested in bulking up to visit the gym and consult a personal trainer – they will help you come up with an excercise routine that is right for you.

]]> By: Steven http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-424954 Steven Wed, 25 Aug 2010 02:36:56 +0000 http://fitnessblackbook.com/?p=9726#comment-424954 There's a very simple concept I normally consider when trying to get rid of fat: I must burn much more calories then I consume in order to lose fat. That is why I am sure that there is no good diet without physical exercises. There's a very simple concept I normally consider when trying to get rid of fat: I must burn much more calories then I consume in order to lose fat. That is why I am sure that there is no good diet without physical exercises.

]]> By: Paul Nicolson http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-423089 Paul Nicolson Thu, 19 Aug 2010 19:05:17 +0000 http://fitnessblackbook.com/?p=9726#comment-423089 I agree using weights, is a great way to burn fat. The cost of kitting your self out with some good commercial fitness and gym equipment can be achieved with very little outlay. I have used http://www.healthclubsathome.com for several purchases and they offer olympic weights and dumbells at knock down prices. Get off the rowing machines and cross trainers and get straight into pumping iron, shed the pounds and loose the weight. I agree using weights, is a great way to burn fat. The cost of kitting your self out with some good commercial fitness and gym equipment can be achieved with very little outlay.

I have used http://www.healthclubsathome.com for several purchases and they offer olympic weights and dumbells at knock down prices.

Get off the rowing machines and cross trainers and get straight into pumping iron, shed the pounds and loose the weight.

]]> By: Jose Lopez http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-419634 Jose Lopez Sun, 08 Aug 2010 12:59:44 +0000 http://fitnessblackbook.com/?p=9726#comment-419634 I think gaining lean mass while loosing fat is a total BS, to loose fat you need to eat less calories than you burn, to gain lean mass you need to eat more calories than your maintenance level. please correct me if I wrong, Iam also interested in your new program. one more question what do yuo think about the Burn the Fat Feed the Muscle program? Thank you. I think gaining lean mass while loosing fat is a total BS, to loose fat you need to eat less calories than you burn, to gain lean mass you need to eat more calories than your maintenance level. please correct me if I wrong, Iam also interested in your new program. one more question what do yuo think about the Burn the Fat Feed the Muscle program?

Thank you.

]]> By: Anthony http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-379988 Anthony Fri, 21 May 2010 19:32:16 +0000 http://fitnessblackbook.com/?p=9726#comment-379988 Hey what about the "G-Flux" concept that Dr. John Berardi is teaching over at precisionnutrition.com and T-Nation? Basically he says someone who is sedentary and taking in 2000 calories daily (and burning 2000 calories daily) will have less muscle and more body fat than someone who is exercising 5-7 hours per week and has an energy intake of 3000 calories daily (and also burning 3000 calories daily). Both have a neutral energy intake/outflow, but one has more muscle and less bodyfat! Hey what about the "G-Flux" concept that Dr. John Berardi is teaching over at precisionnutrition.com and T-Nation?

Basically he says someone who is sedentary and taking in 2000 calories daily (and burning 2000 calories daily) will have less muscle and more body fat than someone who is exercising 5-7 hours per week and has an energy intake of 3000 calories daily (and also burning 3000 calories daily).

Both have a neutral energy intake/outflow, but one has more muscle and less bodyfat!

]]> By: Paul Nicolson http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-367077 Paul Nicolson Mon, 26 Apr 2010 07:11:31 +0000 http://fitnessblackbook.com/?p=9726#comment-367077 I have trained for over 20 years and find the myths quite a laugh. Ditch the cardio stuff and get straight into the weights. Use weights as your warm up, small weight with lots of reps. Then go into some bigger weights with fewer reps. Building muscle will shed the fat and burn up more calories than cardio alone. Check out http://www.usedtreadmill.co.uk for some good guides to getting fit the cheap way. I have trained for over 20 years and find the myths quite a laugh.

Ditch the cardio stuff and get straight into the weights.

Use weights as your warm up, small weight with lots of reps.
Then go into some bigger weights with fewer reps.

Building muscle will shed the fat and burn up more calories than cardio alone.

Check out http://www.usedtreadmill.co.uk for some good guides to getting fit the cheap way.

]]> By: Jesse Jackson http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-366551 Jesse Jackson Sat, 24 Apr 2010 03:13:51 +0000 http://fitnessblackbook.com/?p=9726#comment-366551 The reason why I purchased the Dr Max Power Anabolic Stack was because I was too lazy to motivate myself to go back to the gym. I thought to myself, if I spend $60, I can't waste it by not going. Anyways, I was on the stack for a full 15 days. I was able to do much more in the gym such as 5 set exercises instead of the normal 3 set exercises. I was able to lift much more too. There was also a shift in weight going from 155 to 162 over the 15 day period. im on my third cycle fof the stack now over the last 6 months. recommended. The reason why I purchased the Dr Max Power Anabolic Stack was because I was too lazy to motivate myself to go back to the gym. I thought to myself, if I spend $60, I can't waste it by not going.

Anyways, I was on the stack for a full 15 days. I was able to do much more in the gym such as 5 set exercises instead of the normal 3 set exercises. I was able to lift much more too. There was also a shift in weight going from 155 to 162 over the 15 day period.

im on my third cycle fof the stack now over the last 6 months. recommended.

]]> By: Jan Michael http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-365096 Jan Michael Mon, 19 Apr 2010 01:46:10 +0000 http://fitnessblackbook.com/?p=9726#comment-365096 Hi Rusty Martin Berkhan is a freak show ! Man he's like so ripped with the right amount of dense muscle. Saw his picture and i was like WOW I wanna have a body dense and strong like that someday ! How does he workout ? 5x5s just like what Pavel taught ? Thanks ! More power Rusty ! Hi Rusty

Martin Berkhan is a freak show ! Man he's like so ripped with the right amount of dense muscle. Saw his picture and i was like WOW I wanna have a body dense and strong like that someday ! How does he workout ? 5x5s just like what Pavel taught ?

Thanks ! More power Rusty !

]]> By: Bobby http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-361469 Bobby Tue, 06 Apr 2010 22:59:05 +0000 http://fitnessblackbook.com/?p=9726#comment-361469 Hi Rusty Great e books. This week ive started to wake up, have a cup of tea in the morning and hit the gym followed with HIIT everytime. I want to put on mass and get toned, could you recommend a diet for the rest of the day, e.g. how many protein shakes or meals?? Also I got the eat stop Eat book, just wondering if you think i should fast once a week, even if i want to put on the size aswell? Thanks Hi Rusty

Great e books. This week ive started to wake up, have a cup of tea in the morning and hit the gym followed with HIIT everytime. I want to put on mass and get toned, could you recommend a diet for the rest of the day, e.g. how many protein shakes or meals??

Also I got the eat stop Eat book, just wondering if you think i should fast once a week, even if i want to put on the size aswell?
Thanks

]]> By: Jackson http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-358169 Jackson Fri, 26 Mar 2010 19:23:25 +0000 http://fitnessblackbook.com/?p=9726#comment-358169 Thank you! I love this article, I agree it...it does not make since to put on fat to gain muscle. Thank you! I love this article, I agree it…it does not make since to put on fat to gain muscle.

]]> By: Phoenix http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-357373 Phoenix Tue, 23 Mar 2010 23:36:38 +0000 http://fitnessblackbook.com/?p=9726#comment-357373 I started off trying to gain muscle while staying lean. I grew stronger, but I plateaued quickly. I felt exhausted after every single workout, and psychologically, I felt like gaining mass was nearly impossible. After trying that for a few years, I totally removed all diet restrictions while lifting except for my protein requirement, and now I'm seeing strength gains with very little effort. I blew past my old plateau without even breaking a sweat. Even though I've gained a little fat, I still look better due to all the muscle underneath. I figure I can drop it all in a month. So maybe gaining strength without overeating works for some; I still think it's not worth the effort. It's much easier to overeat then trim the extra fat later on - psychologically and physically. I started off trying to gain muscle while staying lean. I grew stronger, but I plateaued quickly. I felt exhausted after every single workout, and psychologically, I felt like gaining mass was nearly impossible.

After trying that for a few years, I totally removed all diet restrictions while lifting except for my protein requirement, and now I'm seeing strength gains with very little effort. I blew past my old plateau without even breaking a sweat.

Even though I've gained a little fat, I still look better due to all the muscle underneath. I figure I can drop it all in a month.

So maybe gaining strength without overeating works for some; I still think it's not worth the effort. It's much easier to overeat then trim the extra fat later on – psychologically and physically.

]]> By: Viriatus http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-2/#comment-356704 Viriatus Sun, 21 Mar 2010 00:54:23 +0000 http://fitnessblackbook.com/?p=9726#comment-356704 Hi Rusty, I am 75kg and 5'11". I just got back into weight training after 8 mths off with a shoulder injury from rockclimbing. My shoulders have shrunk in size as expected and in width during the recouperation. I have always been somewhat narrow across the shoulders. After reading the great article on "how to develop a square and even chest" in which i learnt so many tips that i had never read in other sites, like avoiding flat bench till the upper chest developed, i was wondering if you could post a similar article with tips and secrets on how to best workout to develop broad shoulders. At present i do supersets of side lateral raises with bent over lateral raises and supersets of dumbell presses with upright rows. I stopped doing shrugs as it would make my shoulders look even narrower. Would love others input! Thanks!! Hi Rusty,
I am 75kg and 5'11". I just got back into weight training after 8 mths off with a shoulder injury from rockclimbing.
My shoulders have shrunk in size as expected and in width during the recouperation. I have always been somewhat narrow across the shoulders. After reading the great article on "how to develop a square and even chest" in which i learnt so many tips that i had never read in other sites, like avoiding flat bench till the upper chest developed, i was wondering if you could post a similar article with tips and secrets on how to best workout to develop broad shoulders.
At present i do supersets of side lateral raises with bent over lateral raises and supersets of dumbell presses with upright rows. I stopped doing shrugs as it would make my shoulders look even narrower.
Would love others input!
Thanks!!

]]> By: Viriatus http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/comment-page-1/#comment-356701 Viriatus Sun, 21 Mar 2010 00:39:30 +0000 http://fitnessblackbook.com/?p=9726#comment-356701 Hi Rusty, What a great site. I have learnt more here than all other sites combined. I have noticed many members here have been quoting their bf %. Im wondering how they were able to know this, as i would be interested in knowing mine. Hi Rusty,
What a great site. I have learnt more here than all other sites combined. I have noticed many members here have been quoting their bf %. Im wondering how they were able to know this, as i would be interested in knowing mine.

]]>