- Loss of 6% bodyfat
- Gain of 6lbs of muscle
- In 3 months
There appears to be three opinions on this debate:
- You can’t gain muscle while losing fat at a noticeable rate, therefore you must do phases of gaining and cutting.
- You can gain muscle while losing fat, but it is extremely slow.
- You can gain muscle while losing fat if you are training and eating correctly.
Who CAN and CAN NOT achieve this goal
- New to lifting weights
- Haven’t lifted weights in months or more
- Have an inconsistent or flawed training regimen
- Returning from injury
- Youth up to ages 18-19
- On anabolic steroids
People who CAN NOT:
- Experienced lifters
- Those with a consistent 1-2 years of training
- Those who have already added a considerable amount of muscle
So as you can see most of the population will fall into the “CAN” build muscle and lose fat at the same time. The CDC came out with a study that says 29% percent of Americans do some kind of muscle strengthening work at least 2 times a week. They considered doing pushups alone as a valid form muscle strengthening, hmmm. So how many of that 29% lifts weights specifically for the goal of strength and muscle gain versus just general health? How many go 3-5 times a week? How many will continue to do so consistently for 2-3 years? And how many will use a well-planned and evolving program? We are certainly looking at a fraction of a fraction of a percent of the population.
So the answer to this question is YES if you are a less than an intermediate lifter.
The problem is that the people seeking the magical program that allows you to build muscle and lose fat at the same time are the group of intermediate to advanced lifters. For those of you that are, you have packed on a significant amount of muscle already, trained hard for 1-2 years, and always adapting your training to your goal of building muscle. For the intermediate to advanced lifter the answer is somewhere between NO and very very slowly.
Accomplish your goals in phases
2 months of muscle gain followed by 2 months of fat loss should yield great results. Say +3lbs of muscle and -12lbs of body fat is realistic assuming you are an intermediate lifter. In 4 months of trying to do both you might get +.5lb of muscle and -3lbs of fat, if that. Taken over a year’s time, you are looking at a dramatic difference in results. So do it in phases and get 4-5 times more results. Or get results period versus the frustration of zero or very slow results thinking that you can do both. Be patient with your results, focus on one main goal at a time, and you will achieve faster results.