IT IS POSSIBLE TO BUILD MUSCLE WHILE LOSING BODY FAT
WHY IS THIS POSSIBLE?
In order to build muscle cells your body needs a diet that supplies all the essential nutrients for muscle cell growth and a setting in which fat cells are used as a source of energy for the muscle cells.
HOW TO USE YOUR BODY FAT AS AN ENERGY SOURCE
Normally the preferred source of energy for the cells of your body is from the sugar present in carbohydrates. On a low carbohydrate diet your body will use the energy present in fat cells. Fat cell release their contents of triglycerides and the liver uses these triglycerides to produce ketone bodies. The ketone bodies can be used by your cells as an energy source. Thus a low carbohydrate diet of approximately 50 grams [200 calories]is an important part of this program. In addition, it is important to increase the protein and fat in the diet to promote muscle growth.
HOW TO BUILD MUSCLE
In order to build muscle size, you must increase muscle protein synthesis by vigorous and progressive resistance training [weight lifting]. Progressive resistance training causes microscopic muscle cell damage that will stimulate muscle cell repair and hypertrophy. Your body adapts to increasing resistance by increasing muscle cell synthesis-muscle tissue increases in size. In carbohydrate restricted resistance trained lean athletes a high protein diet is essential for muscle growth-approximately 1.2 grams of dietary protein per day per pound of body weight [E.R.Helms et al; Int J Sports Nut and exerc. Metab 24;2014; 127-138].
HOW TO BUILD MUSCLE AND LOSE FAT SIMUTANEOUSLY:
In order to lose body fat you must take in less calories than your body needs to maintain your current weight-this is essential. However, the amount of calorie deficit and the rate at which you lose weight is crucial. If you lose 1 lb per week or less you will be able to build muscle on a high protein diet as described above and with progressive resistance training. If you lose 2 lb per week you will maintain muscle. With more than a 2 lb weight loss per week you will lose muscle.
Calorie deficit and intense resistance training requires also optimal supplement support and optimal hormone levels. Testosterone levels will decrease in the presence of a calorie deficit and low vitamin D levels will interfere with thyroid function.
When you perform high intensity cardiovascular exercise you will effectively shutdown the M-tor enzyme pathway and prevent muscle development for a short period of time. Thus it is important to do your resistance training and high intensity cardiovascular training at different times –optimally on different days.
The timing of your resistance training should coincide with your dietary carbohydrate intake. Carbohydrate cycling –more carbohydrates the days you do resistance training and less carbohydrates the days you rest or do cardiovascular exercise only.
1.Weigh yourself every day and make adjustments.
2.Cut calories to lose 1lb per week or less-300 to 500 calories per day less than your regular diet.
3.Increase daily protein intake to 1.2 grams per pound of body weight.
4.Cycle carbohydrates-50gm to 100gm the days you lift weights and 0 to 50 gm the days you do not lift weights.
5.Do not do cardiovascular exercise before you lift weights. Titrate your weight loss and cardiovascular exercise. Do high intensity cardiovascular exercise –no more than 30 minutes.