Hi there, this is Jonathan Clark from Lose Weight
For Scotland – it’s my mission to Crush Obesity, Add Years To Your Life &
help you to Look Good Naked! I challenge
Scots to lose 10 lbs of fat or gain 10 lbs of muscle, even if they’ve tried
everything else, and it’s guaranteed.
One of the questions I get asked all the time is
Can I lose fat and gain muscle at the same time?
The answer to this question really
depends on your goals. For more advanced exercisers or bodybuilders looking to
gain large amounts of muscle while losing large amounts of fat, those goals
often conflict with one another. Building muscle requires eating more calories
than you burn while losing fat requires eating fewer calories than you burn.
When losing fat, your muscles aren't getting the fuel they need to grow larger.
However, the average exerciser
looking to improve body composition can lose fat while improving lean body tissue
over time and beginners will likely get the greatest benefits of both fat loss
and muscle gain. In fact, one
study found that women who followed a
cardio and strength program for 6 months lost an average of 10 percent body fat
while increasing their muscle by about 2.2 percent, while another study showed
that men experience similar improvements after following a 16-week strength
training program. This shows that beginners respond quickly and efficiently
to strength training and cardio.
The key is to keep a balance of both
cardio and strength training, whether you're a beginner or a more experienced
exerciser. Doing all cardio with no strength training can actually harm your
muscle mass, while doing only strength training without cardio can hurt your
fat loss. If you're in that situation (e.g., a marathoner or a bodybuilder),
your goals and training approach may be different. For the average exerciser,
however, having a balance between the two is the best way to maximize fat loss
while preserving muscle mass.
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