I’ve heard many times that it’s impossible to add muscle and burn fat at the same time. But is this correct?
While I agree this is true for any one instant of time (the body can’t do both at exactly the same micro-second), I don’t think its true over a realistic period – such as a month. In the past month, I’ve been able to add a little muscle and lose fat through my nutritional and training strategies, heading up to my World Championship bid a couple of weeks ago. Its a combination of nutrition and exercise, so here are my top 10 recommendations to achieve that magic combo – the key things I did in the two months leading up to the contest:
On the nutrition side:
1. Low calories than most but high protein within it (target 40% of calories from protein)
2. Minimal sugar and other fast carbs
3. Lots of green veg to go with the protein sources of meat, fish and eggs plus some whey shakes to up the protein
4. Low saturated fats
5. As much natural food as possible – avoid processed
On the exercise front:
1. Cardio every morning pre-breakfast but post-black coffee or fat-burner
2. Vary the cardio to be either low-moderate resistance on some days, high/low intensity intervals on the other
3. Spend ten minutes on abs straight after the cardio
4. Daily afternoon resistance training, ideally five days per week, on a bodypart-split basis – ensuring the same bodypart isn’t trained on consecutive days
5. Ensure there’s two days off per week from resistance training – you can do the cardio and abs on those days of course
If you want to go the extra mile, you may want to think about supplementation – I used BCAA’s, Creatine and a morning fat-burner (Ripped) from True Performance Nutrition, the company for whom I am an Ambassador. That level of detail may not be for everyone, but this next point is – remember that consistency is important; you won’t be able to stick to all of those 10 points every day – but the more days you do, the better and more likely you are to succeed.
Does it work? I’ve measured the results on myself measured through reducing body-fat percentage measured by my scales, and increasing weights numbers in the gym. To me, getting results on both of these over two month counts as doing both at the same time, so yes – I’d say it can be done!
Have a great, fat-losing, muscle-building weekend!