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Why You Can't Lose Fat & Gain Muscle Simultaneously
(at least not quickly)

One of the big reasons that even the most dedicated of trainers fail to show any progress is because they continuously chase two conflicting goals - they try to lose fat AND gain muscle.

As Tom Venuto explains below, while it is possible to make some slow progress chasing both these goals at the same time, the much better option is to choose one goal and place 100% of your emphasis on achieving that goal. That way, you have a shot at achieving ALL your goals before the old folk's home beckons.

Tom's ebook, Burn The Fat, Feed The Muscle, focuses you completely in on the "lose fat" goal. It is an excellent guide to losing weight and getting cut, a complete program that is highly recommended to those who are ready to focus in on that goal and achieve rapid and impressive results.

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Is it possible to gain muscle
and lose fat at the same time?

By Tom Venuto

Dear Tom,

What is the best way to gain muscle and lose fat at the same time?

Getting a net loss in body fat and a net gain in muscle over a period of weeks or months is possible, but it is physiologically impossible to lose fat and gain muscle at the same precise moment in time. One goal requires a calorie surplus and the other a calorie deficit. You can't gain muscle while you're in a calorie deficit and you can't lose fat while you're in a calorie surplus, it's as simple as that.

Advertising in bodybuilding and fitness magazines has brainwashed many people into believing that gaining muscle and losing fat together is a common occurence (with the right "miracle" supplements, of course). IT'S NOT! In fact, it's quite rare. It's common to see a large decrease in body fat accompanied by a small increase in lean body mass. It's also common to see a large increase in lean body mass with a small decrease in body fat. But one thing you will never see is a large increase in lean body mass and a large decrease in body fat simultaneously (especially if you are drug-free.)

There are several situations where gaining large amounts of muscle and losing large amounts of fat can occur at the same time:

1. When steroids and/or fat burning drugs are used
2. In beginners, whose bodies are extrememly responsive to exercise (some of the rapid muscle and strength gains in beginners can be attributed to neurological adaptations, irrespective of energy balance
3. In advanced trainees after a long layoff (the muscle gain can be attributed to "muscle memory: i.e., they are not gaining new muscle, they are simply re-gaining what they lost.)
4. In genetic superiors

If you are determined to go after muscle gain and fat loss at the same time, the only way to do it is to cycle your calories up and down. This is known as the "Zig-Zag diet." This way, you alternate periods of caloric surplus for muscle gain with periods of calorie deficit for fat loss. However, be aware that attempting to achieve fat loss and muscle gain at the same time compromises your results overall; it is a slow and inefficient process.

Charles Glass, one of the top trainers in the world for professional bodybuilders offers this advice on the subject:

"While you are dieting and burning fat, you are not likely to add any more muscle. Burning fat and gaining muscle often do not go together. Concentrate totally on getting lean and defined during a pre-contest phase and forsake the thought of adding muscle to what should be an already prepared framework."

Although Charles was referring to bodybuilders, the same principle is true for anyone. The most efficient procedure is to decide which of the two goals is most important for you; fat loss or muscle gain, then focus 100% of your effort and energy on that single goal.

Confucius said, "He who chases two rabbits catches neither." I believe that is wise advice.

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer, certified strength & conditioning specialist (CSCS), and author of the #1 best selling diet e-book, "Burn The Fat, Feed The Muscle."

Tom has written hundreds of articles and been featured in IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men's Exercise.

Read My Review of Tom's Burn The Fat, Feed The Muscle

See Tom Venuto's Bio and other articles contributed to this site.