Fat Loss AND Muscle Gain?

If you’ve ever wondered “Is it possible to achieve fat loss and muscle gain at the same time?” then this article was written just for you.

Even though it’s generally accepted that it’s easier to achieve one goal at a time, most of us have more than one goal when it comes to increasing our athletic abilities or re-shaping our bodies… and losing fat while gaining muscle is certainly at the top of the list for a lot of guys.

So can you do it? The answer is YES!

Here’s how…

You Need Lots of Exercises/Activity

The first ingredient for fat loss while gaining muscle is to increase your activity levels. If you’re strength training 3x per week… doing cardio training the other two days… every day you play with your kids– chasing them around the yard… and spend every saturday playing football at the park with your friends you’ll get an idea of the activity level I’m talking about.

Here’s some tips to increase your activity level:

• Play a sport – find a sport you like and play it.
• Get outdoors - hobbies like hiking, rock climbing, walking, etc are fun and healthy.
• Play with kids – Got kids? Chase them around the yard. Pick them up throw them, great exercise.
• Walk/Play with pets – walk the dog, chase the cat around the house, take your dog to the park to play ball.

You Need To Eat Clean

The idea is to eat clean 80-90% of the time. Eat organic as much as possible. Make sure you’re getting all the right macronutrients in your diet, plenty of protein, plenty of green vegetables, easy on the starches, etc.

As for me I do intermittent fasting. I only eat during a 4 hour window towards the end of the day. Maybe this method of eating will help your fat loss and muscle gain more too? Here’s some sites to check out:

• IF Life – everything you could want to know about intermittant fasting
• LeanGains.com – is a great site of a guy who definitely lost fat while building muscle.
• Warrior Diet – go to warriordiet.com, this is what I’m doing right now basically.

I really like IF over eating 6 small meals a day and there’s plenty of health benefits now proven by science that show this type of eating pattern is actually really good for you (contrary to popular belief).

Some Call It G-Flux

This guy John Berardi calls this whole concept of fat loss while gaining muscle “g-flux“. And points out that you can eat a TON of food and as long as you increase your exercise to also be a “TON” (it’s a metric measurment ) you’ll burn fat while at the same time building muscle.

Top strength coach Charles Poliquin points out the average person he trains gains something like 15 pounds of muscle while losing 10 pounds of fat.

The Bottom Line?

It IS possible! Is it harder? Yes, a little. But you’ll benefit overall more from changing your life around like this. It’s fun if you do it right and increase your activity levels through other things than just going to the gym and if you do it all right you really can achieve fat loss and muscle gain together!