How To Gain Muscle and Lose Fat At The Same Time: Is It Possible?

I’ve written countless articles about how to gain muscle, and countless articles about how to lose fat. But, if there is one question I still get asked more than anything else, it’s definitely this…

How do I gain muscle and lose fat at the same time?

I must get this question emailed to me at least 10 x a day by someone who wants to not only gain muscle or lose fat, but instead do BOTH. And not only that, they want to do both at the exact same time, and they want to know what diet and workout will best make it happen.

If you’re reading this, then you probably have the same goal in mind. You’re not interested in how to do one or the other, you want to know how to do both as quickly and effectively as possible.

So, let’s get it all figured out right now, starting with the biggest question of all…

Is It Possible To Do Both At The Same Time?

The honest answer to this question is both yes and no. Why? Because some people can do both simultaneously, and some people can’t. Here’s what I mean.

The following people ARE capable of gaining muscle and losing fat at the same time:

People using “assistance” (meaning steroids).
People who gained a lot of muscle at some point in their life but then stopped working out and lost most (or all) of it.
Overweight beginners.

The following people are NOT capable of doing both at the same time:

The majority of the population (pretty much everyone else not mentioned above).

I know, it sucks to hear that, but it’s the honest truth. It is just not possible for most people to gain muscle and lose fat at the same time at anything close to an acceptable rate. I know there are various diets and workout programs out there that claim otherwise, but like most things in the fitness industry, it’s just lies and bullsh!t used to get your money.

But wait, don’t feel too bad or give up hope just yet. I want to tell you why it can’t be done, and show you exactly what you need to do instead to reach both goals successfully.

Why Can’t Most People Do it?

To lose fat, what do you have to do? You have to eat less calories than your body needs (a “caloric deficit”). To gain muscle, what do you have to do? You have to eat more calories than your body needs (a “caloric surplus”).

Now, did you notice something there? Yup, they are complete opposites in terms of calorie intake. To gain muscle you need more calories, and to lose fat you need less calories. Trying to do both at the same time would be like trying to sit and stand at the same time. It just can’t literally be done simultaneously.

This is why most of the people who try to do both at the same time will usually fail to do either and eventually give up. And this of course brings up the next important question…

What’s The Solution? How Can I Do Both?

After hearing this, the next thing everyone always wants to know is how do you actually reach both goals (gain muscle AND lose fat) if you can’t do both at the same time? Well, it’s pretty simple. You DON’T do them at the same time.

Instead, you set them up in phases and alternate between them. Let me explain…

The Muscle Gain Phase

In the diet and fitness world, most people call their muscle gaining, weight gaining, size and strength gaining phase the “bulking up” phase. People often incorrectly take this to mean eating as much as possible and trying to pack on weight as quickly as possible. This is dead wrong.

Instead, the true goal of a muscle gain phase is to build as much quality lean mass as you can while at the same time keeping fat gains to an absolute minimum. Basically, the goal is to gain muscle without gaining excess fat.

To do this, your daily calorie intake is increased so that weight is gained at an ideal rate of no more than 0.5-1 pound per week. (Weight gain post will be uploaded soon) As far as weight training goes, the goal in this phase is using an intelligently designed muscle building routine and working your ass off to make as much progress as you can and get stronger on every exercise.

The Fat Loss Phase

On the other hand, most people call their fat burning phase the “cutting up” or “dieting down” phase. People again incorrectly take this to mean drastically reducing calories, adding in a ton of cardio, and switching from heavy weights for lower reps to lighter weights for higher reps. Once again, this is dead wrong.

Instead, the true goal of a fat loss phase is to lose fat as quickly and effectively as possible while at the same time keeping muscle loss to an absolute minimum. Basically, the goal is to lose fat while maintaining all of the lean muscle you built.

In this phase, your daily calorie intake is decreased (and/or cardio may be increased) so that weight is lost at an ideal rate of about 1 pound per week on average (post about Weight Loss Diet will be uploaded soon). As far as weight training goes, the goal in this phase isn’t so much to make progress (without the extra calories needed, you probably won’t) as much as it is to just work your ass off to maintain your lifts.

If the weights you are lifting are staying the same and strength is being maintained, it’s a good sign that you aren’t losing any muscle. However, if they decrease, it’s a good sign that the opposite is happening (which is why purposely switching to lighter weights/higher reps is the worst idea possible).

How The Phases Differ and Stay The Same

In each phase, the main difference is just total calorie intake. Protein intake would usually remain about the same (1 gram of protein per pound of body weight is a good place to start), and fat would consistently stay at around 25% of your total calorie intake (including fish oil supplements). Carbs would then be used to make up the difference (more carbs to create more calories, less carbs to create less calories).

Your workout routine would also stay pretty much the same. Whether you’re in the phase where you’re trying to gain muscle or lose fat, there is no significant difference in what works best when it comes to weight training. Therefore, no big changes need to be made at all.

Just try to get stronger and progress as often as possible in the muscle gaining phase, and then try to maintain all of that strength as best as you can during the fat loss phase.

Pick A Phase And Then Alternate

Now that you understand the basics of how your diet and workout routine need to be set up when you want to both gain muscle and lose fat, the next thing you need to figure out is which phase to start with first. Here’s how I usually answer that question…

If you are currently leaner (or just plain skinny), it’s mostly up to you and whichever goal is more important to you right now.
If you are currently fatter (or just plain fat), starting off with a fat loss phase first is definitely the right idea. Trying to do a successful muscle gaining phase when you’re in an already fat state is just a recipe for disaster. Definitely get leaner first.
From there, you basically just need to give that first phase enough time to actually work. When it does, just switch on over to the other phase for a while and give it time to work as well.

Depending on how much fat you have to lose and how much muscle you want to gain, you’d just keep on alternating from phase to phase until you have the body you want. In the end, you won’t actually be doing both at the same time, but both goals will end up being achieved successfully just the same.

Now for the last question you probably have…

How Do I Make Each Phase As Effective As Possible?

What I mean is:

What’s the exact workout routine that will work best for you in each phase?
What’s the exact diet that will work best for you in each phase?
How do you avoid gaining excess fat while you gain muscle?
How do you ensure you don’t lose quality lean muscle while you’re losing fat?
How long should each phase last?
Honestly, answering all of these questions properly would require a whole separate posts which will be posted soon.

However, after years of people asking me those exact questions and tons of others about how to gain muscle and lose fat at the same time, I have finally created one ultimate solution that covers it all.

By :  Juraj Krajcik

How To Gain Weight, Is Protein Powder A Necessity?

But is protein powder really necessary? Could you do without it? If that's what you're wondering as you go about learning all the must-haves for how to gain weight, you need to know the following pieces of information.

*Protein Mix And Speed Of Digestion

There's no question that you need protein to gain weight, but when it comes to deciding whether or not to use a protein powder, the first thing to think about is the speed of digestion. This is one thing that some people do typically overlook.

When you purchase the right type of protein powder, it's specially designed to be digested far faster in the body, thus it will get to the muscle tissues at top speed. This does provide some important benefits in terms of helping you recover from an intense workout session.

The protein mix to look for in this case would be a whey isolate, which is formulated to help you gain weight quickly and replenish those tired muscles. On the flip side of the coin, if you want a protein powder that digests more slowly for right before bed, turn to a casein protein. It'll keep your muscles satisfied for hours to come.

*Protein Powder And Your Daily Requirements

The second thing to think about when deciding if you need protein to gain weight quick is what your daily requirements are. The heavier you are right now, the more protein you will need to build lean muscle mass.

If you have protein requirements of 250 grams per day since you're already at around 200 pounds or so, you'll likely struggle to meet your needs with whole foods. This is where protein powder can be incredibly helpful to allow you to gain weight.

If you're finding it difficult to meet your protein needs, it's worth your while to invest in protein powder. Nothing would do more damage to your progress than falling short in this critical nutrient. If there's one thing you must know as you learn how to gain weight, this would be it.

*Protein Mix And Convenience

Finally, the last big benefit to using protein to help you gain weight is that it's very convenient as well. You simply mix and go - it's fast, easy, and can be taken anywhere.

If you lead a very busy lifestyle and often don't have time to sit down and cook up a bunch of grilled chicken breasts, protein powder will work for you. While it is important to focus on whole foods to gain weight fast, sometimes you do need to use shakes instead.

So there you have the main points to remember about protein powder and its role to help you gain weight quick. If you use it properly, it can definitely help you see faster success.

Which Is Better For You: Lighter Weights With High Reps or Heavier Weights With Less Reps?

As much as we wish it was cut and dry, it's not. People aren't exactly the same so building up their body is a very personal journey. While there are some basic rules for gaining bulk/mass, you're going to have to experiment. What works for you may not work for your brother or best friend.

You can't just walk into a gym and come out buff, it's going to take time. You may not like it but that's the way it is. Some people are genetically programmed that makes it easier for them so they can do a few sets and come out built. Others unfortunately, have to work their proverbial backsides off to get half the definition. You may not like it, but that's the way it is.

Generally speaking, you should do around seven to ten reps although this is not a one size fits all approach. If you're overdoing it like starting out with 30 reps, it's not going to turn you into Mr. Universe overnight. Start with 7-10 reps and give it enough time to check the effects.

As far as the number of sets, start with a range of three to nine. If you build muscle quickly then start with the lower number of sets per body section. If you have a hard time then keep adding additional sets until you reach the higher level. The best advice is to don't overdo it.

Just what is a set? A set is the number of repetitive movements you do before stopping. So then, what is a rep? A rep is one movement. Say you're going to do bicep curls and you do one. That is one rep. You start doing the curls and by the time you get to seven, you just don't think you can do even one more. Then, you have just done one set of bicep curls with seven reps.

Now, as for the amount of weight that you will be using, that can be kind of tricky. If your weight is too heavy, then you won't be able to do many sets and if it's too light, then you'll do way too many. Start with one weight and see how many sets you can do. If you can do say five sets without breaking a sweat, then the next day you work out use a slightly heavier weight.

There are also many methods for bulking up. Some diehards will train to failure with every set. Training to Failure means you do reps until you just can't do another. This is usually done with heavier weights for 5 to 7 reps. If you're the lucky one who gains muscle easily, then this way should give you the fastest gains.

The other type of person will train every once in a while but not till failure. There's no right way, but if you don't bulk up fast then you might want to do it this way. Do your 7-10 reps with 3-9 sets. Start with the smaller amounts and work up to 7-9 sets. By doing this your muscles will do more work and will stimulate growth.

Just to remind you, there is no right or wrong answer. You'll just have to see how your body works and what it responds to. Once you know that, then you'll know what to do to make gains and build muscles faster.

Get a Bigger Chest With Decline Bench Press

The bench press is a standard piece of equipment in most gyms. If you are a regular on the bench, you might not be using it to its full potential. If you want a chiseled chest, drop the head down for some decline bench presses.

The decline bench press is an amazingly effective way to build and sculpt your chest. If you want a defined, muscular physique, you will want to incorporate the decline bench press into your routine. The decline bench press allows you to use the maximum weight. It targets and works the pectoral and middle chest muscles as well as the upper arms.

There are several important points in doing the decline bench press successfully. The first time you do some reps, you should use a weight that is just a bit lighter than what you would use for a regular bench press. This avoids possible injuries and allows you to get used to the feel of not only the bench in the decline position, but also the feel of the targeted muscles being put to work.

Another safety tip is to have a spotter. This is common knowledge to most who use the bench but it is imperative with the decline. You will need your spotter to lower the bar to you for the first rep and to replace it on the stand when you are finished. The position you will be in may be great for your workout but not if you drop that bar.

To gain the most from your presses, there are few steps to follow. First and foremost, keep your feet either on the ground or controlled so that you do not move them. Once your spotter hands you the bar, place your hands just a bit wider than your shoulders. Too wide and you will be working on your shoulders. Too narrow and you will be working your triceps. Lower the bar to just above your chest but not on it. Tighten the chest and push straight up. Exhale on the up and Inhale on the way down.

This press can be done using the bar or dumbbells. If using the dumbbells, there is no question you need a spotter. The spotter will need to hand you the dumbbells. Lower them down until you feel a slight stretch then back up. The rest of the protocol is the same.

Since the fear of having Hulk size muscles has been put to rest, many women have turned to weight lifting to help keep a defined figure. A lot of women use the bench press and particularly like the decline as it helps them to attain the chest size and strength that they desire.

Whatever your weightlifting routine might be, adding the decline bench press is a must. The lower chest is a hard area to define and build muscle mass in. This targets this area and adds to the overall definition of the chest. Adding this gives you a complete chest workout.

Secrets To A Flat Stomach And A Ripped Six Pack

Are you still struggling to lose that stubborn fat that is covering your stomach? Until you lose that fat and open the curtains, you will not be able to see them. It is the stomach fat that is covering your six-pack. This is the main reason that people can't get a flat, solid six-pack. Your body has to be at 10% body fat or less. You can run through as many weight training routines as you like. Do a thousand plus sit-ups each and every day but, you still are not going to have a six-pack to show!

If you want a six-pack that will make others envious then you need to listen and listen good to what I am about to share with you!

I am going to highlight the main points and strategies that you have to know in order to get rid of that stubborn stomach fat that is covering them up and develop your abdominals to their peak.

Get these secret points right and you will soon be showing off your totally ripped abs. You will be a WOW! At the beach, the pool and most definitely in the bedroom. You will feel great when you see how many admirers you have, even better they will be complementing you on your, 'Washboard' stomach.

Do not simply concentrate on your abs. You need to focus on your whole body. Of course you need to work on your abdominals but, you do not have to kill them. Too many people work on their stomach exercises and waste so much time on them. You have to concentrate more on burning fat. Abs exercises do not concentrate on burning fat. They are aimed at tightening the muscles. OK spend a little time on them but more importantly 'Open The Curtains', lose the fat. Get them out on show.

You cannot 'Spot Burn' fat. You will lose fat from all parts of your body. No matter whet exercises or diet you are on the fat loss will be from all over your body. You really have to understand this otherwise you will end up going around in circles and eventually giving up.

You need a full body exercising program that maximises both your metabolic rate and your hormonal response.

The secret method, is to concentrate on your whole body and not one area, even if it is your abs that you are trying to rip!

Another secret is that you do not need to do cardiovascular exercises like every abdomen building plan seems to include. Anything from 30 to 60 minutes of cardio 3 and 4 days per week is advised. Rubbish, in fact you do not need to do any. You need to concentrate on getting as lean as possible and speed up your metabolic rate whilst burning the fat. Steady-pace cardio is not as effective at strengthening the heart as many people believe that it is. Your heart needs to be trained at handling a wide different amount of varying stresses that everyday life throws at it and you also need to lose that body fat that you have been storing for far too long. Cardio just does not cut it.

You need a weight lifting program. Once you have the right one 30 minutes per day is enough, in fact 30 minutes is more than enough! You should lift a weight that you can barely lift 10 times. Do 3 sets of 10 as quickly as you can. Only a short relax between each set of 10. The rest of your weight lifting should be carried out in the same way. Maximum weight, Exercise all of the main muscle areas and that is it.

As long as you are on a good six meals per day diet, that is it. No processed foods, just get enough calories and proteins and you are away. No supplements or additives needed. Just a simple nutritious diet. It will allow you to burn off all of the stubborn fat whilst also giving you the benefit of feeling more energetic and ALIVE!

Creatine Supplement – Monohydrate Side Effects, Benefits & More

Creatine Supplement – Monohydrate Side Effects, Benefits & More

I get a lot of emails about the supplement creatine. They’re always from people asking the same basic questions. You know…

What is creatine, what does it do, what are the benefits, how and when should it be taken, does it really work, how safe is it, are there any side effects, what brand and type (monohydrate, ethyl ester, etc.) is the best… and so on.

Well, if you’ve ever had any of these questions, you’re in luck. I’m now going to answer every single one of them.

What Is Creatine, And What Does It Do?

Creatine, which is naturally found in red meat and certain types of fish, is produced naturally by the human body for the purpose of supplying energy to muscle and nerve cells. Of course, it’s the “muscle” part of that description that is the reason creatine supplements exist.

In the most basic sense, a creatine supplement will help increase the amount of energy your muscles have. While it is used as a muscle building supplement, it doesn’t just magically “build muscle.” It works like this. Creatine will increase the energy your muscles have. This will increase the amount of work they will be able to do. The more work your muscles can do, the more weight you’ll be able to lift and the more reps you’ll be able to lift them for.

It’s THIS that leads to muscle being built. In fact, progressive weight training (along with a proper diet) is the only thing that actually builds muscle. A creatine supplement just helps make it happen.

Does Creatine Really Work?

Yes, for the majority of the people who take it, it works exactly like it’s supposed to.
Countless studies have been done (specifically on the creatine monohydrate form), and the scientific proof and real world benefits are definitely there. It’s one of the only proven muscle building supplements there are.

Of course, there are certain people who take it and notice no benefits at all. They are referred to as the “non-responders.” The best explanation for these “non-responders” is that these are just people who happen to have naturally high creatine levels in their bodies already, either because their body naturally produces an above average amount of it, or possibly because they eat a diet very high in red meat (which as I mentioned before naturally contains a small amount of creatine).

It’s possible it could be a combination of both as well. However, for most people creatine definitely does work.

Are Creatine Supplements Safe?Are There Any Side Effects?

Creatine supplements have been around now for quite a while (since the mid 90’s) and they have been studied quite a bit (again, primarily in the monohydrate form).

The results of all of these studies are pretty much exactly the same… creatine monohydrate is safe for the average healthy adult.

What that means is, if you already have some sort of pre-existing health problem (like some type of actual medical kidney issue, for example), you should check with your doctor first just to be safe (like you should before taking any supplement). However, in the typical healthy adult (male or female), there have been no studies that have shown any significant creatine side effects.

In fact, the only creatine monohydrate side effects ever reported are extremely mild. Specifically, things like muscle cramps or an upset stomach. The thing is, these side effects are caused by not using creatine properly and can easily be avoided. The 2 biggest causes of these side effects are not drinking enough water, and just taking too much creatine.

How do you avoid these mild side effects?

Uh, it’s not rocket science. Drink plenty of water and don’t take idiotic amounts of creatine (more on that below). Simple.

How Much Creatine Should I Take?

I’ll keep this short and to the point. You should take 5 grams of creatine per day. That’s it, no more than that. I know… most creatine supplements tell you it needs to be loaded and that you should take 20 grams per day for the first week, and 5-10 grams per day after that. This is stupid, and it’s what causes the mild stomach related side effects mentioned above.

Instead, take 5 grams per day for the first week, and the same 5 grams per day from that point on. Your body isn’t capable of using any more than that… so any extra you take will at best just go to waste in your body, and at worst be the cause of an upset stomach.

The only other thing I’ll mention is that by the skipping the high dose loading phase (and thus avoiding the side effects), it will probably take about 1 month (20-30 days or so) before you start to notice the benefits. No big deal.

When Should It Be Taken?

On the days you work out, you should take it with your post workout meal (the meal directly after your workout). The ideal post workout meal is a shake consisting of whey protein, dextrose and water. You should add 5 grams of creatine to this shake.

Just throw it all into a shaker bottle (absolutely no need for a blender), add water after your workout, and shake. It mixes within seconds and is ready to drink. (If you’re not having a shake after your workout, still take your 5g of creatine with whatever post workout meal you’re having).

On the days you don’t work out, take your 5 grams of creatine any time you want. It really doesn’t matter when you take it on non-workout days. Whenever you remember to is fine.

What Type Of Creatine Supplement Is The Best?

The only type of supplement you are looking for here is Creatine Monohydrate. That’s it.
This is the form most of the research has been done on, and it’s the form whose benefits are most proven without any side effects.

You don’t want any other fancy, flavored, chewable, capsule version, and you certainly don’t want a version that combines 100 other crappy supplements with it to make it cost more. Even if another form of creatine claims to be better, you don’t want it. It’s all marketing bull@&it.

You just want plain old creatine monohydrate powder, period. If it happens to mention the word “micronized” somewhere, that’s good too. Micronized just means it will mix a bit easier.
As for which brand is the best, most that fit the above guidelines will be fine, although the quality of some may be a bit better than others.

Well, that’s pretty much everything. Hopefully this post has helped end your creatine confusion:)

Post is for informational use only and is designed solely for healthy adults. It is not medical or professional advice, nor is it meant to be seen as medical or professional advice, nor should it ever take the place of medical or professional advice.

 By  : Juraj Krajcik

What Time of Day Should I Train My Muscles for the Best Workout?

When you workout your muscles you want to be at full energy and alertness, so you are motivated and can lift the most amount of weight. You want to be in peak performance, so you can progress from the previous workout and continue to growth in strength and size. This article will discuss the best times of day to train for optimal muscle growth.

In the morning

The morning is a good time for many people as it is when they have spare time and it gets the workout done and dusted, leaving you to get on with the rest of your day. You can spend the rest of the day eating and letting your muscles recover and grow.

Your testosterone levels are at their highest in the morning. You will be in a good state of mental alertness. Performing a workout in the morning will wake you up and keep you energised for the rest of the day.

The disadvantages are the you will have a low body temperature form just waking up, meaning you are more prone to injuries and not as good performance. Your spine will be elongated; this can be an issue for some bigger lifts that cause strain on your spine. Your muscles will be depleted of glycogen.

Afternoon

This can be an awkward time for many people to workout, due to work and such. This is the time when you have the highest pain tolerance. It is the optimum period for mental and physical function. Your best energy levels are usually in the late afternoon.

Disadvantages are that you can experience that low energy slump in the early afternoon, this is not great for lifting the heaviest weights and progressing.

Evening

In the evening is a good time, after work. Your body temperature will be at its peak. This is the time you will have your greatest strength. However your mental focus will be waning.

Night

This can be a good time for no distractions. If you have no other time to workout you must do it now, and then when you fall asleep your body will get straight to repairing and growing the muscle. Disadvantages are that your body processes are slowing down and it could disrupt your sleep.

The best times to workout are afternoon and evening. These times will give you the best workouts and you will be most likely to progress. The main point is to be consistent in the times you workout, this way your body will be ready for the usually workout time. It will make sure you are in top shape to perform at your best.