DISQUS

Russell · 1 month ago

You say that its possible to gain muscle and lose fat at the same time, and so I'm wondering how that's metabolically possible when one process puts your body in an anabolic state while the other puts it in a catabolic state. In other words, if you're at an excess of calories you're anabolic and gaining, and if you're at a caloric deficit then you're in a catabolic state. So how can those exist at the same time? I understand that you can gain muscle STRENGTH when losing weight, but I'm pretty sure that the cross sectional diameter of your muscle cells will not increase. Please explain!

Christian Finn · 1 month ago

There are plenty of studies to show that people can lose fat and build muscle at the same time. But the more "advanced" you are, the harder it gets. It's really only overweight beginners and people returning to exercise after a layoff (where the phenomenon of "muscle memory" plays a role) who are going to be able to both at anything approaching the same rate. Most people will need to be content with losing 10 pounds of fat while gaining, say, a pound or two of muscle.

You're certainly not going to lose any fat in calorie surplus. But even in a calorie deficit, provided you're lifting weights and getting enough protein, your muscles are getting the "fuel" they need to grow, albeit at a slower rate.

Andrew · 1 month ago

I don't understand why losing fat and gaining muscle must be cycled either via the sawtooth method or the bracketing method or some other method for that matter.

If I work out the daily calorie intake I need to maintain my current weight and I put myself in a slight deficit say, 150 calories down then surely I can still continue to push the weights and maybe even increase the weights I lift (recruitng more muscle fibre) thus building muscle AND burning the fat. So long as the deficit isn't so huge I can't perform with the weights - this should work right?

I mean to say that by creating a slight deficit in calories there is no loss in performance in the weight training routine but a potential loss in body fat. Is this not a viable option?

Christian Finn · 1 month ago

Good question. You're right in the sense that you will gain some muscle and burn some fat using the approach you've described. But building large amounts of muscle while in a calorie deficit just doesn't happen, unless you're in one of the categories I've described. And with such a small deficit, your rate of fat loss will be painfully slow. You can try this approach, but I don't think you'll be too happy with the results.

Viranchi · 1 month ago

Hi, i was just wondering about the whole anabolic vs catabolic processes. Is it not possible to lose fat by a calorie deficit, and gain muscle, with the source of energy for muscle growth coming from the body's fat? (i.e. if the body is 'short' of calories from diet, why can't fatty acids be mobilised instead and respired to produce atp, which would drive protein synthesis?)

Cheers

Christian Finn · 1 month ago

It would be great if body fat provided the energy to fuel muscle growth. Unfortunately it doesn't. Losing a large amount of fat while simultaneously replacing it with an equal amount of muscle is the exception and not the rule.

sebastian · 1 month ago

How many caloies per pound of body weight should we consume if we are trying to lose body fat and for nutrient such as protein , carbs, and fats what would you suggest ,im thinking a 35/45/20, but you are the expert.

Christian Finn · 1 month ago

Depends on how much exercise you're doing and how much fat you have to lose. As a rough guide, I'd suggest around 10 calories per pound of bodyweight. I've covered macronutrient splits in Are You Losing Muscle As Well As Fat?

sebastian · 1 month ago

Lets say I lift weights for around an hour a day 6 days a week and after im done lifting weights I do 30 minutes of cardio , and throughout the day im pretty stationary at my job mainly just sitting at a desk. Would you still reccomen 10 calories per pound of bodyweight ?

Christian Finn · 1 month ago

In that case, you'd probably need around 12 calories per pound of bodyweight. That said, lifting weights six days a week while on a restricted calorie diet isn't a great idea. Four days a week is plenty.

Chris · 1 month ago

Hi Christian! Just wanting to know if im going for the whole lose fat build muscle and im weight lifting 4 days a week along with eating 12 grams of calories per pound and getting all my micronutrients in . How many days a week should I be doing my cardio and for how long ? at the moment im currently doing it 4 days which are the same days I work out (Monday-thursday). Thanks really appreciate the help ! :)

christianfinn · 1 month ago

Hi Chris. It depends on a number of individual factors that will vary from person to person, but as rough guide I'd suggest 30-60 minutes of cardio 3-4 times a week.

Chris · 1 month ago

So what would you reccomend that I do when im not working out like my off days (fri,sat,sun) ? do I just rest it up and relax or what would you reccomend?

christianfinn · 1 month ago

Depends on how you feel and what you want to do on your “off” days. If you’ve got the energy to do something and you want to go and do it then... go and do it. I'd normally recommend doing cardio and weights on separate days.