MuscleHack Show Podcast 4 – How To Build Muscle & Lose Fat at the Same Time
*The play button is at the bottom of this post*.
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Here is a summary of the points covered in this podcast:
(1) Not being able to build muscle and burn fat at the same time is a myth!
The human body is perfectly capable of doing this. Read on…
(2) Even if it were true, you can “stagger” your calories up and down to achieve this.
Let’s take a period of a week or a month.
Some of those days you can use “gains/above maintenance calories” and others you can use “lose/under maintenance calories”.
So you can “stagger” calories up and down. Example:
- 2 days gains calories, followed by…
- 1 day fat loss calories
…repeat ad infinitum.
(3) Point (2) can be effective, but it’s still not the point. A caloric deficit only matters at the cellular level.
When you undereat, your body is forced to tap into its reserve energy storage i.e. your body fat!
Therefore, AT THE CELLULAR LEVEL, your total calories for the day is your food calories PLUS your body fat calories. Not your food calories only.
(4) Train Intensely & Get your daily protein requirement.
If you train at a high level of intensity (as we do in THT training) you WILL stimualte the body to add more muscle mass.
Now get your daily protein and your body WILL use the amino acids from the protein to fuel protein synthesis.
For optimal muscle gains take 1g of protein per pound of bodyweight (see this post for a more accurate formula)
(5) Build muscle and lose fat simultaneously
With your protein going to fuel muscle growth and your body using body fat for general energy purposes (to replace those not coming in from food) you will have gained muscle and lost fat at the same time!
Incredible! The human body is perfectly capable of doing this. I know many people (myself included) who have done it and I give studies to prove it in my Jacked ‘n’ Ripped program.
Note: I’m not making the point that you can create a huge caloric deficit and stay there chronically (for months) and build muscle.
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As always, I’m happy to help. If you have any questions regarding the tips discussed in this podcast, just ask me below and I’ll get back to you. Again, those of you listening on iTunes, please do leave a positive review of the show – I’d really appreciate it.
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P.S. If you want to prioritize fat loss at this time, you should go for a straight cut! This is what I call “aggressive fat loss“. My Total Six Pack Abs plan will take care of you. And don’t worry, you will still train THT-style and still keep making gains in the gym as normal while you get ripped 😀
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