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The Intense Workout Newsletter
just got this newsletter an thought i would pass it along for everyone to read...
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The Intense Workout Newsletter
E-mail: IntenseWorkout@gmail.com
Web site: www.Intense-Workout.com
Twitter: http://twitter.com/IntenseWorkout
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Hey, what's up? Welcome to The Intense Workout Newsletter!
This week, I'll be answering what has got to be one of the top 5 most common questions I get asked, which is a pretty good sign that it's something a lot of people are confused by.
Let's end that confusion right now...
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Building Muscle and Losing Fat at the SAME Time
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Question: I'd like to build some muscle, but at the same time, I also have some fat I'd like to lose. Most of the articles I read are about doing one or the other. But what about someone like me who wants to do BOTH?
Is it possible to lose fat and build muscle at the same time? If so, how? If not, what am I supposed to do instead to reach both goals as fast as possible?
Answer: In order for me to answer this question in a way where you'll actually understand it, I first need to explain the one huge difference between losing fat and building muscle.
Now, don't get me wrong... there are a bunch differences between the diet and workout that's perfect for losing fat, and the diet and workout that's perfect for building muscle (all of which are explained in The Ultimate Fat Loss & Muscle Building Guide).
However, there is one difference at the very top of that list that is significantly more important than all of the others.
And that difference is: calorie intake.
Basically, in order to lose fat, you need to eat LESS calories than your body needs. Doing this creates a caloric deficit, and this causes your body to burn your stored body fat for energy instead. And taaadaaa, you end up losing fat.
On the other hand, in order to build muscle, you need to eat MORE calories than your body needs. Doing this creates a caloric surplus, and when combined with a proper workout routine, this causes your body to use these extra calories to create new muscle tissue. And taaadaaa, you end up building muscle.
So, losing fat requires eating less calories, and building muscle requires eating more calories. With me so far? Good.
Now to answer the almighty question... is it possible to lose fat and build muscle at the same time?
For the majority of the population, the answer is no. It's not possible to truly do both simultaneously.
Why? It's pretty obvious. Because you can't eat less calories AND more calories at the exact same time. It's like trying to sit and stand at the exact same time. It just can't happen.
I will mention that there actually are a couple of exceptions here, most notably steroid users and fat beginners (I explain why in The Ultimate Fat Loss & Muscle Building Guide).
But, pretty much everyone else will fail to reach either goal when they try to do both at the same time.
It sucks to hear that, but it's the truth. Knowing it will help you avoid being one of those people who spend years trying to lose fat AND build muscle and sadly never do either.
And this brings us to the new almighty question... what the hell are you supposed to do instead to reach both goals?
Simple. Since you can't lose fat and build muscle at the exact same time, you need to do alternating phases of each.
Meaning, for a certain period of time, focus your diet and workout primarily on losing fat (while also placing a secondary focus on maintaining muscle). Then, for a certain period of time, focus your diet and workout primarily on building muscle (while also placing a secondary focus on not gaining fat).
From there, you'd just switch from phase to phase until you end up with the body you want.
Exactly how long each of these phases should last, exactly how many times you'd need to switch from phase to phase, and exactly which phase you should start off in first depends solely on you and how much fat you need to lose and how much muscle you want to build.
Of course, explaining all of those details requires WAY more than I am capable of providing in a single newsletter.
However, The Ultimate Fat Loss & Muscle Building Guide covers it all along with the exact diet and workout routine that should be used in each phase to ensure you get the best results possible.
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The End
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I hope you enjoyed this week's newsletter. As always, if you have a question you'd like to see answered in a future newsletter, just send me an email with the subject "newsletter question" and ask away. There's a good chance I'll answer it in an upcoming newsletter.
That's about it. I'll see you next week.
- The Intense Workout
E-mail: IntenseWorkout@gmail.com
Website: www.Intense-Workout.com
Twitter: http://twitter.com/IntenseWorkout
Diet Calendar Entries for 25 May 2011:
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659 kcal
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Fat: 19.81g | Prot: 87.80g | Carb: 25.22g.
Breakfast: weber kick'n chicken seasoning, coburn farms shredded pizza cheese, Organic Green Tea, scrambled eggs. Lunch: coburn farms shredded pizza cheese, savory collection fat free ranch dressing, weber kick'n chicken seasoning, iga wide egg noodles, Chunk Light Tuna in Water (50% Less Sodium), turkey breast lunch meat, lettuce. Snacks/Other: Optimum Nutrition Pro Complex Protein Shake after workout, great value whipped topping after workout, Tap Water. more...
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4892 kcal
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Activities & Exercise:
Sleeping - 8 hours, Resting - 13 hours and 30 minutes, elliptical hill prog 30 min - 45 minutes, Weight Training (moderate) - 45 minutes, Walking (moderate) - 3/mph - 20 minutes, Walking (slow) - 2/mph - 40 minutes. more...
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