Lose Weight Gain Muscle
It’s possible to do the impossible. Most scientists think that you can’t lose fat weight and gain muscle at the same time, but research – and experience – has shown me that guys of all ages can do it.
Achieving the so-called “impossible” requires you to count your calories and naturally boost and control your hormones, specifically insulin (a fat storage hormone) and growth hormone (a fat burning, muscle-building hormone that responds to high intensity exercise).
Some trainers think you can increase your testosterone levels by doing certain exercises like the squat and bench press, but I think they don’t really understand what is going on. The truth is that you can’t jack up your testosterone levels just by working out, and even if you could, the benefit would be so small you wouldn’t notice it.
Instead, the two hormones that you can change are insulin and growth hormone. Insulin is the easiest hormone to manipulate. When you eat a lot of sugar and processed carbohydrate foods, your insulin levels go up, way up!
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But if you eliminate unnecessary sugar intake, reduce or eliminate processed carbohydrates, and focus on eating fruits, vegetables, and raw nuts for carbohydrates, you’ll keep your insulin levels low, and that’s important because insulin causes you to store fat.
Generally, high insulin levels are bad – even unhealthy – and cause your body to hold on to belly fat. If you eat foods that keep your insulin high, you will not lose weight, but you can gain muscle.
On the other hand, if you keep your insulin low by eating whole, natural foods, protein, and healthy fats, you’ll lose weight and gain muscle (with the right workout program).
Growth hormone can be manipulated by the right workout program as well. However, it’s changes are NOT as dramatic as what you can do to insulin. Sprint interval training and resistance training might boost growth hormone, and therefore increase fat burning and muscle building.
To lose weight and gain muscle at the same time, you should workout 3-4 times per week, using multi-muscle resistance training exercises such as squats, presses, rows, deadlifts, and lunges. You should also do interval training after your resistance training workout.
Immediately following your workout, you should have a small amount of protein and carbohydrate to boost insulin – the only time you want to do that. But you don’t need to consume 100 grams of dextrose. Simply aim for 10-20 grams of carbohydrate and 20 grams of whey protein, and that will start the muscle building process.
You can follow that up with a meal of whole, natural foods, eliminating any excess sugar. As I mentioned, you don’t need to follow the bodybuilder’s natural tendency to overdo things by consuming hundreds of calories from sugar. That will stop you from achieving the lose weight gain muscle at the same time results you were seeking.
So the bottom line is this. If you want to gain muscle and lose weight at the same time, you must pay careful attention to the foods you eat to control your insulin levels, while at the same time training only 3-4 days per week with short, but intense workouts to boost (if you can) growth hormone levels.
|WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
MEN: Click here to uncover the secrets of short workout you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.
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