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how to lose fat but gain muscle. is it possible?

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sportingtom
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2011/03/16 18:41:54 (permalink)

how to lose fat but gain muscle. is it possible?

Hey all,
 
I hope I've come to the right section. I haven't done weights or much exercise in ages but I'm going to start up again. I've got a bit of chub on my body but my frame is fairly small. 
 
I want to get fit, lose weight and gain some good muscle definition. I'm going to take up boxing. BUT I've heard that the cardio work that comes with boxing will lose me muscle as well as fat. I want to gain muscle, look well cut, like a boxers physique.
 
Will I have to do extra weight trainig because of the amount of cardio I will be doing? I'd really appreciate some advice...
 
#1

10 Replies Related Threads

    CitizenKane
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    Re:how to lose fat but gain muscle. is it possible? 2011/03/16 19:22:21 (permalink)
    For all intents and purposes, you can't.
     
    Gaining muscle requires eating more calories than you burn.
     
    Losing fat requires eating less calories than your burn.
     
    See the conundrum?

    "Be adequate"
     
    #2
    lets.get.massive
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    Re:how to lose fat but gain muscle. is it possible? 2011/03/16 21:55:24 (permalink)
    Good post kane, i agree!
     
    Tom, make your mind up first...
     
    Do you want to get bigger or loose fat %??
     
    i no the answer is both, but its near impossible to do so!

    Ideally you do need to do one or the other, then when you have reached your goal do the opposite. 
     
    from my experience, its probabaly better to loose the fat  first and then put on size after.
     
    However Make sure when you diet down you still keep your protein intake to a minimum of 1 to 1.5 grams of protein per 1lb of body weight and also decrease carbs and increase essential fatty acids. This way you will help preserve muscle and maximise fat loss.
    post edited by lets.get.massive - 2011/03/16 21:57:45
    #3
    dirtyvest
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    Re:how to lose fat but gain muscle. is it possible? 2011/03/16 22:05:46 (permalink)
    It's certainly not easy. However that's not to say it's impossible. The body can be in a state of surplus or deficit at various time of the day/week but it is a fine balancing act. As a beginner it's feasible as your body will grow quickly with the new stimulus and you may get leaner with it but that is a small window, after that you do need to really know your body a bit more and that takes time.
     
    So it's not completely black and white but genearlly it aint easily done.

    Limits, like fear, are often just an illusion: MJ 12/9/09
    My journal
    #4
    dirtyvest
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    Re:how to lose fat but gain muscle. is it possible? 2011/03/16 22:06:25 (permalink)
    You'll also find progress on both is slow if you aren't completely going one way or the other

    Limits, like fear, are often just an illusion: MJ 12/9/09
    My journal
    #5
    ozzy
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    Re:how to lose fat but gain muscle. is it possible? 2011/03/16 23:01:44 (permalink)
    Don't agree entirely. I have to say that to begin with, for an untrained individual who has excess body fat then i think you can add muscle as well as loss fat at the same time. The reason for this is shock. The body is an incredible machine. It will adapt to the most extreme of circumstances. I am not saying it is easy or sustainable, but in the beginning i believe it to be possible because although you may be in a calorie deficient state for fat loss you are carrying around extra calories in your fat cells. Because of this, with correct nutrition, i think that as a beginner you can achieve success in both aspects.
     
    The first thing is to make sure you are eating a very balanced diet full of protein and lipids (good fats). By providing the body with these nutrients you allow the muscles and organs to function very well. You will need some carbs but you want to let the body use those stored carbs in the fat cells as the main source of energy.
     
    Make sure you have a good training routine and you do enough cardio to satisfy your fat burning needs. Ideal heart beat range to work in is 50-60% of maximum for a min of 20 mins several times a week. A balanced weight training program will allow you to develop strength and some (limited) size gains. The key point is that as an un-exercised individual the first thing you need to do is open the synaptic pathways and get the muscles used to being trained. This will increase water retention in the muscles also giving the appearance of muscle gain and is key for improving your strength and muscle size.
     
    So, i think to begin you can make progress, but you will find after a time that you stop gaining in both respects. That is when you need to decide what you really want.
    #6
    Gruffy
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    Re:how to lose fat but gain muscle. is it possible? 2011/03/16 23:06:58 (permalink)
    As above, it can be done but you have to be so incredibly accurate to avoid your diet holding back your progress at any time, in both muscle gain and fat loss. That level of accuracy isn't realistic for most trainers, let alone beginners.
    #7
    Tartan Man
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    Re:how to lose fat but gain muscle. is it possible? 2011/03/18 08:30:55 (permalink)
    Read the articles in the article section on bulking for gaining muscle and cutting for losing body fat / weight, for a good starting point

    Insanity: doing the same thing over and over again and expecting different results (Albert Einstein) 
    #8
    sportingtom
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    Re:how to lose fat but gain muscle. is it possible? 2011/04/05 23:37:04 (permalink)
    Cheers guys, extremely helpful and much appreciated!
    #9
    sco7ty
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    Re:how to lose fat but gain muscle. is it possible? 2011/04/06 09:42:47 (permalink)
    I tried this a few years ago when i was fairly new to training. Like most people have stated here It is hard to do but not impossible. In the end i decided that it made more sense to go for one goal, and it was much easier to accomplish.
    #10
    jshiu
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    Re:how to lose fat but gain muscle. is it possible? 2011/04/09 02:25:50 (permalink)
    I'm "apparently" gaining slowly muscle - i mean almost not visible if not inspected closely but i think im on cal. deficit but the deficit is low to around 50-300kcal but i am gaining muscle slightly - takes longer but eventually it works! However i am not losing fat as the BF seems to stay the same but nvm. What i'm tryna say is - stick to what is suitable and follow it - eg me i don't exactly have a strict rule but when training days come - i stick to my task!
    #11
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