The truth behind building muscle & losing weight...
First of all, there are a lot of articles all over the internet and various magazines telling you that you can gain muscle and lose weight at the same time if you just buy this supplement, do this routine, or what have you. These are lies, and I’m going to tell you why, and tell you the right way to accomplish these goals.
For someone trying to live a normal lifestyle, there is no point following bodybuilders, watching what they do and trying to copy their diet or exercise techniques. What they do is completely diff erent from what an ordinary person needs to do to get fi t. A professional bodybuilder does nothing but lift, eat, and prepare for competitions. This is not a normal person’s lifestyle, and will not work if you are trying to get fi t while having a job, a family to take care of, or a normal life.
Also, what you see on TV or in magazines or on the Internet is almost certainly an illusion. Without putting down the hard work these people do put into their bodies, usually the models have been airbrushed and photoshopped almost beyond recognition. In real life they aren’t actually that big, or that cut, or that thin. Stop comparing the legs on that model, or the abs on that actor, because it’s probably spray-painted, and if it is real, it’s because that person spent six months dedicated to achieving that body.
Gaining muscle vs. losing weight The diff erence between ‘bulking’, and ‘leaning out’, or gaining muscle and losing weight, is that when you’re bulking, you need a calorie surplus, and when you’re leaning out you need a calorie defi cit. How can you do this at the same time? It’s impossible. If your goals are to gain muscle and lose fat, you need to use a way of alternating between bulking
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up and leaning out that works for you. Some people alternate every three months, some alternate weekly, diff erent people have diff erent results.
For the best results, most people fi nd three months of bulking followed by three months of losing weight to be eff ective. One reason for this is that when you have more muscle mass you burn more calories, so after a good period of muscle building, the cutting stage will be more eff ective and you will get leaner.
It is possible to build muscle without gaining weight, and to do that you need to be in the gym 4-5 days per week, for 45 minutes to an hour, putting some good stress on your muscles for bulking.
If you’re trying to lean out or cut, it’s all about burning. Your workouts need to be focused on burning as many calories as possible.
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