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  • Is it possible to lose fat and gain muscle simultaneously?

    For the vast majority of us, burning fat whilst at the same time building muscle is possible to achieve. How much will greatly depend upon your genetic makeup - whether you are more prone to fat loss and/or muscle gain.

    Generally speaking, the more fat loss you experience, the more of a calorie deficit your body will endure. This will discourage protein synthesis. So at the end of the day, you need to find a happy medium between fat loss and gaining muscle.

    Speaking from personal experience, about a year ago I entered in a 12 week competition where I lost 9.9kg of fat mass and gained 0.8kg of lean mass (as detailed here).  This was achieved by a sound eating plan, alongside consistent high intensity training.

  • Hi Jay, congratulations on your transformation, that is an incredible job. I was wondering if you could help me a bit; I would like to know what the most important things to do are if I want to lose fat, but keep building muscle at the same time? What should I consume?

    G'day mate - thanks for the comments.  What I have found works best for my body is to perform high intensity cardio, combined with a solid diet plan and high intensity resistance training.

    I found the high intensity cardio to be very important to metabolising the fat as quickly as possible without sacrificing my strength.  By high intensity I mean a 15 minute session, beginning with a 1 minute all-out sprint and then a 1 minute rest.  Then keep repeating so you perform eight 1 minute sprints.

    The bike or recumberent bike is great for this kind of cardio - it requires little balance and you can push yourself hard without worrying about falling off.  Each session the aim is to push yourself 110% and ultimately beat the previous score that you set.  It becomes very competitive and VERY addictive.  Only thing is with this cardio - you would want to check with your doctor that it's safe.

    Because this cardio is so intense, I began slowly (a couple a week) and slowly performed more and more until I was up to 10 per week.  By this time the fat was litterally melting off and my fitness levels were through the roof.

    Next was the diet.  Because the cardio training was so taxing on the system, I focussed very heavily on eating a clean diet the entire 12 weeks.  This consisted of lean meats, egg whites, vegetables, limited fruits, oats, flax oil and supplements.  I began on a relatively large diet and slowly cut out portions when the fat loss slowed down.

    The resistance training comprised of a four day split and I focussed mainly within either the 4-6 rep range or the 6-8 rep range always going until failure.  Workouts would last roughly 40 minutes.

    Hope this helps you out a bit and gives you a breif overview of my training regime. 

    Cheers

    Jay

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