MikeAlva saidI was at the gym today and overheard a PT telling his client that the human body can not gain muscle and lose fat at the same time. You either bulk up or bulk down.
Is this true? Would someone elaborate of what you think he was trying to say? If this does make sense, then how does this work and how does one go about making this work for him?
I am in the process of gaining some muscle for the purpose of losing body fat but now I am getting confused on how I should be going about doing this.
Oh, and I would have asked the PT but the ones at my gym have this problem with giving away free advice, that and I couldn't get close enough to hear their conversation without it getting weird .
From what I've seen over the years, experienced myself over the years, and read about that's not true. I seen just the opposite a number of times.
With flex89 / Logan here on Real Jock, we took him from 135 to 205 in about 6 months, while lowering his fat about 4%. I.e., he gained roughly 82 pounds of LBM (Lean Body Mass) in that time. Now, he was very light at his height, and got to be more like his father who looks like a lumberjack. Of course, we couldn't now take him to 250 pounds. He's where he should be in terms of normal weight and so on.
I myself, have done it several times.
Your body has setpoints. You can get stuck at a particular set point over lack of stimulation, recovery, calories, or rest. Conditions generally have to change to move your setpoint up or down.
Contrary to what some folks think, starvation and leanness are not the same. In order to sustain high levels of activity to get lean, you need to bring your calories UP. Fasting, low-kcal, low-carb, diets moderate your metabolism and make you lose muscle, and gain fat, as you train your body to slow down and become a fat-storing machine.
When I compete, I bring my calories way up to around 4800 to have the calories to do what I need to do to get and stay lean. If I'm trying to move my setpoint up, I'll stuff myself. Right now, my set point is hovering around 210 without much work. To get it up another 20 pounds, I'd need to start eating hard. I've had it at 230 pounds, but don't leave it there for long.
Lots of folks change their body composition, getting leaner, while gaining weight. E.g., military guys in boot camp; college athletes at training tables.
If you do HIIT, you build your anaerobic, as well as aerobic threshold, while not compromsing much muscle (in fact, you could gain some through the legs, or whatever the HIIT activity stimulates).
Steady-state, long-duration, cardio is a sure-fire way to compromise LBM, and not have the increases in cardiac threshold that HIIT provides.
The trainer has no clue what he is talking about.
I have routinely worked with Sagi Kalev and Jesse Leyva, two of the top trainers in the country, and have trophies of my own.