How can you gain muscle and loss weight at the same time?

  • Posted by a hidden member.
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    Nov 05, 2008 1:26 AM GMT
    I am fighting this constant battle ...I want to build and get more muscle but I am trying hard to lose the little bit of fat around the mid and chest that I have...I'm thin but not tight....

    I am told to do cardio but I'm afraid I am overdoing it and it's eating into my muscle?

    So for us little guys who just want to get lean and build...what's the story?

  • silverfox

    Posts: 3179

    Nov 05, 2008 1:41 PM GMT
    The theory behind the 5 x 5 workout is that you can lean up and gain muscle mass at the same time. From my experience and others that I have spoken to who do this program this seems to be the case.

    You can check it out on the thread I started on this subject under the topic "General strength..." with the thread being called "5 x5 Participants thread".Some of us posted specific workouts we do and there is a link to the artcle that was posted here that explains this workout routine.

    Hope this helps icon_smile.gif
  • Posted by a hidden member.
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    Nov 06, 2008 6:13 AM GMT
    There is a general truism in lifting:
    If you want abs, do squats. Your legs are your largest muscle group and since muscle is metabolically active, the bigger the muscle the more calories you burn all the time (basal metabolic rate).

    Another thing you might try are compound movements (exercises that work more than one muscle group): bench press, seated rows, squats, deadlifts. Stay away from isolation exercises (only work one muscle group)such as barbell curls.

    An added bonus is that increasing muscle mass also increases production of testosterone, which helps to burn fat.

    Cardio for the little guys is a double edged sword. You need some to help force capilarization (new blood vessles into the new muscle you're building), but too much and you burn calories, which competes with your new muscle. In other words you break down the very muscle you're trying to build.

    Hope this helps