If you have been training for a long time, you have noticed some features in gaining muscle mass. So, it is established that it is impossible to burn fat and build muscle at the same time. However, this statement is not entirely true. Today we will question this statement and prove on ongoing experiments that this situation is the case.
Just in order to get rid of body fat and at the same time increase muscle, you need the appropriate conditions, which we will talk about. How is this possible when the converse has been proven all the time?
Beginners are always lucky
Burning fat mass and building muscle at the same time is better for beginners than for advanced bodybuilders. This is especially true for those who have large accumulations of excess weight, confirms estet-portal.com. This is due to the fact that beginners who have never used power loads before have the potential to increase muscle mass and increase in power indicators laid down by nature. That is, the situation can be described as follows: it will be more difficult for someone who has already reached his maximum to improve the effect (after all, human resources are not infinite) than for someone who first begins to achieve any results. Naturally, in the second case, the achievement will be more tangible.
Thus, even with a calorie deficit, beginners can build muscle mass (because this has never happened before) and lose body fat at the same time.
The same goes for people who have been building muscle intensively in the past but for some reason have stopped training for a long time. It turns out that the muscles lose not only strength, but also part of their tissue over time, so they have reserves and potential for further development.
Experiments on beginners
Such studies have been carried out: people with a large percentage of excess weight began to lose weight with the help of nutritional correction. Moreover, the first group was engaged in power loads, and the second was not. It turned out that the weight loss in both groups was approximately the same, however, the first group (the one that worked out) was able to build muscle mass on a calorie deficit.
Also doing experiments with protein diets, scientists have noticed that people who are simply on a protein diet lose weight, but do not gain muscle mass. Those who use weight training along with protein nutrition lose the same amount of weight, but gain strong and strong muscles by 20%-27% more than those who do not train.
Researchers have also come to the conclusion that: a diet with a caloric deficit in combination with strength training, additional intake of protein and dairy products, can improve body composition in the female half. Moreover, these results are confirmed by a sharp loss of fat and an increase in lean body mass.
What should professionals do?
It has been proven by advanced trainees that if you use a diet with a large calorie deficit (-200 calories per day) in combination with constantly increasing power loads, you can gradually lose the rest of the fat mass and build up more muscle. However, the reserve of a person is not unlimited and there will come a moment when this scheme will cease to operate.
Ongoing studies on professional athletes show how this scheme works. The subjects were divided into 2 subgroups, both trained in the same way, but the first reduced their calorie intake by 469 per day, the other made a sharp reduction of 791 calories. At the end of the testing period, it turned out that the first group increased muscle mass by about 2%, while the second group remained unchanged. That is, the moment has come when the body's reserve for muscle building is over.
It remains to be concluded that the easiest way to gain muscle mass with a calorie deficit and additional protein intake is for beginners or people with a large gap between workouts.
As far as professionals are concerned, it cannot be completely stated that gaining muscle while losing fat is completely impossible. However, it all depends on the characteristics of the body, precisely selected loads and the nutrition system.
So it becomes clear that people who have reached the top in weight loss and muscle gain are no longer able to do both at the same time.
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