Q and A

Can you shed fat and gain muscle at the same time?


  Telling someone that they can lose fat and gain muscle at the same time is pretty much like telling them they’re going to win the lottery!

Denis Ac knows how to build muscle and shed fat at the same time.
He can even do it with one hand! Read Denis' story here

Too much body fat is bad for your health- and let’s face it, it doesn’t always look appealing either.

Muscle is the driving force of your metabolism and gaining muscle is essentially like putting money in your retirement account. It’ll keep you going when others are ‘spent’.

So inquiring minds want to know…can you really gain muscle and lose body fat at the same time?

Turns out that yes, it can be done. In fact, this is exactly what researchers found when they increased protein intake for a group of ‘dieters’.

So that’s it. If I want to lose fat and gain muscle I need to eat more protein?

Well, yes, but that isn’t the whole story.

You need to lift weights.

The details

Two groups of men underwent a 4-week period of intense training. Both groups performed a combination of strength training and high intensity cardio training.

During this training period both groups experienced a caloric deficit. In other words, they were on a ‘diet’.

One group received 2.4 grams per kg of protein while the other group received 1.2 grams per kg of protein. (For each kg they weigh they received either 2.4 grams or 1.2 grams of protein)

The results

Both groups lost weight during the 4-week period.

Both groups lost body fat during the 4-week period.

The group that received lower protein intake maintained lean body mass while losing body fat.

The group that received higher protein intake increased lean body mass while losing body fat.

While they actually increased lean muscle mass, the also lost more body fat than the group that received lower protein.

The take-home

Higher protein intake (greater than RDA) can help to maintain lean muscle mass under conditions of caloric deficit –otherwise known as ‘dieting’.

When experiencing a caloric deficit it is possible to increase lean muscle mass if protein intake and training stimulus are adequate.

Eating more protein can help to stave off losses in lean muscle mass when dieting, but does not automatically translate into gains in muscle mass. You’ll need an adequate training plan to ensure that!

Train hard and don’t skimp on protein whether you are ‘dieting’ or not.

If you’d like to chat with other like minded folks on their journey to living a healthy lifestyle stop in to our free MP Community forum today.

We have an amazing discount on the Metabolic Precision Certifications this month. Save over $500! Learn how to design a program that is guaranteed to deliver the results you are after Read more here.

Longland T.M. Oikawa S.Y Mitchell C.J. Devries M.C. Phillips S.M. Higher compared with lower dietary protein during and energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr 2016;103:738–46

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