Today it is generally accepted that it is impossible to grow muscle and burn fat at the same time, especially for experienced trainees. However, in a number of scientific studies, the opposite has been proven: it is still possible, but there is BUT.

There is still a lot of debate in the world of fitness and bodybuilding about whether we can do these two physiologically opposite things at the same time.

We on Zozhnik have long placed a text in the “annals” section, and now we are debunking this unequivocal statement (with subsequent amendments to the indicated article).

So, when is it possible to simultaneously burn fat and increase muscle mass.

Expert: Losing fat mass and increasing muscle at the same time is possible for beginners

To begin with, let's turn to the opinion of one of the leading experts in the fitness industry - Lyle McDonald. In his note Adding Muscle While Losing Fat, he notes the ability to achieve body recomposition (as in the US they call simultaneous fat burning and muscle growth) beginners, especially those who have solid fat reserves.

McDonald says that when people first start lifting weights, they quickly grow in strength and muscle mass under any conditions. All this is explained by simple logic - newcomers who have not trained before have an untapped potential for increasing strength and muscle mass.

The situation can be compared to two decanters of water of the same volume - one of which is empty (these are beginners), and the second is almost full (experienced trainees). Compared to a full carafe, an empty carafe will hold a lot more water (it has more potential to hold more liquid).

Based on the observations, MacDonald concludes that beginners are able to grow muscle tissue even on a calorie deficit (thanks to which adipose tissue is lost) - after all, their muscles have not previously received a stimulus for growth and therefore have a greater reserve than trained athletes.

Another case MacDonald talks about is people returning to strength training after a long break. During a break in strength training, not only strength indicators decrease in previously engaged people, but part of the muscle tissue is also lost due to the fact that the muscles have not received a training stimulus for a sufficiently long time to maintain their volumes (not to mention growth). In addition to this, during the break, people who refuse to train also increase the percentage of fat in the body. As a result, a man who had given up training for a long time took a few steps back and thus freed up space in an almost full jug.

4 Studies Proving Simultaneous Muscle Growth and Fat Loss in Beginners

First, let's look at the research that confirms that beginners (especially those with a lot of excess weight) are able to grow muscle and lose fat at the same time.

Study #1

Back in 1993, experts from the University of Nebraska volunteered to find out whether muscle hypertrophy was possible in conditions of energy deficiency.

Organization of the study: Within 3 months, scientists observed 14 obese men. The participants were divided into 2 groups of 7 people: the first group did not train, and the second group did weight training.

To compare the results before the start of the experiment and after its completion, a biopsy was taken from all participants (taking a piece of tissue for further research) from the wide lateral muscle of the thigh.

results : after 90 days both groups lost an average of 16 kg of weight, of which 24% were lean, and 76% fat. However, compared to the group that did not exercise, in the second group, the cross-sectional area of ​​the wide lateral muscle of the thigh increased significantly.

Output : In obese beginners, along with significant weight loss and a reduction in body fat percentage, strength training during calorie restriction can lead to muscle growth.

Study #2

In 2000, a Boston-based experiment was presented in the Annals of Nutrition and Metabolism to investigate the effect of combining low-calorie, high-protein diets with strength training on body composition in overweight people.

Organization of the study: in a randomized 12-week study, 38 overweight people took part, who were divided into 3 groups:

• Group #1 was only in a caloric deficit, missing 20% ​​of their maintenance levels,
• Group #2 combined the same low-calorie diet with strength training and a high protein intake (1.5 g/kg body weight) using a protein supplement, casein hydrolyzate,
• Group 3 followed the same plan as group 2, but consumed whey protein hydrolysate instead of casein.

Results: After 12 weeks of testing, participants from all 3 groups lost an average of about 2.5 kg of weight.

Dieting group #1 saw their average body fat percentage drop from 27% to 25% (-2% difference).

Group #2 (diet + exercise + casein) reduced their body fat percentage from an average of 26% to 18% (8% difference).

Group #3 (diet + exercise + whey protein) reduced their body fat percentage from 27% to 23% (4% difference).

In terms of muscle tissue, it remained unchanged in the first group, while the casein group gained an average of 4 kg of muscle, and the whey protein group gained 2 kg of muscle.

Conclusion: From this study, we can again conclude that overweight beginners are able to achieve body recomposition, especially if they consume enough protein.

Study #3

Next, consider a 2011 study conducted by researchers at McCaster University in Ontario. The aim of the researchers was to find out how daily training (strength and/or aerobic) and a low-calorie diet with different amounts of protein and calcium would affect body composition in overweight or obese women.

Organization of the study: 90 overweight or obese women took part in a randomized study lasting 16 weeks, who were divided into 3 groups:

1. High protein and dairy group (30% protein, 15% of which was dairy),
2. Moderate protein and dairy group (15% and 7.5%),
3. Moderate protein and low dairy group (15% and<2%).

All participants were in conditions of energy deficit at the level minus 500 kcal from the maintenance level.

The subjects combined aerobic and strength training, exercising 5 times a week under supervision, and doing it on their own on the weekends. The workouts were designed in such a way that about 250 kcal was spent in one session.

results : All 3 groups lost an average of 4.3 kg of weight, while between 8 and 16 weeks, participants in the first group (high-protein diet with lots of calcium) lost more fat than the rest.

Simultaneously with the loss of fat in the first group, an increase in muscle mass was noted, especially between 8 and 16 weeks.

The amount of muscle tissue in the group that consumed 15% protein with 7.5% from dairy remained unchanged.

The group that consumed a moderate amount of protein and little calcium did not retain, but lost an average of 0.7 kg of muscle tissue.

Output : A calorie-deficient diet combined with strength training, adequate protein, and increased intake of dairy products results in a greater improvement in body composition in women, characterized by greater loss of visceral and subcutaneous fat, as well as the growth of lean muscle tissue. The possibility of muscle growth while losing fat in overweight beginners is once again confirmed.

Study #4

Finally, to wrap up a block on simultaneous fat loss and muscle growth in beginners, here is one of the latest studies, which was presented this year in the January issue of The American Journal of Clinical Nutrition.

The purpose of the experiment: to determine how increased protein intake in a severe calorie deficit and in combination with strength training will affect body composition.

The study lasted 4 weeks. 40 overweight men were divided into 2 groups of 20 people: the first group consumed 1.2 g of protein, and the second - 2.4 g of protein per 1 kg of body weight. In addition, all participants significantly restricted their calorie intake to 40% of what they needed to maintain their weight.

Each week, all subjects trained as follows:

- 2 days - circuit strength training for 3 sets of 10 repetitions with the last set performed to failure,

– 2 cardio workouts of moderate and high intensity,

– 1 test workout on a bicycle ergometer for a while,

– 1 circuit plyometric workout using your own body weight.

Immediately after training, the participants consumed a serving of whey protein.

results : participants in the high protein group (despite a significant calorie deficit) gained an average of 1.2 kg of muscle mass in 4 weeks, while participants in the control group (who consumed 2 times less protein) remained almost unchanged. In addition, the group that consumed 2.4 g of protein per 1 kg of body weight lost an average of 4.8 kg of fat mass, while the control group lost 3.5 kg.

In addition, the scientists noted that training at a sufficiently high intensity (participants performed 3 sets of 10 repetitions in each exercise) could also make a significant contribution to the results.

Output : In the short term, in overweight beginners, even with a significant calorie deficit, muscle growth is possible if a high protein intake is combined with strength training.

What about experienced ones? Is it possible to burn fat and build muscle at the same time for those who have been doing strength training for a long time?

In his book The Ultimate Diet 2.0, McDonald notes that once people move from beginner to more advanced, it is extremely difficult for them to achieve body recomposition.

However, the expert notes that if a person sticks to a very small energy deficit (minus 200 kcal per day from maintenance levels) combined with intense strength training, it is possible that in tiny steps he can still grow muscle and burn fat at the same time. At the same time, Lyle emphasizes that at some point experienced trainees reach the point of developing muscle mass or reducing the percentage of body fat, at which the simultaneous burning of fat and muscle growth becomes clearly impossible.

4 studies with experienced trainees

Of course, the opinion of Lyle MacDonald is extremely authoritative (especially since the specialist refers to physiology and research data), but in order to finally dispel the doubts of readers that body recomposition in experienced trainees is not a closed issue, let's turn to specific scientific data.

Experienced Research #1

In 2012, a group of scientists (Paoli et al.) conducted an experiment, the purpose of which was to test how a keto diet (low carbohydrate) would affect training performance in professional gymnasts.

Organization of the study: 8 professional artistic gymnasts weighing about 70 kg took part in the study lasting 1 month. During the experiment, the athletes maintained their usual training volume by dedicating about 30 hours per week to training. The diet of the subjects consisted of products such as beef, veal, poultry, fish, ham, eggs, parmesan. The athletes also ate raw and cooked green vegetables, which were consumed ad libitum.

The total amount of carbohydrates during the experiment was only 22 grams.

Participants consumed a lot of protein: at the rate of about 2.8 grams per 1 kg of body weight. In addition, the athletes took daily herbal extracts, as well as 1 capsule of a multivitamin.

results : at the end of the experiment, the weight of athletes on average decreased from 69.6 kg to 68 kg (naturally with a calorie deficit), fat mass decreased on average from 5.3 kg to 3.4 kg. Accordingly, the percentage of fat decreased from 7.6% to 5%, and muscle mass increased slightly, but still increased - on average from 37.6 kg to 37.9 kg.

It is important to note that, unlike many other professional athletes, as a rule, gymnasts do not use anabolic steroids, so the likelihood that muscle growth in these experienced athletes while burning fat was due to pharmacology is cut off to a minimum.

On the subject of steroids. Former gymnast and coach of the US National Junior Gymnastics Team Christopher Sommer, in an interview with T-Nation, noted that it is very important for gymnasts to develop explosive strength, if possible, without a large increase in muscle mass. Therefore, they do not take anabolic drugs: steroids stimulate the growth of muscle mass and can only reduce absolute strength indicators, which will negatively affect the results of the gymnast.

Output : Scientists have concluded that athletes who follow the keto diet are able to improve body composition without the negative impact of such a dietary approach on training performance. It should be noted that the study lasted only 30 days; in addition, scientists talk about the main drawback of the experiment, namely, a very modest number of participants.

Experimental Study No. 2

The following study involving experienced exercisers was presented in 2015 in the Journal of the International Society of Sports Nutrition. The aim of the experiment was to determine how a very high protein intake (3.4 g/1 kg of body weight) combined with strength training using the principle of periodization would affect body composition, training performance, and the health of men and women with strength training experience. .

The experiment lasting 8 weeks involved 48 men and women with an average body weight of 74.5 kg, who were divided into 2 groups:

1. The group with normal protein intake (women and men with an average strength training experience of 2.4 years) consumed an average of 2.3 g of protein per 1 kg of body weight,
2. The high protein group (women and men with an average strength training experience of 4.9 years) consumed an average of 3.4 g of protein per 1 kg of body weight.

It should be noted that relative to their usual diet, compared to the first group, the group with a high protein intake as a whole consumed significantly more protein and calories.

All participants trained 5 days a week, using the principle of periodization in order to increase muscle mass and strength.

results : despite a significantly lower amount of calories and protein consumed compared to the second group, group 1 gained an average of 1.3 kg of total weight, while the second not only did not increase its weight, but also reduced it by an average of 100 grams.

Moreover, the first group on average lost significantly less fat mass - minus 0.3 kg versus minus 1.6 kg for the group with high protein intake. Percentage-wise, the normal protein group reduced body fat by an average of 0.6%, while the high protein group reduced body fat by an average of 2.4%. Both groups also gained 1.5 kg of muscle mass..

The results are presented in the table below:

*NP - group consuming 2.3 g of protein per 1 kg of body weight, HP - group consuming 3.4 g of protein per 1 kg of body weight, BW - total body weight, FFM - lean mass, FM - fat mass, % BF is the percentage of body fat.

Despite the results, this study does not give a 100% answer to the question of whether people with experience in strength training are able to build muscle and burn fat at the same time.

Researchers mention an individual (genetic) component in response to exercise and eating style. For example, in both groups there were people who gained up to 7 kg of lean mass and lost up to 4 kg of fat. There were also participants who were losing muscle and gaining fat. This once again confirms the idea that each of us is individual - someone is able to achieve body recomposition even after several years of strength training, but someone is not.

Experimental Study No. 3

We also note that a year earlier, a group of scientists led by the same researcher Jose Antonio conducted an almost identical study. The only difference was that people with more impressive strength training experience took part there (on average, 8.9 years); They also did not use the principle of periodization during the experiment and took 1.8 g or 4.4 g of protein per 1 kg of body weight.

As a result, scientists found that the group with a lower protein intake gained both lean mass (1.3 kg) and fat mass (0.3 kg), and the group that consumed 4.4 g of protein got rid of 0.2 kg of fat mass. and added 1.9 kg fat-free. However, again, the organization of the study left much to be desired.

Experimental Study No. 4

In conclusion, we present another study in which professional athletes took part. In this case, the scientists set out to study how a mild (average minus 469 kcal/day) or severe (minus 791 kcal) energy deficit, combined with strength training, would affect body composition, strength, and power in professional athletes.

At the end of the experiment, both groups of participants significantly reduced the percentage of body fat, while the group with a moderate calorie deficit increased muscle mass by 1.7-2.5%, while the group with a sharp deficit remained almost the same as before. research.

The experiment involved 24 professional athletes, but they were football players, volleyball players, hockey players, taekwondo players, cyclists, gymnasts, biathletes, athletes and other athletes, but not power athletes.

Note that the specifics of the sports presented above do not imply mandatory (and regular) exercises with barbells and simulators, so it can be assumed with a high degree of probability that they did not use their potential in muscle growth to a large extent.

As you can see, with experienced trainees, everything is much more complicated - there are few studies, and all of them leave more questions than answers. However, the trend is noticeable.

conclusions :

In general, we can conclude that the simultaneous burning of fat and growth of muscle mass is possible both for beginners and for people who have taken a long break from strength training.

As for experienced trainees, here the question is rather open than closed: it is impossible to say for 100% that they can simultaneously grow muscles and get rid of fat mass, however, the assertions that body recomposition in experienced trainees is impossible in principle are not entirely are correct.

Judging from the findings and comments from scientists, at least one long-term study in a clinical setting (where participants will be under strict observation of scientists) with a good sample of experienced trainees will be needed in the future to unambiguously answer the crucial question - are people who have passed the stage able to a beginner, at the same time grow muscles and get rid of fat?

The ones who most likely can't count on burning fat and building muscle at the same time are people who have reached their ceiling in muscle growth and a very low percentage of body fat.

Please note that in this article we have only presented the available scientific data and the opinions of recognized experts, and not just baselessly attempted to undermine the established view that experienced athletes cannot grow muscle and burn fat at the same time. We continue to look forward to well-designed studies that will purposefully investigate the issue of body recomposition in experienced exercisers.

Sources:

• L. McDonald, The Ultimate Diet 2.0,
• Adding Muscle While Losing Fat – Q&A, bodyrecomposition.com,
• E. Helms, Can You Gain Weight In A Calorie Deficit, muscleandstrengthpyramids.com,
• Donnelly J. E., Sharp T. et al., Muscle hypertrophy with large-scale weight loss and resistance training, Am J Clin Nutr. 1993 Oct;58(4):561-5,
• Demling R. H., DeSanti L., Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers, Ann Nutr Metab. 2000;44(1):21-9,
• Garthe, I. G., Raastad, T. et al., Effect of Two Different Weight-Loss Rates on Body Composition and Strength and Power-Related Performance in Elite Athletes, International Journal of Sport Nutrition & Exercise Metabolism, 21, 97-104,
• Josse A. R., Atkinson S. A. et al., Increased consumption of dairy foods and protein during diet- and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women, J Nutr. 2011 Sep;141(9):1626-34,
• Increased consumption of dairy foods and protein during diet- and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women, EAS Academy,
• T. M. Longland, S. Y. Oikawa et al., Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial, Am J Clin Nutr March 2016 vol. 103 no. 3 738-746,
• J. Antonio, A. Ellerbroek et al., A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women – a follow-up investigation, Journal of the International Society of Sports Nutrition 2015, doi: 10.1186/s12970-015-0100-0,
• J. Antonio, CA Peacock et al., The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals, Journal of the International Society of Sports Nutrition2014, doi: 10.1186/1550- 2783-11-19,
• All Muscle, No Iron, T-Nation.

There is a generally accepted opinion that any exercise is good for the body and contributes to weight loss. To some extent, this is true. But if your goal is a beautiful figure without fat folds and saggy skin, then you must choose the appropriate type of exercise that is most effective for achieving this goal. Just as important as the exercise itself is proper nutrition. Classes, coupled with proper nutrition, can give stunning results with relatively little effort.

It is important to take into account some of the nuances, so as not to waste time and effort.

Results won't be instant

Any training aimed at losing weight, and especially cardiovascular and strength exercises, takes time to see results. And this is often discouraging for beginners.

On the one hand, many women, having decided, begin to train intensively and train with enthusiasm for about one to two weeks. And then, seeing that their size has not decreased from the 50th to the 44th, they are disappointed and stop playing sports. They put in so much effort in the first days of training and stop just when they are on the verge of losing weight.

On the other hand, many women avoid intense training, especially strength training, in order to "not build muscle like men." Usually these are women with a good metabolism: their fats melt quickly, so it seems to them that their muscle mass will grow just as quickly. In reality, women simply do not have enough androgens to have muscles like men. Yes, and the men themselves, in order to look muscular, are forced to take steroid drugs. What is there to say about women!

Exercise is needed in order to change not only the body, but, first of all, the way of life. They slowly, but for a long time, rebuild the work of the whole organism. Since they are "trading fat for muscle" and muscles are heavier than fat, you may feel like you are not losing weight. In fact, you will notice results in the form of a decrease in volume and an increase in tone after the second or third workout. And after 2-3 weeks, the weight will begin to decrease.

Diets don't work

The body needs proteins for muscle mass, carbohydrates for energy, vitamins and minerals for metabolism. Beauty is synonymous with health, and an emaciated body simply cannot be beautiful. Take, for example, those who skip meals to lose weight faster. When the body is put on a starvation ration, it begins, in the literal sense of the word, to "devour" itself! And not only accumulated fats, but also muscles!

Those who go on a diet and start exercising for the sake of losing weight usually begin to frenziedly weigh themselves several times a day. This in itself is not terrible, but only in increasing the weight after the first workouts there is nothing wrong. Muscles weigh more, and the body needs more muscle mass in order to burn fat. Therefore, it is important not to reduce weight, but to remake the body - the exchange of fat mass for muscle mass.

Have you ever noticed that women weighing, say, 70 kg sometimes look more slender than women weighing 65 kg? This may be because they have a lower percentage of fat mass and a higher percentage of lean mass. Therefore, in most cases, it is easier to change the ratio of fat and muscle mass than to simply try to "reduce weight", which is genetically predetermined.

How to achieve a toned figure

Often, weight loss brings new problems to those who have lost weight. This is because not all fat is burned at the same time and quickly. Some subcutaneous fat stores are more resistant to attack, and it takes more time and perseverance to get rid of them. Meanwhile, these unburned reserves lie in bumps, look ugly and form skin folds. Not only does it look unaesthetic, it's also unhygienic, as these folds rub against other parts of the body and dirt and bacteria accumulate underneath.

You can get rid of stubborn fat and tighten sagging skin by changing the so-called BMI - body mass index. What does it mean? This means building muscle while losing fat. With improper or too rapid weight loss, muscle mass is often burned along with fat. Therefore, stretched skin sags - it simply has nothing more to fit. Building muscle mass will not only allow you to burn more fat, but also create the necessary framework for the skin.

However, a distinction must be made between sagging and excess skin. Excess skin appears in people who have lost a lot of weight. This is stretched thin skin, as if “empty” from the inside. There are practically no fat reserves left in it, and it is very difficult to pull it up. Sagging skin, on the contrary, is something like "pockets" filled with fat. Such sagging skin can just be tightened with a change.

And although each loser has his own ultimate goals, depending on his own height and physique, in general it is desirable that body mass index was less than 30 and in some cases even lower. Changing this index is not easy, especially if you are already a little overweight, but with some perseverance it is quite possible. In order to build muscle mass instead of fat:

1. Continue to eat a healthy diet with plenty of protein - at least 75-100 grams daily.

2. Engage in aerobic exercise or other vigorous and vigorous sports at least 3-4 times a week.

3. Do strength training at least 3-4 times a week.

4. Reduce the amount of sweets, starches and processed foods in your diet.

The bigger, the better?

How do you train to build muscle instead of fat?

Ideally, it is desirable to combine aerobic training with strength training. Thanks to intensive motor exercises of aerobics, excess fats are effectively and quickly burned. The goal of strength training is to develop the muscular system. And here, unlike aerobics, it is not the number of repetitions and not the duration of the workout that matters, but the weight of the load. By training with a heavy weight (2-4 kg) and repeating each exercise for only 10-12 times, you attach, burn fat and build muscle instead. With less weight, regardless of the duration of the workout, the result will be negligible: the muscles simply are not involved, which means that muscle mass does not increase.

The optimal duration of strength training is 15-20 minutes. It is useless and even harmful to health to "swing" for hours - the muscles must be given rest after each power load. Only with a combination of load and rest, muscle mass replaces fat most effectively.

If you want to lose weight, then you should remember a few facts from a school anatomy textbook. Learn more about the ratio of fat and muscle tissue in the body.

When a person eats right and exercises hard to lose weight, his mood depends on the numbers on the scale screen. If the indicator remains in place, then the motivation for training weakens. No one wants to sweat on the treadmill and lift heavy dumbbells if the effect of doing so is the same as watching a TV series while lying on the couch. Do not upset yourself ahead of time, we propose to sort out this issue.

Cardio and strength training can help you both lose fat and gain muscle, but how long this will happen, no one can say for sure. Therefore, the immutability of the indicators on the scales does not mean at all that all the work is ineffective. Remember that muscle tissue is much denser than fat, because of this, a kilogram of fat will be much more voluminous than a kilogram of muscle, but their mass remains equal.

What weighs more - muscle or fat?

There is a joke that a kilo of muscle weighs more than a kilo of fat. Any adult person understands that their weight is the same, this expression only shows that a kilogram of adipose tissue will be four times more voluminous than a kilogram of fat. There is also a reverse situation, you may feel that you have become much fatter, but at the same time the weight will remain unchanged, it will not increase. This phenomenon is often found among older people due to the fact that with age, muscles recover much more slowly, older people move less, which can increase the amount of adipose tissue in the body.

Excess body fat can cause a huge number of dangerous diseases, primarily stroke, coronary disease, diabetes. It will be very difficult to say with accuracy how much muscle and adipose tissue should be present in the body of a particular person. This ratio will depend on many factors, including lifestyle, lack or presence of physical activity. In any case, a tangible fat layer is undesirable, as is a deficiency of adipose tissue. In women, an insufficient amount of adipose tissue leads to a violation of reproductive function.

In order for a person to be healthy and lead an active lifestyle, he should maintain the required amount of muscle and fat tissues. But body weight is not only muscle and fat, it is made up of a mass of bones, internal organs, and nervous tissue. Also, biological fluids have a certain weight, their level fluctuates constantly, so experts do not recommend weighing too often.

Use a measuring tape instead of a scale to track your progress, pay attention to your clothing size.

The weight of a person at 50 years old may remain the same as it was at 25, but the complexion will become completely different. If in youth muscle predominated in body weight, then with age there is more adipose tissue. The statement that with properly constructed sports training, fat mass will turn into muscle mass is a delusion. It's foolish to believe that, because you don't believe that bones can become brains. Tissues of different structures cannot transform into each other; during active sports training, excess body fat is naturally destroyed and new muscle tissues are formed, but these are separate processes.

After the age of 30, the body begins to accumulate fat mass faster and lose muscle mass, the metabolism becomes slower, a person loses less energy. However, it is not necessary to evaluate this mechanism as a sentence, there are many ways to keep fit and active at any age. First of all, you need to continue to play sports, the older a person becomes, the more important it is for him to be physically active. Training should take place under the guidance of a specialist, the trainer will take into account all the physiological parameters of his ward and select the level of loads.

How to track the ratio of adipose and muscle tissue in your body?

Modern electronic scales-analyzers determine not only the weight of a person, but also the amount of adipose and muscle tissue in his body, as well as the water level. If you do not play sports professionally, then the indicators of such weights will be quite enough. You will be able to track muscle growth and fat burning, as well as prevent yourself from suffering from dehydration.

Keeping an eye on the water level is very important, because severe weight loss can occur due to water loss. For example, many people use rubber equipment for training and brag after each session that they have lost two kilograms in an hour. There is nothing to be proud of, they do not lose fat, but water. Professional athletes always weigh themselves before and after training to determine the amount of water loss, and then restore their water balance. If two kilograms are lost during training, then within two hours after it you should drink three liters of water, if a kilogram, then one and a half liters. The lost mass is multiplied by one and a half, this amount of fluid must be returned to the body to speed up the recovery processes.

Is fast weight loss safe?

If we are talking specifically about adipose tissue, then it will be safe to lose up to 500 grams of fat per week. Faster weight loss will be dangerous to health, besides, quickly lost kilograms return at the same speed. The body is not ready for drastic changes, in an effort to return everything to normal, it will return to its previous form in the shortest possible time.

Use the readings of analyzer scales, and then you will know for sure whether you are losing weight or not. Even if the total figure remains unchanged, but in the ratio of muscle and adipose tissue, an advantage will go in favor of the muscles, this will mean that the process has been started. Don't give up training because you're not losing weight, keep swimming, running, exercising, or whatever your favorite sport is. Move away from measurements in kilograms, replace them with centimeters in volume, the number of sets and repetitions of the exercise.

I was inspired to create this article by amazing people who love brag about your "fat mass", passing it off as a solid result in bodybuilding. I think I'm not the only one who has such acquaintances whose lifestyle is an endless stream simple carbohydrates, diluted with periodic training. And they call it bodybuilding. I perfectly understand why this alignment of events attracts many: there is no need to limit yourself in the quantity and quality of food, body weight is constantly growing, strength indicators also do not stand still. There are many pluses, and there is essentially only one minus, but in my understanding it covers all the shortcomings. As you may have guessed, the minus is body fat, directly proportional to the crazyness of your diet.

But bodybuilding is not a competition to determine the maximum body weight. bodybuilding is muscles, aesthetics and proportions, respectively, healthy bodybuilding is small percentage of subcutaneous fat. Of course, a slight increase in the thickness of the fat layer during the period of direct work to increase muscle mass is acceptable, but this does not mean that you can grow your belly with a satisfied face, hiding behind the hackneyed phrase "I'm on the mass". You can stay on the mass even with the visible outlines of the abdominal press cubes and at the same time continue to gain good meat, remaining natural bodybuilder.

Have you ever thought about the question "Which is heavier, muscle or fat?". We are used to the fact that fat (no tolerance) people are quite heavy, for many of them it is not difficult to gain a hundred or more kilograms on the scales. But at the same time, professional bodybuilders in the competitive period also weigh over a hundred with a minimum percentage of fat. Does this mean a significant difference between the weight of fat and meat?

In fact, muscles are, of course, heavier than fat, but not significantly. The relative severity of a particular substance is affected by essentially one single parameter - this is density. So, the density of meat is slightly higher than the density of fat, which means that with the same volume, a piece of muscle will weigh more than a piece of fat, but this difference is not so significant.

It turns out that the volume of the body of a professional healthy bodybuilder is slightly less than the same indicator for a classic puff of the same weight. But at the same time, the puff is visually much less pleasing to our eyes. Why? At least because fat in his body is unevenly distributed. In men, the scheme for depositing extra pounds is quite simple - do you have extra energy? put off in the belly! Yes, this is our male share - ate too much, get belly growth(in women, the distribution of fat is more even). The puffball repels us first of all with its huge belly, and not with greasy arms or legs. And if we could distribute all his excess fat evenly throughout the body, then the person would look more attractive in appearance, in clothes he would look like a healthy muscled kid.

Think about why a real jock even in clothes seems to be a jock? The answer is simple - the muscles of a bodybuilder grow simultaneously throughout the body, some muscle groups, of course, always lag behind, but the general trend is clear - in a bodybuilder compared to an ordinary person wider shoulders, back, chest, bigger arms, thicker legs. All this muscle mass is evenly distributed, unlike the puffball, which is why bodybuilders are much more pleasing to our eyes than ssbbws, no matter what anyone says.

Therefore, guys, always remain pitching! This requires strictly monitor the percentage of subcutaneous fat deposits. Even if your meat is not yet so large in volume, but small, dry muscles are many times more aesthetically pleasing than a fat kid, looking at which you want to ask the question: "Are you pumping or just fat?" And to control the thickness of the fat layer is elementary - need to control carbohydrate intake. Yes, it is carbohydrates in the first place, and then fats. experimental select the maximum daily amount of carbohydrates at which you will maintain a clear outline of muscle groups and distinguishable abs. This will be sufficient for further MUSCLE mass growth(and dry) and for the impossibility of starting catabolic processes in relation to the muscles. And if you have already gained too much, then boldly and gradually cut carbohydrates to the level of triggering catabolism in relation to fat (in Russian - fat burning).

Summarize. The word "mass" in the world of bodybuilding has become a kind of cult. Mass, I want mass, gain mass, more mass - such thoughts have settled in many heads. The worship of increasing body weight, instead of increasing muscle mass, has become quite noticeable. It’s understandable, it’s much easier to increase body weight than muscles, it’s enough just to go to excess calories in nutrition. But friends this is not bodybuilding, this is fat building! Fat does not give you beauty, aesthetics, or strength! It's simple energy airbag of our body, which we absolutely do not need now in the age of food abundance. Want to get better, increase the size of the meat! Meat carcasses are always in fashion :)

Finally, I will ask you a philosophical riddle: What is heavier - a kilogram of fat or a kilogram of muscle?

Many women like to boast: "I weigh 50 kg, and my height is 170 cm!". Our subconscious perceives such a ratio of parameters as an indisputable proof of harmony, an athletic figure, and the absence of hated cellulite. In a word, the owner of such sizes, in our opinion, should wear the smallest clothing size, not know cellulite and flutter. But is it? Does such a ratio of 50 kg / 170 cm speak of a slim or full person? Is light weight related to the size of clothes for inches? Do they know cellulite? Let's figure it out.

Seminar Rehab Fitness Matrix Base I - training in body composition testing and group training for weight loss through the correction of muscle balance and nutrition.

We will solve a simple problem by applying simple calculations and knowledge from the course of physics and geometry for grade 7.

1. Given: the mass of a person is 50 kg. Human height - 1.7 m.
2. To find: the difference in clothing sizes (transverse body dimensions or body radius) in two girls of the same height and weight with a different ratio of muscle and fat mass, for example, 20:80 and 80:20. To simplify the task, let us assume that when considering body weight, we do not take into account the weight of bones and internal organs.
3. Solution: volume is the ratio of mass to density. From a reference book on physics, we find that the density of fat in the human body is on average 0.9 g / cm³, the density of muscles is 1.3 g / cm³.

Let's simplify the situation again. Imagine that the human body is an even cylinder. From the course of geometry, the volume of the cylinder is calculated by the formula V=π R 2 h, where R is the radius of the cylinder, h is the height of the cylinder. Then R 1 \u003d √ (52136 / (πx170)) \u003d 9.88 cm.
That is, the radius, (waist circumference) of the first human cylinder (with a muscle/fat ratio of 20:80) is 9.88 cm.

R 2 \u003d √ (41880 / (πx170)) \u003d 8.85 cm. The radius of the second human cylinder (with a muscle / fat ratio of 80:20) is 8.85 cm. The difference in radii, as we see, is 1.03 cm That is, if the human body had the shape of an ideal cylinder, then two people with a height of 170 cm and a weight of 50 kg differed from each other like two cylinders with a difference in radii of 1 cm. Not a very noticeable difference! But what happens if we return from abstraction to a real model?

Lyrical digression.

Those. if the fat was distributed evenly, then we would not have noticed that a person has extra volume. 1.03 cm - an almost imperceptible value! But the whole trouble is that fat in the human body is distributed unevenly, the location of fat deposits on our body depends on gender, genetic structure, lifestyle and hormonal balance.

Most men have an apple-shaped figure. They accumulate fat around the abdomen, heart and intestines. In women, the figure is pear-shaped, and fat is deposited on the buttocks, outer and inner thighs.

Now let's imagine how the centimeter calculated by us is distributed over the body. Then we will be able to find the difference in the volume of the waist or hips, which means the difference in size.

To do this, you need to delve a little into biochemistry. There are a number of factors that determine where and how fat is deposited and removed in our body, in particular, the distribution of receptors in the body that control the process of accumulation and release of fat.

Excess fat is stored in the fat cells that make up adipose tissue. We lay down fat cells in childhood and early adolescence, but after they have appeared, it is almost impossible to get rid of them. All we can do is only reduce their volume, not the quantity.

On the surface of each fat cell are microscopic structures called receptors. Studies have shown that there are several types of receptors: some are responsible for the accumulation of fat, others - for its removal. The former are called alpha-2 receptors. They are stimulated by insulin, which is released when there is excess fat in the blood, such as after a meal. Excess sugar can also be converted to fat, which is similarly stored in fat cells by alpha-2 receptors.

The receptors that control the release of fat from fat cells into the bloodstream are called beta receptors. They are stimulated by hormones such as thyroxine and adrenaline, as well as other substances of natural origin.

The study found that most women have more alpha-2 receptors in fat cells in the buttocks, thighs and knees than in fat cells found in the rest of the body. Further research allowed us to establish a quantitative difference: in fat cells on the buttocks, thighs and knees, there are approximately six alpha-2 receptors per beta receptor. In the upper part of the body, the exact opposite picture is observed.

Fat cells located in areas prone to cellulite accumulate fat especially actively and do not give it away as easily as fat cells in other parts of the body.

Their ability to lose fat is reduced by a factor of 6. In other words, this means that if you gain 7 kg of fat, then 6 of them will fall on the buttocks, outer and inner thighs, and only 1 kg on the upper body.

Conversely, if you lose 7 kg, then the lower part of your body will lose only 1 kg, and the upper part - by all 6.

Let's return to our question - how noticeable is the difference in size and appearance of two women who have the same height and weight, but different ratios of muscle and adipose tissue.

Taking into account the fact that 10 liters of excess volume, which, if evenly distributed, would give only 1 cm increase over the entire surface, will be distributed as follows: in the buttocks, thighs and knees there will be about 8.5 liters of volume (8500 cm 3); the remaining 1.5 liters (1500 cm 3) will be located on the entire remaining part of the body, then we will have two completely different folded figures. In the first case (muscle/fat ratio 20:80) we will see a girl with clearly underdeveloped and fat-covered muscles on top (chest, arms), and swollen cellulite legs and hips. Fat cells that have a large volume of fat inside are a necessary condition for the formation of cellulite. The second model (muscle/fat ratio 80:20) is a girl with well developed muscles. The difference in the volume of the hips of our models can reach one or even 2 sizes! Not to mention the amount of cellulite and evenness of the skin!

To better demonstrate, here is a photo of 2 women who have the same height and weight (170/50), but a different amount of fat. As you can see, low weight with high growth is no reason to relax, cellulite will overtake anyway! A muscular, slender figure with the same height and weight looks impressive!

Look at the photo of Penelope Cruz and Jessica Biel. Biel is muscular, athletic, and Cruz is “floated” and soft. Both weigh about 50 kg.