Is it possible to lose weight and gain muscle? YES! Is it probable? No. But if it is possible then how in the world do you do it?
So you want to lose weight and gain muscle? Maybe you are like I was… have a 43 inch waist, but only weigh 230 lbs (the ultimate skinny fat).
So I dropped all of that weight, QUICK, and then what happened. I started getting a little worse with my eating, and then I went over board. The reason?
I wanted all the strength that I lost.
That is the only reason you would want to lose weight AND gain muscle.
Basically I started to get a little doughy again, and had to start the process all over.
How to Lose Weight AND Gain Muscle
So, I read this article about varying your calories, on your rest days eat “x,” then on your active days eat “y”. That just seemed a bit complex for me.
My first step: Skip the rest days.
I worked out 5 days a week, and I noticed, I felt like crap on Sundays. The reason was because I took a Saturday AND Sunday rest break.
I can hear you crying now “But Drew I HAVE to rest one day, or my muscles…. blah blah blah.”
First, you probably don’t workout hard enough to need a full day of rest. We are lazy, and that is ok, I am too.
Second, if you are just going to cry about it, rest on Saturday. If it was good enough for a deity it is good enough for you.
My second step: Meat Good!
What’s for lunch? Chicken breast! You are going to eat it. It fuels your recovery. Also, you should ingest protein BEFORE your workout. So this is where you do a protein shake, and your energy drink.
Oh btw… you probably aren’t going to like step 3….
My third step: Gym First!
If you read my blog for more than a second you will know that I wake up at 4 AM. I don’t want to. But I want to improve my life. It sucks, I don’t have to beat around the bush about it, but if you want to accomplish great things…. GET OUT OF BED!
So just some quick pointers to finish up your process…
If you are gaining weight, AND getting fatter, cut down what you eat for dinner. Lunch is all meat. Eat that, until you are full. Dinner is optional, but you should probably have some carbs… you know for the gym in the morning.
Track your workout. If you are getting weaker, eat a little more. You are losing weight and gaining muscle.
Be consistent. If you keep changing your workout, you won’t realize you are losing strength. Have about 5 exercises you measure each week to be sure you are gaining, or stalling. Losing isn’t optional.
Your cardio should be limited to 3 miles a day or less. Marathon runners have low testosterone and are skinny. Don’t be that guy.
Also, the first marathon ever ran resulted in death. That was the point, ultimate human stupidity.
Pull-ups shouldn’t be used to track your strength. Pull ups are great for strength training. However, you can do more when you lose more weight. It is just science really, less gravity=more pull ups.
Thanks for reading,