Today it is generally accepted that it is impossible to grow muscles and burn fat at the same time, especially for experienced trainees. However, a number of scientific studies have proven the opposite: this is still possible, but there is a BUT.
There is still considerable debate in the world of fitness and bodybuilding as to whether we are capable of doing these two physiologically opposite things at the same time.
We at Zozhnik long ago placed the text Why you can’t grow muscles and burn fat at the same time in the “Annals” section, and now we are debunking this unequivocal statement (with subsequent amendments to the said article).
So, when is it possible to simultaneously burn fat and grow muscle mass?
Author of books, methods, and simply a scientist and expert Lyle MacDonald
Expert: reducing fat mass and increasing muscle mass at the same time is possible for beginners
First, let's turn to the opinion of one of the leading experts in the fitness industry - Lyle MacDonald. In his article Adding Muscle While Losing Fat, he notes the ability to achieve body recomposition (as they call simultaneous fat burning and muscle growth in the US) for beginners, especially those who have substantial fat reserves.
MacDonald says that when people first start lifting weights, their strength and muscle mass increase rapidly under any conditions . This is all explained by simple logic - previously untrained beginners have untapped potential for growth in strength and muscle mass.
The situation can be compared to two carafes 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 much more water (it has more potential to hold a larger volume of liquid).
Based on observations, MacDonald concludes that beginners are able to grow muscle tissue even on a calorie deficit (due to which fat tissue is lost) - after all, their muscles previously did not receive a stimulus for growth and therefore have a greater reserve than that of trained athletes.
Another case MacDonald talks about is people returning to strength training after a long break . During a break in strength training, people who previously trained not only decrease their strength indicators, but also lose some muscle tissue due to the fact that the muscles have not received a training stimulus for quite a long time to maintain their volume (not to mention growth). In addition to this, during the break, the percentage of body fat increases in people who refuse to train. As a result, a person who had given up training for a long time took a few steps back and thus freed up space in an almost full jug.
This is something impossible.
Muscovite Alexey Eks lost 100 kg and showed what he looked like before starting the diet and what he looks like now. No, he did not disappear, because at the beginning of the weight loss process he weighed 226 kg.
Eks is a well-known editor, author and producer of TV shows on STS and Channel One among KVN. The man has always been overweight, but by 2020 he had reached some unimaginable levels. After a trip to the 2018 World Cup in Volgograd, he bought commercial scales, because the usual ones could no longer show Alexey’s correct weight.
“The scales showed 226 kg. I was somewhat… surprised (unpleasantly) and went to Crimea for a week,” recalls Eks. The Crimean trip did not help - he lost only 2 kg: “As in the joke: “With your weight, it’s like getting a ruble discount when buying a Volga.” The KVNSchik worked hard and lost exactly one hundred kilograms in two years.
As a result, Ex changed his 10XL clothes to 3XL, and his pants size decreased from 86 to 64. Alexey does not give up losing weight, as he considers the optimal weight for his height to be 190 cm to be around 95-96 kg. The intermediate goal is 130 kg. “So there are at least three more episodes of this “show” ahead,” the comedian concluded.
In the comments on Twitter, Ex's story was greeted with delight.
How awesome!!! I'm in a hurry simply from such willpower!
— Tamasinabeansun (@tamasinabeansun) July 8, 2020
Amazing determination, bravo! Taking off my hat!
— Natalia (@Di_centa) July 8, 2020
Cool!!
— Danila Makhalin (@McMakh) July 8, 2020
Well done!!!
