5 weight loss confusions

weight loss confusions

When you start losing weight, you will learn new things. And over time, you will notice that there is conflicting advice. Here are 5 weight loss confusions that you can avoid to stay on the track to reach your goal.

I wrote 2 articles (Part 1 and Part 2) about fitness vocabulary to know the basics of fitness.

Confusion 1 – Do sugar and carbohydrate get fat?

There are two things to influence a lot of people to use a diet: a clear description and a fascinating plot. This combination is a strategy based on the use of emotions by marketers. That’s why people buy a diet low in fat, low in carbohydrates or low in sugar.

There is an example of the combination:

“People say that you are not healthy because you eat a lot of junk food. That’s not true, you’re not inattentive. You are trapped in fraudulent science and processed foods”.

Let’s see if there is a difference between different trend diets:

  • This scientific study is about Ketogenic low-carbohydrate (KLC) and Nonketogenic low-carbohydrate (NLC) diets. The result is that to lose weight, there is no difference between the two.
  • This study focuses on diets containing various amounts of carbohydrates, protein, and fat. The result is that low-calorie diets help to lose weight, no matter the quantity of the three.
  • This study is about the difference between a low-fat diet and a low-carbohydrate diet. The result of this 12-month weight loss diet research shows that there is no difference. Dietary effects on weight loss didn’t include genotype patterns and baseline insulin secretion. Unfortunately, It was not possible to see which of these 2 types of diets was useful for whom.
  • This study shows that there is no reason to exclude added sucrose in weight loss diets.

With these several studies, you can learn some principles:

  • Overeating can make you fat. It’s not a unique food.
  • If you eat more calories than you burn, you will gain weight, even if you ingest healthy food.
  • If you eat fewer calories than you burn, you will lose weight. It doesn’t matter how much sugar or carbohydrates you ingest.

Confusion 2 -Can I burn fat in a specific part of my body?

There is confusion created by magazines or newspapers. You can see training plans that aim to thin the thighs or fat of your arm or other body parts.

The reality is different. Scientific studies show that training a specific muscle boost blood flow and lipolysis. In fact, lipolysis is the process of decomposition of fat cells into energy. The study is here.

Work a muscle burn calories and gain muscle. It helps to burn fat that covers the muscle but not in large quantities. The study is here and here for abs exercise $.

Confusion 3 – What is the best choice to burn fat: lift weight or cardio?

Most of the time, when people want to lose weight, they do cardio like biking, jogging or other.

Cardio is a part of the process, but it is not enough. Study here.

Studies show that a lot of people gain more weight when they start cardio. Study here .

Here the reasons why cardio is not enough to weight loss:

  • It burns only the calories of the last meal – when you do 30 minutes of cardio, your body uses the last calories you eat. To reduce your weight, it is necessary that your body also burns the calories you store. You need to reduce the amount of fat you store in your body.
  • Body adaptation allows you to use fewer calories for exercise – Studies show that the body over time uses less and less energy to do an exercise. The consequence is that you burn fewer calories and stagnate (plateau). Sometimes people do more cardio to get over the plateau. This seems like a good idea, but it causes muscle loss and a decline in metabolism. Here the study .

Scientific studies show that it is a nice method to keep muscle and lose fat. Unfortunately for the majority of people, weightlifting has a bad reputation.

Research from Duke University revealed something interesting. It was with 196 overweight women/men between 18 to 70 years old separated into three groups:

  • Group 1: Three days of one hour of weightlifting training per week
  • Group 2: Three days of cardio per week. 45 minutes at an average level.
  • Group 3: Three days of weightlifting and cardio per week.

Something surprising happened after eight months. Group 2 lost the most weight but also lost the most muscles. Group 1 lost the most fat and gain muscles. This means that the combination of weightlifting and cardio has different effects. This makes you lose less weight because of muscle gain. Also, this makes you lose more fat because of several physiological causes. Here is the study.

Confusion 4 – Does a diet can disturb my metabolism?

There is a term that is often used when people talk about diet, it’s metabolic damage. Metabolic damage means that there is a disorder in diverse physiological structures. The consequence is that your body burns fewer calories than you need in relation to your body weight. It can take weeks or years to fix it.

The confusion comes from stories where someone has failed to lose weight. For example: “He gained weight with a very low-calorie diet and an intense workout program”. Because of these stories, a lot of people believe that a diet can disrupt their bodies.

Take a look at the scientific field. Some studies show that a long period of very low-calorie diet affects metabolism.

Click here for the study .

When you reduce your weight by 10%, your metabolic rate can drop. For example, a diet with few calories, little protein, and no weightlifting program.

These metabolic adjustments can continue after the period of weight loss. This is real for people who use radical diets to lose weight. It is possible to stop these changes by eating more calories, more protein and lifting weights.

Click here for the study.

Confusion 5 – Can a diet put the body into famine?

A lot of people see a diet like deprivation or a famine. They tell a lot of stories such as: “Be careful with your calorie reduction, don’t be too radical. This can slow down your metabolism and make it more difficult to lose weight.

The best way to avoid metabolic damage is to have a slight reduction in calories. When there is a reduction in calories, your body responds by stopping weight loss.

There is a study on human metabolism, click here.

This research began in 1944, at the end of the Second World War. At that time, there were many hungry people in Europe and it was important to help them in the healthiest form. 36 people chose to starve in the same state as the prisoner of war camp.

For six months, the volunteers performed several hours of manual labor and ate about 1,500 calories a day. They walked also 22 miles a week. It was difficult at the end of the experiment because some men had almost starved to death. They only had skin on their bones.

There is a surprise, their metabolism was not devastated. When the volunteers lost 25% of their body weight, their metabolism also lost 20%. In contrast, scientists expected more than a decline of 20 percent after six months.

The second step of this experiment is to help the 36 individuals to regain their normal weight. This recovery plan lasts 12 weeks. The average metabolic rate was 10 percent lower than predicted by scientists.

This research shows that the “famine mode” diet is not true. All the volunteers continued to lose weight until the end. Of course, the speed of losing weight decreased but not stall.

When you see someone eats 1500 calories per day and have a workout program for six months and lose weight. Why are you skeptical about the efficiency of a basic diet?

I hope it helps you to stay on track to have a better body.

Share this article if you think it can help someone you know. Thank you.

-Steph

What Words To Know In The Fitness (Part 2)

black man fitness yoga

This part of what words to know in the fitness is more about diet and nutrition. If you didn’t read the first part, click here.

Healthy

  1. A healthy body has a lot of energy and strength. This means that the body doesn’t have any dysfunction, damage, illness or pain.
  2. Something healthy can be emotional, mental or physical

Hormone

A hormone is a chemical. Body fluids or blood carry it to organs and cells for a specific function.

Cholesterol

Cholesterol is a material soft and waxy in body tissues. It’s an essential element to create cells and different hormones.

Food

Food is a physical thing. The body absorbs it and uses nutrients to provide the energy and growth needed.

Diet

  1. A diet is the food and drinks food ingested by an individual.
  2. A diet is a certain plan for managing a person’s food and drink. This plan has a specific goal such as gaining/losing weight or others.

Nourish

To nourish is the act of bringing food or other materials to help the body to be healthy and growing.

Nutrition

Nutrition is the mechanism to nourish the body. It’s helpful to be healthy by creating and changing tissues.

Nutrient

A nutrient is a material. An organism needs it to stay alive and grow.

Macronutrient

A macronutrient is a nutritional component in a huge amount needed for a diet. It is usually composed of carbohydrates, fat, minerals (magnesium, zinc, etc) and protein.

Vitamin

A vitamin is a materiel. An organism needs it for cells can work and grow.

Mineral

A mineral is a natural material without carbon from the earth. There are several such as zinc, magnesium, sodium, potassium, etc. The body needs minerals to create hormones, regulate the heartbeat, or produce bones. They are essential for many physiological functions.

Sugar

Sugar is a carbohydrate in the sweet category. It comes from fruits, grains, plants, and other sources.

Glucose

Glucose is sugar. It is available in nature and is an essential source of energy. Glucose composed of several carbohydrates

Blood Sugar

  1. Blood sugar is glucose in the blood
  2. Blood sugar is the accumulation of glucose in the blood. The method of measurement is in milligrams of glucose per 100 milliliters of blood.

Sucrose

Sucrose is a sugar. It is available in nature from plants, sugarcane or sugar beets. Sucrose is usually called table sugar.

Fructose

Fructose is a sugar in the sweet category. It comes from fruits and honey. The liver turns fructose into glucose and puts it in the blood.

Galactose

Galactose is a sugar. It comes from dairy products. Besides, it has the same process as fructose with the liver.

Lactose

Lactose is a sugar. It comes from milk.

Glycogen

Glycogen is a carbohydrate. It comes from the liver and muscle tissue. It stores energy and transforms that energy into glucose for the needs of the body.

Simple Carbohydrate

A simple carbohydrate is a carbohydrate. It decomposes fast into glucose for the body’s needs. In the simple carbohydrate category, you can find sucrose fructose or lactose.

Complex Carbohydrate

A complex carbohydrate is a carbohydrate. It’s a simple carbohydrate chain. Not to mention the fact that it takes time to decompose into glucose.

In the complex carbohydrate category, you can find vegetables, whole grains or beans.

Starch

Starch is a complex carbohydrate. It comes from vegetables and fruits. This is also used in certain food to thicken them.

Fiber

Fiber is a carbohydrate. It comes from foods such as grains, legumes, vegetables or fruits.

Insulin

Insulin is a hormone. It comes from the pancreas and during eating, it released in the blood. Insulin helps fat tissue, organs, and muscle to store and use the food’s nutrients.

Index

An index is a structure for organizing information. This allows to analyze it and compare it to different information.

Glycemic Index

The glycemic index (GI) is a numeric structure. It lists the rate at which the body turns food into glucose. This food classification is a scale from 0 to 100 based on the influence of food on blood glucose.

55 and under on the index is low. 56 to 69 on the index is medium. 70 and above on the index is high.

The fact than the liver transforms fast the simple carbohydrates, they have a high GI level. White potato has 82,.white rice has 89, white bread has 71, and sucrose has 65.

In contrast, the liver transforms slower the complex carbohydrate. That’s why they have a low IG level. Whole grain pasta has 42, peanuts have 7, black beans have 30, and apples have 39.

Fatty Acid

A fatty acid is an acid. It comes from fat or oil from plants and animals

Essential Fatty Acid

An essential fatty acid is an acid. It’s crucial for human beings because the body can’t create it. Foods provide it.

Saturated Fat

Saturated fat is fat. It can be solid at room temperature. It comes from plants and animals. Not to mention you can find it in palm kernel oil, cottonseed oil, coconut oil, lard, butter, cheese, cream, and meat.

Unsaturated Fat

Unsaturated fat is fat. It can be liquid at room temperature. It comes from plants and animals. You can find it in fish, oils vegetable, nuts, and avocado.

Trans Fatty Acid

Trans fatty acid is an unsaturated fatty acid. It’s available in nature and in an artificial way. You can find it in processed foods such as frozen dinners, ice cream, fast food, pastries, and cereals. Foods with “hydrogenated oil” have trans fatty acids.

Milligram

One milligram is a metric unit of weight. 1000 milligram is one gram.

Milliliter

One milliliter is a metric unit of capacity. 1000 milliliters is one liter. One liter is about 4.2 cups.

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Control Cortisol To Keep Muscles (Part 1)

cortisol hormone organ body

Cortisol. It’s a weird name that I hear rarely. One time, in the gym, a guy told me to be careful about it. When I asked him what is it, he told me: “It’s the stress”. Follow this logic, we stress every day, it means each day we lose a little bit of muscle? It makes no sense. The first time I tried to learn about it, I didn’t understand anything. Cortisol is a hormone and you have to learn some medical things. I didn’t like this situation, because I wanted to know how to control cortisol to keep muscles.

This week, someone told me about cortisol and his explanation was very vague. I see that many people are afraid of it because they don’t understand it. It’s time to go deeper to understand Cortisol, because the body doesn’t create it to destroy itself.

What is its role

role

Cortisol is a stress hormone and it works like a type of alarm system in your body. It controls your fear, motivation, mood to handle dangerous situations. This hormone has several role:

Organize the energy of the stores

It organizes all type of energy that your body has to always be functional for a dangerous event. It means amino acids from muscle tissue, muscle and liver glycogen and fatty acids from body fat.

Stabilize blood sugar levels

When your blood sugar levels are very low, it helps to keep normal levels.

Boost your stamina and attention

Cortisol boosts Phenylethanolamine-N-methyltransferase (PNMT). PNMT is an enzyme that transforms noradrenaline to adrenaline. This method increases your adrenaline’s rate.

Boost the power of muscle contraction

This is a consequence of a high rate of adrenaline.

Boost the power of heart contraction and rate

It’s an effect of a high adrenaline’s level. Oxygen move better to muscle

Weaken the immune system

When there is a threatening situation, the body needs all the resources possible. For example, a fight. The high rate of cortisol will weaken the immune system to have the maximum of energy possible. When the rate decreases, the immune system has the full power back to repair the damage from the fight.

All these roles help you to get through an unsafe situation and survive. The thing is if the cortisol has a high rate for a long time, it can create problems in your body. Let’s see in different areas how cortisol can be bad.

Muscle Gain

gain muscle

A high rate of cortisol for a long period can impact muscle in a unhealthy way with these methods:

Muscle is less feed by food

Muscle receive fewer amino acids to create new tissue. Restocking of glycogen stores is decline too.

Boost muscle damage

There is a high level of protein damage (catabolism) than protein synthesis (anabolism). This is why we say “stress (cortisol) eat the muscle”.

Muscle take more time to repair

The immune system is very important to repair muscle. When a high rate of cortisol is recurring, it weakens the immune system.

Boost myosatin

Myostatin is a myokine, a protein created by the muscle and it limits its growth. It means when you have a high rate of myostatin, it limits your muscle gain.

On the long term it declines testosterone rate

Pregnenolone is a hormone that creates testosterone and cortisol. To have a high rate of cortisol, your body needs a huge amount of pregnenolone to make it. It means there will be less pregnenolone to create testosterone.

At the end of your training session, the level of your protein synthesis is big for around 24-30 hours. This is the period where your body repairs your muscle and add new tissue. When your immune system is fragile, your body uses these amounts of hours to only repair the breakdown you caused. Your body is not able to produce new muscle, it means you don’t gain muscle.

Recovery

fat loss weight

A long period of high rate of cortisol can impact your recovery in these ways:

Decrease the production of growth hormone

At night you have a natural spike of growth hormone and a high rate of cortisol disrupt your recovery. When your recovery is not optimal, you don’t progress.

Decline muscle glycogen storage

Gycogen is critical in the process of recovery.

Speed down the reparation of muscle

Growth hormone maintains, build and repair tissue. It means it also builds muscle mass. You gain muscle by repairing muscle. When the cortisol decreases the production of growth hormone, you don’t have results.

Increase adrenaline rate

Adrenaline (or epinephrine) is a helpful hormone before a workout session. It boosts your cardiorespiratory activity (more oxygen to the muscles). It also improves your metabolism, your mood, and your body is more reactive. Before to go to bed, it doesn’t help you to sleep.

Fat loss

The famous coach Charles Poliquin said that when you have too much cortisol, it stores your fat in abs. There is a problem here because cortisol has also as function to organize stored energy. Fat is a kind of energy for the body. It means cortisol doesn’t store fat, you know, fat is energy.

Another function of cortisol is that is a fat loss hormone when the rate is high while a short time. If the high rate is recurring, it complicated the action to fat loss.

Decline the transformation of hormone T4 to T3

A little explanation about these hormones. The thyroid is a gland in the neck. It creates three hormones: triiodothyronine (T3), thyroxine (T4) and calcitonin. T3 and T4 adjust the temperature of your body, your metabolism, and your heart rate. T3 usually sticks to protein in your body.

The thyroid creates a lot of T4 to change it in T3. T3 modifies the metabolism rate. When you have a high rate of metabolism, you burn more calories. In the case where your body has a low level of energy, the thyroid creates less T4. Fewer T4 means fewer T3 and the result is a low metabolism rate and the body burns fewer calories.

Do you remember what happens in a situation when your body lacks food? The cortisol rate is high to keep blood sugar stable and organize stored energy. This is a mechanism of the body to survive since the prehistoric era. Today is good because access to food is better. Unfortunately, cortisol can have a high rate because of other stress factors.

Insulin resistance

Cortisol boosts the blood sugar rate in a crisis event (lacking food, running away or fighting). These emergency circumstances allow the body to release glucose for energy. When people are sedentary and the blood sugar level is high, it’s not good. The level stays longer high and can drive to hyperglycemia. The body to avoid it creates insulin to decline the rate of blood sugar to a normal level.

Imagine a situation where cortisol’s rate is high a lot of time. It boosts the blood sugar levels and the body produces insulin every time. The result of this is insulin resistance. In the plan to lose fat, settle a caloric deficit is crucial. Unfortunately, insulin resistance and a metabolic rate low make the process more difficult. It can even create a surplus of fat.

Let’s be things clear, insulin alone doesn’t make you fat, it stores the elements of your food. It’s when insulin has a high rate that is tough for the body to use fat in a good way.

Insulin resistance means that the cells work badly with insulin. The result is the body needs to create more insulin to do the same task with the cells. When there is a huge amount of insulin, it takes more time to go back to the normal level. When there is a big quantity of insulin for a long time, the body has trouble to use fat.

It is the same thing for cortisol. Alone, cortisol doesn’t make you fat. It’s when cortisol has a high rate that is tough for the body to use it in a good way.

Share this article if you think it can help someone you know. Thank you.

-Steph

Manage Your Lipids

lipids nut avocado fish oil seed

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

Lipids help with brain function and hormones production like testosterone. Lipids are also the element that is the most energetic : 1gr of lipid is 9kcal while 1gr of protein or carbohydrate is 4kcal.

Lipids create the fat of living beings, which is why we most often use the word « fat ». There is 4 fat’s type :

  • Harmful fat – These are transformed fatty acids like partially hydrogenated oils. We find them everywhere, that’s why it’s important to have an ingredients label on foods.

  • Bad fat – These are saturated fatty acids

  • Neutral fat – These are monounsaturated fatty acids and they’re very beneficial for health.

  • Good fat – These are polyunsaturated fatty acids that are very beneficial. There are 2 families, omega 3 and omega 6. If your body has too much omega 6, it creats health problems.

Type

Harmful fat

It’s fatty acids that are partially hydrogenated oils that are, for example, in Nutella, candy, cookie, fast food and all pastries. It’s advisable to eat them moderately otherwise they create health problems. And unfortunately the majority of people consume this type of fat too much.

Bad fat

It’s fatty acids that are, for example, in butter, beef, cheese, coconut oil and cold cuts. Overeating this type of fat increases the insulin resistance that can cause diabetes. It also decrease the ability of your body to use this type of fat as energy.

But be careful because not all foods that contain this type of fat are equal. Take the example of coconut oil. Coconut oil is full of lauric acid which has excellent antibacterial and digestive properties for the body. This coconut oil is very rich in MCT (Medium Chain Triglyceride) whick is convenient to use to be shreddedd because it helps the fat’s oxydation and keep your muscle mass.

Fatty acids that are in bad fat have an important role in the testosterone’s production, that why it’s recommended to consume it in average quantitiy.

Neutral fat

It’s fatty acids that are, for example, in olive oil, almond oil, macadamia nut, brazilian nut, avocado and oleic sunflower oil. It’s important to diferentiate between oleic sunflower oil and classic sunflower oil. Classic sunflower oil has a lot of omega 6 and this create a lot of inflammation and other health problems. On the other hand, oleic sunflower oil contains oleic acid. Oleic acid has properties that control cholesterol levels by lowering your bad cholesterol and boosting your good cholesterol. Oleic acid is also good for the memory.

Good fat

It’s essential fatty acids, which means these are fats aren’t produced by your body. That’s why they’re important to consume. A deficiency of these good fats will create health problems. There are 2 families : Omega 3 and Omega 6.

Omega 3 : The source of omega 3 are fatty fish like sardines, mackerel, anchovies, salmon and tuna. There are also plant sources such as flaxseed, chia seeds, brussels sprouts, walnuts. It’s recommended to consume the animal source because they’re richer in omega 3 than vegetable sources (unless your eat huge amount of grain).

Omega 6 : The source of omega 6 are, for example, classic sunflower oil or soybean. All these foods with too much omega 6 are too present in the supermarkets. Omega 6 creates a lot of inflammation problem in your body, while Omega 3 decrease inflammation.

Consumption

lipids nut avocado fish oil seed

According to scientists, there is a ratio for having a healthy body. This ratio is :

  • -4/1 so 4 = omega 6 and 1 = omega 3

  • Or 1/1 so 1 = omega 6 and 1 = omega 3

The majority of people consume 20/1 so 20 = omega 6 and 1 = omega 3. That’s why a lot of people have health problems.

Lipids consumption is related to body weight. For exemple, take a person who weighs 85kg and who is beginner/intermediate :

  • To gain mass, it’s 0.9gr to 1gr per kilo of bodyweigth so 0.9 x 85 = 76.5 and 1 x 85 = 85. Which means between 76.5 and 85gr of lipids per day.

  • To be shredded, it’s 0.5 to 0.8gr per kilo of bodyweight so 0.5 x 85 = 42.5 and 0.8 x 85 = 68. Which means between 42.5 and 68 of lipids per day.

Now, take a person who weighs 100kg and who is a pro :

  • To gain mass, it’s 1gr to 1.5gr per kilo of bodyweight so 0.9 x 100 = 100 and 1.2 x 100 = 120. Which means between 100 and 120gr of lipids per day.

  • To be shredded, it’s 0.9 to 1.5gr per kilo of bodyweight so 0.9 x 100 = 90 and 1.5 x 100 = 150. Which means between 90 ans 150gr of lipids per day. A pro can take 150gr of lipid because he decreases carbohydrates.

These amount of lipids are to be divided between 4-5 meals a day for ease of digestion.

To be shredded, it’s really important to consider MCT

You have to pay attention to MCT (Medium Chain Triglyceride) because it increase your thermogenesis. Thermogenesis is what turns calories into heat and increases your metabolism to burn more fat. MCT helps you to be shredded by keeping your muscles mass as much possible.

It’s recommended to take 2 teaspoons of MCT per day, otherwise you will poop everywhere.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

The Bulking’s Myth

bulking

I read an article on T-Nation  and here is what I learned

Here’s what you need to know :

  • After a certain point, your ability to gain muscle will not go faster by consuming more food.

  • The body can’t build more than a few kilograms (pounds) of muscle in a month. Remember that the weight you gain is not only muscle.

  • There is a better way to gain muscle. Don’t used the bulking period as an excuse to eat junk food.

The gluttony game

To have more volume you have to eat more, we agree. You will be able to gain a large amount of muscle mass only if you eat enough calories and nutrients to help your body to build muscle. For those who take steroids, that’s another story. In fact, if you don’t eat enough, it’s possible that you lose muscle even if you train hard. More you eat, more you grown.

But not so fast

If you don’t eat enough, your muscle growth will stagnate but that doesn’t mean that if you eat more, you will gain much more muscle.

A major mistake that you can do when you train to have a muscular physique and aesthetic, it’s eating too much junk food and have a high percentage of body fat to boost your muscle growth.

When you are natural, your body has a limited ability to build muscle. The amount of muscle you can build depends on the ability that your body has to synthesize new muscle tissue from protein you eat.

The ability of your body to synthesize the protein depends on your natural testosterone levels, your testosterone with your cortisol ratio, your insulin sensitivity and your genetics.

You can eat the amount of food that you want, you can’t change your ability to synthesize protein. Overeating will increase your body fat percentage.

Your body is a construction worker

body under construction

Imagine that your muscles is like a house you trying to build. The bricks are amino acids (from proteins) and the money to pay construction workers are carbohydrates and fat you eat.

If you don’t give enough bricks (protein), they will not be able to build the house as fast as they can. A deficiency in protein means a slow muscle growth.

If you don’t pay your construction workers enough with nutrition, they will not be motivated to work hard. If you really don’t pay your construction workers, they will even destroy your muscles (catabolism due to a too low calories intake ).

In summary, if you don’t eat enough protein and calories, you will gain muscle very slowly.

Giving more bricks (protein) to your construction workers , they will be able to build the house faster. But at some point, sending too many bricks will not speed up the construction speed. For example, your construction workers can add 1000 bricks per day in a wall. If you give them 2000 bricks, it will be useless because it will exceed their ability to work. This is the same thing for the salary (calories).

The athletic threshold

« But I gained 6.7kg (15lbs) in 3 months and I didn’t gain fat »

This is something we often hear. If it’s possible to gain only a few kilograms (pounds) of muscle per month, why so many people say they have gained much muscle without gaining fat ?

It’s possible to gain muscle without gaining much fat and the answer is : an athletic body. An athletic body isn’t the body you see in bodybuilding competitions. An athletic body has a body fat percentage between 10-20%.

The guy believe he gained 6.7kg (15lbs) of solid muscle because visually, he looks to have kept the same body fat’s percentage. But if we look in detail, he gained 2.7kg (6lbs) of muscle, 3.1kg (7lbs) of glycogen and 0.9kg (2lbs) of fat in a period of 3 months.

Here are two situations :

Situation A

  • Go on a bulking phase

  • Gain 11.3kg (25lbs) over a period of 6 months

  • The details of 11.3kg (25lbs) is 2.2-4.5kg (5-10lbs) of muscles and the rest is 0.9-1.8kg of glycogen (2-4lbs) and 4.5-6.8kg (10-15lbs) of fat.

  • To lose the excess fat, you have to do a strict diet. If you are extremely strict, you can expect to lose 0.4-0.9kg (1-2lbs) of fat per week without losing muscle.

  • The best scenario is 6-12 weeks to lose fat. Otherwise 12-20 weeks.

Situation B

  • Increase your calories but just enough to give your body the nutrition needed to maximize your muscle growth.

  • You gain 0.6kg (1.5lbs) of muscle per month with less fat.

  • After 6 months, you gain weight 2.2-4.5kg (5-10lbs) but only 1.3-2.2kg (3-5lbs) of fat.

  • To lose fat, you need to do a diet for a month.

The best way

Many people ruin the potential of their body with the internet gurus tips that advise eating as much as possible (even junk food). Result, a lo of unnecessary fat that gives the impression of being muscular.

Many people don’t eat enough to help muscle growth but eating too much or eating junk food isn’t the solution. We must calculate the number of calories that we have to take a day and select food throughout the year.

Did you go in a bulking period ?

-Steph