To gain lean mass and strip body fat is possible but it takes dedication to correct nutrition and training. I love it when people say that, but what exactly does it mean?
For starters, to do this, you do typically need to be in a negative CALORIE (Energy) balance (eating less calories than you are burning) BUT you need to keep your body in a positive nitrogen balance (always have amino acids floating around in your bloodstream).
Keeping it simple, there are 9000 calories in one kilogram (1000g) of bodyfat BUT there are only 4000 calories in 1 kilogram (1000g) of protein – which is actually equal to about 5 kilograms (5000g) of muscle tissue as muscle is about 80% water.
This means you can use energy from your body fat stores to fuel your day even when in negative calories as you have an abundance of stored energy… in fact 1kg of bodyfat would keep us alive about 3-4 days!
If you are eating enough protein, approx. 1.8 – 2.2g per kilogram lean body weight (145g – 175g for someone with 80kg lean body mass) equally throughout the day, you will ensure you body is kept in a positive nitrogen balance to recover and repair your muscle and prevent excessive use of muscle tissue (amino acids) for fuel, which can happen if you are in negative calories and not eating enough protein.
Combine this with a mass building resistance training program and you have the recipe to gain muscle AND lose fat at the same time!
A suitable resistance training program would be 3-5 exercises per bodypart, 4 sets per exercise and 8-12 reps per set. Very simple, just work up in weight on each set until you are failing at 8 reps on your last set. Train only 1-2 bodyparts in one session. Big muscle groups like back and legs should be done alone for best results. Allow 1-2 days rest each week. A great program is 3 days on, 1 day off.
Try not to train for more than 1 1-1/4 hours, any more than this is counterproductive to efficient muscle gain with fat loss.
To help with the fat burning and keeping yourself in negative calories, it’s always important to include cardio exercise, you know, the type that makes your heart beat faster and you breath heavier… at least 6 days a week but preferably every day, do 30-45 minutes. This is a great balance of allowing you to burn the extra calories but preserve and grow lean mass.
One of the best ways to keep yourself in negative calories but positive nitrogen balance is with International Protein’s Iso Cuts Protein. 3 serves per day will provide around half (or more) your protein requirements and also contains 8 metobolism boosting nutrients, including Green Tea, Green Coffee, Garcinia Cambogia and L-carnitine to keep your metabolism on point!