BUILD MUSCLE LOSE FAT
Traditionally many gym goers go through cycles of ‘bulking’ and then ‘cutting’. Basically going from adding weight, preferably muscle, then going through a phase of reducing weight, preferably body fat.
I see many people getting this completely wrong. When they aim to ‘bulk’ and add muscle, they end up just getting far. When they try to ‘cut’ they end up losing muscle and just becoming skinny.
What if you focus on building muscle and dropping fat simultaneously? It would appear that both strategies are at opposite ends of a spectrum but hear me out.
I used to sit between 12 and 12 1/2 stone in bodyweight, yes I was lean but I wanted to put on muscle without gaining weight. I lifted weights, done plenty conditioning work and stuck to a lower carb diet.
Over the past 3-4 years I have put on around 20 pounds whilst still keeping a low body fat % – around 8-10%.
How did I manage this? Things started to change when I started training with people like @marckgoran and @ironmacfitness
I thought I trained hard, but the training with these guys were on another level. The sessions were much more intense and moved me out my comfort zone.
I found I couldn’t train at this level without increasing my calorie intake and improving my recovery.
I started slowly increasing my body weight but I was surprised to find I was still maintaining a lean physiqe which I hadn’t experienced before. Any time I tried to gain weight previously, I just put on body fat.
I have not saw any research on this, this is just my own personal experience, I’m sure there are studies out there – if anyone has saw these, send them my way.
If your goal is to build muscle and drop fat at the same time, I believe it can be done, however – the intensity of your workouts must increase significantly. You can’t just start shovelling more food into your mouth without upping the training.
You also won’t be able to train at this level if don’t recover properly.
There’s 3 months till the year is out, if you’re struggling to make progress try this approach.
✔More Food
✔More Intensity
✔More Recovery
Coach Milligan 