Normally speaking this is often cited as not possible; which is not far from the truth. One cannot lose and gain at the same time, the math does not work.
When losing weight, the first tissues that the body targets are the muscles and consequently the weight loss is accompanied by loss of muscle mass. At the end of the day, to lose weight one has to create a greater demand than supply for the body, which can translate into lesser calories available as glycogen than what is demanded by the body for the work that it is doing. The glycogen is first exhausted. It is then that the body decides to dig into its stores, also targeting the muscle mass in addition to the fat stores. The body strives at balance and ensuring survival. Thus reducing muscle mass additionally helps the body in ensuring that the fat stores do not get depleted quickly, as large muscles use up a lot of energy and lean mass, creates greater energy requirements for any physical activity.
So mathematically speaking, if one continues to diet and exercise indefinitely, the muscles should completely atrophy and one would move into being anorexic. However, this rarely happens. One will notice the muscle loss initially and then it seems to stabilize at a certain level, while the flab continues to deplete and soon one starts to get leaner and also tougher. Yes..if one just carries on after excess flab has completely depleted, then the muscles will again start to give. This is what happens to people who suffer from anorexia.
Again this is about balance. The body will try to maintain a level of lean mass to be able to carry on the regular physical activities that the body has to perform. This is the stabilized muscle mass that I have mentioned. Thus the effort should be to train the body to regular exercise level such that the body stabilizes at a higher level of musculature and targets the fat instead. While starting a weight-loss [or rather a fat loss] program, ample stress has to be laid on exercises that require strength and endurance. This will ensure that the muscle loss is kept to the minimum.
What will happen then, is that the fat will start to go away, the muscles will get toned and the skin will tighten. Visually this will give one the impression of added musculature as the body definition will begin to show. Although this is not any actual gain in muscle mass; mentally this shows and feels like one has built muscle.
The ultimate goal for anyone losing fat with diet and exercise, is to gradually phase out the diet and carry on the exercise. The exercise levels inevitably increase as the body become fitter and the person's endurance levels go up. Thus, what used to feel like a tiring workout starts to feel normal and the time taken to do a workout gets shorter as days go by. This is what one should do, anyways. One cannot live on a diet all of ones life. The idea is to continue to eat healthy, without depriving oneself and to lead a healthy life of exercise, which the body needs to stay healthy.
Most people can sustain a deprived diet for a couple of months. Then the easing off stage kicks in and one notices that the results slow down; which is but obvious. This could be one time for the person to start building muscles by starting off weight bearing or isometric exercises of a greater intensity than before. Ideally this should mean that the fat burning stops, but does not increase and the body starts to concentrate on building muscle mass.
This can be phased and followed by another bout of dieting to lose flab. The difference this time will be that the muscle mass is greater than before and thus the fat burning will be quicker. There will, again, be a degree of muscle loss but the loss will be significantly lesser than what has been built, thus the net result will be leaner and bigger muscles.
Do note though, this concept is not restricted to people who dream of being body builders and the muscle that I refer to is not necessarily the massive muscles that ones sees in bodybuilding magazines. Good musculature is what we all need to have and adds to our overall fitness.
This, in short, is the concept that I have applied to myself and so far, has worked quite well, both in terms of fitness levels and general health in addition to fat loss and strength gain. I thought I would share this with you.
When losing weight, the first tissues that the body targets are the muscles and consequently the weight loss is accompanied by loss of muscle mass. At the end of the day, to lose weight one has to create a greater demand than supply for the body, which can translate into lesser calories available as glycogen than what is demanded by the body for the work that it is doing. The glycogen is first exhausted. It is then that the body decides to dig into its stores, also targeting the muscle mass in addition to the fat stores. The body strives at balance and ensuring survival. Thus reducing muscle mass additionally helps the body in ensuring that the fat stores do not get depleted quickly, as large muscles use up a lot of energy and lean mass, creates greater energy requirements for any physical activity.
So mathematically speaking, if one continues to diet and exercise indefinitely, the muscles should completely atrophy and one would move into being anorexic. However, this rarely happens. One will notice the muscle loss initially and then it seems to stabilize at a certain level, while the flab continues to deplete and soon one starts to get leaner and also tougher. Yes..if one just carries on after excess flab has completely depleted, then the muscles will again start to give. This is what happens to people who suffer from anorexia.
Again this is about balance. The body will try to maintain a level of lean mass to be able to carry on the regular physical activities that the body has to perform. This is the stabilized muscle mass that I have mentioned. Thus the effort should be to train the body to regular exercise level such that the body stabilizes at a higher level of musculature and targets the fat instead. While starting a weight-loss [or rather a fat loss] program, ample stress has to be laid on exercises that require strength and endurance. This will ensure that the muscle loss is kept to the minimum.
What will happen then, is that the fat will start to go away, the muscles will get toned and the skin will tighten. Visually this will give one the impression of added musculature as the body definition will begin to show. Although this is not any actual gain in muscle mass; mentally this shows and feels like one has built muscle.
The ultimate goal for anyone losing fat with diet and exercise, is to gradually phase out the diet and carry on the exercise. The exercise levels inevitably increase as the body become fitter and the person's endurance levels go up. Thus, what used to feel like a tiring workout starts to feel normal and the time taken to do a workout gets shorter as days go by. This is what one should do, anyways. One cannot live on a diet all of ones life. The idea is to continue to eat healthy, without depriving oneself and to lead a healthy life of exercise, which the body needs to stay healthy.
Most people can sustain a deprived diet for a couple of months. Then the easing off stage kicks in and one notices that the results slow down; which is but obvious. This could be one time for the person to start building muscles by starting off weight bearing or isometric exercises of a greater intensity than before. Ideally this should mean that the fat burning stops, but does not increase and the body starts to concentrate on building muscle mass.
This can be phased and followed by another bout of dieting to lose flab. The difference this time will be that the muscle mass is greater than before and thus the fat burning will be quicker. There will, again, be a degree of muscle loss but the loss will be significantly lesser than what has been built, thus the net result will be leaner and bigger muscles.
Do note though, this concept is not restricted to people who dream of being body builders and the muscle that I refer to is not necessarily the massive muscles that ones sees in bodybuilding magazines. Good musculature is what we all need to have and adds to our overall fitness.
This, in short, is the concept that I have applied to myself and so far, has worked quite well, both in terms of fitness levels and general health in addition to fat loss and strength gain. I thought I would share this with you.