How To Gain Muscle And Lose Fat At The Same Time

“How can I gain muscle and lose fat at the same time?” That’s right up there
with “How do I get six pack abs” as one of the most frequently asked fitness
questions of all time. The problem is, when you ask it, you get all kinds of
conflicting answers – even from experts who are supposed to know these things.
So what’s the deal? Is it really possible to lose fat and build muscle

Short answer: Yes, you can gain muscle and lose fat at the “same time.”

Long answer: It’s difficult and it’s complicated. Allow me to explain…

First we have the issue of whether you really lose fat and gain muscle at the
“same time.”

Well, yes, if your definition of the “same time” is say, a month or 12 weeks.
But in that case, you’re probably not gaining muscle at the “same time”
literally speaking, as in, right now this very moment you are reading this, or 7
days a week, 24 hours a day for months in a row.

The best explanation for what’s really happening is that you alternate between
periods of caloric surplus (anabolism) and caloric deficit (catabolism) and the
net result is a gain in muscle and a loss in body fat.

You see, if you stay in a calorie surplus, it’s the body’s natural tendency for
body fat and lean body mass to go up together. And if you stay in a calorie
deficit, it’s your body’s natural tendency for body fat and lean body mass to go
down together.

There may be exceptions, but the general rule is that it is very difficult to
gain muscle and lose fat at the same time – the mechanisms are mostly
antagonistic to one another. When it does happen, it’s almost always the result
of “unusual conditions” – I call them X factors.

The 4 X-Factors

The first X-factor is “training age” . Ever hear of “newbie gains?” The less
trained your body is and the further you are from your genetic potential, the
easier it is to gain muscle. The reverse is also true – an advanced bodybuilder
with 20 years experience would be thrilled just to gain a few pounds of solid
dry muscle in a year!

The second x factor is muscle memory. It’s easier to regain muscle you’ve lost
than it is to gain new muscle in the first place (ergo, the fat out of shape
semi retired bodybuilder who starts training again and blows up and gets ripped

The third X factor is genetics (or somatotype). Ever heard of the “genetic
freak?” That’s the dude who sprouts muscle like weeds even when he’s on the
“50-50 diet” (50% McDonald’s and 50% pizza)” and he never gets fat. (That dude
chose the right parents!)

The fourth X factor is drugs. It would stun (or sadden) you if you knew how many
people take performance and physique-enhancing drugs. I’m not just talking about
pro bodybuilders, I’m talking about “Joe six pack” in the gym – not to mention
those fitness models you idolize in the magazines. How did they get large muscle
gains with concurrent fat loss? Chemicals.

I’m not a gambling man, but I’ll place a wager on this any day: I’ll bet that in
99% of the cases of large muscle gains with concurrent large fat losses, one or
more of these x factors were present.

That’s not all! There are actually 5 more X factors related to your body
composition and diet status (the X2 factors). But I’ll have to talk about those

So you’re not a beginner, you don’t take roids, you’re not a genetic freak and
you have no muscle memory to take advantage of. Are you S.O.L? Well, I do want
you to be realistic about your goals, but…

There IS a way for the average person to gain muscle and lose fat at the same

The Secret: You have to change your “temporal perspective!”

Traditionally nutritionists and fitness pros have only looked at calorie balance
in terms of 24 hour periods. At midnight, you could tally up the calories like a
shopkeeper closing out his register, and if the balance were positive, you’d say
you were in a surplus for the day. If the balance were negative, you’d say you
were in a deficit for the day.

But it’s entirely possible that you might pass through periods of “within-day”
surplus where you were in a highly anabolic state (for example, you eat the
biggest, highest carb meal of the day after your workout), and you were in a
deficit the rest of the day.

If you did intense weight training, and you timed your nutrient intake
appropriately, Isn’t it possible that you could gain a small amount of muscle
during those anabolic hours, while losing fat the rest of the day? Granted it
might only be grams or ounces – but what if you kept that up for a week? A
month? Three months?

As you pan out and look at the bigger picture, what if most days of the week you
were in a deficit for the entire day, and on some days you were in a surplus? If
so, then isn’t it possible that over the course of the week, you’d have a small
net gain of muscle and loss of body fat a a result of the caloric fluctuation?

These within-day and within-week phases are called microcycles and mesocycles.
If you also had a primary goal with a longer term focus of several months, say
12 weeks or 16 weeks, that would be a macrocycle.

What I’ve just described is nutritional periodization. Some people call it
cyclical dieting. it’s where you manipulate your calories (primarily by
fluctuating carbohydrate intake, hence (“carb cyclin”) in order to intentionally
zig zag your way through periods of surplus and deficit and create specific
hormonal responses.

The end result: muscle gain and fat loss during the same time period!

I know that someone out there is having a hissy fit because I’ve only talked
about calories: deficits and surpluses. Rightfully so. Calories matter but
there’s more to it than calories – most importantly, hormones and “utrient

If you’re in a calorie deficit you are going to pull energy from your body.The
question is: From WHERE? If your hormones are out of whack and you’re eating
crap, you could lose more muscle than fat in a deficit and gain almost pure fat,
not muscle, in a surplus!

But WHAT IF you could manipulate within day energy balance, use nutritional
periodization AND control your hormones with food and lifestyle strategies?
AHA! NOW you can see how concurrent muscle gain and fat loss are starting to
look possible!

Make no mistake – concurrent muscle gain and fat loss is a difficult goal to
achieve. The good news: difficult does not mean impossible. Or as George
Santayana said, “The difficult is that which can be done immediately, the
impossible, that which takes a little longer.”

The Holy Grail Body Transformation Program: How to Gain Muscle and Lose Fat at
The Same Time Click Here to Get THE HOLY GRAIL!

You can learn more about gaining muscle and losing fat at the same time in Tom
Venuto’s new e-book called, “The Holy Grail Body Transformation System.”

You’ll learn all about nutritional periodization, cyclical dieting, hormonal
manipulation, within day energy balance, nutrient partitioning, AND the all the
X factors, including the 5 “2-Factors” – which are the keys to gaining muscle
and losing fat at the same time.

You’ll also get Tom’s new “TNB” training system, as seen in Men’s Fitness
magazine (the complete, expanded version that Men’s Fitness didn’t have room to

At the moment, The Holy Grail ebook is not for sale separately and there are
only two ways you can get it.

From now until Midnight (PST), May 13th, 2010, you can get a copy of the Holy
Grail Body Transformation program ebook for FREE when you purchase the Burn The
Fat, Feed The Muscle e-book from this web page:

The other way you can a a copy is by joining the Burn the Fat Inner Circle at:

After May 13th, 2010 at midnight PST The Holy Grail will be taken off the market
for a period of time while Tom is collecting case studies and getting feedback
from users, to include in the final edition – which WILL be released for sale
separately later this year.

Visit the Burn The Fat website now and jump on this deal while you still can.

David Grisaffi

About The Author

David Grisaffi majored in physical education and is a certified high
performance exercise kinesiologist with the prestigious CHEK institute.
David holds a total of 6 certifications, he is a high school wrestling
and baseball coach as well as an independent trainer and strength coach,
known especially for his work with professional boxers and golfers.
David is the author of Firm And Flatten Your Abs an online best seller
which teaches you how to lose body fat and develop ‘six pack abs’ while
improving strength, function and athletic power at the same time. You
can contact David or learn more about his programs at

Free Gift for David Grisaffi's Readers Interested in Fat Loss

Leave a Comment, Win a Book: Free Gift for Physical Living Readers Interested in Fat Loss

A good friend of mine, Tom Venuto, has offered to give away a free copy
of his best-selling book The Body Fat Solution: Five Principles for
Burning Fat, Building Lean Muscle, Ending Emotional Eating, and
Maintaining Your Perfect Weight
at This book swept’s best sellers
list when it was released last year in hard cover format and has already helped
tens of thousands of people in their struggle with bodyfat. This book is very
unique because it’s not a diet or even a training book per se. It’s actually received
its greatest acclaim and positive reviews as a book about the psychological and
emotional aspects of fat loss.

One of the major theme’s in the book is that as a culture seeking a
solution for fat loss, we’ve been asking the wrong questions. We’re
accustomed to asking questions like “What nutrition or training program
should I follow?” – but this is not the most important question. The
real question that you should be asking is:

“What makes me follow my program?” And, conversely, “What makes me quit
my program so easily?”

The Body Fat Solution offers THE solution to finding those answers out
for yourself. After such great success, The Body Fat Solution was just
released in paperback, too, and Tom is willing to give a paperback copy
to one of my lucky readers. The best part is that it’s painfully simple
to enter the contest.

Here’s what you need to do in order to enter-

The Body Fat Solution, national bestseller

1) Leave a comment below, telling me why you should be selected as the

Ideas: Maybe you need a better education about fat loss. Or, you’ve
tried to lose weight and failed many times before. You could be an
emotional eater, struggle with your self image, or have never had the
motivation to see your goals through to the finish. Even if you’re
already in great shape, you may have a good enough reason to win this
book. Tell me about it.

(500 words or less, please. And longer comments aren’t necessarily
better. I’m looking for quality.)

2) You must be a subscriber to my Firm and Flatten Your Abs newsletter.

This contest is a way for me to give back to my loyal readers and
subscribers. If you’re not on my mailing list, then you are not eligible
to enter. If you’d like to sign-up for the mailing list, then visit the
Newsletter Sign-up Page. Subscribers receive a few benefits that regular
visitors don’t (such as being eligible for contests like this one).
Contest Rules

The Prize:

1 autographed copy of The Body Fat Solution (paperback) by Tom Venuto.
To my knowledge, the only difference besides the actual binding is that
the paperback has an extra appendix with fat burning meals plans that
were not included in the hard cover. (note: there are no customer
reviews yet because it was just released this week. If you’d like to
read some reviews about the book, check out The Body Fat Solution (hard
cover version).

Contest Deadline:

January 14 at midnight PST.

Choosing a Winner:

One winner will be chosen by executive decision.


You are eligible – yes you. This prize is only available to residents of
the 48 contiguous states. (If you don’t live in the U.S. and you win,
I’ll forward you a download link for Burn The Fat, Feed the Muscle
instead, and another winner will be chosen to receive the paperback

*Update: Tom has just informed me that he would be happy to ship the
book anywhere in the world – that makes EVERYONE eligible to enter. If
you don’t live in the 48 contiguous States, then you will have a choice
of either receiving the Body Fat Solution paperback book or the Burn The
Fat, Feed The Muscle ebook

Other Notes:

-Remember to use your primary email address in the comment board. If you
don’t, we won’t have a way to contact you for your shipping address.

-One comment per entrant, please.


Even if you don’t win the prize, you can still take action today to
achieve your fat loss goals. There are mountains of literature on the
subject, including some archived articles on my blog. And with the cost
of paperback books, you can purchase a copy of The Body Fat Solution for
a very meager investment.

However, if you want something a bit more, something that will guarantee
you lose fat permanently and naturally, then listen up. If you’re
serious about fat loss, and want to put in the time to maximize your
results, and if detail-oriented hard work is right up your alley, then
you’re probably ready for the advanced techniques contained within Burn
The Fat, Feed The Muscle (BFFM)
at Whereas
The Body Fat Solution is more geared towards people who struggle with
compliance to a fat loss program, BFFM is catered to a more serious type
of person who is willing to put in the work to achieve the results
they’re seeking after.

BFFM was designed to be a complete and definitive guide to nutrition for
fat loss, based on the bodybuilding / fitness / figure method of eating.
The majority of BFFM is devoted to nutrition, with ancillary chapters on
setting goals effectively, weight training, and cardio. In my opinion,
BFFM is where Tom Venuto really -spills it- and teaches everything he
knows about burning fat and building muscle. It’s the most comprehensive
resource I’ve encountered on the subject. If you’d like to learn more
about Burn The Fat Feed The Muscle system, visit the official site at
Burn The Fat , Or, you can visit Tom’s fat loss support
community at Burnthefatinnercircle, where members -burn
the fat together- using the BFFM system.

Good luck and thanks for your participation. I look forward to hearing
from you!

David Grisaffi
Firm and Flatten Your Abs