How to Gain Muscle & Lose Fat
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Are you ready for my famous "gain muscle or lose fat" chart?
I know this is going to make a few people mad, but it’s the truth about whether a guy should lose fat or gain muscle. If he doesn’t stick to my recommendations, he won’t get the ripped abs and muscles he wants.
I often get scrawny guys asking me how to lose fat, when they have no muscle underneath the fat…they think they will look good if they "get ripped", but in reality, will look like they are starving. They should focus on gaining muscle instead.
This is a harsh lesson in reality, but too many guys are trying to lose weight when the focus should be on gaining muscle.
In fact, through my experience in working with athletes and dozens of men in the gym trying to lose fat and gain muscle, I’ve come up with a height-weight chart that determines whether or not you should lose weight.
Here’s the chart identifying the cut-off weight for muscle building, and the rule below.
5’6" – 140 pounds
5’7" – 145 pounds
5’8" – 150 pounds
5’9" – 155 pounds
5’10 – 160 pounds
And so on. For every inch taller, add 5 pounds. For every inch shorter, subtract 5 pounds.
For example, if you are 5’8", 150 pounds, you should NOT be focusing on losing weight. You need to gain muscle if you want to look good on the beach and have muscle. Focusing on weight loss would be the worst thing you could do. If you do, you’ll look like crap, and practically anorexic, to be blunt.
Instead, you must focus on gaining muscle. This will improve the appearance of your body, and take you from a stick-figure to a lean, muscular physique with a better chance of seeing your abs.
And don’t worry, you’re not going to look huge. At 5’8", a guy would have to be at least 180 in order to be considered "jacked" or "huge".
And the best news of all? Because skinny guys are untrained, simply starting a muscle building program will give them maximum fat loss and muscle gain at the same time. They are going to get the best of both worlds.
To use Turbulence Training to gain muscle and lose fat, simply stick to the weight training workouts only. Avoid the hard interval cardio for at least 4 weeks as you gain muscle, and eat extra calories right after your workout (as well as having a bigger breakfast than normal). These two changes will
allow you to gain muscle and lose fat.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Just my luck to be right on the critical weight! 🙁 So now I don’t know what to focus on – I still need to lose flab and put on muscle, would putting on weight first (while training, of course) and then cutting back to lose the flab be the best strategy?
Hey Meriops,
If you feel that you want to go bigger then make the adjustments to your diet to pack on weight and cut down later. If you want stay the same but would like more definition then you’re going to need a good fat burning diet that will provide your muscles with enough protein and nutrients to be maintained.
just focus on a good diet that provides ample to build muscle and stimulate with some good exercises. The rest is easy – be it weight loss, muscle gain, or both!
Well that settles it then. Lose weight it is!
Hi , thanks 4 this post. It opens some new ways of looking to muscle building and fitness in general. it is just very sad when people are not open for learning new ways and tactics. problem is people are getting confused and even negative about weight lifting when those people start teaching others and preaching their “visions” . it is therefore important to have places like you have here . I wish you best results !
I think you are absolutely right
Great stuff. I’d like to add for those having trouble gaining weight and building muscle should also learn to do heavy, high rep breathing squats, it is the closest thing to a miracle exercise for gaining weight and building muscle mass for hardgainers. http://www.hardgainers-weight-tips.com
This is some good information for those having trouble gaining weight and build muscle mass. I would also like to add the importance of breathing squats, which are pretty much the closest thing to a miracle exercise for hardgainers. I have seen literally dozens of people (myself included) gain up to 30 pounds of muscle in as short as two months with just breathing squats and a few other exercises alone
I think that chart is a good basic guide.
For people that need to lose fat and gain muscle I always recommend losing fat first.
Studies have shown that when leaner people gain weight they gain a higher percentage of muscle than their overweight counterparts.
Train Hard,
Tony Schwartz
http://www.AthleticMuscleBuilding.com
Hi , thanks 4 this post. It opens some new ways of looking to muscle building and fitness in general. it is just very sad when people are not open for learning new ways and tactics. problem is people are getting confused and even negative about weight lifting when those people start teaching others and preaching their “visions” . it is therefore important to have places like you have here . I wish you best results !