What diet do bodybuilders follow

Lose weight and build muscle

Is it never possible to build muscle despite dieting?

Yes, there are two cases in which you can reduce body fat and build muscle mass at the same time: In the first case it concerns so-called "Beginner Gains". These are the muscle gains in general untrained people who are starting from scratch with weight training. Around four to six weeks after the start of training, muscles in this group often grow relatively quickly, because an untrained body has a lot to catch up on, so to speak. In this initial phase lasting several months, the length of which cannot be precisely quantified, fat loss can also occur at the same time.

If you manage to lose fat and build muscle with beginner gains, your weight may well go up a little. This is because muscles are heavier than fat: the weight of one cubic centimeter of fat tissue is 0.94 grams, that of one cubic centimeter of muscle tissue is 1.05 grams, so muscle tissue is around 12 percent heavier than fat tissue.

The second casein which losing weight and building muscle happens at the same time, is more of a theoretical natureeven if countless athletes try to make it a reality. It is based on the idea that Calculating and timing nutrition so precisely that the organism jumps back and forth between muscle building and fat loss every day or even hours.

If you are somewhat familiar with the body processes, however, it quickly becomes clear that this method is still very ineffective, even in the best case: After strength training, muscle building processes take place for 24 to 48 hours. During this time you should provide the body with plenty of nutrients and a surplus of calories if you want to build muscle as effectively as possible.

If you train three to four times a week, however, almost the entire week falls into this time of increased muscle protein synthesis, so that there is no time for longer fat loss phases. This means that in order to establish a reasonably measurable fat loss, you always have to interrupt the muscle building process early on. None of this is effective - and if the nutrients are not calculated precisely, either muscle building or fat loss will fail completely.

Do muscles burn fat?

Muscles consume energy - both at rest and when they are working. This allows muscles to burn body fat, after all, fat is a source of energy. Whether they actually do this depends on how much energy there is in the food. The fat reserves are only used when the food energy is insufficient to meet the body's needs. To claim: the more muscle I have, the more fat I burn is nonsense. The body fat burning is regulated by the calorie balance. If someone has a lot of muscles, but their energy needs are completely covered by food, their muscles do not burn any (body) fat at all. On the other hand, if the calories from the diet are insufficient to meet their energy needs, someone with little muscle will lose body fat.