Why not grow muscle and burn fat at the same time

And let some of the experts admit the possibility of a small muscle growth when you reset the weight, it is necessary to deal with them in turn. Because by its nature it is contradictory processes. Periodization

These processes have involved in weight training called "on the lot" (the period of muscle mass along with fat, as in the recruitment of muscles need a surplus of calories) and "dry" (when the fat burned, but, unfortunately the athletes, along with some muscle volume).

To gain muscle without weight fat almost impossible, as well as to get rid of fat, not getting rid of part of the muscle volume as possible.

These processes are performed by athletes in stages and each stage usually takes 2-6 months.

 

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 Muscle growth During serious physical activity people damage their muscles, roughly in the muscle fibers are formed microreserve that the body recovers. Simultaneously increasing muscle volume. Building material for the restoration of these broken proteins or rather amino acids, which proteins and composed. Aides in muscle growth and recovery and also the hormones: testosterone, insulin, somatotropin (growth hormone).

The process is beautifully shown in the video excerpt about steroids by National Geographic:

 



In theory, if you give the body exactly the amount of protein (and that protein with the right amount of certain amino acids) and other nutrients necessary for synthesis of hormones, at the same time that the power was exactly balanced by the number of calories and carbohydrates, that muscle growth can be almost without the growth of fat tissue. In other words, you can raise lean muscle mass.

However, in practice, just pick this number impossible. And if something will be missed, your muscles will not grow as if only (and proteins and fats, and carbohydrates, and vitamins, and calories) is ample. Roughly speaking, if you eat less than your required calorie level, no matter how careful in the gym, your muscles will not grow.

Why athletes eat so that protein, fat, carbohydrates, and generally calories accurately enough, that will provide the guaranteed growth of muscle mass, even with a set of fat.

Generally, in the textbook NSCA (National Strength and Conditioning Association) to increase muscle mass is recommended to consume 350-700 kcal per day extra (K Raimers, 2008).

Fat burning

For weight loss required the opposite — a deficit of calories. The mechanism of weight reduction is described in detail in the text "Why can't they remove fat locally." To put it simply, to burn fat requires a deficit of energy balance: you must spend more energy than to receive it with food. In this case, the body gives a signal to the production of hormones that instruct fat cells to break down fat. The existing fat enters the bloodstream and can be used by the body to restore energy balance or back into fat cells.

However, fat loss inevitably "burn" and muscle tissue. Due to the fact the calorie deficit muscle fibers decrease.

It turns out that accumulating the muscles usually obtained together with the fat and burn the fat together with muscles.

Muscle growth and reset fat at the same time? However, there are experts that under certain conditions it is possible and to burn fat and build muscle at the same time. However, with a mass of reservations and the absence of a scientific basis for this hypothesis.

The President of the Association of fitness professionals Dmitry Kalashnikov writes in his blog that under certain conditions it is possible and the fat burn and muscle grow. Especially it is good in young untrained boys up to 23 years. For this he recommends to make a minimal calorie deficit (consume less calories than to spend approximately 10%), to consume a sufficient number of protein and keep the usual "bodybuilding" mode loads.

However, Kalashnikov stipulates that it does not always work and, based on his experience only with beginners.

He objected to a specialist in physical rehabilitation Sergey Strukov: "Studies of this type are still not carried out, because the premise looks very weak. The argument You use the results from the local response of muscle to training suggesting a systemic effect will be similar. But... Stimulate for growth of all muscles of the body is impossible except system there need local factors (as the main) which are allocated only as a result of external loads, and is specific to her (this is confirmed by the research).

Unloaded muscles of the shortage of energy will decrease (the effect detrenirovannosti). As a result of training will inevitably be depleted of muscle glycogen, and hence the energy deficit in the cells and it works as a "molecular switch" that is one or a group of signaling proteins and the cell adapts in the direction of increasing oxidizing ability. Hypertrophy in this case is not (it's research)".

 

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Source: www.zozhnik.ru/%D0%BF%D0%BE%D1%87%D0%B5%D0%BC%D1%83-%D0%BD%D0%B5%D0%BB%D1%8C%D0%B7%D1%8F-%D1%80%D0%B0%D1%81%D1%82%D0%B8%D1%82%D1%8C-%D0%BC%D1%8B%D1%88%D1%86%D1%8B-%D0%B8-%D0%B6%D0%B5%D1%87%D1%8C-%D0%B6%D0%B8%D1%80/