Monday, January 03, 2011

Gain Muscle & Lose Fat - Research Proven

Now about that "research proven"...

Listen, I've been having this argument with scientists since 1998...

...but I KNOW that you can gain muscle and lose fat at the same time.

Let's look at the research that scientists have done themselves that prove I am RIGHT...and that YOU can gain muscle and lose fat at the same time with 3 workouts per week.

Study #1 - Men Gained 9.5lbs of Muscle While Losing 16.3lbs of Fat

Overweight men put on a 14-week program of resistance training and endurance training - while only training 3 days per week achieved incredible results.

Of course, the more fat and less muscle you have, the greater your ability to gain muscle and lose fat at the same time.

No one denies that, but no one can deny these scientific studies, either.

Study #2 - Women CAN do it too!

In this study, young women were assigned to one of two groups:

a) Resistance training plus a carbohydrate drink
b) Resistance training plus one liter of milk per day (yeah, I know!)

The results:
 
The carbohydrate group gained 2.4 pounds of lean mass and lost 0.67 pounds of fat, while the milk group gained 4.2 pounds of lean mass and lost 3.5 pounds of fat.

The researchers concluded, "Heavy, whole-body resistance exercise with the consumption of milk versus carbohydrate in the early post-exercise period resulted in greater muscle mass accretion, strength gains, fat mass loss, and a possible reduction in bone turnover in women after 12 wks."

Reference: Med Sci Sports Exerc. Body Composition and Strength Changes in Women with Milk and Resistance Exercise. Josse AR, Tang JE, Tarnopolsky MA, Phillips SM.

Study #3 - You can gain muscle and lose fat at ANY age.

Researchers from Purdue University showed men and women (with an average age of 61 - with one subject 80 years old!) were able to lose fat, gain muscle, get stronger, lower LDL cholesterol, and improve blood sugar control with a simple strength workout routine.

36 healthy men and women did strength training three times per week for 12 weeks, doing 3 sets of 8-12 repetitions.

By the end, the subjects gained an average of four pounds of lean mass and lost over four pounds of fat. This study show's it is possible to gain muscle and lose at the same time - at any age.

Reference: Am J Clin Nutr. 2007 85(4):1005-13. Resistance training and dietary protein: effects on glucose tolerance and contents of skeletal muscle insulin signaling proteins in older persons. Iglay HB, Thyfault JP, Apolzan JW, Campbell WW.

So there you go.

Three studies that prove you can gain muscle and lose fat at the same time.
 
Now find out exactly how to do it here:

=> Blueprint to Gain Muscle and Lose Fat <= Do both at the same time

Nutrition tips coming tomorrow,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training Transformation Contest

2 comments:

David Grim said...

Craig,

I have lost fat and gained muscle (though not that much) so I know that it is possible. Now I am going concentrate on gaining more muscle!

David

Craig Ballantyne, CSCS, MS said...

Great work David, looking forward to your success.