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[ NO BS Finess Chat ] – Can you Build Muscle and Burn Fat at the Same Time?

Can you bulk up and get ripped at the same time – that is build muscle and lose fat?

According to fitness magazines and supplement companies it is almost certainly possible ( You have to take some kind of supplement of course 🙂 ).

However at we believe this to be total BS!!

It is not physically possible for one very simple reason.  One goal requires a surplus of calories ( Adding Muscles ) and the other a deficit in calories ( Burning Fat ).

So it is not possible to build muscle and burn fat at the same time at all?

Well it can be possible to an extent, over a longer period like a few weeks or months.  During this time though you will spend part of the time working just on building muscle and other times on burning fat. So you won’t be doing it at the exact same time but over a longer period by switching between the two you can indeed build muscle and burn fat in the same period.

But the lie doesn’t stop here?

When you become ripped, your muscles will look more defined and it creates the illusion that you have built or added more muscle to your frame.  In fact you have only really lost fat.  This situation is well known in places like Hollywood when trainers get actors ready for a film by adding a small amount of muscle but then getting them really lean.  Think of Brad Pitt in fight club and Taylor Lautner in Twilight.  Brad Pitt was very ripped in fight club and that really created the illusion that he had a lot of muscle, but in reality he really was very small and skinny.  The same goes for Taylor Lautner who really is not big at all but well defined and in proportion that makes him look like he has really bulked or ‘buffed out’.

So what is the best way to add muscle and burn fat?

Personally I believe in choosing one goal and working at that particular goal for a few months and then the other goal at a later stage. Either bulk up or get ripped, you will get faster results this way then trying to accomplish both goals at once.

Remember that you either want to bulk up without adding too much extra body fat – this is commonly referred to as lean bulking by the body builders – and this is achieved by increasing your calories but eating clean foods only.  Some bodybuilders believe in just eating anything and everything to get the calories in but you also end up picking up a lot of body fat which is not very healthy for you.

The other goal is getting ripped or losing fat without losing muscle or trying to maintain your muscle.  Muscle is vitally important to keep your metabolism high and making sure you burn body fat fast.  To do this keep your protein in your diet high using protein shakes at important times like upon waking up, pre and post workout and before bedtime.

So decide what goal is more important to you right now, do you want to add muscle or get ripped. Then stick with that for 3 months and then move to the one.

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  1. Roberto
    April 28, 2011
    7:34 pm

    and pet i want a now if i’m in a boxing training 4 days a week and i want a lose fat wath kind of workout can i do 3 the rest of the week because i train from monday to thursday

  2. peter
    April 28, 2011
    9:18 pm

    I would just do more boxing training 🙂 That is pretty hectic anyway. But you can do some functional stuff for your full body and core etc. Even the 6WeekSixPack Workouts will be pretty good for you.

  3. Roberto
    April 28, 2011
    9:25 pm

    ok thanks but another cuestion it doesn´t mader my age because i’m 15 years old and i can´t make more boxing because i can´t pay it :p

  4. peter
    April 28, 2011
    9:41 pm

    That is fine just use the workouts on this site and you will be fine!

  5. Alvaro
    April 28, 2011
    11:50 pm

    Useful. So, as it stands I’m 6’2″, 220…I was 224 when we began on Monday. I play about 40 minutes of basketball and bike to and from the gym for approx. 15 minutes round trip. My BMI is ideally 189. I’m already a naturally built guy from years of sports and weight training techniques. Now I just want to be defined. How should I adjust my calorie intake so my metabolic rate isn’t off and I burn primarily fat?

  6. Andrew
    May 7, 2011
    2:35 am

    Very interesting video, i just stumbled on this website from youtube and it’s very nice one.
    I started to look over my fitness and body in a past month and one thing i can’t get straight im 25 years old, 21% body fat, 70kg weight and 182cm tall. I consider myself skinny and i wonder if i should do none-to-low cardio workouts or i can simply follow along with your workout guides and also get some protein shakes to speed up growing process ( i can eat like 5 times a day and i never get bigger )?

  7. peter
    May 7, 2011
    5:08 pm

    If you want to add some myscle you must eat enought protien each day and do the right workouts. You could cut your cardio or just focus on doing slow cardio.

  8. djeit
    May 7, 2011
    7:55 pm

    hi peter 🙂 i lave one question. I want to show my abs and burn calories on my body.
    should i have to do abs and cardio workout or to do them separated?like today abs nextday cardio ? please give me answer 🙂 thanks for the time 🙂

  9. peter
    May 8, 2011
    9:16 pm

    Follow this workout and you will get ripped:

  10. roger
    May 10, 2011
    8:53 pm

    Peter , I really appreciate all you do for us in regards to fitness , It is rare to gind such A wealth of knowledge shared freely ( without some cost attatched ) So cheers from me 🙂

    I have A question about exercises that can be done daily , Such as walking and cardio !
    Are there muscle groups that can be worked everyday without doing more damage than good ?

    Thanks in advance , Roger

  11. peter
    May 10, 2011
    9:48 pm

    Thanks Roger,

    As far as cardio, you can pretty much do any kind. Due to the fact the force you place on your muscle not being that great it won’t have an effect on the muscles you trained with weight training for example.

  12. Marius
    June 9, 2011
    8:42 pm

    Hey Peter,
    Thank you so much for setting me straight on this! I’ve been watching all your video’s and this was one of the biggest questions I came across.

  13. Michal Radar Vratny
    June 18, 2011
    4:51 pm

    Hi Peter,

    once and completely exceptionally I have to disagree with you 🙂 Me and many others who train with kettlebells have the experience of geting ripped and packing muscle at the same time!



  14. peter
    June 18, 2011
    7:15 pm

    Like I said in the video it might be possible BUT not at the exact same time. So if you train and you eat to build muscle for a few days and then you eat and train to get ripped for a few days then over a 2 to 3 months period you can build muscle and drop fat. Also like I say in the video it could be the illusion as you drop fat that your muscle show more and you think you added muscle. But bottom of the story, you can not do it at the exact same time, it is not possible, FACT! 🙂

  15. Zain
    June 28, 2011
    10:51 am

    hey peter . thx for your great site .. but i have one question ..
    u always talk about about nutrition and food importance. but i u havenot ever said what to eat
    i need types of food that i should stick with it ..(i eat anything except chicken wings)
    so please if you can give me a diet …. i will be very thankful

  16. peter
    June 28, 2011
    5:02 pm

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