I was thinking about which Supplement has gave me the best gains and I would have to say it is the Ecdy-Bolin. Even though I contribute my strength gains to it, I am also trimming down dramatically.
I went from 10% fat to 8%, without trying to do so at all. In fact I am properly eating more.
Also my lifting capacity has rose in every exercise by 25 lbs. For example my bench went from 375 lb to 400 lb and still doing the 10 reps within 2 months, Now I find that awesome.
My muscle size increased by an average of 1/2 inches and that is no big deal, except it happened while I was burning fat and not trying. Besides taking the Ecdy-Bolin I did not change a thing!
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Just about everyone who has ever walked into the gym wants to get bigger, and most of us want to be “ripped,” too. In order to do that, though, we’re going to have to gain muscle AND lose fat, and it’s hard to know which one to focus on first.
Of course, it would be great if we didn’t have to choose but could build more muscular arms while we take our body fat percentages into single digits.
That’s the Holy Grail of bodybuilding, and it’s the basic premise behind every muscle magazine ad campaign you’ve ever seen.
But is it even possible to lose fat and gain muscle at the same time?
Anecdotal evidence tells us that it IS possible, but, believe it or not, that doesn’t mean it’s a goal you should pursue.
Actually, if you’re past the initial stages of your bodybuilding journey, then chances are you can find evidence of simultaneous muscle gain and fat loss right in your own mirror.
Many, if not most, beginning weight trainers do indeed experience a significant physical transformation that produces bigger muscles and a leaner body at the same time. The introduction of weight training is SO severe compared to previous activity levels that your muscles are forced to grow even if you don’t change your diet much.
Of course, that honeymoon period does not last long, but it’s proof that, under the right conditions, you can have the best of both worlds.
You don’t have to rely on your hunches or gym buddies, though, because exercise scientists have drummed up their own evidence of muscle gain and fat loss happening at the same time.
In 1996, for instance, researchers from the University of Vermont examined the effects of aerobic exercise and weight training on body composition for dieters. While the main focus of this study was to figure out which mode of exercise was better for weight loss, the scientists produced some interesting results.
In particular, the weight-training group gained 1.5 kg of lean mass while losing 1.2 kg of fat. The published paper does not provide details of the subjects’ diet, but it does tell us that they were eating below maintenance levels.
These results are encouraging, and they even suggest a mechanism for gaining muscle and losing fat at the same time: keep your calories at or below maintenance levels and train intensely and regularly with weights.
Under those conditions, and through a mechanism called repartitioning, you can theoretically fuel muscle growth even during periods of low calorie intake by mobilizing your fat stores to be used as energy for muscular contractions and repair.
For many athletes, though, this still may not be the best approach.
The subjects in the study above ranged in ages from 56 to 70, and, while all of them had recently lost weight through diet, there is no indication as to their experience levels when it came to exercise. In all likelihood, a large percentage of any group of overweight, middle-aged people will have little to no previous weight-training history.
In effect, these folks were probably beginners, and we already know from our own bodies that it’s not THAT hard to gain muscle and lose fat when you’re just starting out.
For a hard-training strength athlete with several years of bodybuilding under his belt, lifting weights is not nearly as much of a new stimulus, and results are much harder to come by.
If you try to lose fat while gaining muscle after the beginner stage, you’re not going to give your all to either of your primary goals.
As a general rule of thumb, bodybuilders should not let their bodyfat levels climb much above 12%. If you’re hovering near 15% (or more), then your first order of business should be to get your abs popping again. Take some time to lose the fat, and then you’ll be ready to build again.
On the other hand, unless you’re preparing for a competition, there is little need to drop much below 10% bodyfat. If you’re already pretty lean but want to put on more size, go for it. Don’t go crazy with your diet, and you should be able to pack on some muscle without gaining much fat.
While it is possible to lose fat and gain muscle at the same time, you will be much better served in the long run by focusing on one physique target before moving on to the next.