Build Muscle & Lose Fat At The Same Time?

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

Today is going to be different – you’re going to help my girlfriend, Flavia, and I.

Flavia is in a wedding taking place in the Dominican Republic in two weeks and I’ll be accompanying her as her bodyguard, I mean boyfriend.

If you’ve ever been invited to a pool party, beach or hot vacation then you naturally do a quick mental assessment:

Is my body beach worthy?

Even though I think my girlfriend is a knock out, she would tell you that she would like to be tighter and more ripped.

I’m not complaining.

I would tell her I want to be bigger and more shredded.

She’s not complaining.

Whatever beach physique you’re visualizing, we all want THAT body that drops jaws and is a walking symbol of hard work, dedication and will power.

If you’re like me, you take pride being one of the few people on vacation who is in shape – it makes standing in line at the buffet with all the out-of-shape people all the more satisfying.

For sure, eh?

So we’re looking for some advice today.

Should we have focused on building muscle for a few months then burn the fat?

Or burn all the fat first and then try to gain some muscle afterward?

Maybe we could have done both at the same time?

My belief and strategy has always been:

Chase one goal at once. If your goal is to build muscle and you lose some fat in the process, consider it a bonus. If your goal is to lose fat and you build muscle in the process, consider it a bonus.

I like to chase one goal at once for three reasons:

  1. It’s easier to follow one specific diet dedicated to one specific goal.
  2. It’s easier to dedicate one specific training plan dedicated to one specific goal.
  3. It’s easier to stay focused.

Is it possible to gain muscle and lose fat at the same time?

Absolutely.

Just look at my transformations and the the dozens of success stories on my website who continue to prove this over and over.  Since building muscle and losing fat happens by manipulating hormones, not only calories, many clients experience the best of both worlds.

However, 95% of the time, the majority of clients that achieve both achieve this goal unintentionally.

Meaning, they have no idea how this phenomenal experience occurred.  They did lots of goods things and good things happened.  Some fitness experts would say in all seriousness, “You got lucky!”

There are a lot of factors that go into building muscle and losing fat at the same time:

  • Detailed nutrient timing
  • Unique weight training protocols
  • Advanced supplementation techniques
  • Very strategic dieting
  • Specific cardio sessions

Plus more.

I wish it was as easy as following a bodybuilding style training program and a fat loss style diet but it’s not as you may be able to testify to.

So Flavia and I want to hear from you today.  What do you think is the best approach to building muscle and losing fat at the same time?

Is it even possible?

What has worked for you, training and diet wise, and what methods were ineffective for you?DSC_0406

The past 10 weeks Flavia and I have been experimenting with loads of brand new dieting and training techniques I’ve never released in any of my programs and going to start sharing them if you can start sharing your own knowledge.

At least 75 comments on my blog and I’ll be back tomorrow to set you up with a free report on how you can eat your favorite foods – including doughnuts, pizza and brownies – to lose fat and build muscle at the same time.

No joke.

I have pictures and video to prove it so lets’ get those comments going and this is going to be your healthiest holiday season ever.

Vince

P.S. This picture is of Flavia and I in Siesta Key, Florida while doing some fitness/business stuff.  I’m 203 pounds and 9% fat in that picture.  Three weeks away from the Dominican Republic!

 

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Comments

67 thoughts on “Build Muscle & Lose Fat At The Same Time?

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  3. I think it’s possible to burn fat and increase lean muscle mass at the same time. It’s very challenging, but I’ve managed to accomplish this the last few months, maintaining my same body weight, losing a few inches as I’ve leaned up. Disciplined and timed proper nutrition is key (you are what you eat), focused and balanced targeted exercise with proper rest also.
    Keep up the good work Vince, your an inspiration!

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  4. Pingback: Build Muscle and Lose Fat At The Same Time | Vince DelMonte's Muscle Building Tips and Six Pack Secrets

  5. vince,
    I’m really not sure my body fat percentage and truth be told I don’t want to know. But my friend (who has a 6 pack I add) said something about if you have more bodyfat then 15% your abs won’t be visible. So I’m assuming I’m higher then 15%.
    Like I said I do crunches but I also do the bicycle crunch. Something I created. You lift your legs and do the bicycle then you pull up like a crunch.
    Which part of abs does the hanging leg raises train/excercise? I need more of the lower abs; the third pair of abs (counting down from your rib cage), because like I said when I lean back I can see my abs.
    I think the ‘swelling’ or ‘portruding’ that I talked about before, I think it could just be muscle. I talked to a fitness teacher (we need supervision because I work out at a school) and he said it could be muscle. But as long as it’s nothing bad I’m fine.
    Truth be told, if I had a lower body fat level, I wouldn’t have the problem of not seeing my abs. Uhh how do I say this…. When I’m moving around like walking running or standing up tall, my stomache is flat. But if I stay stationary and pull up my shirt I see a pot belly (which like you said is very degrating, I hide it well but its a total self confidence wrecking ball. I want it gone. I want to see my abs no matter how I stand.
    Do you really need cardio? I know it’s important but is there ANY way around it? I can’t stand doing stair climbs or a bike or a treadmill it’s too repedative and boring.
    I’m trying my best to eat right and I find spaghetti works because it’s filling and there’s hardly any fat and calories in it.
    But I need the strength and abdominal workouts of a professional. I need your
    program, vince.

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  6. Hey Vince,

    I have been busting my chops off in the gym and in the kitchen for the last 10 weeks or so and it has paid off. I have dropped 20 lbs, but in the mean time my bodyfat has dropped around 10%. In total I have gained around 10 lbs of lean mass, so that means I have dropped around 30 lbs of fat. Basically, it has been due to High Intensity workouts with weights 3-4 days a week and 2-3 High Intensity Interval training with non-conventional cardio, well sometimes it’s running jogging, other times it includes full body weights, with running on the spot, skipping or jumping jacks (yes jumping jacks) during my rest periods. I have also focused on healthy eating in (get this) proper portioning of my food. I believe that is the key, right portions for your body size. But the results are great, and getting better.

    By the way, your pics look good, what your doing works, so keep on doing it!

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  7. This past summer I started a new workout regiment: 4 strength-training days and 2 easy days. Each workout day is 45 minutes long and each easy day is 20 minutes long. On workout day I simply do my weights trying to beat the 45-minute clock; if my 45-minute period has not run out, I then do intervals using BW exercises until the clock expires. On easy days I simply do 15-20 minute of interval training using body-weight (BW) exercises. My interval training is 20s hard/15s rest and 1 minute rest every 5 minutes.

    The result has been fantastic. I dropped weight and finally got shredded. It took me about three months but it was worth it. Now I have a recipe to stay fit for life.

    Like Vince sometimes says, Intensity + Discipline = real results.

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  8. @Nate – Nate… what is your body fat levels? Everyone has a different shape to their abdominals, in small degrees. You can get them to come out, I know what you are referring too though. Lots of hanging leg raises and get that body fat lower. You’ll see them. No matter the shape of your abs, lean, defined abs looks good always.

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  9. Originally Posted By krise
    @Vince

    Heather, I�m thinking of creating a program called �My Girlfriends Workout�

    BUILD IT AND THEY WILL COME!
    (ok no more movie quotes!)
    Seriously- you should write it. !

    Krise, after I told Flavia about this, she texted me and says, “I’m going to run the stairs right now.” LOL

    We’ll work on it soon

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  10. Originally Posted By reus
    Vince

    For a guy who has been working out for a long time you are still very small….

    @Hana – Reus…. what do you mean by “very small?” Could you be more specific? I have been as high as 220 but don’t feel comfortable and don’t like it at all…. Does that make sense? I could be bigger but choose not to. Does that make sense?

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  11. I ate right for my metabolic type. I was full more often and didnt’ need as much food to perform my best and workout really hard. If you’re getting enough nutrients and working out hard I think it’s possible. I weigh the same now but lost 2-inches on my waste from 8-weeks ago. How could I weigh the same and reduce my waste size withoug gaining muscle and losing fat? I say no carbs after dinner helps. Eat good food and not processed stuff. Do weights and cardio…heavy and light, mix it all up.

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  12. p.s. If anyone can answer this please do.
    The top half of my torso (think where your rib cage ends right under your pecs and right on top of the first and second pair of abs) is portruding from my abdominals. Basically that part (think of a 4 pack) sticks out, and the bottom pair of abs (the last 2 that create the ‘6’ pack) is completly flat. Is this bad or good?? When I lie down or lean back it doesn’t portrude everything is completly flat. Only when I stand straight and tighten (flex) my abdominals does it portrude. It causes me no pain whatsoever. Someone if you know then please don’t keep me hanging

    Thanks, Nate

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  13. first time commenting so go easy on me.
    Vince just to let you know – cause you wanted out opinions – you look ‘almost there, just need to go a little bit more’ if you know what I mean. Much better then most of us. Or at least me.
    Honestly, all I want is to have a great body. It would do wonders to my – and everyone elses – self confidence. I have the genetics (ectomorph and mesomorph I think. It’s what you call ‘the gifted ones) for a very lean and cut body. I also want the ‘stronger then you look’ syndrome. I try and I put effort into my diet. I’m 17 and I usually make myself something to eat ( but eating 6 times a day just isn’t duable; 4 times at most). I work out twice a week sometimes 3 depending on how sore I am. My workout is all upper body. Strength and abdominals. I use the guided bench press (I don’t feel comfortable with regular bench press), the tricep extentions, bicep pull-downs (I believe that’s what it’s called, it’s where you pull a long bar down to your chest while leaning back, which I think helps train the abdominals too?), the ‘7 21’s’, and the skull crushers. For my abdominals I do crunches on a declining angle; my head being lower (I also use a weight, dumb bells usually, behind my head to challenge myself and add resistance).
    I’m just curious, I have a theory and I’m not sure if it’s right or not. My theory is:
    A males body is designed for pecs and 6 pack abs, and testostorone has something to do with that; it helps build muscle and in doing that, strips the abdominal fat off your stomache, revealing the 6 pack abs.
    Am I right? Or anywhere near? Email me back answers if you get a chance.
    And if you could suggest workouts for someone like me and maybe someone else that wants the same body as I do, to train biceps (‘building peaks’), triceps, and some abdominal excercises, that would be very much appreciated.

    Live fit everyone, build those peaks and sculpt those abs,
    Nate

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  14. Probably the best advice I can give for a 10 week transformation is caloric restrictions. Something a little different then the whole eat-like-a-bird strategy is cutting your dairy intake. I’ve replaced milk with almond milk and just had different things for breakfast then the usual cereals (ie. more fresh fruits, oatmeal, eggs, etc). Made a huge difference for me…

    From a training perspective, I went with more work in less time (ie. 30 second rest periods between sets with 12-15 reps in each). Full body movements like squats and pull-ups together with a few isolation movements and your all ready to go.

    Dave

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  15. Wow! a tidal wave of info!
    as for asking for advice on what you and your girlfriend can do to burn muscle and build fat–ha!justjoking!–is following you’re own awesome programs–aren’t you?
    just starting on your program and it all makes sense, the way you explain it and the way i feel it!
    Thanks Vince
    You Rock!

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  16. Hello everyone,
    You are not gonna think that what I am saying works but it does I thought that dribking water is good well no 3 litres just doesn’t work and the person that told me that needs to die cause I spent like 3 months doing that I used to drink 1.5litres of Pu-erh tea and Oolong/Wu-long tea 15 mins before dinner and I stopped all that as advised and I gained weight and I was told men can’t retain water u serious in just 1 week I have seen a big difference in my body all ready with going back to what I used to do I will never take that advise again yes I still drink 1 Litre of Fiji Water but that advise did not work I actually think that my stomach was swollen no joke,

    You can say what you want by saying oh those teas don’t work and what your saying is ridiculas well if your fat/chubby right now try it ok and definately increase you oolong/wu-long intake drink 15 mins before breakfast,lunch,dinner,bigger snacks and 30 mins before you go to bed and get up as early as 8am or 9am I used to be like fat but I used these teas and I lost tons of weight but I still have some loose skin and I don’t know how to get it toned what do you think I should do actually since I stopped the water intake its not as swollen so its not as noticalbe but its just the bottom part of my stmoach its not saggy but its a pain in the motherfucking balls

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  17. Vince,

    What is the the one exercise you routinely perform to keep “203 pounds and 9% fat” in form?

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  18. I just completed my first cycle of *not* trying to lose weight at the same time as adding muscle. Results are confused because it’s also the first period that I managed to get to where I could “handle” weights so heavy that I could only do eight reps. I got there by the end of a one month period of psychological struggle; I was quite paranoid about being injured, having suffered much in sixty years. I had a few years of twelve rep workouts ala Jeff Anderson plus special shoulder cuff exercises I found on the web, so things went well, and the weights jumped up about 20% over my twelve rep numbers. Wow: such an intense experience! My weight wildly fluctuates in a range of 163 to 180, but I’m just ignoring it as long as I’m gaining muscle and stay in that range. It’ll be easier to lose fat when there’s more muscle. In the fat loss period I’ll do lots of bodyweight calisthenics and interval runs, and eat really tiny meals eight times a day, and space out the weight training as necessary to accommodate healing. Last time around I lost a lot doing a mile of fast breast stroke in the ocean before eating each day. It also corrected a severely painful overtraining condition from not being able to heal fast enough to do a hundred pushups before each meal(And why should that be a problem?) . Ocean’s too rough lately.

    I find I like to do abs and back on the same day; the imbalances created by lopsided trunk workouts otherwise can lead to spinal misalignment from minor things that otherwise would be no problem. My favorite: hang from a bar and touch your knees to your elbows. Three sets of ten. Planks of many varieties, and the nasty wheel are good too.

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  19. I have found the most success when working out 2-3 times a week at a very high entensity doing resistance (mostly bodyweight, but occasional heavyweight) for around 45 minutes. Then follow that with about 8-10 min of sprint intervals, either on the track or on my old stationary bike (I like to call it the wind turbine). I get up and walk or jog for close to 30 min. every morning before breakfast. But the most important part of the process was eating clean! I ate mostly raw vegetables and fruit with tons of nuts, nut butters, seeds, and coconut oil along with beans and some oat groats. It sounds pretty limited but once I started seeing fat peel away and my muscles grow and defined I thought it was worth it. It was just hard to stick to that because I felt very depleted after about 16 weeks of that sort of diet. I know now that if I were to stick to eating that clean around 80-90% of the time, I could enjoy some not so clean meals without feeling guilty. It has to be balanced!

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  20. Hi Vince. I have actually been trying out fat burning and muscle building both within each week for 3 weeks now. I have to say I believe it would be hard to do both at the exact same time but I have noticed awesome results since I started this. I have not had any trouble increasing my reps or weights each muscle building session and I look more lean now, instead of bulky. It’s been three weeks but so far noticeable results already and no problems :).

    Mon,Wed,Fri are muscle building diet and training
    Tues Thurs,Sat Fat burning only diet but I’m planing on adding 1 to 2 metabolic training days for some fun :).

    What are your thought?

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  21. That is the best!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
    I so want it so bad.Can you teach me exercises with no equipment for free pleasssssssssssssssssssssssssssssssssse I’m begging you!

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  22. Hi Vince. Every one has a different opinion on this subject and everyone starts training for muscle gain at different levels of fitness and weight/bf%. I started to exercise to get fit and feel well, As the kilos dropped and the bf% dropped I started looking at tone. This worked well for me as I shed the weight and excess fat first got fit and then was able to build on that base. I recently ran my first marathon and stopped weight training for three months and lived on a high carb diet. I put on around 3% bf. Once the marathon was over I hit a 4 week program of fat loss which resulted in 2.5% bf loss, but the next two weeks I started busilding muscle again.

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  23. Wow Vince looking good. I spend alot of time reading your posts but rarely comment.
    Thanks for a great blog

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  24. Hey Vince,
    it looks like you are carrying a “spare tyre”

    Have fun!

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  25. This summer I myself tried to build muscle and loose fat at the same time and I found a way to do it. What I did with my traning is doing HIIT running in the morning and lifting weights in the afternone. In my weight training sesions I realy focused on doing superset with opposing musclegroups to get the heartrate going there as well. I did full body workouts on monday, wedensday and friday with the HIIt running in the morning on the same day.

    Now this may not sound wery revolutionary and it probably wouldnøt have worked if it didnt twist my diet at the same time as well.

    What I did was on none training days it didnt eat very many carbs and stuck with manly vegestables and protein.
    I only went carb crayse right after my full body workouts because this was the time my body needed it the most.

    This way I was able to burn of some fat while still building some muscle in the process. It didnt build muscle as fast as when I was bulking of course, but I found it a nice compromise to do in the summertime and the go back to the bulking when beachseason was over.

    Thanks for the great blog Vince. You always have interesting things to share and you do it without wanting anything in return except for some comments 😉

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  26. Lookin very good Vince! Keep it up! 8 +- weeks till the cruise, I am shooting for 6-7% BF, right now hovering around 10%.

    The cruise is a really great thing for me, it gives me a goal and a deadline (something I learned at YourSixPackQuest.com) I find it sooooooo much easier to stay focused when there is a deadline. It worked in your 12-week transformation contest!

    Have fun in the Dominican Republic!

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  27. HYBRID MUSCLE TRAINING! I seriously can not get enough of the videos since you turned me on to them. But I’m always looking for new ways to keep my body guessing so I would really like to see another circuit for women from you. Your 6 week routine on youtube is one of my faves. I love reading your emails because I learn something new everytime. BTW… THANK YOU for sending me the link to Mike and Elliot.

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  28. Originally Posted By KenAbout 2 months ago I started training 2 body parts each session for 20 minutes each body part. I do not have any rest time between reps. So when doing chest I will do a set of 10 flat bench press, then without resting do a set of 10 incline dumbell press, then 10 dumbell flies, 10 cross overs or any chest exercise that was different to the one I did previously. The important thing is to keep going. When I go to the begining of the cycle I increase the weight on each exercise I did previously but no rest time. I am usually sweating and I do feel it. I make sure I keep the exercises varied and go non stop for 20 minutes. After finishing one body part I have a 2 minute rest then go on to the next body part. At the end of the weights I do 10 minutes of intense cardio. Each week I increase the intensity setting of the cardio machine. I find the stair climb machine works better for me. My body looks noticeably different. I have been training for over 10 years. My arms have always been the most difficult body part for me to make any gains is where I have seen the biggest difference. My Overall body is bigger and more ripped. I can actually see my 6 pack for the first time ever but my weight is the same !!!! Others have noticed it too which means it has worked.

    So you are training all your body parts with supersets of 4 excercises?It sounds very very difficult

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  29. Vince

    For a guy who has been working out for a long time you are still very small….

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  30. @Vince

    Heather, I’m thinking of creating a program called “My Girlfriends Workout”

    BUILD IT AND THEY WILL COME!
    (ok no more movie quotes!)
    Seriously- you should write it. !

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  31. i think the best way to lose fat and build muscle at the same time.
    is cirquit training. just get a really high intensity. let your muscles burn and not just your chest or your biceps but your whole body.
    cirquit training in combination with martial arts is btw really working for me…. and more people offcoourse:P

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  32. Sure, I don’t understand these guys who get fat in order to build muscle and then say they will take all the fat off next Summer. I just keep my muscle well fed with well-spaced protein and small meals throughout the day. I look great at 50 years old with well-proportioned muscle mass and about 10% bodyfat constant throughout the year. Most people think I have the body of a 25-year old!

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  33. About 2 months ago I started training 2 body parts each session for 20 minutes each body part. I do not have any rest time between reps. So when doing chest I will do a set of 10 flat bench press, then without resting do a set of 10 incline dumbell press, then 10 dumbell flies, 10 cross overs or any chest exercise that was different to the one I did previously. The important thing is to keep going. When I go to the begining of the cycle I increase the weight on each exercise I did previously but no rest time. I am usually sweating and I do feel it. I make sure I keep the exercises varied and go non stop for 20 minutes. After finishing one body part I have a 2 minute rest then go on to the next body part. At the end of the weights I do 10 minutes of intense cardio. Each week I increase the intensity setting of the cardio machine. I find the stair climb machine works better for me. My body looks noticeably different. I have been training for over 10 years. My arms have always been the most difficult body part for me to make any gains is where I have seen the biggest difference. My Overall body is bigger and more ripped. I can actually see my 6 pack for the first time ever but my weight is the same !!!! Others have noticed it too which means it has worked.

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  34. Hi Vince, I think both of you look amazing! I agree with Heather, I think you should definitely create a program for women giving us advice on training and diet. I’ve incorporated your program into my routine and I must say it has changed my life for the better..i have never been fat but always been chubby since I was a baby and that is all starting to change thanks to you…I think a lot of women in the world right now need your help Vince!

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  35. I have been on a lot of posts from you, Joel, and Jeff Anderson. One thing I have learned is it IS possible, but as you mentioned very difficult. It takes timing of calories. Eat 50% of you calories and 95% of carbs within 2 hours of your workout and then go veggie and protein heavy the rest of day and that can work. I find, however, it is best to focus on one at a time. I like to spend a month or two losing fat, get that over with (I hate the caloric restrictions) at which point I focus on high intensity interval training and then get back to building muscle and eating more once I’m done with that. When I fill I need to lose more fat, I start it over again. It seems to work but I am not really built, but I am lean and cut. Thanks for your posts

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  36. @Vince – The best approach is HYBRID MUSCLE TRAINING! wich i learned recently: doing exercices that go as cardio as the same time such ass Curl and Press, Squat and Press, Clean and Press, Lunge and Lateral Raise, Pullup and Burpees In-Set, Leg Press and Dumbell Chest Press! Another way is PROTEIN DEPRIVATION and then PROTEIN OVERLOAD and COMPUND EXERCICE OVERLOAD (doing the same exericie for 5 days straight) , all of these while eating a small calorie defficit. Another thing i do, its i get the biggest meal of the day after my workout, where i incorporate all the 3 macronutrients in big quantities, that way you wodnt have to eat a surplus everytim.

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  37. @Adam – Adam, strategic fasting is a huge part of how I’m getting leaner faster and keeping my size. Something TOTALLY under utilized and you’ll learn more about that soon. Congrats on your success… 8% fat is in the minority. Be proud.

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  38. @mike – Hey Mike… congrats on making your first post. Hope we hear from you more often and start to share your own results. Stay tuned, I’ll be sharing a lot of killer info on what you want help on the next few days and weeks.

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  39. @Tom – Hey Tom… hormonal response to building and losing is the the closest you’ll get to steroids so keep reading everything I send the next few weeks.

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  40. @Alice – Just fine Alice? Just kidding 🙂 Thanks

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  41. ps. Have fun in Dominican! I just got back from Punta Cana..stayed at the Bavaro Princess. Good luck with the body-guarding..your girlfriend will need it there!

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    • Nice Heather… do you know how well equipped the gyms in the DR are? Any help would be appreciated because I want to shoot some videos for you guys while I’m there.

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  42. Hey Vince!

    You guys both look perfect actually. I was wondering if you could do a segment on your girlfriends training and diet? She’s in great shape as well so she obviously sticks to a good diet and trains properly (helps that she has you as a boyfriend huh). It’d be a great write up for all your female fans..myself included.

    Looking forward to the new dieting and training techniques you two have been trying!

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    • Heather, I’m thinking of creating a program called “My Girlfriends Workout”

      Flavia was really into fitness before she even met me, had a trainer and lived the lifestyle. Her results really accelerated since we met but she has incredible will power and focus and I’m the one who usually cheats more than her.

      And she works 12 hour shifts and NIGHT shifts as a nurse and surrounded by a lot of co workers who are very nonsupportive and try to convey their negativity and fears onto her goals. I am amazed but how much she has been able to stand firm in that environment.

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  43. Vince, for me you look fantastic with that awesome beachbody. Keep that body for the beachparty and good luck in Dominican Republic.
    Also impatient for the report about eating your favorites food and stay healthy during the upcoming holidays.
    Take care,

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    • Burton, the site you’ll be able to get the free report will be http://www.HolidayTreatPlan.com compliments of my friend Joel Marion. It’s NOT READY to get yet though so wait until tonight at midnight and grab it before he takes it down.

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  44. You both look fine to me!

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  45. Hey Vince,

    I guess the question would be, why wouldn’t it be possible?

    I’m not sure why we think the two are related.

    Interesting fact – I have never found any scientific evidence to support the idea that there is a calorie requirement to building muscle outside of our normal BMR.

    To the best of my knowledge there is no evidence that it takes “X” amount of Calories to build a pound of muscle.

    Therefore, increasing the volume of your muscles while decrease the amount of body fat you carry should be possible.

    Can’t wait to see the pics!

    B

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  46. I think it’s possible. Vince you look a little bigger and still ripped. I hope it’s possible. It makes sense that hormones effect the ability to build muscle and drop bodyfat. Otherwise how could someone doing steroids get bigger and lose fat without eating a lot. It must be because they effected their hormones. But how can one optimize their hormones naturally and is this the answer?

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  47. It’s the Holy Grail of bodyshaping, isn’t it? 😉

    The idea that you can have either a caloric surplus to build muscle OR a caloric deficit to burn fat — but not both — is an oversimplification, I think. The real solution is a matter of the right training coupled with the right nutrition at specific times, keyed to the anabolic responses that you generate in the gym. Over the course of an entire day, I usually run a modest caloric deficit, say 300-350 cals under my calculated TDEE, not counting training costs or EPOC effects. But I fuel up heavily in the anabolic windows after training and make sure I stock up on slow-burn protein before bed to ward off fasting muscle breakdown. The results I’ve been getting aren’t really reflected in the scale reading, but the mirror and the BF calipers tell me I’m doing something right.

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  48. Really looking forward to the secrets you’re hiding!

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  49. Forgot to tell you how I did it!!! I basically worked out 3-4 times a week mostly 3 doing only compound exercises doing 4 set of 8-10 reps. I only did 4 exercises a workout ad sometimes added some abs work on the end. I used eat stop eat twice a week and on the other days ate around maintanance ate most of my carbs in the morning then had low carb high fat meals the rest of the day. After my workout I left it an hour before a meal to take full affect of the growth hormone after my workout!!

    So bascially I worked out to build muscle and ate to lose weight and it’s the best resuts I’ve ever had!!!

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  50. Hey vince i’ve been using your workout techniques for the past two month and gone from 12% bf down to 8%!!! I also use eat stop eat twice a week which helps even tho I’ve lost body fat I can tell I have put on muscle as well didn’t even expect that but great bonus!!!

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  51. I am doing my own type of hybrid routines by using both Sean Nalewanyj’s 3X12 week cycled routines along with Jeff Anderson’s Optimal Anabolics principles. I have found this very effective, because I hit “two birds with one stone” per workout. I use the 4:1 tempo which kicks your butt on every exercise and places stress on both the slow and fast twitch muscle fibers along with 1 minute or no rest periods. This combination has allowed me to gain muscle size, strength and lose fat. I also change exercises every couple of workouts to keep it fresh and change the entire routine cycle every 12 weeks or when I feel stale.

    I naturally like to lift heavy, but I know you need to mix things up, so this really fits in perfectly. Every once in a awhile I’ll do a heavy set to see where I am, then go back to what I am doing. Once I feel I have made good gains, I will then go on a heavy cycle again, but crank up the HIT cardio sessions.

    I have been also looking at this site: http://leanhybridmuscle.com/access that gives some more ideas on how to build muscle, lose fat, gain strength and endurance. If you cycle your diet and training you CAN have it all. 😉

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  52. Hi Vince

    I live here in Norway, and we are going towards a winter, so i am not in the need to look ripped right now. I started the NNMBS at the 10 og august, body weight then 179 pound. Today i would start up on week 14, body weight 191 pound. I have been on the middle approach, to gain weight without to much body fat gain. I am 6 foot, so i think it looks pretty good. A little fat around waist, there is. I am trying to gain up against 202 pound, through March, and then start cutting down against the approaching sumer of 2010.

    everything is working out real good. What i have been working most with is to keep eating enough all the time, not miss a meal. It works ok, since i am on the weight every second day, and that is inspiring me, to continue eating. Then i set a new goal for every Monday morning. It is also a VERY pleasant feeling, seeing that my boxer of size medium, is starting to get THIGHT. Well they where thight, but now they are REALLY thight 🙂
    Really looking forward to those uppcoming weeks.

    Live Large, everyone.

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  53. Hey Vin,
    I’ve been using many of your strategies over the last 2 months and I’m seeing great results. I was a ‘skinny-fat’ Aussie guy, 6, ft 4″ and never worked out before in my life. Then my bosses offered to pay for me to take a 3 week trip to Cancun with them on December the 1st (only 3 weeks away now).
    My strategy has been to do very little cardio and plenty of weights, because as a skinny guy I’m focused on building muscle. But to my surprise, instead of just building muscle under my fat, my body shape has totally changed. Most notably, the fat on my hips, stomach and chest has shrunk – now I’m toned and would show up plenty of other beach bodies.
    I have to say, I transformed my diet completely too. I try to only eat carbs before and after workouts, taking fish oil capsules with my carbs to keep my insulin down (which causes carbs to be stored as fat), and eating heaps of protein (mostly eggs, chicken, tuna and my protein shake) which also replaces the fatty foods I used to eat. Also, I find that low fat skim milk is a great source of protein with almost no fat whatsoever and now I’m used to the taste.
    I’m aware that I would probably build more muscle if i ate more carbs with my protein but I’m happy with the progress and tone I’m seeing so I won’t be changing anything.
    Adios

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  54. I think it is possible to burn fat and gain muscle at the same time with the proper workout and nutrition schedule. Since you won’t have to add caloric intake at such a volume (I have the problem of needing to add weight so I needed to adjust upwards). The primary nutrition would therefore be the addition of protein at the right time of day, which is what you suggest anyway.

    The fat would burn off if you do not add excess calories and if you exercise during the cardio or workout phase at a sufficient rate to get to the fat-burning stage. If I remember correct and from what I have seen of your workout sessions I would state that novice or otherwise, you would be able to gain muscle and lose fat at the same time.

    Spencer B. was correct and what is the stopping point for a lot of newcomers is the weight loss from fat and the weight gain from muscle frequently even out during the initial phase and your scales say you are doing nothing. That is when before and after pictures come in handy. Take a picture before you start on the program and post it next to your mirror. This gives you visual clue as to what is going on – regardless of the scale.

    By the way – I tried pulling this up under Internet Explorer 8 and it did not pull up the full site, with the comments. I pulled it up under Firefox on my Linux box and it worked fine. You might wish to discuss this with your web site manager.

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  55. I think its possible to gain muscle and lose fat at the same time. As Vince said, it may just happen… but if you are planning do follow a workout and a food nutrition plan to achieve this goal, you may find yourself in a complicated situation. If you want to lose fat, you need to follow an strict food nutrition plan that will slow down your muscle gain process (in order to lose fat and get a leaner body). So, I would suggest to focus in a goal at the time. Trace a 3-4 months period to gain muscle, following a low intensive workout plan (hypertrophic plan) to bulk up muscle. then, go on the road for a 3 months fat losing program so you can cut off the weight you got in excess. There you may get better results in a short period of time (6 months).

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  56. Hey Vince,

    This is the first time I have ever commented on anyone’s blog before. I am a high school athlete I play football, and I wrestle. Recently I decided that I would like to get a more defined and slimmer so that my speed increases, but this goal is tough since I’m trying to have a heavier lower body so that it would be more difficult for my opponents to tackle me. As of now by body is on the chubby side, but I know for me to accomplish this goal it will take some time. So I would like to be pretty strong and get very fast in about 7 months to attempt to complete these goals of mine. So when I received your e-mail about how to burn fat and gain muscle at the same time I knew that these techniques would aide me a lot in the long run. So if it would be asking for to much I would greatly appreciate it if you could e-mail me back with some kind of tips that would help me accomplish my goals.

    Thank you for your time
    Sincerely,
    Mike

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  57. The good old fashion Body For Life Type program seems to work for me in a crunch. Lots of water. Adding a couple of teaspoons of Celtic sea salt to the distilled gallon of water you are drinking does wonders leaning out the water weight while keeping you hydrated. The Eat Stop Eat program instead of a “free” day, dependant on how you time it.
    I will agree that for whatever reason It seems the biggest gainers are people that have never really trained, or have in the past and it’s been a long time.

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  58. I think you’ll find that people who make such transformations are either:

    1. beginners to weight training.
    2. have been in great shape once upon a time but have let themself get out of shape then returned to training.

    If one goal requires a calorie surplus (gain muscle) while the other requires a calorie deficite (burn fat) logically it be impossible to do both at the same time.

    So saying, it is possible to reduce your body fat % by gaining muscle while keeping body fat gains to a minimum… but you’re still not burning fat.

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  59. I built quite a lot of muscle with the YSPQ program. I think it happened because I’m a teenager so my hormones are going crazy. I followed the diet almost perfectly and I stopped drinking thus allowing my body to preform at its very best. I worked out from home (to all the people who don’t think it’s possible to do that: I only used a set of cheap dumbbells, a yoga mat and a rubber band) so I didn’t miss a workout and I was able to train at an amazing intensity. Also because I lived close to my school at the time I could go home to have a proper lunch and follow the times set by the diet. I think all those factors played a major part in why I lost more than 12 % bf and gained almost 8 kg. of lean muscle!

    Thank you Vince!

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  60. This is my first comment on this site, in fact i have yet to try NNMB, but i do get all of you (Vince’s) emails and read most of them. This latest post really hits home with me cause it’s been my sole goal to put on some serious muscle mass but NOT at the cost of gaining fat. I DEFINATELY think it is possible to both gain muscle AND lose fat at the same time. There are only two downsides, 1) the scale. You might stay at or around the same weight for a couple months because you are losing fat and building muscle at the same ratio, kinda disheartening to not gain and not lose at the same time. 2) You can’t pack on 9 or 10 pounds of muscle in a month while still losing fat. Your muscle just can’t grow massive amounts if you’re dieting at the same time. Overall, the one thing that FAR outweighs these two negatives is looking in the mirror. Nothing motivates me more than seeing less fat AND more muscle after every workout. I keep looking and feeling better, who doesn’t want that?

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