One of the reasons I do what I do is because I want to help people achieve what they’ve never been able to achieve before either by themselves or with a trainer. In order for me to do that I feel that I need to share this with you because this stuff really works when followed to the T.
Depending on where you’re starting from (how much body fat you have), and your training age (how many years you’ve been training) results can range from extreme short-term transformations to more long-term transformations. I’ve had clients lose up to 10 lbs of fat and gain 10 lbs of muscle in just 9 weeks for clients starting in the 15% body fat range (that’s a difference of 20 lbs or more), to a longer-term transformation with clients losing 20 – 35 lbs fat with up to 10 lbs muscle gains for clients with higher starting body fat.
The information I’m about to share with you is for the person looking to burn fat primarily and have a toned shaped body at the end of this part of the physical transformation process. If you wish to build more than 10 lbs of muscle, then I would recommend a second transformation phase once this initial fat loss phase is complete as the nutrition and training advice will differ.
Contrary to popular belief it is possible to lose fat and gain muscle at the same time if that is the desired outcome in the initial stages of the fat-loss process. Another advantage of lifting weights especially the way I teach it; is that you’ll also get stronger which also leads to increased confidence, better posture and ease of daily physical tasks. I’ve found that clients can gain up to 10lbs of muscle following my fat loss program if they put in the required effort. You can follow my principles and burn fat without significant increase in muscle if that’s what you wish to achieve. However, if you only focus on fat loss, or worse weight loss without some increase in muscle tone you may end up looking like a melted candle at the end of the process because you’ll have no shape.
Weight loss does not distinguish between actual fat mass that is lost and muscle mass. It focuses solely on getting lighter on the scale which in my opinion isn’t ideal because this translates to lost muscle and body fat. Having some muscle tone by definition means increasing some muscle. It may just be a few pounds and that could make all the difference in your final transformation depending on how much fat you burn off. If gaining 10 lbs of muscle to start is part of your goal; you’ll have to eat and train accordingly. It takes specific work to gain muscle, and no you won’t wake up one morning with a bunch of muscle that you didn’t have the day before. The process takes time, effort and consistency. Simply wishing it isn’t sufficient.
Related post:
The most important meal of the day
