Marc David
Posts: 9128
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Date Sent: November 17th, 2005
From: Marc David
http://www.beginning-bodybuilding.com
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BEGINNING BODYBUILDING e-NEWSLETTER
What Every Beginning Should Know But Probably Doesn't
November 17th, 2005
Brought to you by Marc David of
http://www.beginning-bodybuilding.com
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BEGINNING BODYBUILDING Q & A
WITH MARC DAVID
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A PERSONAL NOTE FROM MARC DAVID
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Before you read the question and answer portion of today's
newsletter, please read this important personal note first.
An email I received yesterday really hit home. It was from a
16 year old male who had read through my Top 12 Beginner's
Mistakes report who said he was blown away with what he
learned from it and he got a ton of value out of it.
He said he couldn't afford to buy my ebook at the moment,
even though he really wanted it, but he was very grateful
and appreciative that I've been publishing these
newsletters, and making them available for fr ee.
He also said he was happy that he had finally found a place
online where he could get information specifically written
with the beginner (and teenager) in mind (because most of
the stuff in the magazines these days is based on advanced
bodybuilding routines which simply does not work for
newbies).
However, he was also wondering why he hadn't received a
newsletter in a while.
Before I got that email, I didn't really realize just how
many people were depending on me to continue providing an
honest dependable source of training and nutrition
information for the beginner - because frankly, you can't
get this kind of information anywhere else, online OR
offline!
I made a decision then and there to make a commitment to
start publishing the beginner's bodybuilding and fitness
newsletter again - and to do it on a regular basis without
interruption. Best of all, I'm going to keep this
newsletter absolutely F R E E !
I got out my calendar, and decided that I will send you an
email newsletter once a week and since I get hundreds of
emails with beginning fitness and bodybuilding questions,
that I will usually publish the newsletter in a question
and answer format.
Once in a while I may skip a week if I am on vacation or
particularly busy with other projects, but you will
definitely hear from me at least every other week. And if I
have any special announcements or anything particularly
important to share with you, I may send you two newsletters
in one week
As always, your questions and feedback are appreciated. I do
my best to read all my email and I do take suggestions
seriously.
With that said, here's this week's beginner's fitness and
bodybuilding newsletter question and answer column.
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QUESTION:
Dear Marc,
My question is in reference to #10 in your Top 12 Beginner's
mistakes Report, which said you Cannot build muscle and
lose fat at the same time...
I'm a little confused: Doesn't weight training build muscle
and increase your metabolic rate and therefore the increase
in your metabolic rate reduces fat? And if so, then doesn't
this mean that you have gained muscle and lost fat at the
same time?
Alastair
ANSWER:
[Editors note: For those that aren't familiar with the Top
12 Beginner's Mistakes Report, you can learn about it and
grab a copy at: http://www.beginning-bodybuilding.com]
Alastair, I can understand how you might be confused because
it's true that the more muscle you have, the higher your
metabolic rate will be and the more fat you will burn as a
result of having more muscle.
My point was not that building muscle and losing fat at the
same time is impossible, but that attempting to build muscle
and lose fat at the same time is not as efficient because
you are chasing after two conflicting goals.
Let me explain...
If you want to put on the most muscle possible, you would
engage in what's called a 'bulking' diet. That is where
you eat 10-15% over your maintenance level calories. The
rate of muscle growth can be quite rapid at this level of
caloric intake, but the rate of fat gain can often be as
high as the rate of muscle gain (a 1:1 ratio).
So why would you ever want to gain fat along with the
muscle? Simply because you will gain the maximum amount of
muscle possible only if you stay in a caloric surplus.
People who want to gain muscle and lose fat at the same
time have to alternate periods of caloric surplus with
periods of caloric deficit and therefore will gain muscle
much more slowly.
Let's talk about cutting diets.
The goal on a cutting diet is to eat 10-20% below your
maintenance calories in order to burn as much fat as
possible without sacrificing muscle. On any cutting diet,
some muscle loss is almost inevitable, but your goal is to
maintain as much lean body mass as possible.
A beginner is much more likely to build muscle and burn
fat at the same time. (That's why being a beginner is
pretty cool). For a beginner, almost anything works because
your body isn't used to the stress of training, so great
"beginner gains"can be made with virtually any training
program.
But after about 6 months, the gains slow down, then nearly
stops as you become more advanced and get closer to the
limits of your genetic potential.
At this point, You have to work harder and smarter in order
to keep your body progressing and changing.
Not counting the initial "beginners gains" growth spurt,
the only ways I know of to date that you can do both (build
muscle and lose fat quickly) is thru anabolic steroids or
to be extremely genetically gifted.
You see, testosterone promotes leanness and it builds
muscle. Having super high levels will allow you to chase
both goals and do it well. Of course, that isn't a risk
fr ee path and in the U.S. it is illegal. And there are a
slew of other problems with that. I just wanted to insert
that point.
Is it impossible to build muscle and lose fat at the
same time? Nope. It's possible. It's simply more difficult
and not the most efficient approach.
There's an old proverb I mentioned in the Top 12 report that
says, "If you chase two rabbits, you will catch neither."
Gaining muscle and losing fat require different eating
methods to achieve. If you attempt to do both, you may end
up in limbo going nowhere.
If you don't mind making much slower progress in muscle
gains, you can put on muscle and trim down body fat. But
many people want faster results, so they focus on a single
goal and put all their effort and energy into that one
goal.
Then when they reach a certain body fat percentage, they go
the other way. Keep all the muscle they just built and
lose the fat. In essence, you might start off at 200 lbs,
15% body fat but at the end, you might be 195 lbs, 9% body
fat and have more muscle then you did at 200 lbs. Because
you gained as much as possible, then cut away the fat. Now
you are bigger but leaner.
My recommendation: Pick one goal and stick with it until
you are satisfied. It's faster, easier and works better
then trying to do both.
If you'd like to learn more about training and eating
for bulking or cutting, you can get more information in
my ebook, the Beginner's guide To Bodybuilding & Fitness
grab your copy today at: http://www.beginning-bodybuilding.com
Regards,
Marc David
Author of the Beginner's Guide to Fitness and Bodybuilding
http://www.beginning-bodybuilding.com
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HAVE A QUESTION?
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If you have a health, fitness or bodybuilding
question for Marc, send your email to:
mrcd@beginning-bodybuilding.com
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NEED SOME ANSWERS N O W ?
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If you don't have a copy of "The Beginner's Guide" yet,
grab one today at: http://www.beginning-bodybuilding.com
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
ESPECIALLY FOR WEBMASTERS AND E-ZINE PUBLISHERS
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If you have a website or e-zine and you would like
to earn m.o.n.e.y by recommending Marc's Beginner's Guide
e-book, visit the aff-iliate page here:
http://www.beginning-bodybuilding.com/affiliates.htm
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< Message edited by Marc David -- 12/16/2005 8:01:43 AM >
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