Many of us would like to build some muscle or lose some fat. Both these goals are terribly realisable for anyone.

However , if you want to make dramatic physical changes, then both fat reduction and muscle gain are doubtless both going to be necessary. And despite what you may

have heard, or what varied "experts" have told you, this is wonderfully possible .

The initial problem when we try to hit both goals at the same time is that we do a little bit of one, a bit of the

other and finish up spinning our wheels and having the same skinny-fat physique we had this time last year. Hold

on, you say, you related that this was possible! In fact there's no silver bullet ( well not precisely, but I'll come

back to that ), it is just a question of organizing your efforts.

To create muscle you want too much calories and to get rid of fat you have to be in a calorific deficit. The "secret" is

going from one to the other. To try this, you need two things ; one, a sensible plan, and two, a little knowledge of

how your body works.

If we take a look at your body, there are occasions when it wants to send what you bite into your muscles, and other

moments when it wants to store these calories as subcutaneous fat. So we are simply going to give the body

what it wants!

After your weight-training sessions ( and weight-training should be at the center of any coaching routine regardless of what your objectives may be ), you are going to eat. At

this time hormones ( principally insulin ) are primes to send all of these calories into your muscles. Your post

workout meal should really be the largest one of the day.

As far as weight loss goes, we're going to do precisely the opposite. For example, for someone who trains in the

middle of the afternoon, he would stay in a slight calorie deficit till a little before his workout. If extra cardio is

needed, this would be time to do it also.

This in layman's terms is how we manage two reputedly contradictory goals. Now I also mentioned a "magic

bullet". This is the other critical thing. Luckily , there are some smart folks out there who can walk you step by step

through a program to build muscle and lose fat at the same time. This is excellent, because it takes out one of

the main reasons for failure in any fitness program.

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