Weight Loss

Can You Burn Fat and Build Muscle at the Same Time? No Bro Science

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Can You Burn Fat and Build Muscle at the Same Time? No Bro Science – Thomas DeLauer

American Journal of Clinical Nutrition

During the 4-week period, researchers provided:

Hypoenergetic (~40% reduction compared with requirements) diets providing 33 ± 1 kcal/kg LBM to young men who were randomly assigned (n = 20/group) to consume either a lower-protein (1.2 g · kg(-1) · d(-1)) control diet (CON) or a higher-protein (2.4 g · kg(-1) · d(-1)) diet (PRO)

All subjects performed resistance exercise training combined with high-intensity interval training for 6 d/wk

A 4-compartment model assessment of body composition was made pre- and postintervention.

As a result of the intervention, LBM increased in the PRO group (1.2 ± 1.0 kg) and to a greater extent compared with the CON group (0.1 ± 1.0 kg)

The PRO group had a greater loss of fat mass than did the CON group (PRO: -4.8 ± 1.6 kg; CON: -3.5 ± 1.4k)

All measures of exercise performance improved similarly in the PRO and CON groups as a result of the intervention with no effect of protein supplementation

Changes in serum cortisol during the intervention were associated with changes in body fat and LBM

Results showed that, during a marked energy deficit, consumption of a diet containing 2.4 g protein · kg(-1) · d(-1) was more effective than consumption of a diet containing 1.2 g protein · kg(-1) · d(-1) in promoting increases in LBM and losses of fat mass when combined with a high volume of resistance and anaerobic exercise

Simplified Results

Both groups lost fat: the HP group lost 4.8kg, whereas the NP group lost 3.5kg of fat

Neither lost muscle: the NP group had no change in lean mass, but the HP group gained 1.2kg (2.5lbs) of lean muscle mass

The HP group had a 20% decrease in body fat, finishing with 18%; the NP had a 15% decrease in body fat and finished with 21%

Conclusions

This was considered to be a breakthrough study as it’s one of the first studies to show that when diet, exercise, and nutrient timing are carefully controlled, it’s possible to lose a substantial amount of fat and build muscle is a somewhat short period of time

https://www.ncbi.nlm.nih.gov/pubmed/26817506

“Researchers concluded that the main reasons for this were:

HIIT (sprint) workouts on the bike likely increased levels of fat burning enzymes and boosted the rate of fat oxidation during the workout and in the post-exercise period – all the weight lost in both groups was from body fat with none coming from lean mass

HP group consumption of 2.4g/kg consistently triggered muscle protein synthesis and reduced protein breakdown allowing for participants to achieve a greater anabolic environment

Large dose of (whey) protein in the range of 50g may be necessary to maximally trigger protein synthesis and promote muscle gain when subjects are dieting”

https://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2677/Can_You_Lose_Fat_Build_Muscle_At_The_SAME_Time.aspx

Also could have been due to the timing of protein supplementation and the exercise intensity, which could be important in increasing or maintaining LBM while in a severe energy deficit

The high-intensity exercise participants were subjected to likely enhanced their capacity for fat oxidation and may have induced an increase in muscle mitochondrial enzyme activity

The data suggests that during a substantial energy deficit, higher protein consumption resulted in an increased stimulation of MPS and/or a suppression of proteolysis

The addition of resistance exercise, which acts synergistically to stimulate MPS even in an energy deficit likely helped as well

Additional Resources

1) https://www.ncbi.nlm.nih.gov/pubmed/26817506
2)https://www.sciencedaily.com/releases/2016/01/160127132741.htm
3) https://www.ncbi.nlm.nih.gov/pubmed/18379214
4) https://www.nrcresearchpress.com/doi/10.1139/apnm-2013-0433#.XO7FEy2ZO9Y
5) https://www.ncbi.nlm.nih.gov/pubmed/24408998

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