When people talk about getting in shape they almost always have two goals. Lose weight and build muscle. It is kind of odd if you think about it. Losing weight involves having a calorie deficit and seeing the pounds on the scale go down. Gaining muscle involves having a calorie surplus and seeing the pounds on the scale go up. So how could you possibly be successful in trying to lose weight and build muscle at the same time?

Simple answer…

You can’t.

"But Brad I see ads on TV and the internet all the time talking about losing fat and building muscle. Matter of fact it is on almost every supplement at GNC and every infomercial I see."

Yeah I know. And for only $39.95 I can change human genetics and basic math too.

The reality is most people have a good amount of muscle that is hidden by fat and once you lose that fat you look more muscular. Also a well structured weight loss program includes weight lifting so you tone up those muscles and make them pop as the fat comes off. Like I said to build new muscle requires more calories, and to lose fat requires less calories. You can manipulate that to some degree by consuming enough protein to power muscle growth while keeping your calories low but without a focus on one goal or the other you are going to have a rough road.

Now to save you some money I’m going to go ahead and give you the secrets to those infomercials and magic weight loss pills so you can achieve your goals.

• Determine your optimal calorie intake: I’ve beat this to death, check the home page if you need a link.
  • Monday: Back, Rear Delts, Biceps
  • Tuesday: 45 minutes of cardio machine, running, swimming, etc…
  • Wednesday: Chest, Shoulders, Triceps
  • Thursday: 45 minutes of cardio machine, running, swimming, etc…
  • Friday: Legs
  • Saturday & Sunday: Rest, play favorite sport
• Create a workout program that includes weight lifting and cardio exercise.
• Drink Plenty of water
• Watch the carb intake (sugars, breads, pasta, rice, etc…)
• Be patient

Let’s compare this simple advice to the most popular infomercial on TV today, P90X.

So there you have it. Simple, effective, cheap!