Take Silhouette of muscle mass without intake of fat, the holy grail of bodybuilding practitioners. But is that really possible?

 My response to a reader who sent me the following message: "I have a goal of fat loss and muscle gain concurrent. Is it better to eat my fill or otherwise try to eat more when I play sports (weightlifting, HIIT)? 

In my case, when I listen to my hunger, I do not eat much, between 1200 and 1400 calories per day, sports day a little more between 1500 and 1700. As for my weight and size recommendations are do not go below 1439 calories. In a goal of fat loss and muscle gain, it is necessary to force myself to eat, or should eat less and my hunger (and therefore eat fewer calories for me)? "

My answer

Everything depends on the visual result you seek.

What some people describe as "fat loss and muscle gain simultaneous" is actually an especially fat loss, which certainly may be accompanied by a mini muscle gain in the beginner, but muscle gain is very limited .

The person thinks it took muscle because the muscles are more visible without the fat layer that was over. In fact, the person has mostly made a kind of small dry. She believes if more muscular because she sees his muscles draw, when in fact she had the same muscles before, but they were "buried" under a small quantity of grease.

Actually take muscle mass necessarily imply a small caloric surplus. Otherwise how to build these additional tissues? They do not manufacture themselves from love and fresh water they need their materials to build.

An exception to this principle, however, is the beginner (s): actually, when we started, no need for caloric surplus: from the moment we begin to bring muscle building, the body will adjust and "strengthen" naturally muscles after the training effect, even without caloric surplus.

In fact, I can not answer your question because I have no idea of the visual results you seek, what you really mean by "muscle gain". 2 cases are possible:

1- If you aim more muscle definition (= more visible because less muscles covered with fat, short a dry objective), you must eat less. And we need most of your carbohydrates from green vegetables, eating enough protein and fat to cover your physiological needs.

2- if you aim a real muscle gain, that is to say having to eventually switch from a size 36 to a 38 (especially the top because you will have the broadest and most back round shoulders) yes, we need a small caloric surplus if you are not a beginner.

But non-beginner I hear that you are able to do 15 pumps on the feet and a full strength (be able to pull you up hanging from a bar). If you can not make good 15 pumps (= touch the floor with the chest at each pump), rather it is the type of training that is not really want to change and the amounts of the meal.

And even in the case where the drive muscu is done with a resistor adapted to trigger a muscle building process, it is impossible to take only small muscle without any fat gain. This is an issue that comes up often on male fitness sites. If men who take muscle also take some fat at the same time, it is clear that as a woman (= by nature much more expert than them for fat storage), you inevitably some stockeras fat at a true muscle gain.

Note also that a transformation as shown in the image above well ask at least 1 to 2 years of serious practice with heavy loads.

Conclusion

From the moment you no longer beginner (e), the phrase "I have a goal of losing fat and muscle gain" is equivalent to 2 simultaneous and incompatible goals. A bit like saying "I want to be pregnant without gaining weight."

To deepen the broad topic of weight gain, I invite you to read some male sites that deal with this issue in great length, or make you your own opinion via your own Google search by typing "dry mass outlet ".

Fitness clubs motivate you. Exercising alone is no fun and even if you are not with an exercise buddy, the atmosphere in fitness clubs alone is often enough to energize you into 'getting back on track' with your fitness goals. However, don't worry that you won't find your own 'personal space' in fitness clubs. Most people, like you, appreciate the ambience but are quick to leave you alone.

Fitness clubs offer savings. There is no doubt that various fitness machines have proven themselves to be extremely effective. However, to buy them all would cost a fortune! This is really one of the main reasons to go for a fitness club membership. Sure, you might pay a steep amount especially if you are going for a well-equipped fitness club, but considering that you get access to numerous equipment, consider it a worthwhile investment to your overall fitness goals.

Fitness clubs give you access to fitness professionals. Fitness centers truly worth their salt are staffed with professional nutritionists, dieticians, fitness consultants and personal trainers. Most of the time, access to these people are included in your membership fee so do take advantage of them!

Fitness clubs offer pleasant pleasures. Great amenities such as saunas, steam rooms, spacious shower and changing rooms, and perhaps a swimming pool are all great 'perks' that come with a fitness club membership. So exercise and enjoy!

What to Look for in a Fitness Club

All geared up to join fitness club. Following are a couple of pointers you should consider.

Consider your own fitness goals and what particular type of activity really encourages you. For instance, if you are more into aerobic workouts, join a fitness club that offers aerobics classes and offers a host of aerobic fitness machines. On the other hand, if you're idea of an overall body workout is swimming ensure that the fitness club has a great swimming pool.

Location, location, location. The best fitness club to join is to the one that you have ready access to. Believe me, if that 'perfect' fitness club is all the way across the other side of town, chances are, you will NOT go as often as you should and you would have just wasted money joining it.

If you are a (an) accustomed (e) of your fitness club, this article will you may look up to heaven, sighing, as it is primarily oriented "beginners".

Still, we must remember that when we arrived for the first time in a gym, the machines can confuse. We do not see necessarily how to use them and what they are for.

Marie-Claire, a sports visitor but never made into fitness room, sent me pictures of machines in its gym by writing, "I am especially cycling, the elliptical or rower because it's the only thing that I control. There are other machines, I do not know to use it but I would try. "There is no coach present in the Marie-Claire room.

Here then machine Machine photos and my explanations.

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■ Machine name: leg press

■ Used to work: the thighs with a focus on the quadriceps (front thigh), but also the glutes.

■ Interest: the back is snug against the back of the machine, for beginners, there are slightly less likely to get backache than squats.

■ How to use: for the photo machine, adjust the weight in the back (black weight blocks located behind the machine). Once seated, feet positioned on the platform, although stable, it is necessary to press the lever on the right side of the seat to unlock the platform.

■ Highlights: pay attention to the angle of his knees. Some people position their feet down the platform, making it bend your knees up to the end of the movement, not ideal for the knee ligaments, especially with weights. It is better to position the top of the foot platform, even have toes in the air, but well flat feet, pushing on the heels. Push your heels is the key to activate their glutes.

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■ Machine Name: bench press bench

■ Used to work: pectorals, triceps, front shoulders, with some teens to stabilize.

■ Interest: relatively little interest for beginners. We must raise the knees pumps ground, this is the same almost pushing motion.

■ How to use: first without weight on the bar just to try. To put weight on the bar, put the disks on each side and secure with small clips so they do not move. (Typically, these small clips are findable near discs).

■ Highlights: feet flat on the ground for maximum stability. Keep your back in contact with the bench, not to arch your back.

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■ Machine Name: pec-deck

■ Used to work: the pectorals

■ Interest: relatively little interest because isolating the pectorals without work other muscles.

■ How to use: adjust the seat to the correct height in order to have arms outstretched, elbows at 90 degrees to start the movement.

■ Highlights: keep your back flat against the back of the machine. Do not deviate too much arm back the beginning and end of the movement to protect the shoulder joint.

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■ Machine Name: Smith machine or 'framework guided'

■ Used to work: several exercises are possible with this guided bar that moves vertically. The exercises I recommend are the slots, and the horizontal traction.

■ Interest: this bar allows you to do several different exercises, while remaining stable. It moves only up and down and there are safeguards to prevent the bar from falling in case of accident.

■ How to use: the bar must unlock to make it 'draggable' from the bottom up. Generally on most machines, you have to turn slightly inward bar to unlock.

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The brand PRECOR the team NEONESS gyms in weight machines. To practice with confidence, do not hesitate to ask our board coaches for advice tailored to your level and your knowledge of the machines.

The tray coaches are available to advise you and guide you in the use of machinery, Monday to Friday from 18h to 20h30 in all gyms Neoness.

Our fitness areas are equipped with a training circuit for free practice of bodybuilding suitable for beginners and some clubs also offer the oscillating platform SISMO to discover urgently.

INCLINE BENCH DEVELOPED

Developed inclined weight benches, free load, can perform strengthening exercises with weights or dumbbells and bars without guidance. It can work the upper part of the pectoral, triceps and front shoulders.

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