MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle


Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
Lost 25.5 lbs fat


Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle

 
 

Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Linkinpooch

I always read that it was impossible to do both at the same time...and that you either had to bulk, or cut. I've read about a few ppl on HIT who have done both at the same time. How is this possible, if to gain weight, you need a calorie surplus and to lose fat you need a calorie defecit?

I've read Dr.Darden's book, but this always puzzled me.
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Tougher

Alberta, CAN

Basically, the way I understand it, if you provide your muscle with adequate stimulus (lifting weights), your body will take the extra calories it needs from fat stores. I know my answer's short, but I'm sure there's many people around here who can explain it in a lot more detail than me.

Ben
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BF Bullpup

Massachusetts, USA

It tends to be easier when you're a beginner, because your body will not have gained that much muscle and burned that much fat before. It's harder to do when you have a year or more of training under your belt.
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kevindill

Maryland, USA

Dropping BF% while gaining muscle is easy, but not what you think it is.

For example, Lifter starts at 150 lbs at 12% BF. He eats a caloric surplus, trains productivley and gains 10 lbs, all muscle. Start lean mass = 132 lbs, end lean mass 142 lbs. End BF% = 11%.

Do it twice and you're at 170lbs with 10% BF.

Regards,
KD
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manzo

" your body will take the extra calories it needs from fat stores. "

Ive read this a few times on this site, can anyone explain exactly what happens and how it happens?

Ive read many times that fat cant be turned into muscle and vice versa, but ive read from the same people that excess protein/carbs will be stored as fat. How can this happen if you cant turn muscle/protein or carbs into fat and vice versa?


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Tougher

Alberta, CAN

Fat isn't "turned into" muscle directly. Your body uses the fat as extra calories (energy) and these calories are then used to build muscle.

Also, protein/carbs aren't "turned into" fat. The energy (calories) from the protein/carbs, if not used by the body, is stored as fat. I don't know the chemical process, I just know that it's not a magical transformation like turning a pen into a pair of scissors. The body just breaks down the carbs/protein and then stores the energy.

I hope this helped a little, there's a lot of people around who can explain the science.

Ben
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Ellington Darden

In one of my earlier books, and I can't remember which one as most of my books are stored away, I have a chart that shows the chemical composition of muscle and fat. Both muscle and fat contain calories, proteins, fats, water, and minerals -- but in different amounts.

On a reduced-calorie diet, at least for a while, if you stimulate your muscles to grow -- your system can take the chemicals it needs to build muscle from the chemicals contained in your fatty deposits. It's just that simple.

That's why it's possible to lose fat and build muscle at the same time from a reduced-calorie eating plan.

Ellington
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Linkinpooch

Thanks for the answer Dr. Darden, but I assume this would only work for beginners? And how long of a period could this possibly go on for?
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Ellington Darden

Linkinpooch wrote:
Thanks for the answer Dr. Darden, but I assume this would only work for beginners? And how long of a period could this possibly go on for?


This answer depends on your age, experience, and genetics. But generally, most trainees can make fairly good progress for 6-10 weeks, before their bodies make this process increasing more difficult to perform.

Ellington

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bar

Ellington Darden wrote:

On a reduced-calorie diet, at least for a while, if you stimulate your muscles to grow -- your system can take the chemicals it needs to build muscle from the chemicals contained in your fatty deposits. It's just that simple.

Ellington


Dr. Darden, in your exerience how long can an individual gain, providing he is already lean.

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bar

Already answered.
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Paul25

Many Thanks Dr.Darden for replying and answering a common important question.

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