To quote coach Thibs in the Physique Clinic thread:
I posted this in Bartl’s thread, but it is also applicable to you…
Ok, time to explain the logic behind your program.
As I mentioned your first objective should be to lose fat. A lot of people in your situation (who want to drop a lot of fat and gain a lot of muscle) often try to do both at the same time (it doesn’t work) or are at a loss regarding where to start.
In your case (a guy who is fat but wants to add a lot of muscle) it’s always best to get lean first. Face it; you want to do BOTH lose fat and gain muscle. But both goals are somewhat contradictory (well you can gain some muscle while losing a lot of fat OR lose a small amount of fat while gaining a moderate amount of muscle). So you will eventually have to focus on each goal for a certain period.
So you will have to spend a few months losing fat and a few months building muscle. The question normally is ‘which one to do first?’
In your case it’s a no-brainer: lose the fat! You do have some muscle underneath so it’s not like you are a skinny beginner. And they are several benefits to getting lean first:
- I truly believe that the leaner you are when you start a mass gaining phase, the better results you’ll get. It’s fairly easy to explain: the leaner you are the more insulin-sensitive you become… the fatter you are, them ore insulin-resistant you’ll be.
Why is that important? Without being too scientific with this, the more insulin-sensitive you are the better you’ll be at partitioning the ingested nutrients toward muscle tissue. Simply put, the more insulin-sensitive you are, the more of the food you eat will be used to build muscle and the less of it will be stored as fat.
So the leaner you go down, the more food you’ll be able to eat without getting fat…so the more muscle you’ll be able to build!
Fatter individuals become good fat-gainers because of their poor insulin sensitivity. This is one of those bad things: the fatter you are, the easier it is to gain fat! Talk about a vicious cycle!
- When you are lean, you can ‘see’ more easily how much muscle you are gaining. When you are lean, every pound of muscle gained will visually look like two! This is very motivating and will help you train harder and harder.
So I think that it’s fairly easy to see that in your case it is important to lose then fat first.
OKAY, now that this is out of the way you should understand that the first and foremost goal of weight lifting when losing fat is to prevent muscle loss and even stimulate muscle gain. The best way to force your body to keep its muscle is to keep on getting stronger!
When dieting your body needs a darn good reason to maintain its muscle mass. If your body is used to having to haul big weights what do you thing will happen if you decide to drop the weights down to perform higher volume of work with less rest intervals (hoping to use weight lifting to increase fat loss)? You are going from a need for strong muscles to a need for endurance muscles! This is not a good way to force your body to hold on to the muscle you have!!!
The best way to make sure that you are no losing muscle is to get stronger!!! How can you be losing muscle if you are getting stronger? You can’t!
Most of your fat loss should come from your diet and your cardio, not weight lifting. Each component of your regimen serves its own purpose. The purpose of weight lifting is what? To force your body to keep its muscle!!!
This is why most of the lifting you are doing is relatively heavy (and it will get heavier next month).
We are including one ‘circuit’ session to get an extra boost in fat loss, but this is basically cardio with weights, I don’t see that as weight training.
- Get stronger
- Stay strict with you diet
- Do your cardio
- GET THAT LEAN BODY!