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Building muscle while burning fat at the same time would seem to be conflicting goals. To burn fat we need to run on a calorie deficit - i.e. consume fewer calories than we actually use. However to build muscle, we need to eat more meals, in effect run on a calorie surplus. So is it possible to achieve these twin goals at the same time?

There are a lot of myths about fat and muscle. You often hear that if you don't use your muscles they will turn to fat. This is simply not true. Muscle and fat are two different things. If you are in great shape and you swap your weight training for pizza eating, then eventually it will look like your muscle has turned to fat. However, what has actually happened is that your muscle has eroded through lack of use. This also has the effect of slowing your metabolism down, meaning you aren't burning calories with the same efficiency as you did when your body was at its physical peak. You have also increased your calorie intake, so you will be putting fat on. You will still have some muscle, but it will be hidden under a layer of new fat.

As previously mentioned, muscle and fat are two different substances. Fat is just an inert substance - it just sits there, around your waist/hips/chest and does nothing. Muscle on the other hand is known as "active tissue" as it requires calories to feed on. This means that the more muscle you have, the more calories will be burnt keeping this muscle maintained. It is a fact that for every pound of additional muscle you pack on to your frame, you will burn an extra 60 calories per day. This can add up. If you start a weight training program it wouldn't require much effort to add 20 pounds of muscle in a relatively short space of time (if you are just starting out in weight training). This new muscle would burn off an extra 10 pounds of fat per month!

Weight training is crucial to any weight loss (i.e. Fat Loss) program. If you only focus on the cardio machines at the gym you will definitely lose weight, but a lot of that weight will be muscle. As you lose muscle, your metabolism slows, and your body will not burn calories with the same efficiency. You will also have to exist on a calorie deficit, or the exercise will be a waste of time as far as weight loss is concerned.

A lot of female gym members seem reluctant to begin a weight training program. They seem to think that if they start lifting weights, they will turn into muscle-bound hulks overnight. This is simply not possible. You will put on some muscle when you embark on a weight training program, but will not become obviously muscle-bound unless that is your main goal. Take a look around the gym next time you visit - how many woman can you see who you would describe as overly muscled?

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