Nobody said it was going to be easy, but if you’re determined to get in shape in record time and you want to know the best way to do it, science has the answer.
Researchers at McMaster University have uncovered significant new evidence in the quest for the elusive goal of gaining muscle and losing fat. Turns out it is possible to achieve both, and quickly, but it isn’t a walk in the park.
On studies, 40 young men underwent a month of hard exercise while cutting dietary energy by 40 per cent:
“It was a gruelling affair,” says Stuart Phillips, a professor in the Department of Kinesiology at McMaster and senior investigator on the study. “These guys were in rough shape, but that was part of the plan. We wanted to see how quickly we could get them into shape: lose some fat, but still retain their muscle and improve their strength and fitness,” he says.
The researchers divided their subjects into two groups. Both groups went on a low calorie diet, one with higher levels of protein than the other. The higher-protein group experienced muscle gains — about 2.5 pounds — despite consuming insufficient energy, while the lower protein group did not add muscle.
The results, published in the latest issue of the American Journal of Clinical Nutrition, showed that the high-protein group lost about 10.5 pounds and the low protein group only eight pounds.
“Exercise, particularly lifting weights, provides a signal for muscle to be retained even when you’re in a big calorie deficit,” says Phillips.
In short? If you want a leg-up on the fitness ladder, choose a low calorie, high protein diet and start lifting weights.
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