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The Secret Behind Building Muscle and Losing Body Fat At The Same Time!

If you’re anything like most of the guys we work with during Max’s Challenge programs, nothing is quite as motivating as seeing results. Whether it’s cutting a few notches from your belt loop, seeing muscle appear where there wasn’t any before, or just seeing the time on the workout clock getting later and later before you feel tired, all of these signs of progress help to keep you motivated and on track.


But what about when those results aren’t as evident? It pays to know what’s happening “under the hood”, so to speak, when it comes to weight loss and muscle growth. That’s because when the results aren’t immediately obvious, or when you see some early results but then progress seems to stop, it can be demotivating. And a loss of motivation is a killer. It stops you being excited to work out and stick to your nutrition plan, which means you are less likely to follow it and more likely to cheat here and there. And if you do that, then those results will get even more elusive.


So what we’ve done here is take the science of weight loss and muscle growth and packaged it in a way that is easy to understand and remember. That means that even when you don’t see physical results from Max’s challenge, you can be reassured that there is plenty going on behind the scenes to get your body into better shape.


Weight Loss Basics


For all of the thousands of books and millions of articles written about weight loss, it all basically boils down to two very simple concepts: energy in and energy out. Energy in comes from the food and drink you consume. And energy out comes from the energy your body needs to consume to move, breathe, and exercise.


The principle is very simple. If energy in is greater than energy out, then you are likely to maintain your weight or gain weight. If the energy in is less than energy out, then you are likely to lose weight. The concepts are known as calorie surplus and calorie deficit.


If you want to lose weight, then you should be aiming for a consistent daily calorie deficit. There is zero point in signing up to four high-intensity interval training classes per week and sweating it out if your diet is providing you with more energy than you need. The “standard” daily intake of energy is recommended at 8700 kilojoules which are about 2000 calories. That standard requirement might rise if you have an especially physical job, and may fall if you are shorter or have a leaner physique.


Free food and calorie tracking apps are widely available and make it simpler than ever before to keep track of exactly how much energy you are consuming on a daily basis with a few simple taps of a button.


Muscle Growth Basics


When you work out, your body breaks down and damages muscle fibres. This happens on a cellular level, but can cause real pain through delayed onset muscle soreness (DOMS) which can occur after an intense workout as your body adapts to the new physical demands being put on it.


The replacement of damaged muscle fibres happens by knitting together the broken fibres into new, stronger muscle to replace the smaller, damaged muscle fibres. When that happens over and over again, the physical result is stronger, more visible muscles. This whole process is known as muscle hypertrophy, which is the scientific name for muscle growth. Muscle growth will occur with regularity if the rate of protein absorption and synthesis is greater than the rate of muscle proteins breaking down.


The important takeaway point here is that muscle growth does not happen when you are lifting weights and working out. Rather, that’s when the “damage” portion of the process happens. If you liken it to building a new house, the weight training is the “demolition” phase when the existing structure is cleared away. The growth or “building” phase actually takes place afterwards, when your body is at rest.


Maximising Muscle Growth and Weight Loss

There is a difference between going through the motions of an exercise and really maximising your workout. The fancy term used for what you need to do is progressive overload. That means that almost every time you work out, you want to be adding weights, repetitions, or time to your workout.


For example, in a running or cycling setting, you could increase the amount of time you spend on the road, or deliberately increase the number of intervals or hills you incorporate into your route. With weight training, adding weight to the bar and tracking how much you are lifting each week is the proven way to go.


It is the adaptation to this progressive overload or constant challenge that allows your body to burn excess fat or build extra muscle. If you are not challenging yourself and increasing that challenge regularly, then your body adapts to the new workload and will not change, which means that any physical changes will also stop.


Max’s Challenge takes these science-backed building blocks and puts them together into a program that is designed to harness them to deliver you the best results in the most effective way. All you need to do is sign up



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