September 06, 2017 2 min read

A common dream among individuals is to be able to lose weight, gain muscle, and get fit FAST. But realistically, we know those good things take time… But, what is this good thing?




A recent study conducted by McMaster University “uncovered significant new evidence in the quest for the elusive goal of gaining muscle and losing fat, an oft-debated problem for those trying to manage their weight, control their calories and balance their protein consumption.”


The study?


40 out-of-shape young men underwent four weeks of exercise while also cutting dietary energy by 40%.


“These guys were in rough shape, but that was part of the plan,” said Stuart Phillips, a professor in the Department of Kinesiology at McMaster and senior investigator of the study. “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.”


The subjects were divided into two groups. Both groups went on a low calorie diet, but one group had higher levels of protein than the other.


The conclusion?


The high-protein group experienced muscle gains of about 2.5 pounds, despite their insufficient energy consumption, while the lower protein group did not add any muscle!


The researchers were also intrigued that the high-protein group ALSO lost MORE body fat!


“We expected the muscle retention,” said Phillips, “but were a little surprised by the amount of additional fat loss in the higher protein consuming group.”


The results also showed that the high-protein group lost roughly 10.5 pounds, while the low-protein group only lost around 8 pounds.


Though the study warned that the exercise regimen used during the study is not for everyone (six-days-a-week exercise routines), they think that it would work for young women too.


“It’s a tough program and not something that’s sustainable or for those looking for a quick and easy fix,” said Phillips. “We controlled their diets, we supervised the exercise, and we really kept these guys under our ‘scientific’ thumb for the four weeks the participants were in the study.”


To read the full article click HERE.


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