Because that statement isn't true. You CAN BUILD MUSCLE on a CALORIE DEFICIT. If you provide enough protein, your body will break down fat into glycogen in order to maintain homeostasis in your bloodstream (your body likes to have a certain level of glycogen circulating and ready for any movement you do). Now this is where you seem to have gotten confused, when your body is in serious demand of energy it will sometimes tear down muscle tissue to fuel your future actions and maintain homeostasis in your bloodstream. This is why you CAN BUILD MUSCLE on a CALORIE DEFICIT, but it is harder than building muscle with a surplus of calories.
The key to maximizing your muscle gains on a calorie deficit is 1.) working out to failure-- you're not going to gain muscle at all without working out 2.) fueling before and in the middle of your workout, to reduce any muscle loss and in general just trying to keep your glycogen levels from dropping too low that your body can't recycle its fat into your bloodstream quick enough.
The body will always build muscle whenever you train and exercise. Even on a low calorie diet, you will build muscle. However, you will not have enough energy to push hard during workouts making them much less effective workouts and building less muscle.
Whenever you burn calories, carbohydrate stores are burned first and then fat. Hence, low carb diets becoming popularized. However, if you are performing a lot of high intensity workouts each week, you actually want to consume a fairly high proportion of carbs since it will allow you to push harder during workouts leading to more muscle being built and more calories being burnt as well.
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Not exactly.
You need to consume enough calories to provide muscle growth. No more no less. For instance an average active man needs around 2200 to 2500 calories (depends on size and weight) and about one to 1.5 grams of protein per pound you weigh. You can get even more technical and consume more calories at points in the day but burn them off during a work out then come out even at your base calorie intake. I recommend you get a calorie counter if you have a smart phone. Ton of apps that can help you figure out what you need to be eating in order to lose or gain weight/muscle.
You can do as much cardio as you want. Keep in mind the amount of calories you are burning when doing cardio. If trying to build muscle you need enough calories to support growth and support your cardio exercise.
If you are in a routine of workouting out long enough and eating right your body will go into anabolic state instead of catabolic state (store fat) you can also read up on this so that you can get a better idea of how to shed fat and build muscle.
To some extent, the body does consume the protien for the calories rather than building muscle..that'w why long distance runners aren't big muscle bound characters,they're pretty skinny. ditto for biscyle racers, they're very strong with hardly any fat, but you won't find one who is 'big' and 'cut'.
The body builds only the muscles that it thinks you need for the activity you are doing. That's why you need to do weights as well as cardio to build muscle. Your body knows what it needs to do to master the demands you're putting on it..so you lose both fat and some muscle tissue when you're working out a lot, unless you start eating a LOT of protein...and doing weights so the body knows it needs to build muscles and not just use the easiest available calories.
It's always a problem to balance getting into cardiovasuclar shape, while not losing muscle tissue, and also losing fat overall...
When people build muscle, they inevitably also gain a little bit of fat in the process. Bodybuilders are on the most extremely monitored diets when they are building muscle. It's intense how in depth they go.
When people weight train, they are damaging their muscles and when they rest they are repairing and getting bigger. Thing is, they need a variety of things to repair. Protein is just one of them.
But if you're not getting enough calories to maintain your weight, your body is going to look for other resources to keep you alive and your muscles will not become a priority thus the body is not going to build the muscle up enough to adapt to the trauma the weight training has done to it.
Cardio is a tool to burn fat and help you reach your calorie deficit and boost your metabolism. Although there are many cases were lesses disciplined people avoid cardio as it has made their cravings for food higher and put them in a calorie surplus. My main suggest for such types is to avoid sugar.
You need to learn a bit about how the body works, in order to really understand this question. But essentially the body has a series of perferences when it comes to fuel. For example, ketones are preferred by several of the bodies internal organs. Glucose by most others. Glucose has several sources in your body, such as the glycogen in your muscle tissue.
Building muscle requires proteins and several types of amino acid, but building muscle is not a priority task. Your body won't do it while it's staving off starvation or fighting infection or disease.
If you're beyond beginner stage, then yes, if you eat normally but do a lot of cardio, you will not gain muscle.
high calorie, focus on healthy carbs and low in fat.
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