I Want to Lose Weight & Gain Muscle pt 2 - Beast over Burden - #480

<div> <p>I want to gain muscle and lose weight. Is this a realistic goal? How does this look, if it is?</p> <p>It is possible to do this, over time, sustainably, by building healthy habits.</p> <p>Check out the <a href= "https://barbell-logic.com/i-want-to-lose-weight-and-gain-muscle-part-1-beast-over-burden/"> first part of this 2-part series</a>.</p> <p>Andrew & Niki explore the journeys of different "typical" Barbell Logic clients and what these processes look like.</p> <p>Check out the <a href= "https://barbell-logic.com/podcast/">Barbell Logic podcast landing page</a>.</p> <h3>Gain Muscle and Lose Weight - Older, Fluffy Man</h3> <p>This type of client tends to be a busy, middle-aged professional and dad who's put a bit more fat around the belly than he'd like. One might call him fluffy.</p> <p>Certain habits that didn't lead to a large waist when they were younger have caught up with them. Some likely culprits include alcohol, large (especially weekend meals) highly processed meals, or fatty grilled meats.</p> <p>Often times, these clients can white knuckle fairly strictly for awhile, and can often eat healthy on weekdays, but weekends and maybe summer tend to present challenges.</p> <p>They may have made progress in the gym or in some physical activity, but whatever progress they have made no longer matters compared to their waist and appearance (plus how they feel).</p> <p>They may tend to be on or off, so they have big swings of calories.</p> <p>When helping these clients, addressing those big swings is important. It does not mean that they cannot eat these foods, but there needs to be some portion control so some pizza does not turn into a whole pizza. A drink doesn't turn into 3 every night.</p> <p>The other big consideration is sleep. Building good sleep habits helps here, both with decision making, hormones, and overall health. Additionally, if alcohol is a problem, bringing attention to how alcohol affects sleep can help.</p> <h3>Gain Muscle and Lose Weight - Busy Mom</h3> <p>The busy mom shares some