As we reported (here), scientists have discovered the exercise and diet sweet spot for gaining muscle while simultaneously losing fat. To give you a recap of the study, researchers put 40 young male participants (averaging 216lb) through a month of grueling exercise and a low-calorie diet.
Though all the men cut their calorie consumption by 40 percent, they were divided into two subject diet groups: high-protein (236g) and low-protein (118g). They consumed both animal and plant-based protein as well as milk-based whey protein beverages.
As for the training? The brunt of it revolved around resistance and high-intensity interval training six days a week. If you're looking to drop some serious weight—up to 10 pounds—with the added benefit of more muscle—up to three pounds—give this workout regimen, straight from the study, a go.