The Smartest Way To Build Muscle And Lose Fat At The Same Time
Summary
TLDRThis video script outlines a comprehensive guide to simultaneously building muscle and losing fat, tailored for various individuals including new lifters, detrained athletes, and those with obesity. The presenter shares a step-by-step process, emphasizing the importance of training intensity, high-protein nutrition, walking for cardio, sufficient sleep, and strategic supplementation. Personal anecdotes and client transformations validate the presented methods, offering a scientific approach to achieving a lean and muscular physique.
Takeaways
- 💪 **Training Intensity**: Training to failure can maximize muscle growth and strength gains, but it requires precise form and adequate recovery periods to avoid overtraining.
- 📈 **Progress Tracking**: Using weight measurements, performance trends, and body composition changes are crucial for tracking progress during muscle gain and fat loss.
- 🥩 **Protein Intake**: Consuming 1 gram of protein per pound of body weight is recommended for muscle building, with higher amounts suggested for high-intensity training or a significant caloric deficit.
- 🔍 **Nutrition Precision**: Being precise with macronutrient intake, especially protein, is essential for achieving a 300-calorie deficit that facilitates simultaneous muscle building and fat loss.
- 🚶 **Walking for Fat Loss**: Walking 10,000 steps or more daily can effectively tap into fat stores and is less strenuous on the body compared to high-intensity exercise.
- 💤 **Importance of Sleep**: Adequate sleep is vital for muscle recovery and maintaining hormonal balance, with insufficient sleep leading to muscle loss rather than fat loss.
- 📉 **Caloric Deficit Sweet Spot**: A 300-calorie deficit is identified as the optimal range for building muscle while losing fat, according to a German study.
- 🏋️♂️ **Training Programs**: A 5-day training split focusing on upper body, lower body, push, pull, and legs can be an effective routine for beginners to intermediate lifters.
- 🥗 **Meal Planning**: A 22-page booklet with detailed meal plans, including ingredients and preparation videos, is provided to assist with diet adherence.
- 🧠 **Stress Management**: Reducing stress and avoiding blue light before bed can improve sleep quality, which is essential for muscle growth and fat loss.
- 💊 **Supplement Suggestions**: Weight protein, creatine monohydrate, and pre-workout supplements can support muscle building and performance, making it easier to hit nutritional goals.
Q & A
What is the main goal of the video?
-The main goal of the video is to provide a step-by-step process for building muscle and losing fat simultaneously, backed by scientific information.
Who is the target audience for the video?
-The target audience includes individuals who want to achieve a body transformation, those who have tried other methods without success, and people who are looking for a scientifically-backed approach to fitness.
What are the five categories of individuals who can achieve body recomposition according to the video?
-The five categories are new lifters, detrained athletes, obese individuals, anabolic steroid users, and suboptimal trainees.
Why is training to failure beneficial for muscle growth?
-Training to failure ensures that muscle fibers are maximally recruited and fatigued, stimulating muscle growth and enhancing neuromuscular adaptations, which improves strength and overall muscle performance.
What is the recommended training intensity for beginners and intermediates?
-For beginners and intermediates, training with two reps in reserve is recommended, which means stopping short of failure to allow for adequate recovery and prevent overtraining.
What is the significance of tracking weight during resistance training?
-Tracking weight is crucial for monitoring progress and ensuring that the individual is effectively stimulating muscle growth through resistance training.
What is the ideal caloric deficit for building muscle and losing fat according to the video?
-The ideal caloric deficit for building muscle and losing fat is approximately 300 calories, as suggested by the research paper discussed in the video.
What is the recommended macronutrient distribution for someone trying to build muscle and lose fat?
-The recommended macronutrient distribution includes a high protein intake (1 gram per pound of body weight), 20% of total calories from fat, and the remaining calories from carbohydrates.
How does walking 10,000 steps or more contribute to fat loss?
-Walking 10,000 steps or more helps tap into fat stores, stimulates and improves fat degradation, and can be easily incorporated into daily life, making it an effective and sustainable approach to fat loss.
Why is sleep so important for muscle building and fat loss?
-Sleep is crucial as it helps maintain optimal hormone levels, including testosterone, which is essential for muscle growth and recovery. Inadequate sleep can lead to increased cortisol levels and muscle loss, hindering progress.
What supplements are recommended in the video to support muscle building and fat loss?
-The video recommends weight protein for convenience and easy digestion, creatine monohydrate for increased muscle strength and size, and pre-workout supplements containing caffeine for enhanced performance and calorie burning.
Outlines
💪 Building Muscle and Losing Fat: The Ultimate Transformation Guide
The speaker introduces a comprehensive guide to simultaneously building muscle and losing fat, a feat they've achieved multiple times and helped clients to accomplish. The video promises a step-by-step process backed by science, including a training program, diet plan, and specific details necessary for success. The inspiration for the video comes from a well-received real transformation video, and the speaker emphasizes the importance of understanding the process rather than just following generic advice.
🏋️♂️ Training and Nutrition: Keys to Muscle Growth and Fat Loss
This paragraph delves into the specifics of training and nutrition for muscle building and fat loss. It categorizes individuals into five groups based on their potential for recomposition: new lifters, detrained athletes, obese individuals, anabolic steroid users, and suboptimal trainers. Each category has unique advantages and approaches to achieving the desired body transformation. The speaker provides examples, including a client named Hugo, to illustrate the effectiveness of resistance training and proper diet in recomposition.
📈 Tracking Progress: Metrics Beyond the Scale
The speaker discusses the importance of tracking progress using methods beyond just the scale, such as body measurements, performance trends, and how clothing fits. They emphasize that while weight may not change significantly when building muscle and losing fat, other indicators can show positive changes in body composition. The paragraph provides practical advice on how to monitor and assess progress effectively.
🏋️♀️ Intensity and Consistency: Maximizing Muscle Growth
This section focuses on the importance of training intensity and consistency in muscle growth. The speaker advocates for training to failure and provides a detailed explanation of its benefits, such as maximizing muscle fiber recruitment and enhancing neuromuscular adaptations. They also discuss the necessity of adequate recovery and the risks of overtraining. Additionally, a 5-day training split is introduced, with specific recommendations for set and rep ranges, and the importance of tracking weights is highlighted.
🍽️ Nutritional Strategies for Optimal Body Recomposition
The speaker provides a detailed nutritional strategy for building muscle and losing fat, emphasizing the role of protein intake and the optimal macronutrient distribution. They discuss a study that suggests a caloric deficit of around 300 calories is ideal for recomposition and provide specific guidelines for protein, fat, and carbohydrate intake. The benefits of a high-protein diet, including its effects on metabolism and muscle repair, are also covered.
🚶♂️ Incorporating Walking into Your Fitness Routine
Walking is presented as an effective, low-impact form of cardio that can significantly contribute to fat loss while preserving muscle mass. The speaker shares research indicating that walking can stimulate fat degradation and is particularly effective at burning visceral fat. They encourage incorporating walking into daily routines and highlight its benefits for overall health and well-being.
💤 The Crucial Role of Sleep in Body Recomposition
Sleep is highlighted as a critical component of body recomposition, with research showing that inadequate sleep can lead to a loss of muscle mass rather than fat. The paragraph discusses the hormonal impacts of sleep deprivation, particularly on testosterone and cortisol levels, and the importance of maintaining 7 to 9 hours of sleep per night for adults. Practical tips for improving sleep quality and quantity are provided.
💊 Supplements and Strategies for Enhanced Muscle Building and Fat Loss
The final paragraph covers the role of supplements in aiding muscle building and fat loss. The speaker recommends weight protein for convenience and creatine monohydrate for its research-backed effectiveness in enhancing muscle growth and strength. They also mention the benefits of pre-workout caffeine consumption for performance and calorie burning. The paragraph concludes with a summary of the five steps presented in the video for successful body recomposition.
Mindmap
Keywords
💡Body Recomposition
💡Training to Failure
💡Protein Intake
💡Caloric Deficit
💡Myonuclei
💡Anaerobic Exercise
💡Nutritional Adherence
💡Progress Tracking
💡Obese Individual
💡Detrained Athlete
💡Anabolic Steroid Users
💡Suboptimal Trainee
Highlights
Achieving simultaneous muscle gain and fat loss is possible for most people with the right approach.
New lifters and detrained athletes are particularly primed for rapid muscle growth and fat loss due to the body's response to new stimuli.
Obese individuals can leverage their fat stores to fuel muscle growth, making body recomposition highly likely for them.
Anabolic steroid users can expect to build muscle quickly due to the hormone's direct impact on muscle tissue.
Suboptimal training programs can be improved to maximize physical performance and adaptation.
Tracking weight, measurements, performance trends, and body composition is essential for monitoring progress.
Training to failure is a strategy that can maximize muscle growth and strength gains.
Pushing muscles to their limit can enhance neuromuscular adaptations and improve overall muscle performance.
Recovery is crucial after intense training to avoid overtraining and burnout.
A high-protein diet is fundamental for muscle building and fat loss, with 1 gram of protein per pound of body weight recommended.
A caloric deficit of around 300 calories is suggested for optimal muscle building and fat loss.
High protein intake stimulates muscle protein synthesis and inhibits protein breakdown, resulting in a higher net protein balance.
Protein has a high thermic effect, boosting metabolism and aiding in fat loss.
A provided 22-page booklet offers detailed meal plans and recipes for those looking for structured nutrition guidance.
Walking 10,000 steps or more daily can significantly contribute to fat loss by tapping into fat stores.
Brisk walking for at least 5 minutes can direct the body to burn stored fat, particularly visceral fat.
Adequate sleep is critical for muscle recovery and maintaining hormonal balance, impacting muscle growth and fat loss.
Stress management and proper sleep hygiene are essential for optimal health and fitness outcomes.
Supplements like weight protein, creatine monohydrate, and pre-workout caffeine can support muscle building and fat loss efforts.
Transcripts
the smartest way to build muscle and to
lose fat at the same time I have been
able to achieve a transformation like
this multiple times over my decade of
transformation going from 30% body fat
to 15 and even into single digit like
you're seeing here not only have I done
that I've been able to do it with many
of my clients which I'm going to show
you in this video so if you want to know
the step-by-step process with signs
backed information on how to do it this
is the video for you I'm going to give
you the trading program to follow I will
give the exact diet you're supposed to
follow and all the specific details you
need and for those of you who feel like
you may know I'm going to leave so many
nuggets in here that just might make
your whole entire process two times
easier but let me tell you where this
inspiration came from why am I making
this video 2 weeks ago I uploaded this
real and as you guys can see it got
267,000 likes and 5 million views and
this is how it goes right I'll play it
for you guys if you eat less and move
more you'll lose weight if you eat less
move more and eat plenty of protein
you'll lose body fat if you eat less
move more eat plenty of protein and
strength TR you lose F and build musle
now of course that is a
oversimplification of that process but
in a nutshell for all of you guys who
just needed the dopamine hit this is
where you can exit but for those of you
who want to know the step-by-step
process you want the meal plans you want
the training plan you want to know what
cardio to do to be able to achieve this
I'm going to give you this scientific
detail necessary to see this result
right so let's dive into it is it
possible is it likely the short answer
is yes for most people and I'm going to
put it into five different categories
and you just need to see which category
you fit into cuz you'll need to follow a
different style depending on which
category you fall into right so who can
do it the first person is a new lifter a
beginner the body is optimally prepared
for growth when weight training is
introduced as a new stimulus to support
the rapid muscle building process the
body can effectively utilize body fat
stores resulting in significant
recomposition so youve always seen this
in kids they might be overweight and
they have a growth spurt and they're
able to get into great shape as a result
testosterone levels are optimized and it
does play a massive difference when
resistance training becomes a new
stimulus right your body is able to take
advantage of the current conditions of
your growth and be able to build more
muscle even if you're in your early 20s
this is still likely that you can build
muscle and lose fat as a result of the
new stimulus and even with a lot of my
clients and I'll show you an example let
me show you this example of my client
Hugo in the first couple of weeks when
we worked together about four to 5 weeks
we saw no weight change but what we did
see was Hugo's waist was decreasing and
his arm size was increasing so a lot of
the times for new lifters they get
discouraged because they don't see the
weight scale change but when you're
using other metrics to track it's very
easy to deduce that hey your waist is
decreasing but your chest arms and
shoulders are increasing even your leg
size so this is a client of mine Hugo
and you can see that he had a tremendous
amount of fat tissue he dropped it all
and he gained muscle mass because he was
able to achieve body recomposition so
it's very probable if you're a new
lifter and again you will be able to do
this even in your 20s and 30s if it's
your first time so it's never too late
to start but this is a perfect example
of a new lifter seeing body
recomposition I've seen it myself the
second IND idual who this is likely for
is a detrained athlete so in short a
drained athlete is a person who was
training previously not training anymore
and it can be because they were injured
in the past or because they decided to
do another Sport and in my case I fell
into this category I was Lifting for
years and then I had to do a surgery
right and over the next 6 months I was
bedridden to an extent and I could not
lift because I could not re I could not
tear the stitches that I had after this
particular surgery and as the months
pass once I was cleared to go back to
lifting you can see that my arm size
grew back I developed a better chest and
I lost this entire belly all this fat
tissue came off and I've seen this over
and over again and there's a scientific
reason behind this so this image really
shows it really well so I want you guys
to think of it this way all the cells in
your body has a nucleus and the way to
think about the nucleus as every cell is
that it's responsible for telling all
the other parts of your cell to do a
function to do a job right and in the
case of Muscle we have a myonuclei right
so let's say this person let's look at
this person they're untrained right and
you can count 1 2 3 4 this person who
starts resistance training as you put
stress on this muscle you start to
develop more of these myonuclei and you
can see 1 2 3 4 5 6 7 there's seven M
myonuclei and over time these myonuclei
send the signal to the rest of the cell
to produce more muscle fiber as a result
of the stress right from this input and
you can see this a Hyperius now let's
say you fall into being this detrained
you start you stop training for whatever
reason what you'll see is the size of
the muscle fibers decrease and you've
heard this before if you don't use it
you will lose it so you see this thing
and we call it in science we call it in
medicine atrophy right and this person
can start training again and very
quickly because they still have all
these myonuclei as a result of their
initial stimulus of training they're
able to build this muscle back up so
quickly and you'll also see this in
bodybuilders when they are on a
competition prep and sometimes they'll
be one of the best they'll they'll be an
amazing bodybuilder they'll retire and
sometimes come back the chances that
they build that muscle back up is so
high because of these my nuclei all
right the third individual is someone
who's obese why is an obese person able
to see body recomposition and I would
consider someone obese as a BMI index a
body mass index of 30 and above now I
know BMI is a very old school outdated
way to tell someone's um weight but for
the intens purpose of this video someone
who's BMI at 30 in my experience people
at 30 between 30 and 20% body fat within
that range obviously the higher the more
are able to see body recomposition and
I'm going to show you an example so if
you're obese if you're like 25% and
above the likelihood you can see body
composition is very high and I'll give
you a very clear example here this is
Harry Harry had never resistance trained
before right before he started working
with me and look at his shoulders look
at the development of his shoulders the
development of his chest you can see
here even his upper PEC was
underdeveloped and you can see he has a
well-developed peck look at his traps
really welldeveloped and the simple way
I can explain this to you guys is that
because your fat tissue in sense is like
a Duracell battery and the more fat you
have the bigger your battery is those
calories are really able to fuel your
ability to build muscle feel your
workouts feel your strength right over
time and this is why it is very likely
you're able to build muscle at a higher
body fat percentage and lose this excess
fat that you have over time it does
diminish right as Things become a little
bit more balanced right um and I I'll
show you guys how this functions in
obese individuals are able to see this
Harry looks amazing he's actually now
closer to 90 lbs we're still working
together he's going to compete in
October I'll share that with you guys
when that happens another one anabolic
steroid users an individual who consumes
synthetic derivatives of testosterone to
promote muscle growth enhance atic
performance or improve physical
appearance the use of these substances
can lead to significant physiological
and psychological effects and is often
associated with health risks such as
liver damage cardiovascular issues and
hormonal imbalances in simple terms
anybody who's taking exogenous
testosterone testosterone will drive
muscle protein synthesis so irrespective
of being in a severe caloric deficit or
Surplus you are more likely to build
more muscle because you have
testosterone the main muscle building
hormone directly affecting your muscle
tissue with the ability to grow muscle
so that's why you'll see guys who
bodybuild um gain muscle really quickly
right and here's a perfect example we
have the Hulk I'm using Mark Ruffalo
here as an example and then the fifth
one and I feel that this will apply to
most of you is the suboptimal traine an
individual whose training regiment is
insufficiently designed or executed to
maximize physical performance and
adaptation this may be due to an
inadequate intensity volume frequency or
recovery leading to subpar improvements
in strength endurance and other Fitness
parameters compared to potential maximal
outcomes the suboptimal traine and I see
this all the time with people who come
to me they a have a terrible training
program that wasn't designed for them
and that can truly stimulate hypertrophy
B they're severely undereating a
macronutrient or protein or calories so
most of the time most people don't have
a great diet so they feel like hey it's
not possible for me to build muscle
loose fat I see this very often when I
give clients the perfect macronutrients
calories and system to follow they're
able to do both very quickly so most of
you a good portion of you are suboptimal
right if you're watching this video and
this is a perfect example my client Tori
and you can see had some muscle mass on
his chest look at his shoulders right
compare his shoulders before and after
in 16 weeks his shoulders grew
tremendously and that's because Tori
never stood the science behind each and
every single thing he was putting in his
mouth or how to train and how to do so
adequately to stimulate muscle mass and
the best way I can describe this is that
he was highly inefficient and when he
became efficient and he had the sence
this was very easy for him to achieve
you need to follow a very specific
process and I'm going to show you in
this video so build muscle lose fat
they're two independent systems but they
can function simultaneously the same way
your body right now is breaking down
different things in your body in a
catabolic process and also creating new
cells in an anabolic process and it's
all about this balance right and I'm
sure you've heard this in a caloric
deficit so these two independent systems
can function simultaneously in building
muscle right here the growth of muscle
and then decreasing fat tissue this is
very possible and I'm going to show you
guys how right and in my experience I've
been the new lifter I've been the
drained athlete and once upon a time I
was very suboptimal right so I've
managed to be in those three categories
in my time so the biggest mistake I see
most of individuals make is that they
don't have the necessary tools to really
track if they're seeing body
recomposition so here I've written scale
weight measurements performance Trends
body regulation sleeve stress Etc so
number one the scale weight may not move
if you're building muscle and losing fat
the logic is you lose a pound of fat you
gain a pound of muscle and four weeks
can pass and you can be frustrated and
rage quit the second one is using a body
tape measurement can be better in terms
of saying okay my weight scale isn't
moving my arms stay the same chest
stayed relatively the same but my waist
has decreased or let's say you store
more fat in your glutes compared to
somebody else okay my glute size is
decreased by my arms my chest has
improved and that can be in some of the
cases of women as well so using a tape
measurement taking photos cuz you can
compare photos from Week 1 to week four
and you can see if there's more
definition if you're seeing better
recomposition and the easiest one for
everyone you'll notice your clothes are
starting to fit better so use these
three things those are very simple ways
of tracking your progress and I track
all these things with my clients we
track every metric so let's dive
straight into it I'm going to show you
how to be able to achieve this in five
simple steps number one is training
intensity before you click off you need
to hear this because this is massive
people like why I don't talk about
training is because everyone feels that
they know so much about training but I'm
about to show you guys so much right to
build muscle focusing on that aspect
right I said there's two systems
focusing on the muscle building aspect
is what I'm going to talk about here and
this is for all the pros out there I'm
going to show you guys and there might
be some things that you're not doing
that will make a massive difference for
you to finally become more optimal right
so training to failure training to
failure which means performing an
exercise until you cannot complete
another repetition with proper form can
be an important strategy for maximizing
muscle growth and strength gains so if
you're a professional and I do this I
trained to failure and when I was able
to do this and really each rep where I'm
shaking maintaining my form and being
very conscious of how many reps I have
in the tank I was able to build more
muscle and this is why training with a
partner or someone stronger than you is
so good because you can quickly catch
yourself if you're being lazy or you're
not training the way with good intensity
if you're a pro if you're between
intermediate and beginner then you can
train with two reps in reserve and still
be able to build muscle right here are
the key benefits and considerations
muscle hyper training to failure ensures
that muscle fibers are maximally
recruited and fatigued which can
stimulate muscle growth hypertrophy this
is because it fully activates the motor
units your by nuclei including the
largest and strongest fibers that are
typically harder to recruit so you need
effort with the way you're training and
also with good form strength gate
pushing muscles to their limit can
enhance neuromuscular adaptations
improving strength the intense effort
required can lead to better
synchronization of muscle fibers and
improve overall muscle performance and
and mental toughness training to failure
can build mental resilience and
discipline teaching you to push through
discomfort and fatigue which can be
beneficial for overall workout intensity
and performance right keep in mind you
need to pay attention to your recovery
training to failure places significant
stress on muscle and the central nervous
system requiring longer recovery periods
overdoing it can lead to overtraining
and potential burnout so let me put it
this way in simple terms if you've
trained for 5 years and above I would
consider you Advanced Training to
failure is a like necessity for you to
be able to build muscle and lose fat at
the same time genuinely training to
failure where every workout you're
giving it your all if you're below 5
years I'd put you between being a
beginner and intermediate and you can
train with two reps in reserve right
meaning two reps short and shy of being
at failure where you're shaking and then
the weight comes down right most people
aren't trained to failure I go to the
gym rarely do I see someone training to
failure or challenging themselves very
few times times do people really impress
me where I'm saying oh wow and the
reason is this this is why you want this
before exercise here you have your
muscle fiber and you see these blue dots
is your myonuclei and what happens is
the resistance training doesn't build
the muscle it causes damage to the
muscle tissue after recovery and
adequate nutrition this muscle tissue is
repaired and then consequently creating
growth and the example I always give to
my clients is this picture your muscle
fiber as you're breaking this wool right
you're taking a hammer and you're
hammering at this wall and you're
creating holes in this wall and you're
damaging the wall when you go through
adequate nutrition and Recovery when
you're sleeping when you're eating right
that's the cement necessary to put a new
layer on this damaged wool do that
enough times and your wool will increase
your muscle will build push hard every
set 10 to 20 sets per muscle group per
week training each muscle two times a
week and staying consistent what I
highly recommend is track your weights I
very rarely see people track their
weights like in my app I make my clients
track every single weight so that they
can truly see if they're improving what
their resistance training or not because
if not you can go four weeks without
realizing that you've been using the
same weights each and every single day
and not improving so Precision is a key
and a skill that I teach all my clients
and they start becoming precise with
everything but track your weights when
you're training it will make life so
much easier for you and this is me
training like I'm dying right and
whenever you train with anybody who is
Advanced they're pushing the limits so
for you guys who are more so beginners
if you want to help find someone to help
you find a training partner who can help
you push your limits and in this case
this is where I sometimes say hey having
a good personal trainer can be helpful
but I promised you guys that I'm going
to give you a training split here's a
5-day training split upper body lower
body Push Pull legs for you just so you
can can screenshot it and get started I
feel that this follows the parameters
you need and just take screenshots guys
and literally follow this program right
so we start upper body 6 8 10 12 I use I
love using reverse pyramid and at six
reps I'll pick the heaviest weight I can
to achieve six reps and then at eight
reps I'll pick the heaviest weight I can
in some instances let's say I did 100 lb
dumbbell right I did 100 lb on the bench
press for eight reps I'll make a
decision can I do eight reps if the
answer is yes for fantastic if no I'll
slightly decrease it so I can hit my
Target and then let's say for 10 reps
I'm like okay 80 lb was much easier for
eight reps I can do that for 10 reps too
I'll maintain it and I'll track my
weight in this section here all right so
I always do the best I can in each and
every single set so that's your upper
body and SS stands for super set so it
means after you do the one exercise do
the next one immediately and then that's
one set right and here I'm giving you a
lower body here is a push right chest
should shoulders triceps a pull back and
biceps a legs and follow that program
right give that a go and that's for guys
who are beginners now again for most of
you it probably will be better to have a
custom built plan that takes into
consideration your lacking muscle groups
how many times you want to train in the
week that's efficient for you and I
would ask for you guys genuinely if you
find this video valuable please leave
the video with a like by tapping the
little like button and share it with a
friend who will find this video valuable
cuz I'm going to give you the exact food
you need to be eating these are my
clients who followed these plans and the
strategy with really training really
hard and they were able to build muscle
and lose fat that's Tyro here's another
clown of mine Dominic 60 years young
look how he looks in his 60s and I would
consider Dominic to be a person who was
suboptimal you can see he has some size
but he had the fat tissue on his frame
he maintained if not gained a bit of
size you can see like if you look at his
shoulders we see more striations which
is a sign of muscle maturity he
definitely built muscle and lost fat at
the same time so it doesn't matter your
age this is again just emphasizing that
having a very structured plan designed
for you is a perfect example another
person is Gary amazing transformation
and it was very easy for him to follow
he never had it so structured actually
haven't listened to what Gary had to say
and this is pretty much my story I
pretty much came here I was struggling
with my weight going up and down um I
went ahead went on the limb and wanted
to try this program out and it's the
it's pretty much the best thing I've
done um I've reached New Heights um I've
actually got to a weight where I last
time I was this weight I was literally
in high school and then of course Harry
and I've shown you guys Harry another
client who's seen body recomposition so
this is just to prove to you guys that
it's very possible for a good portion of
the population and another person JL now
with that being said at scul by science
we help people being able to to achieve
Transformations like this but if you're
a person an individual who you're
struggling with your energy your energy
is very low it's hard to remember things
you're having a lot of brain fog your
memory is not the greatest you have low
sex drive you're not feeling as
confident in yourself as you used to
when you were in college when you had
more energy and you've tried many things
right you also want to be having your
focus back and you want to have your
life back and you've tried a lot you've
tried the medications you've tried the
surgery you've tried calorie counting
intermitted fasting AIC and none of
those things have worked for you then I
highly recommend that you work with us
at scul by science who are we we're a
team of medical professionals that help
people regain their energy being able to
lose fat and build muscle at the same
time optimize your energy levels even
double it so you can be more productive
in your business more productive in your
work environment and guys we're not a
fat loss program we are in case of
emergency break glass so if you haven't
tried any of the things that I'm saying
in this video do that first before you
come to us but the team is myself Dr
Zeno and Coach Max and in the event that
you want to work with us you want to
achieve these things you will be
speaking to one of us my wife included
right Mrs diamonds and we will be able
to really figure out what's going on
with you and if we can truly help you
I'll tell you about the formula we use
that guarantees success it's the DNA
sequence in stats for diagnosis new
nucleus an application I built this over
the last decade using science my degree
in Biochemistry and microbiology using
medicine and my 10 years of experience
doing this myself and being a
professional natural bodybuilder these
are the doctors you're going to be
working with including me and the
clients that we work with and you have
to fall into these categories to be able
to work with us 26% of my clients are
Executives and CEOs 32% of my clients
are business owners right or they own
multiple companies 6% are doctors or
they're in it we coach music producers
we have artists we have very popular
influencers we have people who are very
very busy and they need help and they
want a direct guide to be able to
finally get the results and get their
life back most of our clients are also
35 years and above if you do not fall in
those categories please do not book
because we don't want to waste your time
and we don't want to waste our time we
are a lean and compact team and I want
to be a ble to save your time and mine
these are the clients who make a
decision to work with us right if you
don't fall in there I will be giving you
guys more than enough for you to be able
to do it on your own and this program
isn't for you if you don't fall in any
of the categories that I mentioned if
you feel like you know it all and you
still feel like you can do it on your
own please do it on your own first
before you come to us cuz we don't want
to waste your time and hours and yes I
totally understand it may be amazing to
be held accountable by me or someone on
my team if that's the only thing you
need don't book however if you want
accountability and you want to regain
all the things that I said you want to
regain absolutely book we provide the
accountability with everything else but
you need the accountability with
everything else let's say for example
you're going on holiday or you don't
want to start your journey right now
don't book now book later when you're
ready and finally if you've never
invested in your health take all the
free things on social media it's all
there all there for you to take can
consume it will take your time it's all
there for free paid apps maybe the
personal trainer do those things first
before you book with us but let's get
back to the video right the second step
is going to be nutrition and eating a
high protein diet and again many people
will be like okay I get this but I'm
going to go into the specifics and I'm
going to give you guys some detail you
may have never known right to build
muscle and lose fat at the same time now
you've heard this before plenty one
pound of fat is equivalent to 3,500
calories right and for you to be able to
burn this pound of fat you need to be in
a daily 500 caloric deficit but if you
want to build muscle and lose fat it's
actually going to be different in this
instance and I'm going to show you guys
there's this study that was released
right and the title of the study and you
guys can search it on your own the DOI
is here energy deficiency impairs
resistance training gains in lead Mass
but not strength a meta analysis and a
meta regression right this was by the
university in Germany right the
department of Sports and Health now this
is very interesting they plotted they
took two groups basically and as you can
see here it say RT resistance training
plus controlled so controlled means that
they weren't in a caloric deficit and
these are the little circles and here
you see resistance training plus they
were in an energy deficit they were in a
caloric deficit these little triangles
on the Y AIS you're seeing here A change
in lean mass so at 0.0 there was no
change anything above means they built
lean mass anything below means they lost
lean mass and then you're seeing energy
deficit right so as you go to the right
on the x axis it shows how deep they
were in a caloric deficit and as you
guys can see that the people who built
muscle up here it started becoming
severely a case of losing muscle mass
Beyond this line here which is roughly
at 300 calories so the idea here is this
research paper showed for you to truly
build muscle and lose fat being being at
roughly a maximum amount of 300 calories
in a deficit was The Sweet Spot of being
able to build muscle and lose fat and I
also want to put this in emphasize here
you see that the control group that
wasn't in a deficit most of them fell in
this category as you can see most of
these people were circles now the guys
who were in in a deficit the triangles
here some of them a good portion of them
fell under 300 calories so what to take
away from this study is that you roughly
want to be at that 300 calorie Mark in
terms of being in an energy deficit to
be able to achieve muscle mass building
and losing fat this is why I tell people
you cut calories too aggressively and
it's probably hurting you more than it's
helping you so what is the best macro
split for a person is being in a 300
calorie caloric deficit and I'm sure you
guys have seen the videos it's very easy
to overeat or under eat 300 calories
this is why being precise is very
important that's why it's so easy for my
clients cuz I spend the time being very
precise with them I even tell them send
me photos so I can see what you're
eating the mistake people make is that
they're not accurate enough to know that
they're in a 300 caloric deficit pay
attention if that's one thing you
professionals can take away from this is
you can always be more precise right and
um this image here is just showing you
guys yes being in a 500 caloric deficit
can you see recomposition yes but the
likelihood is less being at that 300
range is even better right both will
work for fat loss but if you're in the
game of being optimized 300 right let's
move on so what is the best macro split
number one it's a high protein diet 1
gram of protein per pound of body weight
you're 200 lb give yourself 200 gram if
you're 1807 lbs give yourself 187 g of
protein number two your fat intake
should be 20% off your total calories so
if you're eating 2,000 calories then 20%
of that will be 400 calories divided by
9 that will roughly give you about 44 45
gr of fat and then all the other
calories you have left over give that
towards carbs now the concept of diet
adherence implies the process of
following a diet by plan means
self-monitoring maintaining and
preventing relapses right so the general
recommendation is 1 gam of protein per
pound of body weight now for those of
you guys who have kidney issues or liver
issues please consult and for most of
you if you have a medical doctor go and
consult your medical doctor first your
family doctor consult them first but
very likely you shouldn't do this if you
have kidney issues or liver issues if
you don't it should be safe you're fine
eating that amount of protein and the
benefits of eating protein it will boost
your metabolism it will increase your
energy it will help you build more
muscle and it will make you eat less
right and this is another image just
showing it's improving your muscle and
tissue repair now there's a lot of
research I've done a lot of research and
according to new study done in this area
a protein intake of8 to 1.2 G per pound
seems to be the sweet spot for cutting
if you have created a great deficit or
are trading at high intensity I'd
recommend sticking to the higher end
right and this is the research paper
showing that another study showed that
looked at how body handles high amounts
of protein they tested two amounts 40 g
of protein and 70 GS after exercise at
rest what they found is that eating 70 g
of protein was better because it did two
things it stimulated muscle protein
synthesis but also inhibited protein
breakdown which resulted in a higher net
protein balance right and here's the
research for it here but let me try and
explain to you guys what I'm trying to
say here very much like fat your body is
always going through fat gaining and fat
loss phases like right now my body is
breaking down fat and creating new fat
and at the end of the day it will either
be net positive that I gained fat or net
negative that I lost fat and the same
applies to building muscle your body is
breaking down muscle and creating muscle
right your body is always going through
protein breakdown and protein synthesis
now this research paper showed that when
people took a 20 G protein ingestion
which is usually what a lot of
researchers recommended they did see you
see this difference here they did see a
net positive in protein synthesis cuz
protein synthesis outweighed protein
breakdown dramatically however 40 g of
protein decrease
the amount of protein breakdown so the
person was able to maintain more muscle
mass as a result of higher protein which
is again why I'm such a proponent of
eating a high protein diet and in my
case right now I'm eating 1.7 gram of
protein that is just me don't copy what
I have to do everybody's different but I
am always more for high protein and the
sources I'll get it from is a whey
protein for example these are other
sources and remember this little
pneumonic 26810 two scoops of we protein
will give you 50 g 6 oz of cooked
chicken breast will give you 50 g of
protein 8 O of cooked steak will give
you 50 g of protein 10 o of fish will
give you 50 g of protein and again the
benefit of eating so much protein is
that it will also boost your metabolism
this word here thermic effective food
just means that it is a fancy way of
saying your body burns more calories
when you eat this thing so your thermic
effect of food your body Burns 15 to 30%
more calories eating protein your body
Burns about 5 to 10% more calories
eating carbs and 0 to 3% eating more fat
this is why protein will boost your
metabolism and think about it right what
takes you longer to chew some rice or a
steak right it's more energy you're
chewing so much more times again another
study showing why having a high protein
diet is so beneficial to you now I
promised you guys that I would even give
you the diet and this is my gift to you
for guys who've stuck thus far I'm going
to give you a plan that leaves you with
no excuses it's a booklet but it's not
just any booklet right I'm going to
leave the link in the description for
those of you who need help right you
can't do the coaching but I got your
back there's a 22-page booklet here I'm
going to leave the link it's not going
to ask you your email or anything I we
don't need that but you can go through
this booklet and I have five breakfasts
five lunches five dinners and five
snacks 20 meals and there's a bonus so
this 21 that you can take showing you
guys the exact ingredients and also the
calories in each meal what's also cool
you click this button and it takes you
to the video of how to prepare the meal
right so that's very cool and I'm
telling you exactly where to go 12:44 so
you can go to minute 12:44 of this video
boom here I'm showing you how to make
the meal from this point onwards how
cool is that so you guys can just
download that that's my gift to you guys
for sticking around for so long and you
guys can just go through all of this and
decide what meal plan you want to build
for yourself right training is covered
nutrition is covered right now you know
and now you know even the recipes no
excuses I love you guys cool step number
three so we have the training aspect
done we have the nutrition aspect done
we know how much protein how much fat
how much carbs I've giving you a meal
plan to follow and then finally what
next can I do what's something smart
that I can do and that's walking 10,000
steps or more now if you're 100 lb
you'll burn 250 calories if you're at
200 lb doing 10,000 steps you'll burn
495 calories now what research has shown
and why this is Step number three is
walking will tap mainly into fat stores
the year I started really focusing on
walking versus doing that high intensity
cuz my knees couldn't take the hits
anymore I was so tired I was less ready
the next day and I was just feeling beat
up I focused in on the walking and
research also supports that walking will
tap Mania into fat stores so walking
will stimulate and improve your fat
degradation more compared to doing the
sprinting because I was walking versus
running I would feel more than ready to
train the next day because my legs
didn't feel sh I didn't feel low energy
so walk more and I've always talked
about informal and formal cardio we just
want to focus in on informal and the way
I always tell clients to walk is habits
sack it the amazing thing about walking
is you can do more than one thing
walking you can talk to your partner you
can listen to an audio book you can
watch a YouTube video you can watch a TV
series and you can spend time with your
wife or your husband or your kids going
on a walk in the park which is another
thing that I love right so stack it with
different things which is why walking is
so amazing here I am walking and just
doing research for different videos and
replying to people and here is another
piece of research a brisk walk of 5
minute directs your body to tap into fat
reserves and burn stored fat it
precisely works on internal belly fat
also known as visceral fat this type of
fat is responsible for a shapeless
waistline and also increasing or
decreasing the risk of diabetes and
heart disease walk walk walk before you
guys want to work with me I will ask you
how many steps are you doing right and
if you're not getting enough or you
don't know maybe you can change that
first guys step number four is sleep
more probably one of the most important
things and this sounds simple but
seldomly are people doing everything the
right way to achieve this beautiful
research paper I've quoted this before
but I'll do it again two groups of
people right group one just had a
caloric deficit but they slept normal
hours group two had a caloric deficit
and they slept only 1 hour less right
and they both lost equal amounts of
weight right because they were in a
caloric deficit but the group that slept
normal hours let's say if they lost 2
lbs 80% of those two lbs was fat the
group that slept one hour less they also
lost two lbs but 85% of that two pounds
was muscle so if you guys are like hey
Mike I'm not achieving body
recomposition is cuz you're not sleeping
enough and this research paper shows
this so I want to show you guys this
paper as you can see they're testing two
different things and it's here it says
at the top serum testosterone and serum
cholesterol and they're showing over
time right in a 24-hour period and here
they're tracking the quantity of
testosterone and the quantity of
cortisol and you guys can see that the
straight line is the people who slept
enough rested condition and the dashed
line is partial sleep restriction now
let's first focus in on cholesterol the
people's cholesterol relatively stayed
the same the trends track exactly the
same roughly right for the people who
slept um enough and the people who slept
slightly less but you can see there's a
difference those guys who are sleeping
less look at their tasal levels always
below the solid line always and severely
in this case Peak morning and that's
usually when people should do their
blood test that's when your testosterone
is going to be at its highest in the
morning you can still see look at this
difference between the solid line and
the dashed line right and look at this
daytime testostrone levels were
decreased by 10 to 15% in this small
convenient sample of young healthy men
who underwent one week of sleep
restrictions to 5 hours per night a
condition experienced by at least 15% of
the US working population so in a year
right let's say you're 18 when you turn
19 your testosterone in one year will go
down by 1% but when you're sleeping 5
hours less than a week it goes down by
15% so it's like you aged 15 years in
testosterone level by just sleeping 5
hours instead of eight I wish I knew
this when I was in college all right I
would have had so much more gains one of
the things I do with my clients in the
beginning is we fix their sleep I make
them PR professional sleepers cuz why
are we going to waste our time on all
the other harder things when there's
this lower hanging fruit right so how
many hours should you sleep I'm sure you
guys know this for an adult 7 to 9 hours
for an adult and these are different
apps sleep cycle you can use pillow
sleep score and sleep watch um right now
I have the body temperature controlling
mattress that tracks my sleep um Apple
watch tracks your sleep Fitbit tracks
your sleep Aura ring these are the
different things that stress stress can
also impact with your sleep right
causing fragmented sleep right you're
stressed out it's hard to fall asleep as
well or even reducing Your Sleep Quality
so you also have to pay attention to
stress some advice I can give you guys
stop using your electronic devices
before going to bed again you've heard
this before 10 3 21 10 hours before bed
no more caffeine so if you're going to
go at 10: p.m. to bed last call is at
12:00 Midday Three 3 hours before bed no
more food 2 hours before bed no more
liquids very normal if you're drinking a
lot before bed you're going to wake up
two three four times to go and pee so
rather 2 hours before bed so that you
can have a restful night's sleep 1 hour
before bed we don't want this blue light
blocking our melatonin production cuz
your brain thinks that it's still light
outside as a result of your computer
screen and just do that that can help
many people and then set a very strict
bedtime routine this is the pathway I'm
talking about at how light can infect
melatonin production the Sleepy hormone
watch out for caffeine and then step
Five Guys we're here at the stretch what
are supplements that can help you build
muscle and lose fat simply a weight
protein this makes things very
convenient and Easy in simple terms and
it's easily digested so let's say you're
200 lb and you're like my how do I hit
200 g of protein having one to two
scoops can make it very easy and
convenient which is why protein is
number one cuz you need to hit your
protein intake to build muscle to give
your body the building block it requires
number two creatine monohydrate by far
the most research supplement in the
world it won't cause hair loss but what
it will do is help you build more muscle
by allowing you to do more reps and more
weight right research countless times
has shown that it allows you to build
more muscle and more weight now not all
of my clients do I give them creatine
sometimes I like doing this by giving it
to them in the food and I feel like
that's enough for them but creatine
monohydrate will definitely help you and
then finally any sort of pre-workout
caffeine consumption can help your
performance output right you feel more
getic when you have caffeine so if you
take a pre-workout the likelihood that
you train harder is so much higher and
also you'll be more active burning more
calories and those are the five simple
steps guys to be able to build muscle
and lose fat I hope you enjoyed the
video and if you did comment down below
and let me know hey Mike this was
amazing do more of these slides we love
the detail orientation and also leave it
a like and share it with a friend if you
want to work with me it is the first
link in the description and I'm looking
forward to being able to help you guys
more I'll see you guys in the next one
and by the way YouTube thinks this is an
amazing video for you so watch this one
bye
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