How To Lose Fat & Build Muscle At The Same Time - Dr Mike Israetel
Summary
TLDRThis video script discusses the importance of resistance training during fat loss protocols. It clarifies that while resistance training doesn't burn a high volume of calories, it preserves muscle mass, leading to a healthier and more attractive physique post-weight loss. The script also dispels myths about muscle gain in women, emphasizing that lifting weights can lead to a significant fat loss while simultaneously increasing muscle mass, as illustrated by the transformation of UFC president Dana White. It concludes with advice on maintaining training intensity during a diet to avoid muscle loss and promote a more vital appearance.
Takeaways
- 🏋️ Resistance training is crucial during a fat loss protocol as it helps preserve muscle mass, which is essential for maintaining strength and health.
- 🔥 Without resistance training, a significant portion of weight loss can be muscle, not just fat, leading to potential health and appearance issues.
- 💪 Consistent resistance training can result in almost all weight loss being fat, with minimal muscle loss, even when dieting.
- 📈 It's possible to gain muscle while losing fat, especially for those new to weight training, leading to a more significant transformation in appearance and health.
- 🌟 The example of UFC president Dana White illustrates the dramatic transformation possible with resistance training during weight loss, gaining muscle while shedding fat.
- 🚫 Resistance training should not be neglected, even by those in their 40s and 50s, as it can lead to a more youthful and vital appearance.
- 👙 The fear of becoming 'too jacked' from lifting weights is unfounded, especially for women, due to physiological differences and the effort required to achieve such a physique.
- 🧘♀️ Resistance training can improve attractiveness and self-perception by promoting a healthier and more fit body composition.
- 🛑 During a fat loss phase, it's advised to maintain or slightly reduce the weight lifted and increase repetitions to balance the hypertrophic drive and reduce injury risk.
- 📉 The rate of strength progression may decline during a fat loss phase, so adjusting training goals to focus on slower, consistent gains is important.
- 💊 Products like Momentus sleep packs and Tonga Ali can support recovery by improving sleep quality and hormone levels, which are vital during fat loss and muscle preservation.
Q & A
What is the role of resistance training during a fat loss protocol?
-Resistance training during a fat loss protocol is crucial for building and preserving muscle tissue. It helps to ensure that the majority of weight loss comes from fat rather than muscle, leading to better health outcomes and a more aesthetically pleasing physique.
Does resistance training burn a significant amount of calories?
-While resistance training does burn calories, it is not known for burning a 'crazy' amount compared to other forms of exercise. Its primary benefit lies in muscle preservation and growth during weight loss.
What happens if someone loses weight without resistance training?
-If a person loses weight without resistance training, they are likely to lose a significant amount of muscle mass along with fat, which can lead to a less toned appearance and potentially weaker health markers.
How much muscle and fat is typically lost in a 12-week diet without resistance training?
-In studies, it's shown that without resistance training, about half of the weight loss during a 12-week diet could be muscle, with the rest being fat.
What is the impact of resistance training on weight loss when consistently performed?
-When resistance training is performed consistently, almost all of the weight loss during a diet can be fat, with minimal muscle loss, which is visually and health-wise a significant improvement.
Is it possible to gain muscle while losing fat?
-Yes, it is possible to gain muscle while losing fat, especially for individuals who are new to weight training and start it concurrently with a fat loss diet.
What was the transformation of UFC president Dana White in terms of weight and muscle gain?
-Dana White underwent a significant transformation, reportedly losing around 35 pounds, with an estimated gain of 5 to 10 pounds of muscle due to the incorporation of serious weight training during his weight loss journey.
What is the recommended approach for women in their 40s and 50s regarding resistance training and weight loss?
-Women in their 40s and 50s are encouraged to engage in resistance training, preferably with a good personal trainer, and to use tools like the RP Hypertrophy app to ensure they see a transformative effect on their physique and health.
Why is it a misconception that lifting weights will make women look overly muscular?
-The fear of becoming 'too jacked' from lifting weights is a misconception because women naturally have much lower levels of testosterone, making it extremely difficult to achieve a highly muscular physique without extreme effort and training.
What are some adjustments to resistance training during a fat loss phase?
-For most people, no significant adjustments are needed during a fat loss phase. However, for those at the end of an intense fat loss phase, reducing the load and increasing repetitions might be beneficial to reduce injury risk and maintain muscular endurance.
How should individuals adjust their resistance training progression during a fat loss phase?
-Progression should be adjusted to a slower rate, possibly adding weight or reps every other week, to maintain muscle growth without overreaching and risking muscle loss.
What is the significance of maintaining training volume during a fat loss phase?
-Maintaining training volume is important to fight against the catabolic muscle destruction that occurs during a fat loss phase. Proper training can help prevent muscle loss and promote muscle maintenance or even slight gains.
What is the role of Momentus products in supporting recovery during a fat loss phase?
-Momentus products, such as sleep packs and Tonga Ali, are designed to support recovery by improving sleep quality and hormone levels, which are fundamental for muscle recovery and overall health during a fat loss phase.
Outlines
🏋️♂️ The Impact of Resistance Training on Fat Loss and Muscle Preservation
This paragraph discusses the role of resistance training during a fat loss protocol. It clarifies that while resistance training does not burn an extreme amount of calories, it is crucial for building and preserving muscle tissue. The speaker illustrates this with an example of a 15-pound weight loss over 12 weeks, where without resistance training, a significant portion of the weight loss would be muscle mass. However, with consistent resistance training, the majority of the weight loss would be fat, with minimal muscle loss. The paragraph also highlights the possibility of gaining muscle while losing fat, as demonstrated by UFC president Dana White's transformation. The importance of resistance training for overall health, appearance, and self-esteem is emphasized, with a call to action for individuals, especially women in their 40s and 50s, to engage in weight training to achieve a transformative effect on their physique.
💪 Debunking Myths About Women and Weight Training
The second paragraph addresses common misconceptions among women about weight training, particularly the fear of becoming 'too jacked.' The speaker humorously points out the improbability of women gaining significant muscle mass overnight, given the physiological differences in testosterone levels. The paragraph emphasizes that weight training leads to a healthier, more vital appearance and does not result in an overnight transformation into a bodybuilder. It also touches on the benefits of muscle mass for body shape, including improved leg and buttocks appearance. The speaker provides advice for those in a fat loss phase, suggesting that maintaining or slightly increasing training load with higher repetitions could be beneficial. The paragraph concludes with a reminder that progress in strength may slow down during a fat loss phase, but maintaining training intensity is crucial to avoid muscle loss.
🛌 The Importance of Recovery for Optimal Fat Loss Results
The final paragraph shifts focus to the importance of recovery in achieving optimal results from a fat loss regimen. It mentions the role of proper sleep quality and hormone levels in the recovery process, introducing Momentus sleep packs and Tongkat Ali as evidence-based solutions to support natural testosterone levels and improve sleep. The speaker provides a discount offer for these products and encourages viewers to try them with a 30-day money-back guarantee. The paragraph concludes by inviting viewers to watch a full-length episode for a comprehensive understanding of fat loss, reinforcing the message that a holistic approach, including resistance training and proper recovery, is essential for sustainable and healthy weight management.
Mindmap
Keywords
💡Resistance Training
💡Fat Loss Protocol
💡Muscle Preservation
💡Calories
💡Hypertrophy
💡Body Recomposition
💡Strength
💡Muscular Endurance
💡Catabolism
💡RP Hypertrophy App
💡Hormone Levels
Highlights
Resistance training during a fat loss protocol helps burn calories and preserves muscle tissue.
Without resistance training, a significant portion of weight loss could be muscle mass.
Consistent resistance training can result in almost all weight loss being fat, with minimal muscle loss.
Starting resistance training while losing fat can lead to gaining muscle mass simultaneously.
The concept of losing fat and gaining muscle at the same time is misunderstood; it is possible.
Dana White's transformation serves as an example of significant fat loss coupled with muscle gain.
Resistance training can lead to a more significant transformation in appearance and health markers.
Losing fat while gaining muscle can improve attractiveness and self-perception.
Women in their 40s and 50s are encouraged to lift weights for a transformative effect on their bodies.
Lifting weights does not lead to an overnight transformation into a bodybuilder's physique.
Women have a lower risk of rapid muscle growth due to lower testosterone levels.
Resistance training can change body shape positively without turning into an 'overnight' bodybuilder.
Adjustments in resistance training during a fat loss phase may include reducing load and increasing repetitions.
Maintaining muscular endurance may be easier during a diet compared to maintaining or increasing strength.
The rate of progression in resistance training may decline as one progresses through a fat loss phase.
The RP hypertrophy app can help manage resistance training progression during a fat loss phase.
Momentus sleep packs and Tonga Ali are recommended for improving sleep quality and hormone levels for recovery.
A 30-day money-back guarantee is offered for Momentus products, along with a discount code for listeners.
Transcripts
what about the role of resistance
training during a fat loss protocol
super resistance training doesn't really
help you lose weight uh it does in the
sense that it burns calories but it
doesn't burn a crazy amount of calories
it's a good amount but nothing to and
say resistance training builds and
preserves your muscle tissue so if I
have someone lose 15 pounds over the
course of 12 weeks reasonable for a
larger sized person they don't
resistance train at all many of the OIC
studies showed something like this
they'll lose like you know half of that
will be muscle maybe five pounds will be
muscle 10 pounds will be fat if you're
lucky you're healthier you look better
your blood work is better you feel
better it's not
amazing if you resistance train and
you've been resistance training
consistently already
almost all of that weight loss will be
fat maybe like 13 lounds of it and only
two pounds of lost muscle and because
you keep resistance training after you
regain that two pounds back like three
weeks later and then so measured at 3
weeks after you finish that 12we diet
you lost well 13ish pounds of fat and no
muscle visually healthwise feeling wise
night and day here's a real kicker if
it's your first first time losing fat
and you don't train with weights
starting to train with weights while you
start to kind of clean up your diet and
lose a little fat you can gain pounds of
muscle while losing pounds of fat I
thought it was impossible to lose fat
and gain muscle at the same time yeah a
lot of people uh misinterpret more
difficult than average to mean
impossible it's like saying flight is
impossible and that a helicopter goes by
like [ __ ]
[ __ ] so really good example of this
recently in the media was uh UFC
president Dana White Dana White had an
unreal transformation as health markers
just through the roof and I think he
lost something like a total of maybe 35
PBS on the scale but because he started
taking weight training very seriously
during that time he must have gained
anywhere from five to 15 lounds of
muscle I mean 15's a bit extreme but I'm
willing to go 5 to 10 for sure just
guessing and that means he actually lost
maybe 45 pounds of
fat while gaining muscle so he didn't go
from with all total respect looking like
geez is Dana gonna be
okay not really gez Dana's really
enjoying his wealth kind of look yeah it
was that opulent weight my man that
Caesar type of [ __ ] other people feed
yeah the the biggest concern is gout
exactly oh
again so is this something wine can cure
Jesus he went he could have gone from
that with no resistance training to like
oh Dana White lost weight and that's
nice to hear but he went from that to
like yo what the [ __ ] Dana is Superman
when the hell is he getting in the
Octagon you feel me that's a big deal
it's a big deal at Deep Health markers
it's a big deal at how you feel some
people feel weaker after a diet cuz they
are they lost a bunch of muscle you gain
muscle or maintain it through a diet you
feel stronger after a diet and the look
and since I'm on the modern wisdom
podcast I can say this and it's fit for
purpose how attractive you are to
yourself [ __ ] everybody
else
matters and if you lose exclusively or
mostly fat [ __ ] even gain some muscle
during that time you transform your
attractiveness in most cases up a bunch
of notches it's a positive feedback
cycle for yourself as well as opposed to
going from God I was overweight to H
well I'm not overweight anymore but I'm
not I look sick yeah yeah emaciated and
and look most people prefer bodies that
are smaller and Slimmer that's just a a
statistical fact but even more people
prefer fit bodies for the themselves and
definitely for other people so if you
resistance train when you're losing
weight and yes this is a message to
almost all modern women that are in
their 40s and 50s get in the weight room
lift weights hard get a good personal
trainer download the RP hypertrophy app
link in BIO what was I did I just say
something and while you clean up your
diet while you lose fat what you can do
is see a completely transformative
effect and know you will not turn into
Arnold Schwarz [ __ ] by accident
overnight I mean I used to be
biologically female and 120 lbs body
weight yesterday and it took one day for
me to do this dude that's the my
favorite scop is the one that women give
to themselves which is if I lift weights
I will become too jacked meanwhile those
of us that have desperately been lifting
weights for approaching two decades now
in the hopes that one day I might look
remotely like I do someone will be able
to tell I work out at the store I'm like
the chance that you're going to wake up
one day and become an given how hard me
and all of my friends have worked at
doing that and he still not achieved it
is zero it's you don't need to worry
it's real close to zero uh it's one of
these things where they're doing it at
like two orders of magnitude less serum
testosterone as well all women are
hypogonadal if you're a female and you
show up the doc and you're like heyy my
testicles don't produce testosterone
he's going to do blood work he's like oh
my God you're right you have almost no
testosterone you're not the candidate
for rabid muscle growth what's going to
happen is you're going to diet down and
you're going to look less like you're
sick at the end and more like you look
healthy and vital and like a little
young B bopper like you know when
younger women almost don't walk they
kind of just bounce around that like
[ __ ] they have you can have that it's
called muscle mass it changes the shape
of your body it does this to your ass it
makes your legs look awesome it does
everything wonderful and it does not
turn you into Arnold schwarzer overnight
it's a huge deal are there any specifics
when it comes to training during a fat
loss phase resistance wise we did a
great breakdown that everyone can go and
watch on how to train for muscle growth
are there any adjustments when you're in
a
deficit for most people
no if you are at the very end of it uh
insane fat loss phase if you're a
competition bodybuilder you might want
to try to reduce the amount of load
you're lifting by a little and increase
the repetitions just because it's the
same hypertrophic drive on average but
uh you're marginally reducing the risk
of injury by a tiny little bit it's also
through some bio biochemical mechanisms
easier to maintain your muscular
endurance and improve it as you're
dieting down than it is to maintain or
increase your strength and so that is
like a very exotic concern for almost
everyone is just kind of the same
resistance training as we talked about
on our earlier video all the time should
people be trying to increase the weight
and the Reps that they're doing as they
go through fat Los should they have it
in the back of their mind ah I might get
a bit tired you know I'm four weeks in
I'm 8 weeks in I'm 12 weeks in uh about
dealing with the mental pain of maybe
not being the progress of strength not
going in quite the the direction
question the RP hypertrophy app does
that for you Mike seriously shot the
hell up about your stupid apps uh
um you should anticipate that the rate
of progression is going to
decline maybe you've been really gunning
it for a while and adding five pounds to
the bar and everything every week and
when you're not adding weight you might
be able to add two reps to the
exercise especially at the tail end of a
fat loss phase try to aim for adding 2
and 1 12 pounds to the bar every week
and maybe adding a rep every week or if
you're pretty Advanced and things really
slow down every other week go up by 2
and2 PBS or a rep and every other week
just maintain and so instead of trying
to gain at a fast rate you're trying to
either gain at a very slow rate and in
the end you win some you lose some and
you end up maintaining but you still got
to try to push it what you don't want to
do is start trying less hard to really
take it to the teeth when you're in a
fat loss phase because the total
catabolic muscle destroying muscle
burning stimulus is high as [ __ ] now you
got to fight against it by keeping your
training volume up of course within the
ability to recover which is going to
decline you still have to test your
limits a little bit because if you train
easy and you diet really hard for fat
loss you might lose some muscle still if
you train as hard as you're capable of
you might lose no muscle and maybe gain
a little if you train or try to train as
hard as you were when you were massing
you'll just overreach and have to de lo
every third week and that might not be a
fun experience in other news this
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for tuning in if you enjoyed that clip
with Mike you will love the full length
2 and 1 half hour episode where we break
down everything you need to know about
fat loss right here go on press it
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