How To Lose Fat & Build Muscle At The Same Time - Dr Mike Israetel

Summary

This 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

00:00

🏋️‍♂️ 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.

05:01

💪 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.

10:01

🛌 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.

Keywords

💡Resistance Training

Resistance training refers to exercise that involves working against an external force to build muscle strength and endurance. In the context of the video, it is emphasized as a critical component during a fat loss protocol, not only for its calorie-burning effect but also for preserving and building muscle mass. The script mentions that consistent resistance training can lead to a majority of weight loss being fat, with minimal muscle loss, which is visually and health-wise beneficial.

💡Fat Loss Protocol

A fat loss protocol is a structured plan designed to reduce body fat while maintaining or improving overall health and fitness. The video script discusses the role of resistance training within such a protocol, highlighting that it can help individuals lose fat more effectively while minimizing muscle loss, leading to better health markers and a more attractive physique.

💡Muscle Preservation

Muscle preservation is the process of maintaining muscle mass during weight loss. The script explains that without resistance training, a significant portion of weight loss could be from muscle, which is not ideal. However, with resistance training, most of the weight loss can come from fat, preserving muscle tissue and improving the overall outcome of a fat loss journey.

💡Calories

Calories are units of energy that, in the context of fitness and nutrition, are often discussed in relation to the balance between energy consumed and energy expended. The script notes that while resistance training burns calories, it may not burn as many as other forms of exercise, but it is still an important part of a fat loss protocol due to its muscle-preserving benefits.

💡Hypertrophy

Hypertrophy is the increase in muscle cell size, which results in muscle growth. The video script mentions hypertrophy in relation to resistance training, explaining that it is a key driver for muscle growth. It also suggests that during a fat loss phase, one might focus more on increasing repetitions rather than load to maintain hypertrophic drive while reducing injury risk.

💡Body Recomposition

Body recomposition refers to the process of changing the body's composition by increasing muscle mass while decreasing fat mass simultaneously. The script uses the example of UFC president Dana White's transformation to illustrate that it is possible to gain muscle and lose fat at the same time, leading to a significant change in appearance and health markers.

💡Strength

Strength in the context of the video refers to the physical capacity to exert force, which is a key aspect of resistance training. The script mentions that maintaining or increasing strength during a fat loss phase can be challenging but is important for preserving muscle mass and overall fitness.

💡Muscular Endurance

Muscular endurance is the ability of a muscle to perform repeated contractions over a period of time without fatiguing. The video script suggests that it might be easier to maintain or improve muscular endurance while dieting compared to strength, indicating a strategic approach to resistance training during a fat loss phase.

💡Catabolism

Catabolism is the metabolic process that breaks down complex molecules into simpler ones, releasing energy. In the context of the video, it refers to the potential for muscle breakdown during a fat loss phase if training intensity is not maintained, which can lead to muscle loss along with fat loss.

💡RP Hypertrophy App

The RP Hypertrophy App is a tool mentioned in the script that helps users with their resistance training programs, particularly focusing on hypertrophy. The app is highlighted as a resource that can assist in managing training progression during a fat loss phase, ensuring that users continue to push their limits and maintain muscle mass.

💡Hormone Levels

Hormone levels are important for various bodily functions, including recovery and muscle growth. The script discusses the importance of maintaining proper hormone levels for recovery, mentioning products like Tonga Ali for testosterone support and sleep packs for improving sleep quality, which are essential for overall health and fitness outcomes.

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

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