100% solid info. Down 60+ pounds since this past summer my body fat % has steadily decreased while my muscle mass has steadily increased. It is so important to keep protein intake high while cutting to preserve/build muscle. The whole point of losing weight is to lose fat, not fat + muscle. If you are not taking your protein intake and strength training seriously while cutting weight, you are doing yourself a disservice. You can take 2 people with the same height and starting weight & body fat % and have them both lose 20 lbs and depending on their protein intake, they could both be very different body fat% by the end even though in theory they lost the same amount of weight.
Do you recommend taking protein supplements for reaching your daily protein target ? Some of them have got quite many calories, and it's tough to fit them in a low strict calorie diet without getting hungry
@@Mpanagiotopoulos The way I hit my protein goals without going over my calorie limit is usually by eating lean chicken breast, protein bars, quest protein chips, things like that I'm not big on smoothies
@@dysphoricdragon9740 The most scientifically accurate way is to get a dexa scan which measures your body composition so you can see how your body fat % & muscle mass % changes over time. Once you get to a certain point though it just becomes obvious when you look in the mirror especially when you compare to old pictures + the fact that your strength in the gym goes up
I was too, except I have a large amount of weight to lose. I should probably just ignore the scale, but at my weight, especially given how I eat, I had to reduce my calories some more because the scale does matter at least a little bit.
1 hour of cardio, is typically about 1000 calories, for me. I have found it to be PHENOMENALLY successful. But it is WAY more effective while also dieting. Literally 3x faster
I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. ruclips.net/user/postUgkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.
Bear in mind that if you do lose muscle mass with weight loss you can quickly gain that muscle mass fast. Just look at malnourished afticans after a famine. No big deal losing a bit of muscle.
Agree hundred percent. People over complicate cutting so much. Muscle loss is completely fine because you can gain it back quickly once you are eating enough again.
This is excellent! I have watched so many videos on these topics as my current goal is to lose weight while maintaining or increasing muscle. You cover it so clearly and from a purely scientific, research-based perspective. Appreciate the articles! Thank you.
I started watching this video with the intention to better my plan and gain some knowledge. But I guess I’m doing everything right. I was at 266lbs (I’m 5’10”) January 9th. Now I’m 230lbs march 31st. This video is absolutely right. I have lost a lot of weight and packed a lot of muscle. I’m more toned. I’ve been losing 3-4 pounds a week. High protein intake. Whole Foods. No sugars, specially added sugars. All complex carbs. I eat about 1500-1900 calories a day. Yes, I’m at a bigger deficit than I should be. But it’s worked out. I guess I depends on the person. I’ve still gained muscle and lost a lot of weight. The only thing I lack is enough sleep. I get about 6-7 hours a day
SummaryTips on how to minimize muscle loss during weight loss and potentially build muscle through body recomposition by manipulating nutrition, training, and lifestyle factors.Highlights[0:00] 💪 Body recomposition is possible during weight loss, especially for beginners and those with higher body fat.[1:45] 🍽️ Eating in a smaller calorie deficit and consuming a high protein intake can increase muscle retention during weight loss.[3:40] 🏋️♂️ Resistance training is essential for muscle synthesis, regardless of the calorie deficit.[5:00] 🏃 Effective cardio strategies include prioritizing diet, using low to moderate intensity methods, and choosing low impact exercises.[7:30] ⚖️ Avoid overestimating the impact of cardio on energy expenditure and be aware of potential interference effects and fatigue.Key Insights💡 Beginners and individuals with higher body fat have a higher likelihood of body recomposition during a calorie deficit. This is due to factors like less muscle adaptation and a more anabolic environment.💡 Consuming a smaller calorie deficit and a high protein intake can enhance muscle retention during weight loss. Aim for a rate of weight loss of no more than 1% of body weight per week and consume more than 1.5 grams of protein per kilogram of body weight per day.💡 Resistance training is crucial for muscle growth, even during a calorie deficit. Focus on volume, intensity, technique, and rest periods to optimize muscle synthesis.💡 Cardio should complement a calorie-controlled diet, not replace it. Low to moderate intensity cardio methods with low joint stress are recommended to minimize interference effects and fatigue.💡 Be cautious of overestimating the impact of cardio on energy expenditure and prioritize resistance training for muscle retention. Implement cardio strategies that are sustainable and enjoyable for long-term adherence.
I got up to 320ish, I focused on weight loss and mostly low carb, and got down to 243, last month I switched gears to muscle building while still slowly losing fat. This last week I slowly started introducing a few carbs back but better choices and still no sugar stuff. According to these calculations I should be eating over 300g of carbs a day and that is a lot when I have been eating 20 a day.
I used to focus on carbs HEAVILY. Don't do it. Focus on keeping protein and fat around 60% of the total, and carbs around 40% of the total. The main focus should be the calorie intake/defecit and obviously resistance training and cardio.
One again, a very informative video on this subject. You really do make it so simple, especially about the 'cardio' part. I am one that would always think that I'd have to perform more 'cardio' even in a deceit to reduce body fat. As you mention, that 'the diet' has more of a profound effect if this is your #1 goal. Thanks again for quality information.
Disclaimer, there's only so low in bodyfat % each individual can go before the body will certainly dump muscle mass. The body doesn't want to carry around extra weight if it doesn't have to, especially in a low calorie lifestyle. As a person who is natural leaner..my muscle mass directly follows my overall weight and performance will likely decrease in a deficit. A long time ago I was told muscle burns fat, meaning the more muscle mass you build the more fat will be burning naturally. However, it takes a long time to build muscle mass. Women generally carry more bodyfat, so that's likely why they retain muscle, it all relative. 👍
this 100% the best video on this topic you provide accurate data and sound logic without the extra annecdotal fluff you usually get from fitness influencers. thank you so much.
Probably the best video i have seen so far on this topic. Statements based on research showing and linking the source. No Source - " trust me bro". Great work.
I had trouble getting rid of waistline and lower back fat. I walk alot but I didn't do cardio persay.. I adjusted my diet several times and I just couldn't get rid of it. I have a love for baked foods like pie and donuts...I would have it every other week. I cut those out...added more protein to my diet and I run on my treadmill 20 minutes two days a week and do resistance training 3-4 days a week. I bought more food that have less calories and more protein. I know in my pic I look cut but you don't see that fat on my waistline. I've seen a big improvement but still got ways to go!!!
Having some fat is a good thing brother, with time and consistency that fat will eventually come off. Just remember where you came from and where you’re headed.
I'm a female. Went from 213 to 174 with a 1400 cal deficit. I have a slow metabolic rate. Took me a year. Strength training + cal deficit + 60g protein (for me, I'm 5'1) = Fat Loss.
Did you eat in a certain time window. 3 square meals with hours in-between to digest or? I'm 5ft 3, Endomorph, unable to do regular cardio because of knee damage. I walk fast and regularly, eat healthily but legs have ballooned
I started to gain weight after covid and just didn’t stop til last November when I ended up at around 260lbs I’m 6’1 and I’ve been lifting for about 2 years so my bench press was already close to my then body weight. I decided to try cutting the weight down and I went from 260 to 218 over the course of 5 months. I could’ve used some of these tips! Ended up losing some muscle in the process, I think a bit over a pound. We’ll rebound though! I love seeing these stories so I thought I’d drop my own.
I just wanted to add that body weight exercises are great if you are a complete beginner. I am a 19 year old, skinny fat woman who works 52 hours a week while preparing for tertiary education. My height is 165cm. A month ago I weighed 58.7kg with 32% body fat and only 37kg of muscle mass. Today I weigh 57.5kg with 27% body fat and 39kg of muscle mass. The only thing I added was weekly yoga classes, though these classes seem more like pilates bc we have reps and all. The classes are about an hour and a half, no added weights. Also, for more context I work at a pharmacy and nutrition centre so I am usually walking around carrying our stock or cutting pills or helping our elderly regulars carry things to their cars- so I am relatively active, and I get at least 6 hours of undisturbed sleep every night.
Whenever anybody tells my anything in gym, I first come back to this channel to check 😂....I only trust this channel....this is the best channel so far❤️
THANK YOU, I love running at high intensity but something felt off while trying to balance resistance training with high cardio, now I can pinpoint why
great information especially for anyone who is bulking and cutting. Great way to show the importance of diet on a cut (calorie deficit) in order to hold onto the muscle mass you gained during your bulk (calorie surplus).
Thanks for the video and also including rest times between sets. For some reason in most gyms in my country, every fitness trainer will tell you "you must only rest around 45 seconds between sets, not more". I always found that weird since when I do compound lifts I do rest around 3 minutes since this allows me to lift with more weight and do more reps.
Great video! Several high quality papers showcase that improved aerobic capacity can help muscle hypertrophy - through adaptations to capillaries and enzyme activity. Remember CICO isn't the only thing that effects muscle hypertrophy, it's also the biomolecular activities that influence the signalling cascade to protein synthesis!
In my experience, I'm building muscle pretty well. I've lost 60ish pounds in like 4 months, all while building solid muscle and good strength. I'm just keeping my protein high.
2:45 i think that females have that advantage because they naturally have a higher body fat percentage thus their body is less likely to use muscle as fuel unlike men
@@FlowHighPerformance1 fantastic. I've lost 11kg since start of Dec but I just tore all my ligaments off my ankle yesterday so I'm not sure what's going to happen.
Excellent video! Well researched and backed with a very straight-forward presentation. Thank you for putting this together and for providing quantitative measures to help guide us! 👏👏
Diet: high protein, low carb, medium fat ( mainly choose monounsaturated fat like olive oil and boost with a little MCT for energy.) Best exercise for fat burning: *slow* walking (no power walking) 2 hours *every* day, spilt into at least 4 walks, is the best for fat loss since it burns mainly fat and minimize fatigue and joint stress, best is to walk 30 min directly after each meal. Cardio: *Max* intensity interval training for 5-10 min inclusive rest in the morning before breakfast every day is actually all cardio one needs.
@@Emotionlessxartist Actually, when it comes to walking, the more you do it the better. 20 000 steps is better than 10 000 steps, the key is that walking is so low intesity that you can't really overtrain that way. That's why it shouldn't be a "power walk" because that's actually close to jogging when it comes to intensity and is actual cardio. For cardio *max* intensity interval training for 5-10 minutes is actually better constant pace running for 60 min. Use a exercise bike, jump rope or just sprint at max speed until you are exhausted 3-5 times with rest between each sprint. That all cardio you really need, medium pace constant speed jogging is actually not recommended to do more then max once a week. It's also possible to combine the interval sprinting at the end of a walk, if one prefer it, to save time.
@@SkepticalCaveman thank you!!!! So I’m gonna walk to the gym from now on and count my steps will I be healthy still lifting weights and doing low cardio? I’m over 30 % bf and really trying to be 15 by 2024 or 2025
Unless you are training for some bodybuilding competition i dont understand the obsession of people cutting cardio from their training. It is SO important for your cardiovascular health it shouldn't even be a question for most people. I remember when i stopped doing cardio for a year and just lifted weights. I got stronger but when i went for a run i was literally dying
This is a good point. For most people, some cardio is going to be beneficial. However, for those want to MAXIMISE muscle growth, excessive cardio might not be as helpful 👍
Intense training is very cardiovascular. It’s not an obsession, don’t be so aggressive against people’s preferences. My heart rate gets way higher when lifting than when running. You probably don’t train hard enough.
This video is an absolute information bomb!🤯 The presentation is outstanding and you explain the topic like a college professor! Brilliant explanation good sir. Will definitely purchase a plan when I get the money!🙏🙏🙏
Calorie deficit + cardio is what made me lose a lot of fat within (imo) a short amount of time, about 4-6 months & I lost like 50 lbs, from 220 to 170. 4 days a week, 1 hr on the treadmill for each of those 4 days. Minimum of 500 calories in those hrs on the treadmill, some days 600, some days 700, lost a lot of fat very quickly!!
When I do a cut with weight lifting & cardio I don’t drop on the scale & it messes with me mentally, cause I’m sure I’m losing fat but also gaining muscle but it’s hard to truly know b/c I’m not shredded,
Excellent video. This basically summarizes everything that I've learnt about training over a period of a year. One thing I'd like to add is that some compound movements can be so exhausting that having a good cardio base can be useful. So a few sessions of light cardio (say 20 min) per week can be a great way to assist heavy compound exercises (specially squats and deadlifts).
Eating 2500-3000 calrories already feels like a part-time job and a chore. If you struggle gaining weight drop cardio. You'll have to eat even more than the impossible amount you have to reach each day naturally. Eggs, banana, whole milk, protein powder breakfast 400-500cals, big dinner chicken, rice, vegs, maybe 800-900 cals. Leaving you after 2 very filling meals a day at a requirement of +1000-1500 calories needed. I don't mean to sound like an A but I don't understand how people get obese. Just 2000 calories maintenance is difficult imo. Ofc no one is going to eat all their calories in bananas and eggs but just as an indicator/example to the extreme amounts you'd have to eat just to barely be in a surprlus. You'd have to eat like 15 eggs and 15 bananas just to strike even. EACH DAY. I'm currently taking chocolate milk /w mass gainer just to keep up with the calorie demand.
Many people don't get the same satiety response that you might. Also, high-calorie food choices makes it easier to consume more calories with less volume of food
Thank you! I just had to quit yet another scam weight loss product that just drastically reduces calories and encourages large amounts of cardio. No weight training allowed! After 5 weeks on that, I’ve lost weight, sure, but I’m exhausted, fatigued, and having daily issues with my blood sugar being low. I feel like I didn’t have a lot of muscle to start with and I’ve lost even more. I tried telling people that it’s making me feel terrible… that’s when you get told that you’re just not trying or you’re failing. I’m going to follow your sensible advice here. Thank you!
4:13 If you ignore the overlay with the arrows and zones and just look at the dots, you can see that results are all over the place. This must be a very small coefficient of correlation.
thank god finally a channel that doesnt say you need to be in a calorie surplus to get stronger rofl. people if ur already fat u dont need to eat more and 'bulk' in order to add muscle lol . lift weights like an animal and be in a deficit.
I've been losing weight slowly, started lift weights + low intensity cardio, and have some factors in my favor (being female + young). It's only been a month so I can't say how well I'm doing with muscle retention, but the one thing I struggle with is getting enough protein. At 1.5g/kg, I'd have to get 112g of protein in under 1600 calories, and I struggle to get 50 (some days can get even lower). I wish there was a magic protein pill.
Without protein whey its impossible for the very most... for me impossible at all. I simply accepted it and made myself aware that things just take ... longer.
@@FlowHighPerformance1 Seems like I could get good results from 1.2 g/kg, which is 90g. If I start drinking a protein shake every day, this does become more achievable. Thanks!
Looks like my plan is decent. I’m a beginner lifter, a woman and my gym scale estimates my body fat to be at 44% (I know quite high). I have implemented: - lifting weights every other day - going on walks as a form of low impact cardio - eating at around 500kcal deficit - tracking my food on cronometer - trying to prioritise protein I think I struggle the most with eating enough protein, as I’m mostly plant based. I don’t want to eat beans, tofu and protein shakes for every meal so I’m averaging like 0.7 g/kg. Also I kind of struggle to be consistent at the gym as I’m in Highschool and my finals are in a month. I want to go to med school so I really need to ace those exams. Anyway, is some of y’all have any advice, feel free to share.
Keep tracking macros including net carbs. Research what body type are you so you can tailor your diet and workouts. Eg, a short endomorph female will look heavy if they did squats, an ectomorph has a fast metabolism, a mesomorph builds muscle quickly I stopped squats because if built muscle beneath fat and I looked bigger, I switched to bridges where I gained strength but looked toned instead of bulky I also eat 16:8 (keto) I found these helps my slow endomorph metabolism
Very basic, very fundamental stuff. But, most importantly, very accurate. One thing I would add is a person should determine beforehand what is more important to them: Losing weight or building muscle. Personally, I disagree with the very idea of limiting weight loss to supposedly preserve muscle. For 90% of people in America, particularly the beginners who will learn from this video, weight loss should be the priority. Resistance training and increased dietary protein will limit the amount of muscle loss during weigh loss. This is a great end result by itself. However, once a desired weight is achieved, continued weight training and increased dietary protein will result in muscle growth from that point forward. Weight training and increased protein should become a lifelong, life changing lifeSTYLE!
I think hiking is honestly the best form of cardio, throw a back pack on throw your lunch in there some water(some weight if you aren't scared) and go on a steep ass hike and make every step as big as possible, think about it like your doing lunges up the mountain. Your calves will be SCREAMIN
100% solid info. Down 60+ pounds since this past summer my body fat % has steadily decreased while my muscle mass has steadily increased. It is so important to keep protein intake high while cutting to preserve/build muscle. The whole point of losing weight is to lose fat, not fat + muscle. If you are not taking your protein intake and strength training seriously while cutting weight, you are doing yourself a disservice. You can take 2 people with the same height and starting weight & body fat % and have them both lose 20 lbs and depending on their protein intake, they could both be very different body fat% by the end even though in theory they lost the same amount of weight.
Nice work!
Yes, training and protein I take are definitely important to preserve muscle while dieting 👍
Do you recommend taking protein supplements for reaching your daily protein target ? Some of them have got quite many calories, and it's tough to fit them in a low strict calorie diet without getting hungry
How can you tell your losing fat and gaining muscles? What ways do you track this? I'm really curious!
@@Mpanagiotopoulos The way I hit my protein goals without going over my calorie limit is usually by eating lean chicken breast, protein bars, quest protein chips, things like that I'm not big on smoothies
@@dysphoricdragon9740 The most scientifically accurate way is to get a dexa scan which measures your body composition so you can see how your body fat % & muscle mass % changes over time. Once you get to a certain point though it just becomes obvious when you look in the mirror especially when you compare to old pictures + the fact that your strength in the gym goes up
Bang on for every point. One of the only channels with no bs info.
Unbelievably clean presentation. This one is getting saved. Bravo.
Glad it was helpful 👍
I am pretty much building muscle while on slight deficit. My body visibly changed for the better.
Nice work 👍
I was too, except I have a large amount of weight to lose. I should probably just ignore the scale, but at my weight, especially given how I eat, I had to reduce my calories some more because the scale does matter at least a little bit.
1 hour of cardio, is typically about 1000 calories, for me. I have found it to be PHENOMENALLY successful. But it is WAY more effective while also dieting. Literally 3x faster
Can confirm, the type of diet you are looking for is a keto diet. I reached weights I never have before, after consistent dedication.
Cardio for losing weight is a myth. Eat less.
I love how in depth this is, while still teaching us the basics. This is truly an amazing and very informational video.
Glad it was helpful 👍
I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. ruclips.net/user/postUgkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.
lots
Greek yogurt + protein powder. A great protein desert
Add raspberries for fiber that helps with fat loss ( I think )
As a greek i agree. We also eat yogurt with honey and walnuts from ancient times. Its like natural viagra too.
@@DaikhanYTyeah fiber makes you shit which debloats you lol
I tried that combo yesterday and it was so nasty that my nose actually started bleeding
@@yoggy2207idk if ur joking but try fitffoodieselma & smoothieflip for actually easy repeatable ingredient high protein snacks
Bear in mind that if you do lose muscle mass with weight loss you can quickly gain that muscle mass fast. Just look at malnourished afticans after a famine. No big deal losing a bit of muscle.
Yes, muscle regain will likely be rapid 👍
@@FlowHighPerformance1 thanks for your great information. It really is much appreciated.
Agree hundred percent. People over complicate cutting so much. Muscle loss is completely fine because you can gain it back quickly once you are eating enough again.
I was thinking the same thing
@@lesterdelacruz5088 that's simple enough if you want to do a bulk but what if you want to put mass back on without putting on the body fat
This is excellent! I have watched so many videos on these topics as my current goal is to lose weight while maintaining or increasing muscle. You cover it so clearly and from a purely scientific, research-based perspective. Appreciate the articles! Thank you.
No problem 👍
I started watching this video with the intention to better my plan and gain some knowledge. But I guess I’m doing everything right. I was at 266lbs (I’m 5’10”) January 9th. Now I’m 230lbs march 31st. This video is absolutely right. I have lost a lot of weight and packed a lot of muscle. I’m more toned. I’ve been losing 3-4 pounds a week. High protein intake. Whole Foods. No sugars, specially added sugars. All complex carbs. I eat about 1500-1900 calories a day. Yes, I’m at a bigger deficit than I should be. But it’s worked out. I guess I depends on the person. I’ve still gained muscle and lost a lot of weight. The only thing I lack is enough sleep. I get about 6-7 hours a day
Nice work 👍
What's your protien and carb intake
SummaryTips on how to minimize muscle loss during weight loss and potentially build muscle through body recomposition by manipulating nutrition, training, and lifestyle factors.Highlights[0:00] 💪 Body recomposition is possible during weight loss, especially for beginners and those with higher body fat.[1:45] 🍽️ Eating in a smaller calorie deficit and consuming a high protein intake can increase muscle retention during weight loss.[3:40] 🏋️♂️ Resistance training is essential for muscle synthesis, regardless of the calorie deficit.[5:00] 🏃 Effective cardio strategies include prioritizing diet, using low to moderate intensity methods, and choosing low impact exercises.[7:30] ⚖️ Avoid overestimating the impact of cardio on energy expenditure and be aware of potential interference effects and fatigue.Key Insights💡 Beginners and individuals with higher body fat have a higher likelihood of body recomposition during a calorie deficit. This is due to factors like less muscle adaptation and a more anabolic environment.💡 Consuming a smaller calorie deficit and a high protein intake can enhance muscle retention during weight loss. Aim for a rate of weight loss of no more than 1% of body weight per week and consume more than 1.5 grams of protein per kilogram of body weight per day.💡 Resistance training is crucial for muscle growth, even during a calorie deficit. Focus on volume, intensity, technique, and rest periods to optimize muscle synthesis.💡 Cardio should complement a calorie-controlled diet, not replace it. Low to moderate intensity cardio methods with low joint stress are recommended to minimize interference effects and fatigue.💡 Be cautious of overestimating the impact of cardio on energy expenditure and prioritize resistance training for muscle retention. Implement cardio strategies that are sustainable and enjoyable for long-term adherence.
I've seen hundreds of videos and this video just boiled it all down into just 15 minutes? That's outrageously good!
glad to hear it 👍
The conciseness and explanatory nature of this video was so pleasing to me, thank you, I got everything mentioned in the video without a struggle
Great to hear, glad it was helpful 👍
Hand down the best evidence based guide and theoretical discussion on losing weight/build muscle I ever came across.
glad to hear it 👍
I got up to 320ish, I focused on weight loss and mostly low carb, and got down to 243, last month I switched gears to muscle building while still slowly losing fat. This last week I slowly started introducing a few carbs back but better choices and still no sugar stuff. According to these calculations I should be eating over 300g of carbs a day and that is a lot when I have been eating 20 a day.
That should be fine as long as you are still in a calorie deficit 👍
I used to focus on carbs HEAVILY. Don't do it. Focus on keeping protein and fat around 60% of the total, and carbs around 40% of the total. The main focus should be the calorie intake/defecit and obviously resistance training and cardio.
Im a beginner and omg this is the clearest explanation ive ever seen
One again, a very informative video on this subject. You really do make it so simple, especially about the 'cardio' part. I am one that would always think that I'd have to perform more 'cardio' even in a deceit to reduce body fat. As you mention, that 'the diet' has more of a profound effect if this is your #1 goal. Thanks again for quality information.
No problem, glad the content is helpful 👍
Disclaimer, there's only so low in bodyfat % each individual can go before the body will certainly dump muscle mass. The body doesn't want to carry around extra weight if it doesn't have to, especially in a low calorie lifestyle. As a person who is natural leaner..my muscle mass directly follows my overall weight and performance will likely decrease in a deficit. A long time ago I was told muscle burns fat, meaning the more muscle mass you build the more fat will be burning naturally. However, it takes a long time to build muscle mass. Women generally carry more bodyfat, so that's likely why they retain muscle, it all relative. 👍
Well said 👍
this 100% the best video on this topic you provide accurate data and sound logic without the extra annecdotal fluff you usually get from fitness influencers. thank you so much.
glad it was helpful
exceptionally well-done! Love your content. Subscribed. Glad to find a channel that doesn’t use sensational thumbnails and titles to clickbait!
Glad to hear it 👍
Just beautiful. Captures all the latest scientific hypotheses and covers the broad spectrum of diet, resistance work and cardio, Chefs kiss
glad to hear it 👍
This channel is way undderated . very informative and specific, Kudos brother!
Glad the content is helpful 👍
Probably the best video i have seen so far on this topic. Statements based on research showing and linking the source. No Source - " trust me bro". Great work.
Glad you enjoyed it 👍
I had trouble getting rid of waistline and lower back fat. I walk alot but I didn't do cardio persay.. I adjusted my diet several times and I just couldn't get rid of it. I have a love for baked foods like pie and donuts...I would have it every other week. I cut those out...added more protein to my diet and I run on my treadmill 20 minutes two days a week and do resistance training 3-4 days a week. I bought more food that have less calories and more protein. I know in my pic I look cut but you don't see that fat on my waistline. I've seen a big improvement but still got ways to go!!!
Glad to hear you have been seeing results. Keep up the great work 👍
Having some fat is a good thing brother, with time and consistency that fat will eventually come off. Just remember where you came from and where you’re headed.
I'm a female. Went from 213 to 174 with a 1400 cal deficit. I have a slow metabolic rate. Took me a year. Strength training + cal deficit + 60g protein (for me, I'm 5'1) = Fat Loss.
great work 👍
Did you eat in a certain time window. 3 square meals with hours in-between to digest or?
I'm 5ft 3, Endomorph, unable to do regular cardio because of knee damage. I walk fast and regularly, eat healthily but legs have ballooned
I started to gain weight after covid and just didn’t stop til last November when I ended up at around 260lbs I’m 6’1 and I’ve been lifting for about 2 years so my bench press was already close to my then body weight. I decided to try cutting the weight down and I went from 260 to 218 over the course of 5 months. I could’ve used some of these tips! Ended up losing some muscle in the process, I think a bit over a pound. We’ll rebound though! I love seeing these stories so I thought I’d drop my own.
Thanks for sharing, always good to hear peoples stories 👍
Man this is brilliant and I am so happy because I am ticking all these boxes
Nice work 👍
I just wanted to add that body weight exercises are great if you are a complete beginner. I am a 19 year old, skinny fat woman who works 52 hours a week while preparing for tertiary education. My height is 165cm. A month ago I weighed 58.7kg with 32% body fat and only 37kg of muscle mass. Today I weigh 57.5kg with 27% body fat and 39kg of muscle mass. The only thing I added was weekly yoga classes, though these classes seem more like pilates bc we have reps and all. The classes are about an hour and a half, no added weights. Also, for more context I work at a pharmacy and nutrition centre so I am usually walking around carrying our stock or cutting pills or helping our elderly regulars carry things to their cars- so I am relatively active, and I get at least 6 hours of undisturbed sleep every night.
Yes, any form of exercise will provide somewhat of a hypertrophic stimulus for complete beginners 👍
Whenever anybody tells my anything in gym, I first come back to this channel to check 😂....I only trust this channel....this is the best channel so far❤️
Glad to hear the content is useful 👍
Literally the best video on body restructuring.....i would recommend this to lot of people....great work
Glad you liked it 👍
This is the type of video that, after watching, I immediately subscribe to the channel.
clean, clear and concise info. Big thanks !!
no problem 👍
This is the first video I watched beginning to end in forever
glad you enjoyed it 👍
THANK YOU, I love running at high intensity but something felt off while trying to balance resistance training with high cardio, now I can pinpoint why
nice 👍 and it was nice wa 0:06 😮😮
Thanks!
No problem, appreciate the kind donation 🙏
best vid explaining body recomp so far.
Glad it was helpful 👍
loved the use of tables to clearly present info
glad to hear it 👍
Loved this video. The most useful one I’ve seen about the subject so far. Great job!
Glad to hear it 👍
Fantastic video, need to send this to my friend
great information especially for anyone who is bulking and cutting. Great way to show the importance of diet on a cut (calorie deficit) in order to hold onto the muscle mass you gained during your bulk (calorie surplus).
Glad it was helpful 👍
Comprehensive, succinct, and informative. Bravo on the video quality.
Glad to hear it 👍
This is the best YT channel.
Thank u so much
No problem 👍
the graph showing that the small calorie deficit is most effective was the best thing I saw in here!
Thanks for this great content. Scientific and concise. It is sure that you will see millions some day in the future. Thanks mate!
Cheers 👍
Thanks for the video and also including rest times between sets. For some reason in most gyms in my country, every fitness trainer will tell you "you must only rest around 45 seconds between sets, not more". I always found that weird since when I do compound lifts I do rest around 3 minutes since this allows me to lift with more weight and do more reps.
Yes, longer rest periods generally promote greater muscle growth - at least for compound lifts 👍
Can I do cardio strength training ?
if you're in a gym that's shared with other people, shorter rest means more machines availability. Do your rest in the way that works for you
Great video! Several high quality papers showcase that improved aerobic capacity can help muscle hypertrophy - through adaptations to capillaries and enzyme activity. Remember CICO isn't the only thing that effects muscle hypertrophy, it's also the biomolecular activities that influence the signalling cascade to protein synthesis!
Very interesting. Haven't seen these papers, but I'll definitely look into it 👍
10000000% crystal clear. Never been watched video like this. Automatically subscribed
Glad it was helpful 👍
Danke!
bitte 👍
Thanks for all your videos. They’re so educational and easy to understand. 🙏🏼
No problem, glad you find them useful! Appreciate the kind donation 🙏
You deserve more subscribers. Amazing information!
👍
In my experience, I'm building muscle pretty well. I've lost 60ish pounds in like 4 months, all while building solid muscle and good strength. I'm just keeping my protein high.
great work 💪
Superb video. Thank you for just getting to the point and keeping it concise and factual
no problem 👍
2:45 i think that females have that advantage because they naturally have a higher body fat percentage thus their body is less likely to use muscle as fuel unlike men
yes, this hypothesis makes sense 💪
This channel is literally amazing
Glad to hear it 👍
Very clean and accurate info.Straight to the point.Very good video!
cheers 👍
High quality content as always! Cheers FHP
Glad you enjoy it 👍
Love videos with no bs. Thank you!
No problem 👍
I've been looking for a video like this for a while
Hope it was helpful 👍
@@FlowHighPerformance1 fantastic. I've lost 11kg since start of Dec but I just tore all my ligaments off my ankle yesterday so I'm not sure what's going to happen.
Sorry to hear that. I hope for a fast recovery 🤞
the most helpful thing ever is to increase your protein intake. i had to learn that the hard way
Excellent video! Well researched and backed with a very straight-forward presentation. Thank you for putting this together and for providing quantitative measures to help guide us! 👏👏
No problem, glad it was helpful 👍
Thanks!!
You gained a new subscriber.
Very helpful, straightforward information.
glad to hear it 👍
I think this was highly informative. The only thing thats missing IMO is a little segment on 16-hour fasting etc. good video!
cheers! I plan on making a future video on intermittent fasting 👍
solid info is making me a bit sleepy but this is so much reliable than any other vids
not sure if this is a diss or compliment
I wish all of youtube health videos were like this format
Amazing video, subscribed!
Diet: high protein, low carb, medium fat ( mainly choose monounsaturated fat like olive oil and boost with a little MCT for energy.)
Best exercise for fat burning: *slow* walking (no power walking) 2 hours *every* day, spilt into at least 4 walks, is the best for fat loss since it burns mainly fat and minimize fatigue and joint stress, best is to walk 30 min directly after each meal.
Cardio: *Max* intensity interval training for 5-10 min inclusive rest in the morning before breakfast every day is actually all cardio one needs.
30 minutes is too much? I’ve got 30% body fat and I’m 220 5’10
Bs plan... for hiit u need muscles
@@oliverjordan695 teach me more!
@@Emotionlessxartist Actually, when it comes to walking, the more you do it the better. 20 000 steps is better than 10 000 steps, the key is that walking is so low intesity that you can't really overtrain that way. That's why it shouldn't be a "power walk" because that's actually close to jogging when it comes to intensity and is actual cardio.
For cardio *max* intensity interval training for 5-10 minutes is actually better constant pace running for 60 min. Use a exercise bike, jump rope or just sprint at max speed until you are exhausted 3-5 times with rest between each sprint. That all cardio you really need, medium pace constant speed jogging is actually not recommended to do more then max once a week. It's also possible to combine the interval sprinting at the end of a walk, if one prefer it, to save time.
@@SkepticalCaveman thank you!!!! So I’m gonna walk to the gym from now on and count my steps will I be healthy still lifting weights and doing low cardio? I’m over 30 % bf and really trying to be 15 by 2024 or 2025
Stick to the fundamentals. Challenge yourself. Be consistent. Get active and get after it.
Thanks for the information. Great Video!!!
No problem 👍
Unless you are training for some bodybuilding competition i dont understand the obsession of people cutting cardio from their training. It is SO important for your cardiovascular health it shouldn't even be a question for most people. I remember when i stopped doing cardio for a year and just lifted weights. I got stronger but when i went for a run i was literally dying
This is a good point. For most people, some cardio is going to be beneficial. However, for those want to MAXIMISE muscle growth, excessive cardio might not be as helpful 👍
100% agree. I think a high daily step count is good for numerous reasons as you listed 👍
Maximize muscle growth but not be able to walk up flights of stairs without loosing your breathe…
Intense training is very cardiovascular. It’s not an obsession, don’t be so aggressive against people’s preferences. My heart rate gets way higher when lifting than when running. You probably don’t train hard enough.
Lifting is cardio
This video is an absolute information bomb!🤯
The presentation is outstanding and you explain the topic like a college professor!
Brilliant explanation good sir.
Will definitely purchase a plan when I get the money!🙏🙏🙏
Glad it was helpful 👍
Thank you, a topic i have been wondering for so long
no problem, glad it was helpful 👍
Outstanding video!
cheers 👍
Calorie deficit + cardio is what made me lose a lot of fat within (imo) a short amount of time, about 4-6 months & I lost like 50 lbs, from 220 to 170. 4 days a week, 1 hr on the treadmill for each of those 4 days. Minimum of 500 calories in those hrs on the treadmill, some days 600, some days 700, lost a lot of fat very quickly!!
When I do a cut with weight lifting & cardio I don’t drop on the scale & it messes with me mentally, cause I’m sure I’m losing fat but also gaining muscle but it’s hard to truly know b/c I’m not shredded,
Excellent video. This basically summarizes everything that I've learnt about training over a period of a year.
One thing I'd like to add is that some compound movements can be so exhausting that having a good cardio base can be useful. So a few sessions of light cardio (say 20 min) per week can be a great way to assist heavy compound exercises (specially squats and deadlifts).
For sure. And some extra cardio is certainly going to be beneficial from a general health standpoint 👍
Eating 2500-3000 calrories already feels like a part-time job and a chore. If you struggle gaining weight drop cardio. You'll have to eat even more than the impossible amount you have to reach each day naturally. Eggs, banana, whole milk, protein powder breakfast 400-500cals, big dinner chicken, rice, vegs, maybe 800-900 cals. Leaving you after 2 very filling meals a day at a requirement of +1000-1500 calories needed. I don't mean to sound like an A but I don't understand how people get obese. Just 2000 calories maintenance is difficult imo.
Ofc no one is going to eat all their calories in bananas and eggs but just as an indicator/example to the extreme amounts you'd have to eat just to barely be in a surprlus. You'd have to eat like 15 eggs and 15 bananas just to strike even. EACH DAY. I'm currently taking chocolate milk /w mass gainer just to keep up with the calorie demand.
Many people don't get the same satiety response that you might. Also, high-calorie food choices makes it easier to consume more calories with less volume of food
Thank you! I just had to quit yet another scam weight loss product that just drastically reduces calories and encourages large amounts of cardio. No weight training allowed! After 5 weeks on that, I’ve lost weight, sure, but I’m exhausted, fatigued, and having daily issues with my blood sugar being low. I feel like I didn’t have a lot of muscle to start with and I’ve lost even more. I tried telling people that it’s making me feel terrible… that’s when you get told that you’re just not trying or you’re failing. I’m going to follow your sensible advice here. Thank you!
Yes, most weight-loss advice is based on the premise that if it isn't working, it is your fault!
This video was so very helpful. Thank you very much and god bless you.
Glad it was helpful 👍
4:13
If you ignore the overlay with the arrows and zones and just look at the dots, you can see that results are all over the place. This must be a very small coefficient of correlation.
I guess this tells us that there can be high variability between people 🤔
The margin seems very slim. Bulking and cutting works. Just stay committed and put the work in.
Bulking & cutting is definitely best if your goal is to maximise muscle growth & leanness for a specific time frame 👍
Excellent and hit the nail on the head.
Cheers 👍
thank god finally a channel that doesnt say you need to be in a calorie surplus to get stronger rofl. people if ur already fat u dont need to eat more and 'bulk' in order to add muscle lol . lift weights like an animal and be in a deficit.
Yes, most of the population probably isn't interested in intentionally gaining weight 👍
Excellent vid! Thanks
no problem 👍
Superb presentation content and fantastic delivery. Great work.
Cheers 👍
I've been losing weight slowly, started lift weights + low intensity cardio, and have some factors in my favor (being female + young). It's only been a month so I can't say how well I'm doing with muscle retention, but the one thing I struggle with is getting enough protein. At 1.5g/kg, I'd have to get 112g of protein in under 1600 calories, and I struggle to get 50 (some days can get even lower). I wish there was a magic protein pill.
Without protein whey its impossible for the very most... for me impossible at all. I simply accepted it and made myself aware that things just take ... longer.
You probably dont need 1.5g / kg as a female. Check out this video for more info ruclips.net/video/t_UQz2pTpQc/видео.html
@@FlowHighPerformance1 Seems like I could get good results from 1.2 g/kg, which is 90g. If I start drinking a protein shake every day, this does become more achievable. Thanks!
Excellent, thanks for efforts
no problem 👍
Super-duper helpful and crystal clear explanation. Many thanks.
no problem 👍
Looks like my plan is decent. I’m a beginner lifter, a woman and my gym scale estimates my body fat to be at 44% (I know quite high). I have implemented:
- lifting weights every other day
- going on walks as a form of low impact cardio
- eating at around 500kcal deficit
- tracking my food on cronometer
- trying to prioritise protein
I think I struggle the most with eating enough protein, as I’m mostly plant based. I don’t want to eat beans, tofu and protein shakes for every meal so I’m averaging like 0.7 g/kg. Also I kind of struggle to be consistent at the gym as I’m in Highschool and my finals are in a month. I want to go to med school so I really need to ace those exams. Anyway, is some of y’all have any advice, feel free to share.
Sounds like a solid routine 👍
Keep tracking macros including net carbs. Research what body type are you so you can tailor your diet and workouts. Eg, a short endomorph female will look heavy if they did squats, an ectomorph has a fast metabolism, a mesomorph builds muscle quickly
I stopped squats because if built muscle beneath fat and I looked bigger, I switched to bridges where I gained strength but looked toned instead of bulky
I also eat 16:8 (keto) I found these helps my slow endomorph metabolism
Very basic, very fundamental stuff. But, most importantly, very accurate.
One thing I would add is a person should determine beforehand what is more important to them: Losing weight or building muscle. Personally, I disagree with the very idea of limiting weight loss to supposedly preserve muscle. For 90% of people in America, particularly the beginners who will learn from this video, weight loss should be the priority. Resistance training and increased dietary protein will limit the amount of muscle loss during weigh loss. This is a great end result by itself.
However, once a desired weight is achieved, continued weight training and increased dietary protein will result in muscle growth from that point forward. Weight training and increased protein should become a lifelong, life changing lifeSTYLE!
Some great points here. Yes, it definitely depends on what your priority is 👍
This is gonna be important since im gonna go on a weightloss soon
I fucking love this video, It says everything i learned in over a year about fitness
glad it was helpful 👍
If I were a professor, I would definitely give u an A++++. Outstanding video👍👍 Thanks!
Glad to hear it 👍
That video is a masterpiece 👏
Great video. Everything backed by scientific research
Cheers 👍
I think hiking is honestly the best form of cardio, throw a back pack on throw your lunch in there some water(some weight if you aren't scared) and go on a steep ass hike and make every step as big as possible, think about it like your doing lunges up the mountain. Your calves will be SCREAMIN
I agree. Very enjoyable too 🚶
Love this channel
glad to hear it 👍
Thanks for the info!
no problem 👍
amazing work: thank you
No problem 👍
no wasting time, no shit but only nice conent. you deserve a subscribe
Glad to hear it 👍
I wish i found this channel before wasting all that time, but now I'm here 😊
Welcome 👍
@@FlowHighPerformance1 I've lost 20kg while maintaining my muscles 💪 thanks
I think the male versus female distinction is correlated with the fact that female body fat percent is typically higher than male b.f.p.
yes, definitely likely 👍