How to Lose Fat AND Gain Muscle at the Same Time
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- Опубликовано: 24 авг 2024
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I got engaged in March and I decided to start dieting and working out in May. Trust me this advice isn't just good for dating, it's good for LIFE. I started off at 193cm, 96 kg, and I'm down to 74 kg now. I haven't just lost fat either. I've gained a lot of muscle too.
My fiancée is far more attracted to me, and without going into detail, our alone time is 100 times better. My coworkers and students respect me more and talk to me all the time. My family keep telling me they're proud of me.
Be a part of the revolution, boys. We're all gonna make it.
Keep on going, your life will only get better! 💪
pray for me to get taller my man
@@WntSth stop being a fucking Jeffrey embrace the Adonis
Very proud of you man I dont even know you but sound amazing
done the same and felt the same results. keep it up!
Working out and cultivating a aesthetic physique is a man’s foundation for success, keep at it Hamza 💪
And is it working for you?
@@TheREALHugo4 yes
Love to hear it you’re right prioritizing your health is crucial for success I’ve been eating healthier and will showcase my diet on my channel
Building muscle is the easiest way to attract more girls. Communicates you’re not lazy, have (some) money to eat extra, and you can fight
Having muscle doesn’t mean u can fight u gotta learn some martial arts
@@dropthebombs1237having muscle making you stronger & faster so you can fight ‘better’ than the next guy
@@Smeaton117 training in martial arts makes you have a better technique and fight IQ, skills extra muscles can give u slight advantage but its not the most important thing
A fight with a muscular man and a normal man would be over real quick with obvious results, regardless of comvat training. Not sure why you're fighting for the exception over the general rule by population.
@@dropthebombs1237Explain why weight classes exist then.
Ive been working out for four months now and I'm finally noticing some gains when looking at progress pictures. I've gotten leaner and more defined, but also filling out the sleeves of my t-shirts more.
I haven't gained a lot of weight, but so far it's going well, it's giving me even more motivation to keep going.
W keep pushing
I haven’t eaten candy at all this year. I’m 15 years old in high school, and kids in my school think it’s weird not to eat candy. I’m also completely considering eating a complete whole food diet. Fruits, vegetables, nuts, and meat, and have a complete variety of them. Good advice Hamza, diet plays a huge role in the gym!
Amazing work brother. You are doing something 99.999% aren’t doing at your age or in general or even Hamza did at that age. Keep up the great work!
Im 15 doing the same thing as you bro, i only have sweets when its a special event like a birthday or some kind of big success, and i agree with you about people thinking were weird, they’re weird for thinking regular food is weird
I'm about to be 14 and it's the same type of situation at my school. Kids in my school think it's weird to not watch porn or masturbate often. I talked some out of this but I just can't wuth others.
Good on you, bro, you’ll make it far in life
@@supercoolman69420I'm 16. I used to think that almost everyone agrees with self improvement. But as I got to know more people and experience life a bit more, I realized that most people just don't want to change. Mediocrity is everywhere. That's when I stopped preaching to others about it and started to show them instead. Before I used to try to change the people with my words, it did not work. Now I believe in changing and leading by example.
Thank you for the reminder to stay disciplined. I just started my wrestling season and realized I need to begin eating healthy.
Have a good season
A wrestler from Alabama.
Just started wrestling too, best of luck my guy
Sharing the sentiment here, best of luck to achieving this season
- Wrester from Southern California
Have a good season. -Wrestler from New York
Keep going
- A wrestler from Nigeria
Word!! One of my best friends Vaggelis (who is also a fan of the Channel) literally went from tall and obese (am talking about round ass belly) to jacked mascular and he still going. He didn't have that much luck with girls but now he getting mad pussy!😂. You can see that now he enjoys going to the beach or being shirtless around others. He a chad fr. He got that Northern European type build. Blond hair, blue eyes, tall neck, big torso, long ahh legs, long hands and huge chest! I love that guy fr!💪🏽☝🏽💯💯
Getting lost in the rabbit hole of sports science and nutrition was something I never regretted spending my entire year for
Last year was a big year for me. I've always been the fat kid my entire life. Everyone said "its okay" or "it doesn't matter, what does matter is the inside" Their right in a way, but its total bs. Around this time last year I started my journey. A journey of suffering. Suffering=success. I faced every single fear and insecurity I had. My motivation was myself. Told my self that I was nothing and I wasn't good enough. I was sick of everyone telling me I was. I was lied to my whole life from the people I love. Afterwards I started following the zyzz movement. Then found this random Joe Rogan podcast video about David goggins. That dude changed my life. The way I think, my mindset, everything I had to change and get rid of. I had to be cut throat with people(and sadly family at times)(I'm also 16 and I was 15 when this all happened) It wasn't a nice start ether. I developed a eating disorder of somewhat for some time. I was paranoid losing progress and gaining weight I used to go for jogs at 2 am and working out. I became obsessed(I still am just not that extreme) To make a long story short I found myself. I put myself through hell and in many ways I still am. But I would never leave. The uncomfort makes me stronger. Anything that isn't helpful or beneficial in my life I cut it off. Completely. 105 pounds in 13 months. Went from 270 to 165. Were all gonna make it brah.
That’s an insane 900+ calorie deficit every day for over a year. I’m really happy for you bro, you overcame so much
You are amazing. Just make sure you work on having a healthier mindset.
Well done my guy good on you for changing your life around we will make and I will make YT mine! 💯🧘🏾♂️
You're an inspiration to us all, stay strong brother
What exactly did you do bro? Did you have a trainer and lift weights?
It’s Amazing how on last community post hamza asked what type of video do you want and the most asked was on building a good body and he did a video on it on the next day! Hamza is amazing, he takes care about his subscribers!
I love this man, he’s so positive on a real level. He’s an encouragement to everyone
9:30 is so true when I started going to the gym a few months back even though I haven't built that much muscle yet I've felt so good about myself and I've been so much happier
This is important. I’ve been studying nutrition for the last 7 years and it is the single biggest factor in your mental health. Look up nutritional psychiatry if interested. Great video Hamza!
Impressing women is just a (but a nice) side effect of true fitness dedication. Train beyond that 💪🏼
Spot on brother
Yo brother I have a streak of 30 days no fab and while watching motivation for no fab I saw your channel name and you were really out of matrix the Giga Chad , The Sigma .
Thanks bro I love for making this free plans . Muuua
Building consitency is key. Eventually you'll start being addicted to physical activities and it'll barely require much effort to motivate yourself to go to the gym. The initial steps are threatning but trust me it gets better as you go on!
I always was skinny lean and later became only lean gaining 44 pounds from 123 lbs to 167 lbs at roughly the same height. It took me 3 and a half years and I know I'm still not there yet. Aiming for 183 lbs in a year. This is a long term process, don't let go of your ambitions only bc others don't mention it yet when you gained your first few pounds of muscle.💪🏻
Don't push it too much, I mean look at Alex eubank man's only like 175 and has been training for 6 years and he's huge so ofc aim for your goals but go easy you're doing great
@@Daviddakid thanks brah
How did you do it ? I consider myself "skinny lean" now. Went from 118 lb to 135-140 lb and about the same bodyfat %, my goal is 160.
@@roshan3203 You did already add a considerable amount of weight, focus on getting stronger. This will help you boost your work out to the next level. Other than that: take your time and slowly(!) approach your dream weight. Count your calories and eat enough protein.
Bro I’m in the same position as when u started I’m struggling to gain more weight but also want to stay lean with muscle,what did you do
The feeling of making progress and killing it in the gym is sooo addictive
I really do think these videos saved my life.
I was in a 3 year long relationship, I thought she’d be the one for the rest of my life, I was going to the gym, we were physically intimate, and I was eating great, I felt the best I ever had in my life. But that ended on my 22nd birthday, and it really wasn’t until she left that I realized just how far down she pulled me. She kept me out the gym, she kept me at 275lbs with fast food every day. I did things for this woman that now I would never do for anyone. She said to me that she didn’t deserve me on more than one occasion, she made me want to give up on my dreams. That day she screamed at me, blamed me for every problem we ever had and them expected me to stay in her life and let her live in my family home… I’m glad I found Hamza, I literally had to search RUclips for “How to move on”. Watching him, going down the absolute abyssal rabbit hole that is self improvement, it made me realize that she in fact did not deserve me. I have hope again, I lost 20lbs in the first 2 weeks, going to the gym 2 hours a day and rediscovering my passion for MMA, rediscovering my faith and spirituality, I feel more free and excited for my life than I ever had. I don’t think he needs to hear me say it, but, Hamza, you’re out here saving people’s lives, building a better generation of men for the world. Thanks to you I’m no longer in an actively abusive relationship and blaming myself for not being good enough for someone who wasn’t even good in the first place. I’m building my life up piece by piece stronger than ever could have before, not because you said to, but because you inspired me to work and become what I knew I was the entire time.
That’s beautiful man
That’s beautiful man
I am grateful to my mom because she always told me not to eat junk food when i was little and now i have one of the best diets of my friend group
Idek how but i started listening to your advice. I cleaned up my diet a little and started going to the gym i also try to read everyday. Since ive started everything in my life just improved. I stopped taking things for granted and really sat down and thought about my life. Ive been able to maintain As and Bs for the first time in a couple years. I stopped doing bad habits like watching NSFW content, having a shit diet, not working out, and not believing in myself. Out of no where the 2 girls i found really attractive in my school both wanted me.
hamza bro im 14 and have been following u for 2 years or so and my life has changed a lot since then and i am also a ski nny fat dude but i started going to the gym and has been seeing a lot of progress thanks a lot for motivating and being the big brother that i never had thanks bro
How do you keep pushing out these great videos this is brilliant!
I know right? I’m trying to learn!!
Keep in mind that building a decent physique is not a guarantee for a successful dating life. I feel like it's always important to prioritize your own health and personal goals over those expectations so you don't end up disappointed in the end.
@@PauIdenino That is literally what I said, just that you shouldn't think getting a good body equals women throwing themselves at you.
You’re right my focus is RUclips than anything else atm
Of course, you need at least two of the following as well: Face, Game, Money.
@@Sirvalian Got only the first one, Im out I guess
@@slavicemperor8279 Money is by far the most powerful of them all, if you have enough of it you don't need any of the other points.
It is a bit of a crapshoot if you want it fast though, no matter what RUclipsrs who hit the algorythm lottery say. The slow route doing time tested and proven methods will take a long time and even then, timing in the real estate market might work against you even if you do everything else right.
Go for the other two first so you don't have to stay celibate for the next decade or two.
Physique is both easy and relatively fast to work on, game can be achieved relatively fast as well but might not be as easy.
And i still feel so grateful to follow your videos, Hamza.
I am one of the people who subbed after the aesthetic body video, just realising how much time i have been on self improvement
You have gave me so much confidence and I have been working out for 4 weeks bing 65kg now 55kg while being just turned 12
Gotta say, the recent videos are really really changing my perspective and mindset/ life a fucking lot man. Thanks hamza ! It’s 10/10 content
I know right?
Hamza a G for being relatable sometimes. When one tells u some of their embarrassing stories while on the grind, it really makes u relate to him in a way. (besides having a laugh about it). Hamza a true G
Hey Hamza seeing your videos really changed my life i'm getting to good with myself and also feeling really happy when i haven't feel this way in a really long time.
I hope one day i can thank you in real life :) thanks for the inspiring bro.
This video makes me feel good about myself
bro pls bring the video on time management its the biggest problem nowadays in teens .
i love you my brother! I got addicted to improve myself!
Haven’t felt like myself for the last 2 years because i allowed myself to get out of shape, gain fat & get back into the bad eating habits. Before that in 2019 and 2020 i was in shape, in a solid healthy gym & diet routine, and felt great. Life really is better when you’re lifting weights & in shape & your body’s functioning properly. Been getting back into the gym & proper eating again over the last few weeks, but this video has pumped me up & reminded me how much better life is when you’re lifting consistently and eating right over a long period. Thanks for the kick in the arse Hamza👌
I posted my first video to RUclips today. The video itself is terrible, but they will only get better. Thanks Hamza, I’ve wanted to start for years.
Becoming Adonis 😁🌍
Cheers Hamza! Found your channel not long ago and have decided to build my body to a point I'm proud of.
Same here this is for life
Thank you soo much hamza you must have saw my comment asking for this this will help me soo much. I weight 49 when watching your vids long back like 2 month then i gain like 3kg to 52kg clean bulk but then in the recent 12 days i lost 2kg bringing me to 50kg because i got sick. However am health now and will start bulking going for 70kg in 6 months then i will join gym at 16. Thanks so much!
That's awesome bro👊🔱 do you have email or social media?
" we have enemies" this guy is definitely tyler durden and i love him
Macros actually do work. You can fit stuff like donuts and ice cream into a diet and make the same progress. But just because it fits into your macros doesn’t mean it’s healthy 💯
Anyone else love how hamza makes a video informational yet fun to watch, i always find myself laughing while watching the vids. Great stuff hamza.
Best diet advice you’ll ever hear: look at the food you’re about to eat. Within one second you will know whether it’s healthy or not
My exams are over and now i can focus on gym . My current weight -89 kg i will come back after 1 month and say my weight 💯
So?
@@Shyam_kanchan now I'm 76 kg feels good❤ still have to loose some weight
There's research that shows full body works best for beginners, splits should be done after
THANK YOU !!!!
Bro Sam just makes your videos so funny
But what about the diet? What food should I eat and how can I control calories/fat/.. ?
I was working out while this posted
Edit: I'm done
Zyzz🔱
Yup No sugar and Fasting is the Final peice of the Puzzle.
Dr.Eric Berg channel very helpfull
Hamza you’re at a level I aspire to be at!
Need more videos like this with more deep knowledge. Bro please it's a request
I been eating healty for over 3 years since i got diabetes (type 1) it really helped me build my muscles
Man gives his own example at this point. Bravo!!!
I stopped eating sugar (all forms of it), fast food, beer, and fasted, and only ate clean, whole foods. I literally dropped 10 pounds in a week! Snap! Just like that. I didn't even exercise.
Thanks hamza for the workout video u made year ago It really helped me
hey hamza i was wondering if you can make a guide to evolve as a young man/teen or something like that
Best diet tip i can say is try to limit most processed food like hamza said and for me what worked aswell is eat pretty limited amount of Refined carbs meaning pasta/White , brown bread (Whole grain bread isnt refined) etc.
EXACLY WHAT IVE BEEN LOOKING FOR
Thanks hamza Im trying to loose 20 pounds by January 1st so I can bulk and this really helped
Great video Hamza I loved this one because this topic has been in my mind as I transitioned into a Push, Pull, Legs split & I’ve been at a confused plateau with my nutrition. I wish you’d elaborate more on the bad foods, I struggle a lot with high carbs such as having Tortillas, bread, potatoes, pasta, etc..- pretty frequent in my diet. I’m almost on my 10th month of self improvement and I was 300 Ibs, the beginning of this year and dropped to 240. Currently in a Bulk so that’s where diet is concerning to me since ive been insecure with my fat all my life, but I understand that after the bulk, I will cut and then get to a point I’ll enjoy being at.
Edit: I just saw the video link at the end for all about diet lol, I will watch that shiiZZ, stay hard kings😅😼💪🏼
truly! everyone needs advice on eating good food
after i started to workout i started to attract so many girls even the ones who didint give a shit about me before
and what u said about free marketing when some friends told me that a group of girls were on my instagram and speaking about how they like my body it made me fell so good about me
and i dont even have a crazy body like some fitness models or something its only better that the body of the average and i want even more u can tell that im obssesed with my improvement
( sorry about my english its not my first language its my third one)
Hamza, I've started watching your videos less than one week ago, and let me tell you something: You are the best men helper youtuber that has ever existed. The way you express yourself, the examples you put on the videos, the editing. Your videos are the only long videos that never get me bored. They make me better, mindly and bodily, and they are interesting to watch and fun. You are not a man Hamza, you are the man. Sorry if I there is some mistake on the writing, I don't have too good english.👑🔥❤️🤝🏽
Hi hamza. I'm from India. I am a skinny ectomorph and i have a little belly fat that is visible to me when I'm shirtless. Can you please give me a quick note as to how i can work upon my body to build an aesthetic physique. I would really like it if you could guide me. Lots of love from India ❤❤.
push pull legs is the best
Its like hamza heard my helpless scream for Gaining weight and made this video instantly
I always thought that the main thing is just to eat something in order to support the muscles, but about 3 months ago, just when I started pumping myself seriously, I already started to think about my diet, and after I watched this video, I think it's better for me to give up all the sweet shit and junk food. Thanks for the advice Hamza, love you bro 🤝💪
W pfp
@@Topji_FushiGoat thanks 👍
think age factor also matters cause when I was young I got muscle but no muscle maturity I got it after a decades of training.
im proud of myself for opening youtube and clicking on this instead of a speed live or a 3000 days in minecraft video.
I just started cooking food for myself, im on regular meat and trying to cut out the shit food. Its been a week and my life is already improving and i can thank Hamza for hammering in that i have to cut out almost all of the shit and start going clean.
Do you still train muay thai? I’m planning to join classes once i get a job, currently I’m just working out on rings at home, cant afford gym haha
looks like am so lucky tomorrow am going to the gym for the first time thank you hamza
I was gonna play video games today. Instead, I ran 1 K, did some home workouts and a maths paper
This man tells the true 100% RESPECT!
i am glad that i watched hamza's aesthetic physique vid a year ago and now i am very satisfied with my body and proud to be the part of the cult , that free routine really helped me like A LOT .
I am 16 and I just eat what my mom cooks but sometimes I give her suggestions what to cook, I can always do that but not whole family can have same diet as me
Hamza can you make a video on weight lifting and martial arts. It would really help.
Thank You Hamza
So we know that sugary foods and drinks are not good for us but what about like sugar free drinks such as pepsi zero or sugar free energy drinks? Are these also bad for our insulin levels and diet?
Thanks bro! I’ve been really down on myself because I’ve been trying to look for a new workout routine. Thanks for the good timing lol
"I don't have Instagram anymore. I got banned"
So, you truly are a Gigachad
Honestly, don't let your kids get fat. Being that way growing up has hurt me so much psycologically. So much shame. I can't excercise around people, or get changed, I never go shirtless, so I never swam or went to the beach, and even now after losing weight you can still see the stretchmarks on my sides and especially which you can really feel on my back. If any girl touches them on accident I'm worried what they'll think. All because of this shame I never worked out, because it brings me back to hiding myself while changing or almost crying because I couldn't do what everyone else could do in P.E. If I just didn't grow up fat I'd be so much better off.
@@playboichodi It's aight man, I also feel the need to necro old comment threads when it's important.
I appreciate it. Unfortunetly, I didn't get the stretchmarks from working out, it was from when I was fat, so I don't think it's much of a trophy. I'd totally agree if it was from muscle gain. Funnily enough, if I got ripped nobody would be able to tell I had the marks from before, so another good reason!
I do a variation of push pull legs but I split the front delt from push and the rear and lateral delt from pull and put them in a shoulder day. This what my week looks like now, Monday chest and triceps, Tuesday back an biceps, Wednesday rest, Thursday shoulders, Friday legs, and Saturday and Sunday are rest. It’s been pretty good and has been working. I’m only 13 so I’m not really able to put on muscle super fast but I’m still making gains.
when i started calisthenics, i was shy and looking terribly ugly, but after (almost) 3 years of doing calisthenics workouts, i'm much in love with my body then a ever was
Any tips?
@@spinonyx112
1 - pick a workout routine and stick to it for at least 2 months, so you can change it if you don't like it;
2 - train hard everyday using push, pull, legs split (a day for push, a day for pull and so on);
3 - drink drink at least 2l of water everyday;
4 - if you want to gain weight and muscle, eat till you're full and train, if want to lose weight and get more defined, eat but not to get full. i think that's all.
and also quit the high sugar intake and fast foods, i'm pretty sure you know that already.
@@xxdrgn00 thanks a lot I wasn’t expecting a reply.
@@spinonyx112 no worries man, have a nice week.
So great. I made similar videos to this too! Much needed advice
Hamza you know what I noticed now that I look back at your videos 2 years ago?
Your eyes look way healthier and more proportionate. It grabbed my attention since I currently have heavy eyebags despite having a healthy weightlifting-orientated diet. You still have your genetic eyebags now, but they are subtle and your eyes look better overall. Back then you had literal eye canyons lol.
Could you make a video on lifestyle changes or viable products to minimize eye inadequacies, how the change was for you that is if this was something you ever even thought about?
Thanks keep up the work G
Real top g❤
Bro i thought you said yourself that people title their videos “lose fat and gain muscle at the same time” to get views
rah kinda sad how we need this bro its common sense. Good video bro much love grabben
Never skip leg day
Congrats Hamza on hitting 1.2 million subscirbers!I hope you have a wonderfull day.
hello everyone
i am 6 foot 3 and weigh 66kg(this is very low for my length) so I'm skinny. recently I have started to notice that I don't get respect from people because of it and I understand why, I think more people can relate to this. so I decided that when summer begins I am going to be in the best fiscal shape of my life. here are a few things you should do if you can relate.
1. watch hamza everyday
2.anyone in my situation should eat twice as much food and a lot of peanutbutter lol( no junkfood). try for a month to at first get a good eating habit in 2,5 months I have gained 5 kilo's so yes it is possible no excuses.
3.everytime I don't take a shower I can't be productive and feel like shit, so everyday at least one shower( if you want to go icecold don't immediately start of with that scale it down over time.
4.no fucking fapping I am on a streak of 3 weeks and still going strong and has helped me overall being more of a man
5. workouts: start of with just push-ups then if you can do like 10 or 15 buy some weights
I hope someone has some use of this information.
How do you so tall if you barley eat?
@@trevorphilips248 genetics and cheese
Yo hamza, i know I am supposed to eat healthy, but my parents arent really that rich, they dont have a lot of money, so what im trying to say is that clean bulking on a budget is pretty hard, and i would like some advice on cheap healthy calorie dense foods, cause for instance salmon is pretty expensive, and even though i love it, when they do actually buy it, its in small amounts. So what are some cheap foods that I could buy for bulking that are healthy? (my goal is 3200 kcal a day)
Nils, hope Hamza responds to your comment but I can share my experience and good for you to clean bulk with the limitations you have. Sardines, Greek yogurt, potatoes, oats, rice, beans, chicken breast, eggs
Try to add more fats (healthy ones) to your diet, they have lot of calories
@@mark-metry @przemor1150 alright i will try those things thank you
@@liamnilssonIFS let me know how it goes!
I really love your videos and honestly .Your chanel is the only one i watch daily on yt. Im very gratefull for yr work
Bro this is exactly what I’m going through hahaha great video 👍👍👍👍👍👍
False title... You literally said it yourself before that bulking always comes first. There is no such thing as losing fat and gaining muscle at the same time and you should never cut unless you have bulked already or you're starting off extremely fat
Abs are made in the kitchen
Not in the gym.
I do push pull legs but with a primary focus on legs becoming my arms look good and my back looks alright but my legs are leg twigs
Traing like a martial artist is good way to get an estetich phisique
you should do how to build muscle for skinny guys
I'm 18 and I have a really good physique (modestly).
I only attract gym bros and grannies.
Rip☠️
Attracting gym bros >> attracting girls😈
@@waraioni10 you're right, that means you are inspiring🗿