How to Gain Muscle and Lose Fat At the Same TIme!
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- Опубликовано: 17 июл 2024
- Is it possible to gain muscle and lose fat at the same time?
Are there research studies backing up this claim? You bet!
Watch this video to hear the explanation. One little thing I forgot to mention, you HAVE TO workout for this to happen! I just thought it was a given.
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FORTRESS
Body.Mind.Soul.Spirit
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Mistakes at 3:33 and 4:35: when body resorts to fat for energy, it does not turn it to sugar, it transforms it to fatty acids and those are being burnt.
Thanks! :)
Hey man, can you talk about the importance of stretching your muscles?
Did this video show up on your newsfeed?
It was a problematic upload...
yes, it showed up in newsfeed :)
Yes
+Fortress yup
+d3ment3d16 Awesome, thanks!
+Fortress thanks for the answer :)
two questions:
1- how much it's the calorie deficent?
2- what kind of trainning they have to build muscle and lose fat?
Thanks for the tips and video Paul. I hope life is treating you well.
Paul. Than you very much. The last video has shone some light on why I havent been seeing any results for the past months. I have been strugling with ~8 pullups. Yesterday I did what you recommended and I can feel the burn even today. I will tell about my results in 2 weeks.
Hah, I saw this discussion on your last video. I'm glad you're bringing out the science on how it's possible to lose weight and get stronger.
q&a consistency is great. Keep it up. God bless
Very simple explanation for very useful informations. Thx
thanks for answering! stay humbled, you're best know because of that :)
Hey Paul, can you give us all the tips and tricks on how to increase pullup reps? I'm especially interested how exactly you had been training for the world record, and how frequently as well...
watch his previous vid
+Sava Mitov I dont think he is entirly describing his routine.. hope he will
+Giorgi Natsvlishvili he describes it in one of his older videos, just search his channel
+Miloš Milovanović That video was uploaded 6 years ago.. he must have come up with other technics too. Also, he said he had been training for the record.. i suppose he was using a special routine for that :)
+Giorgi Natsvlishvili he also spoke about that, he said it was pretty simple, that he went to the bars and just tried to do more reps than in the workout before, even if it was by only 1 rep(for example if he did 40 reps in one set, next time he would try to do 41+, etc..)
Looks very balanced training.
Body Recomposition is perfect for leaning down and gaining muscle, but it is for the long run, not for shortcuts or anything.
I lost about 45lbs already. I'm pretty lean now and have a decent amount of muscle, but the love handles are still there.
nice video Paul! who made that music?
Hey Paul. thanks for the video, very helpful. I was wondering if you could talk about Intermittent Fasting, I think it is a great way to do what you talked about in this video, build muscle and lose fat at the same time. I would appreciate if you talked about it, it would clear up some things and I'm sure there are ordered wondering about it too, thanks!
Hey Paul, could you make a video showcasing your skills in Calisthenics? Not to show off, but simply to give us something to work towards. Thanks for your videos!
Hey Paul could you do another nutrition video please, Great videos aswell :)
Hi Pavel! I don't take supplements and I am not going to take them but can you make a video in which you explain the pros and cons of supplements, if they are natural or chimical, what to take instead of them if someone don't want to use them, and so on. Thank you!
You should do a video of you doing the bench press, barbell squat, etc. I want to see what you can do after having trained only calisthenics
could you share the references of those studies? I'd like to look at them. Thanks!
Good info.
Great talk very informative I loved it :) :) :)
Could you go over how/why the body reacts differently to calisthenics, power lifting, body building, etc?
Hi, I really like your new videos.
I have a question, How many days should I rest? I hear that you should train in the weekdays and rest the weekend. Also heard that you should rest one day between each day of workout. And it is ok to do abs and pull ups everyday?
I'd like to see a video of a full body workout to gain muscle shape and tone, without gaining size necessarily. I don't need to get any bigger, but need shape, tone, and some definition.
Paul, what do you think about muscle compensation? As some muscles will grow bigger that their counterpart. I.e.: The "six pack" not being equally sized, a biceps bigger than the other,etc
Over-training, what is it and how do you know you are about to?
Hi man, can you do a video progression to a pull up and how to increase from 1 to more?
wow, no fancy words for this one. learned a lot thank you. i have a question: how do i get the cuts to show? I've already started to get bulky (especially on my lats.) but i cant seem to get the cuts to show.
I have a question for you : is it better a daily whole body routine workout or a split routine such pressing on day 1, pulling on day 2 and core/legs on day 3 with cardio workouts the other days ? I like your videos a lot , nice work 👍🏻 . Thumbs up if you'd like to have an answer at this question .
Two other things.
I bought the adipometer and learnt to take the measures by watching your video on the subject. Now I take my wife's measures and she takes mine.
And no, this video did not show on my feed.
9 years ago you summed up the entire fitness industry
So 1g of protein per 1kg body weight to build muscle while losing fat, right? More isn't necessary except if I wanna build even more.
Yes
What foods can I incorporate into my everday meals to increase my protein intake?
Paul, you this is a controversial subject you're talking about at this video, right? You mentioned it yourself.
I have being using and adipometer for about a year to measure bodyfat/ lean mass, and I lost a lot of fat and gained muscle at the same time. But I never counted calories, I just tried to eat a lot of protein (but what I thought was a lot was in fact just a little over 1g/kg).
What do you think would happen if you trained on caloric surplus? Many say it's necessary to gain muscle (even thought I'm with you, and I know that I built muscle in caloric deficit for months...). Would my lean mass increase faster?
Hi Paul! I was wondering if you consume protein shakes/drinks everyday to reach your minimum daily protein intake? Or, do you get protein purely from meals instead? (Or any other source) Thanks!
Purely from meals. I'm considering taking a protein shake to intake more protein, but if I do, I'll announce it fit everyone to know because I'm known for not taking any supplements :)
3:45 we got some Robert Deniro action goin on
all kindz of Robert Deniro
Probably a stupid question but I am unable to think right now. Should one count the calories of the protein into the daily usage/needs for energy while training to build muscle or is protein calories on top of your bmr + expenditure for daily stuff and straining?
Hi @Fortress , says I've fulfilled both 1&2, how much time should I spend a day in workout to get the visible 6packs? Thanks!
I have a question: how many days should I workout and should I do every muscle group a day or something like Monday: back and arms Tuesday: legs and abs etc.
I fully agree that you don't need 2 and more grams of protein for 1kg...I find it too much to digest...I do usually 1 gram for 1kg
Paul, tell me please, how did the muscle gain was measured exactly, in this research?
How do you take in enough protein without getting over the calorie limit? Without supplements ?
Also do I need to do this even if I am an ectomorph and don't have much fat?
Whats a good leg work out?
hey paul, you've uploaded a video at the time, on planch. do you can do the skill? and what are your thoughts about it?
+eyal rophe do it please
Sooo eat less but put more protein in body and workout?
I have scoliosis, is there any way to treat it by doing pullups?
@Fortress Paul how tall are you ?
I'm 6'1 and i weight approximately 245 lb i am only 13 and i consider myself strong for my age. I really want to lose weight but it feels like i have tried everything and nothing is working!?!?!?! Please help me i really want a better lifestyle and to stop being harassed by people in my school.
did you lost muscle or is just the camera angle makes your arm much smaller?
I have done it, I was fat from a knee and ankle injury that was permanent but slowly I started calisthenics but couldn't do cardio as my legs wouldn't take the stress so I watched my diet and trained hard. 4 months from 71 kg to 58 of lean muscle mass and abs that pop out. It works guys.
how tall are you?
Paul, you have lost some of your gains. Did you stop training? I'm just curious.
hey Paul. I have a question my muscles takes to much time to recover is there anyways to recover faster ??
do a video on how to gain weight/missle for skinny people
do I need to run or jog if I had done and workout in order to lose belly fat.thank you
Is masturbating bad for muscle building? ( if done regularly or after workout ) and if yes does it effect strength, size, etc....?
I've researched quite a bit into fat loss and the different methods and misconceptions about it. I also learnt that going into a caloric deficit, e.g. voluntary famine, reduces a hormone called leptin which regulates the rate of metabolism, meaning that when you are not eating enough your body thinks that you are going to die if it keeps up the same rate of metabolism as it normally did, so it preserves fat by slowing down the metabolism rate, hence why caloric deficits seem to lead to plateaus very quickly. Do you think this is true? Not claiming to be an expert, just a confused person that is trying to cut but keeps bumping into an endless array of conflicting information. Thanks.
+DavePazz Oh I see good point. So the key points are gradually reducing the calories and building muscle at the same time ( i assume it is because more muscle means more calories burned)
what do u think of over training and what r the effects of it
Hey paul, can u tell me how to lose lower abdomen fat?
¿En que porcentaje de grasa estara fortress?
Great video! I wanna hear how to build front shoulders with calisthenics if i cant do advanced shoulder exercises
+Igor Ivanovic Declined pushups, tuck planche, dips, pseudo pushups
+teodoro springer ty
+WarioFan3976 they arent working them as primary muscles
+Igor Ivanovic u r everywhere
+Igor Ivanovic Try pike-pushups c:
1.65g/kg protein is just about as much as most people need for maximum natural muscle building
How to be more flexible?
Can you make a diet for a week, how to take your protein from food, in your case , 240 g of protein per day! ? and for students, that means low buget!
Scott herman and fortress are G.O.A.T when it comes to fitness.
@Mark Richardson lol haven't heard from that for a while
"Wrong finger sorry" 😂😂damn that sense of humor
Try intermittent fasting 16:8
Ah, the question of the century.
Minute 5:05 a big bomb. I'm sure a lot of butt hurt bro scientists gonna shout out damn loud after watching this video. But I'm with you because I've done the test on my own body and it worked.
hey Paul how tall are you? at 155?
4:30 is wrong fat cannot convert into sugar it can convert into ketones for energy but not glucose. The process you're referring to is gluconeogenisis and is protein converting to glucose not fat.
do you still workout ?
How tall are you?
how tall are you?
Hey Fortress, when I do DIPS or PUSH UPS or PULL UPS I feel pain in my elbow. How fix this pain ?
+MOCOKEMSR I have this pain about 5 months. I think this is another problem, not in protein.
+MOCOKEMSR Thanks for your help :)
How do you eat 210g of protein ?
That seems like a lot !
What sort of foods would you need to eat in order to hit that amount and at what portions ?
Tomas Gordon Protein shakes
+Tomas Gordon I actually want Paul to do a dietary video, and explain what he eat regularly. That would be a nice benchmark
I get like 50 grams protein from 1 meal : 150 grams spaghetti 150 grams chicken. If you do the maths youd be surprised how many protein is in plant based foods. I eat pasta 2x a day, oatmeal, some milk, peanutbutter, and drink half a protein shake in the morning and get about 170 grams of protein. I used to eat way too much protein cause i didnt realise i was getting so much just from solid foods.
deklosjaar I know you were pretty descriptive there, but could you give me an example of 4 simple meals that would net 150? I can eat pasta and rice no problem, but my breakfast is usually incredibly light because I'm rushing to class
+drinzan Eggs, chicken, Fish, Turkey, Lean meat, beans, Oats, Brocolli, nuts, Peanut Butter and so on..The thing is, it gets exensive.
Lmao i needed this I just downed a cheeseburger and curly fries 😂
What's ur phone?
How to gain muscle and get weight ?
how to reduce your body fat% ?
Павел, а можно это видео сделать на русском языке на русском канале? Интересует конкретно первая часть видео с таблицей. Спасибо.
👍
Well shit, if I tried the same amount of protein per kg as the first group, I'd have to consume 323g of protein, which is INSANE!
Where'd your wedding ring go?
Isnt 0.7g enough and even beyond 0.7g didnt show any benefits. It's 0.6 - 0.7 g/lb is the sweet spot even if you workout hard,
By my weight I need 53g of protein?
I don't know how I can eat that much?
official ronin 53 grams is like nothing.. 100 grams of spaghetti and 100 grams of chicken is allready like 35 grams protein.
+Powered By Kale studies like the one Paul provides as his source show that higher amounts of protein can be beneficial, especially if you workout intensively with weights or do any kind of activity that stresses your muscles to the point of hypertrophy.
0.7g/lb may be enough for the average gym goer, that person may see some results, but as this study shows higher volumes of protein per kg or lb actually help to increase muscle, whilst reducing fat stores whilst on a diet with a caloric deficit.
This study shows 3.4g/kg or 1.54g/lb of protein actually allowed the people in that test group to gain the most lean body mass, while also losing the most fat, despite being on the highest calorie deficit. 8 weeks for better gains as a result of consuming more protein is pretty clear, for this study at least.
while I believe you can gain muscle and lose fat at the same time, I do not believe in those researches. How can somebody gain 1.5 kg muscle in just 8 weeks. Especially when he's not a novice and not on drugs.That LBM must be distorted by water retention .
With 3.5g/kg protein intake and a proper routine it is very much possible. I have first hand experience with this. You can read details on the source in the description :).
+Fortress Long reading, I still do not believe it. 1.5kg of muscle just in 2 months. All I need is 5kg extra muscle and the study says I can get it in just a half year.... the thing is, 5 kg of muscle is a lot. Try to buy 5kg of chicken meat/ breats and place them on your body where muscles are. Muscles can grow only specific way, unlike fat that can be stored everywhere. youn won't grow dramaticaly your calves or forearms, neither sixpack. All that is left is quads, back, chest, shouders and biceps/triceps. you must admit that 5kg extra there would make you much bigger. I think the studies are just mot measured properly. The LBM increase can be easily extra glykogene stores or extra water. Assuming 100% accurate fat% measurement. But if not done at least with bod pod, then theextra LBM can be just a matter of wrong fat% measurement.
If you think about it. Arnold was about 107 kg max. After decade of heavy training, huge amount of protein and drugs. He is my size and I believe untrained he must have weight 75-80 kg in his teens. Do you think he woud put only about 30 kg of muscle at 1.5 kg/2 months rate?
+SKarea51
Your belief is not a prerequisite for it being true. The facts and evidence stand regardless of your feelings.
+Benjamin Aaron Elizondo Garduño well that is possible. Let's say your deficit is 20 calories per 1kg of body weigth, then 3.5g of protein would mean 14calories. So 70 percent of your macros would have to be protein. Now you need some good fat for hormonal balance, let's say it is 0.5g per 1 kg of bodyweight, that is aditional 4.5 calories. So your carh intake could be only 0.4g per 1kg. this means broccoli and chicken breasts all day long. Or you can have something extra but you need to burn it on a treadmill.
the problem is how to gain weight
+Sub Zero Eat more.
FuckingGolems A LOT more.
And increase intensity workout.
carlitosskater89 So all goes to muscle grown.
+Sub Zero Ok listen.
How often do you hear this " Bro my body is just so weird i can eat all day and i dont gain weight". Yes exactly, you hear it every single fucking time someone needs excuses for their skinny body.
Why is that? Because eating more isnt enough.
I am going to reveal the big secret for you now:
YOU JUST DONT EAT MORE, YOU HAVE TO EAT MORE AND HEALTHY.
I was like this for years. But only when i started eating healthy, i also started gaining fat and muscle.
Eating more isnt enough, it gotta be healthy too. Otherwise you'll waste your time.
+Sub Zero Hahaha it's the easiest shit on the earth unless you have a bad economy or something. Just eat eat eat, and eat. Be patient as well.
Блин, а я торта "Птичье молоко" на ночь наелся... Вот я обжора!)))
210g of protein ? That's way too much
Kvarcaz1337 depends on your weight
Where did he say that? He said that 1gram of protein for 1kg is ok.
It's funny how I weighed a lot more than you when I started watching this channel and now I'm 5-6kg lighter than you :D
***** I haven't played it for months lol :D I'm more focused on the university and getting the body I want :)
***** Yeah I did.
3.4 gram of protein per kg? Thats too much - it means almost 300g of protein per day for a 84kg guy like me
If you eat solid amount of food, hardly you will get more than 150g per day, for other 150g you have to take protein shakes - one serving of whey is about 20g of protein, and you do the math, you have to shovel yourself with food and protein shakes
Its just out of mind and probably not very healthy - you don't have to be phd for that, just use common sense
Where did he say that? He said 1g of protein for 1kg of body weight
Hello, have you thought about this diet plan known as the Okibetonic Secrets? My cousin says it helps people lost lots of weight. Is that possible? I also heard a lot of good review about this diet plan. Thoughts?
Of course you can build muscle and lose fat. But you cannot build muscle and lose fat the exact same time.
If we go for this study, i say they could have just lost fat the first 4 weeks, and then try to build muscle the rest 4 weeks.
Also, i cant believe you weigh 155 pounds but still look as big as me.
Gaining muscle and losing fat at the time can only be achieved with steroids.
common sense man use some technical terms