How to Lose Fat AND Gain Muscle at the Same Time (3 Step Science-Based Plan)
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- Опубликовано: 4 июл 2024
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Today, I will show you how to lose body fat, get shredded, and build strong muscles simultaneously. I'm going to discuss the holy Grail of fitness, which is body recomposition. There are three parts which include diet, workout, and sleep. You must dial these three aspects to have a successful program and recompose your body. Before we start, you must ensure you're measuring properly rather than just hopping on a scale. Many things are happening to your body, and the scale won't change even though you may look different. Don't simply use a scale. Measure body fat with calipers because you can add muscle during the process, which won't reflect in weight loss on the scale. You need to use both a scale and calipers. Measure every week the different measurements. The three areas I suggest are your thigh, abdomen, and chest. You could also pinch love handles, upper back, and upper abs. This will paint a picture that you can recheck. Skin fold measurements are a much better way to analyze what's going on with your body. A tape measurer can also be used to measure progress. Measure your body or even your clothes. Taking progress pictures every week is a great tool. I also recommend Lumen, which is a handheld metabolic tracker. It tells you in real-time what's happening with your metabolism. It will help you know what your body uses for fuel at any given time. It's a game-changer. It gives real time data by measuring your CO2 and your lungs at any given moment. It then can give diet recommendations and lifestyle modifications. Check out my demonstration.
To lose body fat and gain muscle simultaneously:
(1) get into a caloric deficit. If you want to lose body fat while still having enough resources to gain muscle, you need to be at a deficit between 250 to 500 calories. Anything lower than 500 calories will be too low to build muscle. Calculate your basil metabolic rate, which is how many calories your body utilizes at rest. It also depends on how active you are. You also need to ensure you're eating enough protein, about 1 g of protein per pound of body weight. Make sure you're not eating at all at one time. Your body cannot assimilate all of that protein. Shoot for around 30 to 40 g of protein per meal.
(2) You should be working out each muscle twice a week. I work the chest, shoulders, and triceps on one day, back and biceps on the next day, and then legs and abs on the third. I skip a day to rest, and then I repeat the cycle. Work out to failure, in which you have to strain the muscles and lift progressively heavier. You have to ensure the volume is there, which is reps times sets times weight. You will gain weight if you increase the volume you lift over time. Another option is super sets. I combine strength with endurance. I'll superset exercises like dips, dumbbell flies, cable flies, or incline hammer strength presses. You also need to limit intense cardio. One of the big mistakes that people make when losing body fat and gaining muscle is doing a lot of cardio. Cardio will utilize calories and put you below that 200 to 500 calorie deficit. If you want to do cardio, do it at a slower, moderate pace instead of running or jogging. Walk, use the stairmaster, and ride the stationary bike.
(3) The importance of sleep is paramount to building muscle and losing fat. You need at least 7 hours a night to give your body time to rest and your metabolism time to do what it needs. The body will take amino acids to heal your muscles and keep you metabolically straight. If you prioritize sleep, your body, and your mind, everything will improve. Make sure you sleep in a dark room, the temperature is below 65°, and don't bring your phone near your bed. 
Хобби
*LUMEN IS AMAZING!* Go to lumen.me/alpham to get $50 off and start improving your health today! You can also use my code: ALPHAM
2 likes 💀
Big problem working overnight shift and try to stay healthy
Thank you alpha. Had a partial labrum a couple years back and I’m progressing on bench press again after taking a bunch of years off. On top of that, I’m hitting everything to failure. It feels great to get back into it.
gotta get dr mike in here for the lumen haha.
For real lol what is this lumen bs? Dr Mike is the goat. How do I know I am burning carbs for energy? I just ate some fucking carbs that’s how.
Facts no BS here...Legend!
You the best sensei!!🫡
Nice topic Aaron
Thanks a lot aaron, Your videos helped me get fit 5-7 years ago after being fat since childhood. I got pretty kick ass, but during the pandemic lost my gains, Gained a lot of fat and now I lost my girlfriend of 4 years and I am back at square one. I gotta do this again, but this time im older, and less energetic. Im not 20-21-22 anymore. I just turned 29 but I am gonna do this, lose this weight and drop the alcohol, get back to eating healthy
I gotta cut the crap, I let myself go and I dont want to deal with Health issues and low self esteem anymore.
I'm in my later 50's and the data has changed so much in the last 30 years. Remember Atkinson and the bacon eaters? But still, the first thing people do is hit the treadmill when they want to lose weight when the should be hitting the kitchen. Buying a cookbook will go a lot further when it come to your health. Also, eat at home! Cook your own food.
Yeah I totally agree! I’ve been walking around 10’000 or more steps! I still didn’t lose any weight! I’ve been trying fasting around 18 or 24 hrs hoping that helps! Someday’s I’ll eat 3 eggs with one cup of egg whites! I used eat 6 eggs everyday on keto!
Oh yeah I’ll be 56 in a couple of weeks! I do lift weights!
I either eat OMAD! Or two meals! I’m trying to to get lean! Yes I lift weights everyday with push-ups! With fasting!another great topic! Another great vedio from you alphas!!
Link to your hoodie?
Next how to bulk up from skinny .
Two words: Dirty bulk
In january i weighted 67 kg. Now i weigh 84. My tip is to just start getting the habbit of eating often:)
I’m 5 foot 6 and I went from 128lb to 160lb now. Again, dirty bulk lol.
be in a surplus , no more than 500 from your maintenance
Eat a lot. Eat 5 to 6 meals a day.
Don’t lift to failure if you’re a new to working out, you’ll quickly burn yourself out and quit.
Quickly get injuries too, best to start light weight at first, build up all those small muscles that are more prone to injury for new lifters, exactly.
Bs. Lift to failure new or experienced. 3-8 reps. Keep the weight within your means though but always hit failure
There is no upper limit for how much protein you absorb in a meal.
True there was new research that showed the body uses pretty much everything it gets including large amounts of protein, it wastes very little, because the body is a survival machine. It's funny to think that we ever thought the human body could not take advantage of big meals when that is a survival must.
Correct
Are you sure ? I have read you don't have to go crazy on protein to build muscle but of course you need enough muscle damage
@@GrahamLeith-dd4ubI was making fruit plus protein w smoothie! I feel I gained my extra weight !
Been on a body recomp focus for a while. It's hard. Gotta eat closer to maintenance, get a Gram of protein per lb of lean body mass, and lift weights. My body is transitioning but slowly and it is harder to see. I do see my strength increasing weekly. My weight goes down about 1-2 lbs a week. Occasionally one of these factors plateaus though.
I do wish I continued to cut down to a lower body weight before considering the recomp phase. Now I'm having a hard time going back to a cutting diet because I'm concerned about losing a lot of muscle mass I gained. That muscle is so important to me.
Make your deficit bit higher. It's way too much easier, faster and effective to do a cut, small maintaining phase and then lean bulk. You will get your desired 'recomp' results doing this way. Also, you would lose lean mass (water+glycogen etc) not muscle mass as long you do resistance training. Once you go back to maintenance cals you will fill up in no time plus lool jacked. Try
PLEASE STOP YELLING AT ME!!
Best video ❤
Drop sets can lead to injury when people have shit form. People need proper form then increase weight. Although the more idiots that get hurt, then the gym will be emptier.
2:28 take pics every week, track progress
or a second I thought the thumbnail was from GQ, and I was thinking, "My man's made it!"
Aaron I think I saw you at the BBQ Festival in Acworth last weekend. Was that you ?
Diet diet diet. A little bit of heavy lifting. Normal sleep. And more diet.
That’s all people worry w doing these crazy diets like keto! I did keto ! Eat z6 eggs everyday! Now I have clogged arteries! I don’t believe diets help
Didnt you say the other day the body fat pincher sucks
It's an amazing idea that you can do both at the same time, however it needs more effort and discipline 😊
Yo alpha could you review your best friend’s (Antonio Centeno) company VITAMAN
It doesn't work
where is the hoodie from?
cuts
What is superset ?
Typically people will do straight sets. For example: 1 exercise for 3 sets of 8-12 reps then move on to another exercise.
A superset would be going back and forth between two or more different exercises. It is best done with antagonist muscle groups like chest/back, Bicep/tricep or quad/ham. Using bench press and barbell row as an example it would look like this:
Bench press 1 set 8-12 reps
Barbell row 1 set 8-12 reps
Rest and repeat
Weird you'd be burning carbs first thing in the morning before eating anything.
Day one of asking Alpha M to say “funny how? Like I’m a clown?”
HEYY ALPHA PLEASE MAKE A VIDEO ON STYLING LEATHER PANTS LIKE A BADASS YOU'VE NEVER MADE ONE. MISS YOUR BADBOY STYLING VIDEOS. IT'S A HUMBLE REQUEST . LOVE YOUR WORK
Don’t wear leather pants.
Used to be useful. Now just a RUclips pitch man. I love you Alpha. You really helped me when you were helping people. Enjoy the wealth
3 sets of 10 reps 👍
Dude slow down the voice a bit and lower the highs you’ll get more views🙌🏻🌺🙏🏻
Alpha please comment me hi.
I love you ❤❤
Bro i only eat 2 times a day I take In about 70 grams of protin per meal I'm 170
I eat either OMAD or two meals! I usually eat my calories for dinner! I’m trying to to get lean
Yeah newer research debunked the that the body can only use so much protein, the body is a survival machine, of course it can handle allot of protein at once, that's essential for survival.
I don’t eat meat so popular believe will tell me that I can’t gain muscle without it to bulk up.
What do you eat to gain muscle if you're not eating meat?
Don't worry stop overthrowing All you need is get out bed early go to gym and keep going and when you get there go hard don't need all the bullshit results will come if you put proper effort in eat well and sleep at least 7yrs Just keep in mind you are not the Rock and may not have his genetic but most people don't even get close to there genetic potential
Great video as always! But the part about your body utilising no more than 30g of protein per sitting has recently been debunked. Your body can utilise a much greater amount, it will just need longer to digest it.
🎉
that machine is just stupid
Just one big Grift for people to be suckered into buying Lumen, all while good old Alpha is banking your hard earned dollars.
Or hop on some gear.
You don’t need this to lose weight or gain muscle.
What can I do to lose some weight and get leat
@@geno5169 get a food scale and track your intake using whatever app you like the most. Reduce caloric intake by 500 calories a day. Look at what your baseline steps are during the day and try to increase it by 20%. Do resistance training 3x a week for 30-45mins. If intermittent fasting helps you stay in a calorie restriction, you can do that. Most people do a poor job estimating activity and food intake. Usually over estimating activity by 50% and underestimating their food intake by 50%. So being honest and thorough with yourself is the best way to lose weight and get lean. Once you’ve lost weight your normal baseline will be less because you weigh less mass. So you need to adjust your behaviors and eating patterns for the new body you are in, in order to maintain.
So having the wife maintain 74 degrees in the house is not good huh?
Aaron I love you man but that Lumen is pointless. Fat loss is calories in calories out this technology solves a problem that doesn’t exist.
This is besides the fact that adding muscle while losing fat is unrealistic unless you are an absolute 100% beginner. Go watch Renaissance Periodization boys.
POV Sexy muscles=ladies😁😁
That promo stuff thing was the most dump tool ive seen in yt .Get some better deals
I'm content to just having a toned physique, muscle replacing fat would still make me look short and looking like an old action figure.
sour grapes
@@DestroyerX61 how is that sour grapes? I don't wear anything unless I look good in them.
Putting on muscle would make you look sexier lol
Lol what a load of garbage that is
This channel looks so fake!
6 M Subscribers and 1k views 😳
it used to be popular once upon a time
Most of the subscribers aren't watching anymore.
@@CamelJockey562 its viewership fell after covid
MY smart scale is saying im losing fat and gaining muscle and ive lost 2 stone the past several months from 15 to 13, but i cant see any difference in my body, does anyone know why?
Thank you alpha. Had a partial labrum a couple years back and I’m progressing on bench press again after taking a bunch of years off. On top of that, I’m hitting everything to failure. It feels great to get back into it.