Build MUSCLE and Lose FAT at the Same Time… (two strategies)
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- Опубліковано 30 чер 2024
- Have you ever wondered if it is possible to burn body fat while building muscle simultaneously?
Short answer is YES. In this video I break down TWO evidence-based strategies on how to tackle the holy grail in body recomposition: Build Muscle and Lose Fat.
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TRAINING PLANS
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TIMESTAMPS
00:00 - Intro
00:44 - Who am I
01:00 - Overview on diet studies - www.ncbi.nlm.nih.gov/pmc/arti...
02:30 - Lose fat, build muscle - a scientific study - pubmed.ncbi.nlm.nih.gov/26817...
09:20 - Take Home - Наука та технологія
I've dieted twice and was really amazed at how the body can preserve muscle and strength even on caloric restriction. I've heard a lot about leaning out, that you lose muscle, but every time I diet, I manage to preserve and even slightly increase strength while decreasing body weight. Thank you for enlightening and debunking myths.
Yep. Always nice when personal experiences match up with scientific data.
Excellent- I have a lot more faith in content where the provider gives links to the relevant scientific papers.
Thanks. That is one of the major aims of this channel 🫡
Great video guys!
Thank you!
Great video! Very interesting and well explained! :)
Thank you. Probs to the researchers who did all the hard work 😀
@@wod-scienceI thought they weren’t noobies when I saw 126kg average bench press ?
@@robinp.6966 "All participants were recreationally active (i.e., played noncompetitive sports or engaged in some form of physical activity 1-2 times/wk); however, no participants were regularly performing resistance exercise nor were they regularly performing structured progressive aerobic or anaerobic training."
Guys were genetically gifted :)
Really enjoyed the video. Question… Regarding the take-home message, how long theoretically could you benefit from this process?
There will be demished return as the body adapts to the caloric deficit. Most effect will happen in the beginning, but if you maintain the cal deficit, you will keep losing weight basically indefinetely.
Excellent video - will share with several friends
Thank you. Really appreciated!
It is crazy that they were doing 80% of their 1RM for 10 reps.
Rookies :). Not possible in trained athletes
Interesting! My first guess would be, it is a lot easier for untrained individuals to recomp? 2 Questions on that topic:
1. What was the training age or(ffmi) of the participants. Beginner or advanced?
2. What bodyfat did they start the program?
Thank you?
Great point. Yes, it likely would be easier for untrained people the recom like explained in the video.
1. These people were active, but not engaging in heavy strength training regularly
2. They started at 23-24 % body fat.
I always add the references to the studies in the description, this paper is open access so you can access it if you wanna have a full read.
Thank you! I read the study now as well. Sorry I did not find the info in the abstract. The influence of high protein intake is very impressive. It would be interesting how leaner and more experienced individuals react on such an agressive caloric deficit. All in all great content!
The "rp strength" protocole privés this too
What age group was the study conducted with? Does it make a difference? On a related issue, what’s the best way to know your maintenance calories? I read that using either formulas or a fitness tracker are not accurate and surely this all depends on having an accurate measure?
These were young men. Yes, it might make a small difference to do such a study in older participants as they need more protein overall during for muscle mass adapations during training.
That is a good question, very hard to accurately predict maintenance kcals. Best is to do a test (Basal Metabolism) in the lab, but obviously that is not feasible for most. So I suggest going of formulas first and compare with fitness tracker.
Another interesting video. I was losing weight over the last month, not that I need to lose weight. But I’ve started tracking over the last 11 days. I think I have very balanced fairly close the calories I’m expending to the calories I’m eating. Weight has stabilized but I am eating closer to 3g/kg bodyweight. I feel good and I think my strength has maintained or increased with the weight loss. So this is making sense to me. When is the protein intake too much?
Studies have indicated that above 1.6 - 2.0 g of protein / kg body weight daily, there is no exta increase in muscle mass in 'regular ppl' who participate in strength training. Above that is simply not necessary and just add to the kcals you eat. This number is a bit higher when you are in caloric deficit (as explained in this vid) and when you are some kind of strength athlete like strongman, bodybuilder of powerlifter.
I wonder what happens to the metabolism since it is such a drastic caloric deficit… Would you conclude that it is not affected since they gain LBM??
Indeed, overall metabolism is likely not that much affected since they kept their muscle mass.
When participants would not do any exercise, basal metabolism would decrease over time. That is why it becomes harder and harder to lose more weight over time.
Is this for untrained or trained individuals?
Active people. But not specifically trained (resistance training).