HOW TO BUILD MUSCLE AND LOSE FAT AT THE SAME TIME | body recomposition explained
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- Опубліковано 2 сер 2022
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Hey everybody! Today I’m breaking down how to build muscle and lose fat at the same time. This is your ultimate guide body recomposition explained and includes some top tips from a nutrition coach. Leave any questions down below!
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#bodyrecomposition #buildmuscle #losefat - Розваги
As someone with a lot of muscle, and a lot of jiggly in the middle, I so appreciate this! Between you and Harry, I have so much executable knowledge!
So happy you enjoyed!
I'm the same way.
Definitely agree with the disclaimer that you need to be on point with your exercise, nutrition and sleep routines to be successful with body recomp.
Sadly I'm still working on perfecting my routines (especially sleep good lord lol), I tried to stick to a body recomp but I just got frustrated with my lack of strength progress in the gym (I also didn't see much results in terms of aesthetics). So I gave up and went into a build/bulk instead, and I'm so much happier
So glad you found a system that works for you!
Late to the party with this one, but I have to thank you for providing a more realistic guide to a body recomposition goal. I have been strength training since I was a teenager in the 90's, but the goals for women were VERY different back then. Everything you can think of was geared towards being skinny, not so much strength or simply feeling good and having more energy. Now that I'm in my 40's, I am unlearning all the toxic methods I was taught and I'm focusing more on getting stronger so I won't have so much muscle loss or as many bone issues as I age. I was never a person who struggled with eating disorders or anything like that, but I am a person whose brain tells them to run faster or longer just so I can burn more calories. I don't want exercise and diet to completely take over my life, but I think your basic weekly guideline is sane, doable, and just the thing I need right now. Thanks. :)
So glad you found this helpful Rachael!
Thank you for this video!! I love this approach and as someone advanced, even I feel like “yeah thats a lot of work Im not doing that 😂” but knowing how should i feel like challenging myself in the future is nice!
Haha yeah it's definitely a lot to think about
You are the best fitness UA-camr I’ve ever seen - thank you! This advice is super sound as someone who’s gained a ton of muscle and maintained my weight after an injury doing this exact caloric concept. Nice to know I was on the right path of thought there!
Thank you for watching!
I am trying to improve athletic performance (both endurance and strength) but at the same time I want to lose some fat, so this was very helpful. Still a very difficult goal as you said, but helpful nonetheless.
this is so educational and interesting!! Thank you for this video!
Excellent video thank you.
Another great video and so well explained!! I like how many times you've emphasised that this is an advanced approach to working out. Personally, for me it would lead to too much calorie-counting. I'd rather approach my workouts and nutrition in a so-to-speak less precise way or with not such an 'extreme approach'. It's just a personal opinion. I've been working out for over 20 years and enjoy it as much as the first day but I always try to stay away from certain extremely structured plans when it comes to calories, tracking, etc.
On a diferente note, I'd love it if you made another of your review videos, in particular of Vera LaRo's workouts. I like some of them, in principle...but then when I've tried them, something doesn't click with me, I don't know what it is, especially her HIITs with no equipment (too much awkward jumping) or her leg/glute workouts. I like some of her ABS workouts, though. I'd love your take on them, as I usually agree with all your video reviews. Hugs from Spain!
From my own experience I find doing weight training that also has some cardio component coupled with low intensity cardio such as walking gives me the best results on some version of body recomp :) And ofcourse having protein in each meal
Glad that works for you!
Yeah, I walk a lot too. It's harder to get too fatigued compared to running. If I have the energy, I cycle. Lifting heavy wears me out quite a bit.
Thank you for this video! Finally I have a better understanding on the topic. I always learn so much from your videos 🙂.
So happy you enjoyed!
I typed in the exact title of this video with your name and of course you had an excellent video about the specific topic I was looking for ✨ the nutrition guide is so helpful, and I have been eating more calories on rest days which I think has been really hindering any fat loss etc
thank you for this. Any links to a video on cutting the efficiently after the building strength phase?
Justina! Super succinct and easy to understand as usual! “Recomp” gets thrown around like it’s so easy to accomplish, the truth and a plan to try and actually execute without losing your mind on the details…Making this a short term goal is key!
So glad you enjoyed Bianca!
Wow, this is the best explanation of body recomp I have ever come across! You are amazing, Justina ❤️. Thanks for the knowledge 💪
You're so welcome!
This was so insightful! Thank you so much ❤️ 🙏
You're so welcome!
Great video very realistic and informative.
So happy you enjoyed!
That was absolutely fantastic! I’m not in the space to do anything of this video now , but glad I watched!
You are so great at explaining things.
Due to a physical Illness - I’m in the process of learning to exercise for enjoyment and health rather than to try to achieve “ a great looking body” I have really had to cut down on my exercise due to fatigue , which has been a little frustrating. I will look through your other videos to see if you have something that may help me. If not could you please consider a video to help folk that aren’t able to exercise as much as they would like due to physical health restraints? Like advising what sort of moves they could do to utilise their time and energy best . I really like the way you talk too - you are so relatable and nice.
I signed up for the Precision Nutrition you recommended and got a really informative PDF guide and will check out the skill share.
Thanks Justina- I look forward to seeing more content.
Best regards to you!
So glad you found some good resources!
Great explanation! I agree, I think for majority of people sticking to one goal at a time makes much more sense and is more attainable.
100%!
Your videos are a MUST for thise who workout at home, especiallywithUA-camvideos. Thank you!
You're so welcome!
Thank you for explaining this so clearly! And also for clarifying that it’s an advanced goal 😅
You're so welcome!
Thanks for the video and the recommendation for the PN macro calculator! I checked my current macros against it. As a 5’0” woman, I get nervous with calculators because 1200 cal isn’t the vibe. PN gave me solid macros for goals :)
They're the best!
Just wanted to share with you that since I mentioned how your videos addressing keto helped with how I see low carb diets, this has actually become the catalyst for me to finally successfully build the balance with meal structure without obsessing that I am not sticking to THE PLAN.
Just thinking of it as a more simple calorie deficit rather than a strict "you must only consume 20g net carb" attitude has lead me to have now lost 7lbs!
My adjustable workout bench and workout mat arrived this week and I feel like I am finally reaching that stage I was striving for when I first stumbled onto your videos 🥳
This has been a goal I have set over several months and has required so much change both in myself and also my home environment. You would not believe the struggle.
But you lit the flame that started the journey so thank you for everything 🙌
Chantal this is amazing! Great work!
@@JustinaErcole Thank you 😊😊😊
Oh wow seems so simple but no one has ever explained it this way, Love it!
I wouldn't say it's simple, but I'm glad you enjoyed!
@@JustinaErcole sorry I meant it's so logical like I should have known this already lol. But no def not simple!
Exactly
I love the framing, the clear explanation, and yes . . . that's too much mental work for me! Question: if you're just focusing on building muscle and eating at a surplus, if you chilled out a little in a year or two (trained a little less, and thus probably would eat a little less), would that be a gentle way to "recomp"?
Hmm, I'm not sure I understand the question clearly. It seems like you're saying you're in a surplus and deficit at the same time.
Thanks Justina, this answered a lot of my questions about nutrition. I have another question, how long does that "newbie gains" phase last ? I'm pretty new to weightlifting. Actually you introduced me to it. 🙂
Everyone is different AND everyone may not experience it!
Veo los videos de Justine para aprender de fitness y aprender inglés 🙌, ella habla tan bonito inglés y le entiendo muy bien. Saludos desde México Justine.
So glad you enjoyed!
Wow! Important nuggets all shared! I wish i have a golden buzer!
Haha glad you enjoyed!
Been streangth training for 2 years, still waiting for newbie gains 😂
LOL everyone is different! I put on muscle very easily. It's just genetic.
My head is spinning lol. I think I'll stick to trying to keep those goals separate. Glad to have the info in case something changes in the future though. Thank you!
Hahaha this is why I rarely recommend it to people!
It really can't hurt to to lift and diet at the same time. At worst you will preserve muscle. Don't complicate it too much. Load up on protein. Powder is a good supplement.
@@rd-lw4td thank you
@@jennterry6977 YW, I think it's important during weight loss. Muscle helps with weight loss too.
Could you make a video on bulking? I have a really hard time getting in enough calories because my appetite is horrible and would love to hear your thoughts on bulking.
Honestly, I rarely coach people in a bulking phase so that's not really my specialty. If you're having trouble simply eating enough, I would just focus on getting in 1-2 servings of protein, carbs, fats, and fiber/veggies at each meal. That is a great starting place!
Try not to bulk too much. It's not fun to lose weight. There are calorie dense foods you can eat. You should probably get an idea of how many calories you are taking in and burning off and then increase them slightly. Increase calories slowly so you don't gain too much weight.
Thank you for this. My fiance showed me this and I think we both are going to try and attempt it. I myself fall into the category of doing too much, so this definitely opened my eyes.
You’re so welcome!
Oh my gosh...you literally just answered the question I've been struggling with. I'll probably have to watch this 3x to get it down in the brain lol 😆 I guess I kind of started my health journey the other way around so now it's getting difficult to build muscle. I went from 182lb to 133lbs by staying in a calorie deficit and doing mainly cardio 6x a week....yea..🥴 well now I'm so lost. I'm "small" but I don't want that. I w a nt muscle! I want nice muscle firm arms and legs and abs..and omg I've been wondering how the heck do I do that and not gain weight back..I know you emphasized so much that this is an advanced goal and if many things have not been mastered to not do it. But I feel 80ish % ready lol yes I could work better on my posture yes I'm still working on water intake..but I NEED this change.
I would recommend cutting down your cardio (keep up your steps though) and adding in strength training! Then if you want to increase your calories by a bit, you'll be able to add some muscle on :)
@@JustinaErcole thank you!!!!!😊
I need a video about getting movement in when you work a sedentary job! I sit at a desk all day. Then pick the kids up, make dinner, eat, bath, and bed. I just don’t know where to fit in movement unless I don’t sleep but I’m supposed to prioritize that to 😭
I have a bunch of videos all about how to get in more steps during the day! You definitely have to get more strategic when you work a sedentary job :)
Two ideas that come to mind: 1) Short walking breaks during work (depending on whether you are at the office or at home you could maybe go outside for 5-10 minutes or put on a very short walking workout video). 2) Maybe you can prep a bit ahead for one of the dinners (chop veggies the night before or something) and gain again something like 10 minutes.
Starting slow would still be a start.
So I may have missed this. But if you've done the build muscle mass phase on its own and then you go into a cut. Do you recommend just doing the same amount of reps for your strength training until you're out of the cut to maintain muscle mass? Or should you be feeling it out and adding reps when you feel you can?
Honestly, I'd just focus more on your nutrition than anything else. Don't overthink it and just stick to whatever workout plan you enjoy :)
Hi there- new subscriber, and one huge missing component with this as well as Precision Nutrition's calculator is not taking into account those of who are breastfeeding! Do you have any trainers or fitness channels you DO recommend for postpartum? Thanks!
Great point! I don’t know of anyone who discusses this. Sorry I’m not more help!
Thank you! Does strength training promote cardiovascular health? How does one maintain or improve cardiovascular health (to prevent heart disease, high blood pressure, etc) and still build strength? Thank you!
It can! But honestly the best way to improve both cardiovascular health and build strength are to do both cardio and strength training. Keep it simple!
@@JustinaErcole excellent! Thank you for the response! Love your videos!
Ugh, hit the fat loss plateau. Started at 300 (really took my gym's permanent closure during the pandemic hard), down to ~240. My body fat is still way too high (32% for a man), so I'm planning on heavier weightlifting and some...dietary rejiggering.
Just keep going! It may not be a plateau. Sustainable fat loss takes a long time, so just stick with it and I wouldn't recommend changing up too many things all of a sudden. You got this :)
You really need to use the line some time the that Cardio stands for Cardiovascular Fitness 🥴
"If your sleep is shit, you're not going to reach your goals." *grumbles about nightshift work/life balance* I know! I know I need more than 6hr a day! That doesn't make it easy to get more sleep time on an unusual work schedule. :( But I really appreciate you being absolutely blunt about these things.
I would start on simply making sure the QUALITY of those 6 hours are A+!
I’m looking to add muscle without losing fat. I don’t want to add fat though. Should I eat extra on strength days and regular on other days? I also hate cardio so, apart from walking around for daily activities, I don’t focus on it. Thank you!
Honestly, don't overthink it. Focus on strength training, take note of your hunger cues, and you'll be fine.
I've done it at 40 and didn't have noobie gains. I didn't even count calories. Lighter weight and higher rep can be efficient. It might take more time unless you get injured from lifting heavy weights. The risk to injury is reduced and you might even stimulate more. I lift heavy(preference), but I sometimes drop weight to help with more muscle failure. What's going to build muscle is progressive overload. I think doing cardio on days you're not lifting makes sense. 2 days is probably good. I make sure to hit every muscle twice a week with lifting. I've gotten better results from hitting muscles twice a week. It'd look like strength/strength/strength/rest/strength/strength/rest. On rest days I may cycle or walk. My weight loss was primarily from eating less food. I weigh myself daily and base how I'm doing on weekly averages. I've been able to lose 1 pound and gain muscle for 17 weeks. I went from 166 to 149 at 5'6(m). I think for the amount of muscle I have 145 is the sweet spot. I plan to do a small surplus after getting there. I put much more protein in my diet to help with muscle building. I'll do it on rest days too. I think protein is still needed in recovery. Everyone's sleep is different. I can only sleep 6 hours max. It's been that way my whole life.
I'm glad you've found something that works for you. But providing anecdotal evidence without support from studies and science isn't super helpful to viewers on this channel.
@@JustinaErcole it's based on scientific studies. What would you like backed up by science in my post? I use science for my training. Scientific data changes how I train. The post is also tailored to me based on science. It's not a prescription for everyone, but you can lose weight and gain muscle. Is gaining muscle while losing weight what you find controversial?
Is barre a good workout to do on a rest day?
I would say that’s more of an active rest for sure! I would recommend mobility work instead if you want a real rest :)
what do you use to see if you gained muscle or lost muscle?
Me personally? I just use my eyeballs :) I know others like to do inbody or dexa scans, but I don't think it's necessary. If I feel good and can lift weights, I'm happy.
How do you suggest that someone adjust their exercise schedule when moving from a muscle building phase to a fat loss phase?
I honestly wouldn't shift much. Focus on nutrition instead :)
So, just try to hit a 5-15% calorie deficit on average, every day and try to add even more NEAT?
What would be the best way to tighten belly fat? I have less than 5lbs of belly fat . I walk (sometimes 3miles) everyday on the treadmill. My legs have leaned out but my stomach is not budging. Lol
Unfortunately you cannot choose where you lose fat on your body. Your genetics choose that. I would recommend focusing more on nutritional changes since you cannot spot reduce fat with exercise. Fat in the midsection is typically the last to go on people, especially women. Stay consistent with high quality balanced meals and you'll see some changes over time!
The walking helps(also good for your cardiovascular system and mental health), but it's going to be your diet. It's harder to burn off through exercise.
My morning was start with bank message saying Skillshare withdrawed payment for subscription I made 2 months ago 😁 After this I was open app and started to learn )))) it is nice that subscription is for whole year 👍
Haha well enjoy that membership!
How is this different for someone with a lot of weight to lose? Ie, how to eat in a deficit but without losing muscle?
I would simply recommend to eat in a deficit and continue strength training. Don't overthink it :)
Do the rest days have to be in between the workouts? For instance I like to work out mon-fri and then I use my "rest days" on Saturday and Sunday. Is that okay?
There's no hard and fast rule! Do what works for you :)
@@JustinaErcole thank you for answering, its always something I wondered about
Is it ok if I do 20-30 minutes weight lifting class, then Rowing for 20-30 minutes…. As a half cardio half weights, for 4-5 days a week. Is this an ok plan for weight loss?
This video is just on time for me! Thank you.
If your goal is weight loss, focus on nutrition and steps. Honestly it won't matter what your workout plan is, just make sure you stick to something.
@@JustinaErcole Thank you!
“ I feel like we need a little splash of colour in here” 😂
Wow this is all so much specially the nutrition part 🤦♀️🤦♀️ I always used to wonder how do you even recomp when gotta be in surplus to build muscle and in a deficit to lose fat. Sounds like focusing on building muscle first is the right way to go
That’s what I typically recommend to people!
I thought this was my goal, but I'm gonna have to change it to "lose fat and maintain muscle" 😂 any recommendations for that?
Eat in a small deficit and continue with your strength training :)
@@JustinaErcole Thank you!
I find it a little irresponsible to tell people that body recomp isn’t right for them. Or the last video of yours that said maybe counting calories may not be something they want to do and that’s ok. First of all, body recomp is elementary, that’s what the client wants even if they don’t realize it. It speaks to sustainability. If their body doesn’t change much over 6 months of hard work it’s hard to stay motivated. Weight training to give your body a shape to be revealed when you lean down is the ultimate goal. Also, if someone doesn’t want to count calories I’d question how serious they are about getting in shape and being healthy
So someone with an ED should count calories to be healthy?
@@JustinaErcole Absolutely agree with you. I've tried counting calories before, and it really didn't work for me-in fact, it made me quite ill. It's important to recognise that counting calories isn't suitable for everyone, especially for those with a history of eating disorders.
I do muscle training four times a week, and by focusing on balanced meals, I've achieved great results.
So I've been in a deficit for going on 7 months and getting steps/NEAT and lifting 3x week with @LiftwithCee here on UA-cam. I try to shoot for 135g protein, added creatine right at the beginning, really honed in on water, bcaas, sleep. I've lost 48.4lbs so far I'm 13lbs from my goal. Yes muscle is hard to build and I do have some, I'm alot weaker in a deficit. So next goal will be focusing on strength and reversing by adding more calories for energy. I am pretty tired so I'm really glad I am close because I really need a break! But excited to see those gains!