How to Build Muscle, Lose Fat & Maintain the Results | 053
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- Опубліковано 29 чер 2024
- In today's episode, I am answering some of the most frequently asked questions on building muscle and losing fat. The health and fitness industry is flooded with "30-day challenges" that promise quick results. However, most of these methods are unsustainable in the long run. My aim with this episode is to provide you with techniques to develop new habits and thought processes that will compound, leading to long-term, sustainable results. Enjoy!
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Topics:
0:00 Intro
0:57 Welcome
1:39 The grind
5:11 You make progress in drops
12:03 Set the standard
14:19 Strength training and cardio
23:05 Anabolic state
26:14 Losing weight
34:31 Specialized training
41:47 Diet
48:28 Unhealthy relationships with food
52:30 Over eating
58:06 Fitness and diet challenges
I just started following you recently. Your content, explanations of information, analogies, and inspiration are amazing! I love how you explain things very thoroughly, but with simplicity. I am greatful to you for providing your expertise, advise, and wisdom. A huge fan of yours! I am going to look into ordering your supplemnts too. I listen also to Sally and Eddie McRae's podcast, " Choose Strong". She is a big fan of you and your supplements and constantly references them in her podcasts. Thank you again for being so knowledgeable and giving of yourself to all of us!
Keep up the great work Nick 💪
Great info and thoughtful content! Thanks bro 🫡
Some high value right here! Amazing podcast. Thanks
As far a building muscle I’ve found the problem for most is not progressive overload but poor diet intake. Eating according to goals is harder than exercising according to goals.
Poor diet and poor fitness.
I have a good diet but I have cheat days every weekend of about 10-20k calories. People I know ask me how can I have such massive cheat days. I tell them I burn 3000-5000 calories per day. They ask me how is that possible with cardio. I tell them if you’re not fit you won’t burn much don’t cardio without killing yourself, but if you become fit, you burn more calories without killing yourself as much. So for example, I cycle and have an FTP of 350. I can sustain 250 watts for hours easy. That’s about 900 cal per hour. I usually do 3-5 hours of riding per day. So just to maintain my weight I need 2700-4500 additional calories on top of my maintenance calories of about 3000.
The problem is people consistently eat poorly and then they are unfit so they try to use exercise to make up for it when they won’t burn enough calories to begin to make up for it.
If most people became fit they would burn more calories and be able to not eat like a pig every day, but if they maintain a healthy diet 80-90% of the time, they could eat cheat foods 10-20% of the time and be just fine and have the best of both worlds, once they hit a body weight they’re happy with.
And I like this method better because if you eat junk every day, it’s not enjoyable. Whereas if you eat healthy most of the time, you then look forward to your cheat days with more enjoyment and actually enjoy the foods more and they taste better.
I’ve done well with a diet and exercise approaching my 50th soon. I’ve been able to maintain my high school weight all these years. We have a sweet trip planned as we’re celebrating our 25th with our 5 children. Fingers crossed I can maintain my current mindset and not destroy what I’ve worked on. Vacations can be tricky on the body and mind.
This was a great listen 👍
Sir, very intelligent, common sens, bright content that you are sharing with us. Thank you for your videos ! Cheers from Québec, Canada !
Nick really out here breaking it down to us "barney style"
Working on getting things together.
You’re the man Nick,
Appreciate and Enjoy your content my dude!
Amazing content, as always! Thanks Nick
Thank you for your great information you put out and living a great example of a working family man. RLTW
Just what I needed Nick. Thank you ❤
The grind is just rolling the rock in to place, then you sculpt once that rock is on a solid foundation. If you’re only grinding, you’re just rolling rocks around
I love my Margarita every ones a while too!! lol
This man did not just cheat on his diet, he made an entire love child out of it.
I have been listening to body builders all them talk about calories. Track macros. Prioritise protein, fibre, minimise fat. Move and improve form. Coach Greg, Mike Israetel
Loved this episode so much ❤
Nick, with regards to muscle building, I think the volume you describe has to depend on your goals at the present time. It’s physically impossible, apart from superhuman recovery due to peds, to be building muscle, losing fat in a calorie deficit, and building aerobic fitness running 6 times a week at the same time. I had to cut my weights back to one day a week full body heavy just to retain the muscle I have and in order to focus on training for running 6 times a week. It’s all my body can handle without dipping into overtraining. If pure muscle building is the goal, not getting better at running then obviously a higher training volume, along with food intake will be necessary (along with decreased running- maybe 2 to 3 times a week max)
I’m 43 and run 35-40 miles a week (5,6 runs a week) lift 5 times a week, work 45-50 hrs a week plus raise a child. It can be done but not essy
@@nicholassorg1134you would have 0 time to actually raise your child. I work 50 hours a week and have to figure out whether to run or lift. Unless you’re in the gym for less than an hour each day you would have no family time…
scientific research points to anywhere between 5-30 reps per set, at least 3 RIR, and around 5-10 sets per muscle group per session. The way you perform your reps matter as well, aim for a controlled eccentric, slight pause, and a concentric on the faster side as well.
yea nick thank you buddy! You have a big fan in here in Culiacan Sinaloa there is a big running community here. Go one more!
Groundbreaking…
When he says he prefers strength training for losing weight, is he implying lower rep ranges to get stronger at certain lifts? Or just muscle building in general?
Does anyone know where The Daily Mile. shirt comes from?
The reading bro
9:48 competitive eaters also do that after 15000 calories challenges. I think specifically about Erick the Electric. But these competitive eaters are lean I wonder how they do it.
What an exciting episode 🤩
Golden episode, so many take aways! We all have our journey, it’s me vs me 3 months ago 🔥 first I could run only like 200 metres, now 1,5km. Nothing for someone else but huge for me 🤩
Couldn’t agree more of the short challenges and changing too many things too heavily too fast!
I’ve experienced this so many times but finally last year I decided to take it much slower, changing my habits one step a time and me one year back is total stranger today 💪🏽
Thank you for the video, you confirmed so many things I’ve been experiencing and discovering myself in past six months ❤️🔥 I’m definitely going share this video all around!
One more side note.. What worked for me, what gave me motivation start and go on everyday was to figure out the core reasons WHY I wanted to make this change.
I’m not that disciplined guy, so figuring out my WHY was a gamechanger. Hope this helps someone else also 👊🏽
Nick, if you want real tacos in Nashville please don’t go to East Nashville. Head down to Nolensville that’s where the real tacos are
14 min of pure nothing in the beginning
You are not re-reading that book, you are re- listening it. Call it as it is. I've said this before. You always call audiobook listening as reading. There is a big difference. Otherwise..your podcast and media content is nice.
scientific studies have literally shown a negligible difference between listening to a story and reading it yourself
Nick, it’s called COTIJA cheese 😂😂. You’re the best dude.
My husband called it cojita today! I knew it sounded off, but then also questioned myself in that moment too 😅 . We made street tacos yesterday for the Super Bowl and today I had corn on the cob and was thinking it would be a good idea to make elote
@@pchan1728 So funny how the brain can almost do this whenever it wants and we don’t even realize lol
Tell us about your PED use.
I don’t think he’s on anything. Maybe trt. If you watch his early videos, it seems clear he was on gear and that kind of kick started his UA-cam following and supplements brand. Then I think he went off and probably tanked his T levels with training,running, getting healthy. Now I bet he’s just on trt. Could be wrong though.
@@jimdefazio8649i agree
Lmao your dead wrong. He’s juiced to the gills. Hilarious people believe this bs this guy puts out still. I guess maybe people want him to be natty so they can think they will someday look like him to lol.
PED use is ....wait for it....
HARD WORK no excuses. Displine.
Not on anything you can tell by looking at him. Who takes peds to run marathons etc? He not even that big or strong is very shredded at times because he runs so much. Yea must be peds tho not the training or the miles he runs or the food he eats must be peds he shoots up n eats pizza all day n lays in bed gets up n bam looks good lmao
That author stole Bruce Lees qoute on how sculpture doesnt add clay, yet removes the nonessential to make a masterpiece.
Sorry, but you are losing a follower and customer.
Peace out
How is this nicks fault? Also if you were truly a “follower” or “customer” why would something that small be what stops you from consuming his content or using his products? I’m sure nick doesn’t like wishy washy people anyways. 👋