You CAN'T Build Muscle and Burn Fat at the Same Time!
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Date: 2022-04-22
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Comments and reviews: 10
FreeHomeBrew
I have two big meals a day, breakfast at 7 am and linner at 2: 30 pm. Before a meal I exercise. Drink nothing but water throughout the day. I've got two slices of bread with two eggs, ham and cheese, followed by about a cup of yoghurt with nuts and raisins for breakfast. For linner I've got meaty soups. I don't have supper.
For my exercises I do one radio taiso 1, then do my dumbbell exercises without the weights as a warmup and then 1 set of those exercises with the weights. I have one randomly selected exercise per major muscle group and each I do about 30-40 reps. I do these once, sometimes twice a day. Sometimes I have a rest day when I get a little achy.
I strive for this routine to be daily. It's been going pretty well. I'm a complete ignorant beginner at all of this. I don't calorie count but I do check my scales. My goal is to just have a bit of a workout routine in my day more than anything. If it builds muscle/strength/fitness and reduces weight, then that's a welcome side effect. I'm just glad to be a little fitter than I was before.
If anyone's got any remarks on this please lemme know.
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I have two big meals a day, breakfast at 7 am and linner at 2: 30 pm. Before a meal I exercise. Drink nothing but water throughout the day. I've got two slices of bread with two eggs, ham and cheese, followed by about a cup of yoghurt with nuts and raisins for breakfast. For linner I've got meaty soups. I don't have supper.
For my exercises I do one radio taiso 1, then do my dumbbell exercises without the weights as a warmup and then 1 set of those exercises with the weights. I have one randomly selected exercise per major muscle group and each I do about 30-40 reps. I do these once, sometimes twice a day. Sometimes I have a rest day when I get a little achy.
I strive for this routine to be daily. It's been going pretty well. I'm a complete ignorant beginner at all of this. I don't calorie count but I do check my scales. My goal is to just have a bit of a workout routine in my day more than anything. If it builds muscle/strength/fitness and reduces weight, then that's a welcome side effect. I'm just glad to be a little fitter than I was before.
If anyone's got any remarks on this please lemme know.
reply
Nathaniel
Interesting. I'm 6'2- and currently about 220 and 26%bf (down from 227 and 29% a few weeks ago, and I'm focusing on strength training combined with HIIT (1 mile of running, twice a week) and recreational biking on weekends or rest days, plus keeping my step count up above 10, 000 most days. I've been eating around 2, 000 calories with 130-160 grams of protein a day, based on my current lean body mass of 160 lbs. That's a 35% reduction in my base metabolic rate of around 3, 000 calories, and I'm losing 3-3. 5 lbs per week.
My intention was to get down to 180lbs as fast as possible, but after watching this, I may slow things down when I hit 190 or 195, depending on how I'm progressing on the strength side at that point. Hopefully, my ample stores of body fat will allow me to build more muscle on the front end while taking junk weight off my knees and dropping my blood pressure into a healthy range. After that point, I may try carefully eating closer to my base metabolic rate to see if I can finish off the last 15-20 lbs of fat while maintaining muscle growth. I'm going for lean and strong, not really bulky.
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Interesting. I'm 6'2- and currently about 220 and 26%bf (down from 227 and 29% a few weeks ago, and I'm focusing on strength training combined with HIIT (1 mile of running, twice a week) and recreational biking on weekends or rest days, plus keeping my step count up above 10, 000 most days. I've been eating around 2, 000 calories with 130-160 grams of protein a day, based on my current lean body mass of 160 lbs. That's a 35% reduction in my base metabolic rate of around 3, 000 calories, and I'm losing 3-3. 5 lbs per week.
My intention was to get down to 180lbs as fast as possible, but after watching this, I may slow things down when I hit 190 or 195, depending on how I'm progressing on the strength side at that point. Hopefully, my ample stores of body fat will allow me to build more muscle on the front end while taking junk weight off my knees and dropping my blood pressure into a healthy range. After that point, I may try carefully eating closer to my base metabolic rate to see if I can finish off the last 15-20 lbs of fat while maintaining muscle growth. I'm going for lean and strong, not really bulky.
reply
Charlie
Lol there's a lot of misinformation in the fitness community. First of all your body is designed to build muscle and lose fat at the same time.
Another myth: rest days. Your body was designed to work every day. So as long as you do a 30 minute session that's not TOO intense every single days it should be fine.
I've been doing two 15 minute sessions EVERYDAY and I have build muscle and lost fat. I'm not even gonna go into the mental and emotional benefits of working out everyday.
I've studied this as well as done this and it has worked.
As far as diet goes just don't over eat, watch portion size but still eat enough to be good until you're hungry again. I literally eat a lot of meat, carbs, fast food and restaurant food. I'm not some rabbit eating salads. There are almost no vegetables in my diet except potatoes. I eat whatever I want whenever I want and on average I've lost 2 pounds every month, and gained substancial muscle.
I appreciate ya Jeff and keep up the good work.
reply
Lol there's a lot of misinformation in the fitness community. First of all your body is designed to build muscle and lose fat at the same time.
Another myth: rest days. Your body was designed to work every day. So as long as you do a 30 minute session that's not TOO intense every single days it should be fine.
I've been doing two 15 minute sessions EVERYDAY and I have build muscle and lost fat. I'm not even gonna go into the mental and emotional benefits of working out everyday.
I've studied this as well as done this and it has worked.
As far as diet goes just don't over eat, watch portion size but still eat enough to be good until you're hungry again. I literally eat a lot of meat, carbs, fast food and restaurant food. I'm not some rabbit eating salads. There are almost no vegetables in my diet except potatoes. I eat whatever I want whenever I want and on average I've lost 2 pounds every month, and gained substancial muscle.
I appreciate ya Jeff and keep up the good work.
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Cameron
I burn between 700 and 1000 calories from walking a day I work a retail job at a farm store its more of a labor job then your typical retail and that isn't including lifting feed all day and down stacking pallets and other work that comes with managing a department in a store I weigh 169lbs in 5'8 I am pretty skinny I got more lower belly fat then mid belly fat I can see my mid abs I geuss I'm skinny fat so I've been doing Jeff's full body workout on top of my busy lifestyle and I'm already seeing difference in day 2 pretty excited i think the only way I wanna do this and can do this is to cut and gain muscle i do have a promblem with the eating part tho thats alot of additional eating I don't usually do just to get protein. 7-1. 0 of protein to body weight so any tips for guys who can't fit much in the stomach or do i just need to stuff my self?
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I burn between 700 and 1000 calories from walking a day I work a retail job at a farm store its more of a labor job then your typical retail and that isn't including lifting feed all day and down stacking pallets and other work that comes with managing a department in a store I weigh 169lbs in 5'8 I am pretty skinny I got more lower belly fat then mid belly fat I can see my mid abs I geuss I'm skinny fat so I've been doing Jeff's full body workout on top of my busy lifestyle and I'm already seeing difference in day 2 pretty excited i think the only way I wanna do this and can do this is to cut and gain muscle i do have a promblem with the eating part tho thats alot of additional eating I don't usually do just to get protein. 7-1. 0 of protein to body weight so any tips for guys who can't fit much in the stomach or do i just need to stuff my self?
reply
John
You can gain muscle while losing weight. With proper macronutrient adjustments, exercise and fasting. Don't focus on losing weight. Your goal should be to build muscle. As long as you maintain a balanced macro ratio that supports your body burning fat for energy instead of carbs, consume more lean protein and bone broth within the 30 minute window post workout, workout on fasting days, break the fast with your post workout meal, never mix carbs with fat, you don't have to consume carbs everyday to have enough stored (your body will let you know when it's low on carbs. As long as your body burns fat first instead of carbs+exercise on fasting days(every other day fasting, you will build muscle under the fat and because your body is using fat for energy most of the time, you will gradually lose weight (white fat.
reply
You can gain muscle while losing weight. With proper macronutrient adjustments, exercise and fasting. Don't focus on losing weight. Your goal should be to build muscle. As long as you maintain a balanced macro ratio that supports your body burning fat for energy instead of carbs, consume more lean protein and bone broth within the 30 minute window post workout, workout on fasting days, break the fast with your post workout meal, never mix carbs with fat, you don't have to consume carbs everyday to have enough stored (your body will let you know when it's low on carbs. As long as your body burns fat first instead of carbs+exercise on fasting days(every other day fasting, you will build muscle under the fat and because your body is using fat for energy most of the time, you will gradually lose weight (white fat.
reply
Joe
I have to say that when you get down to 11-15% body fat don-t get on the scale or if you do don-t let the number discourage you long story short I was an addict for many years got clean last September started doing CrossFit and have stuck with it ever since I weighed 150-155 however I was skinny fat probly close to 30%body fat fast forward to today and I weigh 184 however I-m between 11-13% body fat and my clothes fit looser than they did so if you-re almost to the end of your goal and get discouraged from scale number ignore it and pay attention to what you look like rather then scale numbers and stay positive also the lower your body fat the harder you have to work but not just with exercise with nutrition as well
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I have to say that when you get down to 11-15% body fat don-t get on the scale or if you do don-t let the number discourage you long story short I was an addict for many years got clean last September started doing CrossFit and have stuck with it ever since I weighed 150-155 however I was skinny fat probly close to 30%body fat fast forward to today and I weigh 184 however I-m between 11-13% body fat and my clothes fit looser than they did so if you-re almost to the end of your goal and get discouraged from scale number ignore it and pay attention to what you look like rather then scale numbers and stay positive also the lower your body fat the harder you have to work but not just with exercise with nutrition as well
reply
Reitairue
Don't know if you still check messages BUT I am very curious about your thoughts on intermittent fasting. I have recently started it and the weight is coming off easy and I'm very picky WHEN I work out so I don't break the fast. I have not seen any muscle loss, but also very little growth. I'm basically staying the same in musculature but losing weight. Just curious what your thoughts are about it. I do 2 meals a day right now, and stuff my face with delicious healthy foods like you mentioned. Almost on a keto diet but haven't fully committed just yet because I don't want to shock my body too much lol.
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Don't know if you still check messages BUT I am very curious about your thoughts on intermittent fasting. I have recently started it and the weight is coming off easy and I'm very picky WHEN I work out so I don't break the fast. I have not seen any muscle loss, but also very little growth. I'm basically staying the same in musculature but losing weight. Just curious what your thoughts are about it. I do 2 meals a day right now, and stuff my face with delicious healthy foods like you mentioned. Almost on a keto diet but haven't fully committed just yet because I don't want to shock my body too much lol.
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Blackbyrd
Planned my meals around the week to maximize my protein intake (and also correct digestive issues) and the one proof I-ve found that I-m gaining muscle at the same time I-m burning fat is I can visibly see my belly disappear, my favorite pair of shorts now hang off my waist, and yet I weigh the same when I stand on the scale. If I-m the same weight for two months, yet I went from a Heineken belly to a flat tummy, that weight is somewhere. Unless I-m carrying a Xenomorph baby, I gained muscle.
reply
Planned my meals around the week to maximize my protein intake (and also correct digestive issues) and the one proof I-ve found that I-m gaining muscle at the same time I-m burning fat is I can visibly see my belly disappear, my favorite pair of shorts now hang off my waist, and yet I weigh the same when I stand on the scale. If I-m the same weight for two months, yet I went from a Heineken belly to a flat tummy, that weight is somewhere. Unless I-m carrying a Xenomorph baby, I gained muscle.
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AeroNomen
-aNy boDy wiTh haLF a Brain- as a biochemist it IS possible to burn fat and build muscle. Protein synthesis is stimulated by excess protein and damaged muscle. If the body has sufficient body fat and/or carbohydrates it will not tap into your protein intake stores. In other words if you are able to perfectly finesse maintenance and macros your body WILL undergo protein synthesis and lipid catabolism. This is solely because protein breakdown is slow.
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-aNy boDy wiTh haLF a Brain- as a biochemist it IS possible to burn fat and build muscle. Protein synthesis is stimulated by excess protein and damaged muscle. If the body has sufficient body fat and/or carbohydrates it will not tap into your protein intake stores. In other words if you are able to perfectly finesse maintenance and macros your body WILL undergo protein synthesis and lipid catabolism. This is solely because protein breakdown is slow.
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H4rd5tyl3
I'm 41 and trying to do xhat this vid is about, its not easy. Thats fine because everyone should know it isn't. I went from 20% fat to 17% in about half a year. My muscle % has dropped however. Altho I feel much better fitter and stronger. Its a weird thing. But I only did cardio stuff due passion for cycling. But I just 2 weeks ago started strength training and cardio to stay healthy on the side. I'm convinced this will work.
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I'm 41 and trying to do xhat this vid is about, its not easy. Thats fine because everyone should know it isn't. I went from 20% fat to 17% in about half a year. My muscle % has dropped however. Altho I feel much better fitter and stronger. Its a weird thing. But I only did cardio stuff due passion for cycling. But I just 2 weeks ago started strength training and cardio to stay healthy on the side. I'm convinced this will work.
reply
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