zakruti.com » Sport, fitness, workout » Jeremy Ethier

How to Lose Fat AND Gain Muscle at the Same Time (3 Simple Steps)

video description

Rating: 4.0; Vote: 1

Can you build muscle and lose fat at the same time? Yesand its known as body recomposition, where you build muscle and lose fat at the same time. However, recomp does come with a catch. We need to be at a calorie deficit in order to lose weight and strip off fat. But the drawback with being at a calorie deficit is that it severely compromises our ability to build muscle. However, this doesnt mean its impossible to build muscle while losing fat, and in today's video I'll share 3 steps for how to build muscle and lose fat at the same time. The first thing you need to do for body recomposition is setup your diet. Eat at a very slight deficit of roughly 5% to a maximum of 20%. And aim for around a protein intake of around 1g/lb of your bodyweight. Then, fill the rest of your calories with carbs and fats. Next, to build muscle and lose fat at the same time, beyond training your muscles at an adequate volume, switch up your routine. For example, switching to a new training split, increasing or decreasing your muscle training frequency, and/or switching up some of your exercises or the manner in which you perform them. Next, we need to optimize our nutrient timing so to build muscle while losing fat. First, you need to ensure that youre evenly spreading out your daily protein intake into about 3-5 meals throughout the day. Also aim to have adequate carbs and protein shortly before and after you train. When it comes to the question of Can you build muscle and lose fat at the same time, the answer is yes, but you need to follow the action plan below: Step 1 (Set Up Nutrition): Eat just slightly below maintenance calories (5-20% deficit, or 100-500 calories below maintenance. Multiplying your bodyweight in lbs by 14-16 can give you an estimate as to what your maintenance calories are. Ensure your protein intake is 1g/lb of your bodyweight, and consider going above this if youre relatively leaner (e. g. 15% body fat or below. Step 2 (Switch Up Training): Switch up your training routine. Still ensure that youre training with the optimal muscle training frequency and weekly volume, but switch up your training to provide a new stimulus for growth. Step 3 (Optimize): Spread your daily protein intake fairly evenly into at least 3 meals per day, and ensure that youre ingesting adequate pre AND post workout protein + carbs in a timely manner. Bonus Step (Measure): Track your bodyweight, circumference measurements, progress pictures, and strength in the gym. Use these to variables to gauge your progress. A body recomposition isnt ideal for everyone, but in the cases I went through and with the protocol I previously outlined, it can be an effective way for you to shortcut your transformation. But, in the long run, youll likely eventually want to transition to a dedicated muscle building or fat loss period and prioritize one or the other. And for an all in one, step by step program that shows you not only how to successfully achieve a body recomposition, but also then shows you exactly what to do afterwards so that you can continue to strip off fat and build lean muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where its currently at: : FULL BODY WORKOUT ROUTINE: Full Body Workout A - Full Body Workout B - UPPER/LOWER BODY WORKOUT ROUTINE: Upper body workout - Lower body workout - PUSH PULL LEGS WORKOUT ROUTINE: Push workout - Pull workout - Legs workout
Date: 2022-01-03

← How To Build Muscle WITHOUT Lifting Heavier (5 Science-Based Hacks)

How Hard Should You Workout To Build Muscle? (AVOID THIS MISTAKE) →

Related videos

25 Years of Muscle Building Experience in 10 Minutes!

• Ryan Humiston

How To STOP Losing Muscle As You Age (IMPORTANT)

• Jeff Cavalier

The ULTIMATE Rear Delt Fly Tutorial #reardelts #biggershoulders

• Ryan Humiston

Most Men Over 40 Can't Pass These Basic Fitness Tests (can you)

• Muscle Monsters

It's Boring, But It Destroys Your Body Fat In 30 Days

• Jeremy Ethier

The ONLY 2 Dumbbell Lat Exercises You Need (NO, SERIOUSLY)

• Jeff Cavalier

Comments and reviews: 10

Wyatt
Im not sure if anyone will reply to this but I have a problem with trying to figure out how many calories I should be eating. I currently weight roughly 245 and am fairly overweight standing at 510. I did the math and it comes out to about 3, 200 calories even with subtracting the 500. That seems like so much to me because I was doing the myfitnesspal for a little bit before it wasnt working and I was able to eat 1800 calories in a day while not starving myself. So Im torn here because I could eat that much but I might feel sick because thats a lot of food for me.
reply

Hated
I am halfway through a surgery recovery where I cant lift anything more than 10lbs and can't get my heart rate higher than 130 bpm. In January I am allowed to resume training. I am going to try this. I have been walking and starting a diet but can't wait to run sprints and lift weights again. Diet is going to be the hardest thing. 170g of protien is going to be rough. Any ideas?
reply

dylan
I'm 6'1, 14 years old, about 210 - 218 pounds and one thing Im really insecure about is my thighs and calves, I have huge legs and I really want to get them muscular but also smaller. Same with my stomach and chest, I have a decently sized stomach (not too big but enough that I dont like it) so I also want to lose belly fat.
reply

ItzDylan
Ive been putting this off but im finally gonna start working out and getting a better diet I want to look better and feel very about myself for the girl I like I will update every week starting next week Im in 7th and about 52 and 150 lbs but now im gonna try my hardest to lose fat and gain muscle!
reply

iitiswhatitiis
Honestly this is the best advise i have come across i couldnt afford a trainer and i am lazy when it comes to the GYM and after your video i got motivated to put in the action because this video gave me guidance to what i need to do and what not to do. THANK YOU SOOOOO MUCH
reply

lacota137
So, should I be calculating calories based on current bodyweight, or ideal bodyweight? if current that would mean that because I'm 239 Ibs, that just to maintain my bodyweight I need to take in 3, 346 calories a day, and 2, 846 to be in a deficit. seems like a lot to me.
reply

Luke
I watch this guy spit some facts! My body is changing its amazing what information does to the Brain how correct information is just as important then actually working out you need to do that do haha but do it right
reply

CC
If I do exercise for weight loss like cardio 1 day and next day workout like legs, back, bisecpts, etc.
Will i lose my weight as well as gain body
reply

Himmat
Great video, just wondering if we should be drinking the average recommended amount of water with this plan(3. 7 litres) or more/less? Thanks
reply

antonio
hey whats up man my suggested daily calorie intake is about 1970kcals how many calories should i take off from that amount?
reply

Add a review, comment