Have you ever ever puzzled if it’s attainable to construct muscle and burn fats on the identical time? If that’s the case, this video will reply your query as soon as and for all. On this episode of “AX JEFF”, Jeff Cavaliere and Jesse Laico will reply the viewer’s query about burning fats and constructing muscle without delay and precisely the way it works.
Whereas many will argue that so as to construct muscle, you must be in a caloric surplus and that to burn fats, you have to be a caloric deficit. That is partly true. Whereas you have to be in a deficit to burn fats; to construct muscle, you aren’t taking a look at a surplus of consumed energy, however an power surplus.
So as gasoline muscle protein synthesis, your physique can use saved physique fats because it’s most well-liked power supply. The extra physique fats you will have, the better it’s because you usually occasions have a available supply of this saved power. After all, the particular person trying to construct muscle and burn fats on the identical time has some physique fats to lose!
There are some key components of caloric consumption that must be carried out proper so as to efficiently burn fats and construct muscle on the identical time. There must be a caloric deficit out of your upkeep ranges, however individuals usually fail by attacking this deficit too aggressively. Exceeding a 15% deficit is setting your self up for failure. For those who go above this quantity in an try to hurry up the method of fats loss, you should have far much less management over limiting the availability of energy to physique fats shops and sure begin breaking down muscle so as to energize the method. That is undoubtedly not good if you’re trying to construct muscle.
Talking of constructing extra muscle, we additionally know it will require you to extend your protein consumption, however not as a lot as you assume; I’ll get again to that in a minute.
It’s also vital to ensure you dial in your diet by eradicating the junk out of your weight loss plan and introducing nutrient dense meals that may present your physique what it wants with out the surplus energy.
So, how a lot protein do you want so as to construct muscle? Whereas it has been historically mentioned that you just want 1 gram per lb of body weight, current research have proven that that quantity is about .8 grams per lb of body weight. Whereas rounding up gives an excellent 1:1 ratio that’s simple to observe, a 20% distinction makes an influence in your grocery invoice because the sum of money you have to spend decreases by 20% as nicely.
Constructing muscle and burning fats doesn’t begin and finish with diet; coaching is a significant component as nicely. Most individuals assume that easy cardio will likely be sufficient to burn fats, however I’ll argue that it’s not crucial. What IS crucial is resistance coaching! Why? You possibly can burn fats by remaining in a caloric deficit, however to construct muscle, resistance coaching is required. Nonetheless, cardio and conditioning are crucial elements of coaching to be a wholesome, functioning human being.
It’s also vital to notice that this units you up for achievement as a result of as an alternative of reducing out 500 energy of nutrient dense meals out of your weight loss plan, you’ll be able to minimize 300 energy and burn the additional 200 out of your coaching. That’s 200 energy you’re saving value of vital vitamins, particularly protein.
Now some would possibly argue that the simplest method of burning fats and constructing muscle can be bulking and reducing, I’m going to disagree. Sure, whereas a profitable bulk and minimize is likely to be sooner, the important thing phrase is profitable. I’d argue that for each profitable bulk and minimize, there are 1,000,000 individuals on the market who’ve failed at it.
Let me clarify. What usually occurs throughout a bulk and minimize is that individuals lack the right dietary self-discipline to efficiently change their weight loss plan so as to minimize. Thus, they keep in a perpetual bulk and proceed to extend in measurement and physique fats.
This results in what I name “The Huge Man Lie”. That’s, as a result of they failed their unique objective of burning fats, they resolve that being lean is overrated and all that issues now could be to be as large and robust as attainable as an alternative of reaching the objective they initially got down to obtain.
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Burning fat and getting lean sometimes seems impossible, but I promise you, it can be done. I want to show you the no bullsh*t way to get lean that works EVERY time – https://youtu.be/JS8RgIDSSwQ
I actually started lifting several times per week when I learned that more muscle mass burn more calories, and yes I am losing excessive fat and become stronger and bigger.
It's obviously possible, especially for all us average folks who have exercise fat and not much muscle.
(I have to add that I am losing weight by eating a bit less calories (not by size but less calories by weight), we all know It is impossible to outtrain bad diet. Some more walking, a bit of cardio and lifting were only helping to sustain caloric deficit. It allowed me to make deficit less aggressive and it's helping me not to quit in a long run).
This guy in hat look like Eminem
Thank you,
I remember commuting to work and back, 10 miles one way. Smashing myself, no excuses. I've lost 15kg in 6 months, while I was eating 5000kcal a day (I worked physically too). Yet my quads were twice the size (lol) between the day one and the six months later line.
Any thoughts on the core power protein drinks made by fairlife?
I've never liked the bulk and cut approach. People I know are always bulking or they lose a lot of muscle when they cut.
Thank you so much for this information! New to this channel. Can I ask if, in your opinion, it's absolutely necessary to track all your macros/calories? Or will changing to the healthier eating options and general guidelines of how to set up your plate be enough to make a difference? I've tried to track these in the past (more than once) and it doesn't feel sustainable to me.
Uuuhm, yes you can 🙄
Spot on!👌
Hi. I'm trying to minorly reshape my body and increase my endurance all around. I have some questions and want suggestions. I've been out of the gym for 8 years, since I retired from military service. Been active but not working out.
I'm 46, healthy, 5' – 9" tall, currently 172 pounds. I rarely drink alcohol beverages, sodas, or sweet drinks. Don't like junkfood except occasionally with events.
I have been between 145 lbs (in a few stressful times) and 155 to 160 lbs all of my adult life (18 to 46 years of age), until 4 months ago when I noticed a weight gain and mostly all in the belly area. I've stayed steady at 170-72 lbs for 4 months now. I'm nursing a mild knee injury back to perfect health (been 6 months of resting) and my focus for the next year is to strengthen my legs (with knees) and core, while I lose up to 10 pounds, or stay at 170ish at most. I don’t want to bulk or get heavier. I want to trim and strengthen. I understand muscle weighs more that fat so my weight may not fluctuate much if I'm building muscle from fat reserves.
I am doing a different leg, mixed with core, exercise routine 3 times a week for 2.5 hours each time, at home. So far, for two weeks. I'm tired, and sore, but it feels good. My knee feels better already. My legs always feel sore as each session uses a near entirly different set of exercises and stretches to fire those muscles, and in different orders too. I have about 40 routines I am working through and use weight bands and calisthenics. I can't run due to the knee injury. I can walk, hike and do most other things though.
I am not doing cardio but my heart rate elevates and gets a good workout as I rest minimally for those 2.5 hour sessions. I select an exercise and I do it for 5-1/2 minutes straight, with 2-3 minutes of rest, if any at all, between different exercises.
I am very good at changing and controlling my diet. So anything I need to do, I want to do now to facilitate the body changes.
I estimate I should be eating about 150 (+/- 15) grams of protein per day, but I don’t know how much carbs and fats to eat. I figure fat should be minimized, right? So far I have been taking in about 80 grams of protein powders a day via unflavored protein powders (miz of goat, bovine and veggie sources), and trying to eat the rest of the 70 grams in protein in whole foods. But honestly, drinking the 4 to 5 protein drinks keeps me full so I have to force myself to eat other stuff.
I like to eat/drink water, milk, herbal tea, eggs, fish, chicken, beef, all the raw veggies and fruits/salads, green grass powder drinks mixed in water, prunes/raisens, whole grain cereals and breads, raw mixed nuts, greek plain yogurt, cheddar cheese. I also take vitmains and minerals several times a week to daily.
Which of these foods do you think I should eat more of, or cut out?
I could do other workouts, at least one more a week, but should I need to to meet my goal inside of 6 to 8 months? 8 hours is already a good amount of weekly home workout time.
Thanks for any suggestions!
I quit drinking alcohol and started lifting weights and exercising and whoo boy did they fat fall off and the muscles build.
the big guy lie :D:D:D:D feel it
Can I get a 6 pack and still eat my sour patch kids
Question – what's a good, reliable way to know how many calories we are to eat to achieve fat burn/weight loss? Does sex, age, current body weight, etc. play a factor? Is there a formula somewhere for something like this? Thanks!
But how do I know my maintenance😂
If Jeff gets an ear ring, he will switch sides every day to ensure muscular balance
What's sad is the number of people who won't even click the video and assume from the title that this is the message Jeff is trying to get across
The fact the he said 20% and not 25% makes my body cripple
If you Lift weights and then eat chicken your muscles will be getting stronger … regardless of your calorie intake at the end of your 24 hour cycle . Not really sure why you would think other wise .
Of course you can, stupid question.
You can become super fat and it will increase your muscle mass and then loose fat
So if I want to lose 20-30lb more BEFORE i even consider trying to get my abs and pecks to pop, should I simply stick to cardio until I get there and then transition into weight lifting? or just do both.
5 years later an Jesse still hasn’t put on any muscle
yes u can
Yes you can do both ! ….been thru it all …these guys don't know anything
I am 6 months in, lifting heavy 4 times a week on a calorie deficit and keto diet with strong protein intake. I dropped 18 kilos so far while my frame is getting visible way more muscular. So yeah, its possible.
if he says it then its true
I’ve lost inches while my arms got bigger.
So when am I going to be buff strong?
I find this video super helpful. I originally was 220 pounds. I dropped 60 pounds, but then I started losing too much. I started losing my muscle. Thanks for the help.
Could you please cite some peer reviewed studies that support this claim and perhaps explain the science behind protein synthesis from fat reserves? I’m am overweight and in this exact situation and don’t know what to do.
i wont be watching this video but i will be telling by the video name that it is 100% possible, i lost 4kg of pure fat and gained 2.5kg of pure muscle.
They are two different body processes. Fat does not turn into muscle. Fat is a body storage mechanism, mainly around the waist, then proportionally around the rest of the body. If you want to get rid of waist fat, you'll have to get rid of fat everywhere until it ALL lowers. And you do that by increasing calorie burn and reducing calorie intake. Meanwhile, you can increase your muscles with strengthening exercises (work them all in gradual rotation!), and they will help burn fat and keep it under control (at least, that's what I've read more than once).
When you're working hard to gain muscle, you are definitely burning fat. However, if you're trying to get huge and eating huge meals, you clearly won't lose fat.
Im actually losing weight and gaining muscle starting point was 280 pound ive lost 11 pounds in 5months and gained muscle also! I wont quit until im in my target.
This should be shown/taught in schools and gyms. It's infinitely easier to get disheartened than it is to get motivated, so people should know that whichever of these approaches they take their goals can be achieved with proper education and dedication. Thank you so much, Jeff.