🔑Fat Loss VS Weight Loss (Big Difference!)

The difference between Fat Loss & Weight Loss
To apply for 1-on-1 Online Coaching visit: www.iwannaburnfat.com/online-...
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🔑Do you want to lose fat or do you want to lose weight? Because there is a difference between the two!
By simply doing lots of cardio and restricing your calories, you can lose weight quickly. But this oftentimes does not result in the type of progress people are looking for.
Most people want to get leaner, while at least maintaining muscle. This requires you to have a more gradual weight loss rate, lift some weights, and pay attention to your protein intake [1]
For most people, eating at least 1.6g or per kilogram of your bodyweight in protein is a good aim [2]. Also, make sure lifting weights is your main form of activity to promote muscle retention [3].
You can still sprinkle some cardio on top of your approach for extra calorie-burn.
📚 Scientific References:
1. Mettler, S., Mitchell, N., & Tipton, K. D. (2010). Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc, 42(2), 326-37.
2. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376-384.
3. Kraemer, W. J., Volek, J. S., Clark, K. L., Gordon, S. E., Puhl, S. M., Koziris, L. P., ... & Sebastianelli, W. J. (1999). Influence of exercise training on physiological and performance changes with weight loss in men. Medicine and science in sports and exercise, 31(9), 1320-1329.

[@supagreatman2826]

If you're extremely overweight. Lose weight. Doesn't matter if you lose some muscle your heart health comes first.

[@GuyVick]

What do I do lift weights or what?

[@user-bp1ih9vm7x]

​@@GuyVickEat less and exercise

[@owenklein1917]

Muscle loss is really overstated. I saw a study (can’t find it rn) showing that for a group of people who cut their calories a crazy amount, never lifted and never had enough protein, only 25% of the weight they lost was muscle. If you simply get a decent amount of protein and only do 1-5 sets to failure per muscle group per week, that’s more than enough to maintain muscle while losing fat.

[@lorenzoriccardi6676]

Your channel will grow quickly. Keep pushing!

[@iWannaBurnFat]

Thank you, will do!

[@davidshore3523]

A few years ago. I had heard this before. Since then, I have been looking for videos, like yours, that promote FAT LOSS over weight loss. Even water weight can be lost. Thank you for this valuable tip. I shall be watching your videos more.

[@lovegod923]

Thankyou. This is where I’m at right now. I was doing runs but it’s hard on my ankle and knee. I already had prior ankle sprains and running for is a little less sustainable for me personally. Running was great for getting my stamina up. Now I’m gonna join the gym and get into weight lifting/ machines/ maintaining form/ callisthenics. I’m also just trying to stay away from meat as a protein which I love but just trying to stay away from meat. Craving lighter foods lately. So using brown chickpeas and chickpea flour/ barley as my protein source for last couple weeks. I love brown chickpeas in salads. Already feel more active and lighter physically Now just want to progress in the gym and in fitness. 🙏🏽❤️🥰💖 sending myself love. Just being kind through the process and enjoying the journey

[@huntergoesking2090]

Sad fact about this most ppl think that its about what u eat or how much u work out that depends on how much u gain or lose weight but if u really want to lose or gain weight learn to have a calorie deficit as long as ur more active than the calories you consume u will loss weight hope my tips help someone ❤

[@unknown-xx2rv]

I already lost weight from my calorie deficit, a ton actually. I still have weight but not as much i have fat around my stomach arms and everything. Do i have to lift weights and cardio to get leaner?

[@Offlinemb]

@@unknown-xx2rv yea I believe resistance training with weights will help you wit that last touch

[@satviktripathi7263]

Totally agree with what you said in the end. Sprinkle some cardio like an icing on the cake🤟🏻

[@FlatbedJay]

Did somebody say "cake"?

[@K4R3N]

Perfect Mounir. Perfect advice.

[@iWannaBurnFat]

Appreciate it!

[@ashwinjoshwa]

Absolutely crushing it! Keep up the amazing work! 💯

[@iWannaBurnFat]

Thank you! Will do!

[@moechahine]

Great video man, keep it up

[@iWannaBurnFat]

Appreciate it!

[@nihalvn3308]

I believe that. I have taken good diet concentration of protein and workout in weight training including cardio after that i have loss fat somany but no weight

[@pasxozz7795]

Great video my friend! Keep it up

[@iWannaBurnFat]

Thank you! Will do :)

[@tdeniseechols7434]

Good. This is exactly what I'm doing. Getting the protein is tough but...

[@iWannaBurnFat]

You got this! :)

[@rickramirez751]

Hi. Which would you recommend in burning overall body fat: 1) strength training, e.g., less sets and reps, or 2) building muscle, e.g. moderate sets (10 to 20) along with moderate reps (8 to 12)? Thank you for your time.

[@KrutiRaja]

If someone is extremely obese they should do weight loss or fat loss ?

[@Funfactuals99]

Thank god, finally some good info on shorts

[@iWannaBurnFat]

Haha thank you! 💪🏼

[@MrNavien]

Great content!

[@iWannaBurnFat]

Appreciate it! 💪

[@harmonyjohnson2401]

@@iWannaBurnFat good job spreading false information 🎉

[@harshshriwas8102]

Bro currently im at 110 kg ... but i dont want to loose weight in. The same weight i want to loose fat ..

[@CaptalK]

This confusing 😢 fat vs calories vs weight 😫

[@harmonyjohnson2401]

He’s stupid don’t listen

[@asiimwemwamwenda789]

Very confusing.

[@amanofgold38]

Are crossfit style workouts considered resistance training?

[@thunda-ks7hk]

I grew up in a very primitive, wild, and challenging environment. Every day, people bullied me because of my looks. I had only a few friends, and I treated them poorly because I was unhappy. I directed my aggression and negative emotions toward them, losi

[@snehamallikarjun9272]

For fat loss which exercises and gym equipments should I use ...As of now wanted to reduce fat and water content ?

[@Nono012-zk5dd]

During my entire primary school, I was overweight. I even skipped a road trip because my class was heading to the beach, and I felt too insecure to show my body, so I didn’t want to go. My teacher asked my parents why, and they explained that I didn’t wan

[@christianoronaldo623]

Is eating at the weight i want to be in maintaance like iam 160 i want to go to 130 if so i will go to bmr and eat at maintance goal weight then do 300 cardio everyday will that work and i will probably not loose any muscle right by doing that 500 is too high to be honest

[@techbomb1504]

Any tips on gaining weight

[@mitchmcturtle6890]

Yeah but I’m 60-70 pounds overweight so I think I’ll stick to the cardio for a second

[@iWannaBurnFat]

You can do both! Weights and cardio combination :)

[@mitchmcturtle6890]

@@iWannaBurnFat you right you right

[@kenobi639]

Good content

[@iWannaBurnFat]

Thank you!

[@merosanto15]

I suffered an injury and I can’t work out for a while. I need to lose fat, not weight. I’m on the correct weight now but I have fat. How can I lose that fat and keep in shape if I’m not able to work out. The only thing I can do is walk for a short amount of time. Please help me! I’m 5’10 175 pounds. Eating 1900 calories per day. 187g of protein, 121g of carbs and 79g of fat. I have aprox 25 to 30% body fat.

[@robertrussell7358]

Good video

[@iWannaBurnFat]

Thank you!

[@Its_me_Alone398]

Nyc motivation

[@santhoshkumarp2361]

Bro... i'm 168 cm hgt skinny guy with 69kg weight but I have less muscle mass and body fat is high.. please can u tell the how to approach my body to get lean muscle mass.

[@MuhammadUmair-ib3yp]

Nice 🙂

[@iWannaBurnFat]

Thank you!

[@randylevillano4461]

Im fat i need to lose weight so i train with my dumbbells 4x a week or sometimes 3x week and i also do cardio 5x a week 💪 so i can lose weight and also have muscle

[@jacobthompson1209]

What about if you dont have much mucle to begin with but start out with more fat, does this still apply

[@Am_Pro_Og]

I wanna loose weight for now but later on loose fat

[@RenzjoyYgan-qd9zr]

Where do I find gyms

[@josephorbino1766]

I want to be shorter. I'm 5 foot 9 inches tall but I want to be under 5 foot 6

[@tulikinikini4321]

Bro caloric deficit regardless of your workout style will result in weight loss

[@iWannaBurnFat]

True, but if you focus on lifting weights, you will maintain more muscle while losing weight. That's the point.

[@ab19201920]

True, but you make it sound like an either/or choice to make. You can do cardio and watch your diet to become leaner. Then later on if you want your muscles to POP a little more - lift weights. You can do it however you want to. It's not a choose one or the other type of thing

[@firdausmahesa2931]

​@@ab19201920exactly, he thought maybe everyone would have the same goal as he is.

[@Angellozano30]

I thought this was Ryan Garcia

[@iWannaBurnFat]

Lol!

[@DancewithMannat]

Doing treadmill only loss whole body fat?

[@theeonlykxngfrank]

And how do you calculate that 1.6g per kg

[@sayantanchatterjee6644]

I don't want muscle. I want a slim body like a fast bowler

[@ismaelgabasau]

I want everything

[@DamnitsCamm]

Rico from Hannah Montana got ripped 😂

[@TLW369]

🥰

[@waheedkhan8517]

I want to loss both my weight is 97 kg

[@kulwantdhaliwal1445]

I lost 70 kilos. Cardio and weights. Especially cardio. High protein.

[@xianxua2054]

How long did it take

[@kulwantdhaliwal1445]

@@xianxua2054 2 years. I'm a personal trainer now. If you need to lose a lot of weight you must do cardio. Also cardio is just as important (if not more) as resistance training.

[@user-fl6gr7iu6f]

I am 6ft9 and I weight 45kg and I want to loose 10kg in 3 months! I have a little belly fat

[@ocelot9261]

Gain 20 kgs bruh

[@shaunakpandharipande8942]

Bro you should NOT be 45 kg, you’ll have to bulk up and gain muscle

[@swiftstarwolf5996]

Ok I have decided I want to loose weight, atleast for now 🎉🎉🎉

[@KittKattLovers]

i mean i need to gain weight because im literally skinny and never gains weight

[@waheedkhan8517]

Telk me exercise in gym and diet kindly

[@lunar1227]

Instead of lifting weights, could I do body-weight exercises like push ups/pull ups/dips and so on, to get a similar result?

[@horseshoe804]

yeah calisthenics will work too

[@Dropshot06]

To a certain point. Once you can do 25 or 30 reps before failure they will stop being as effective but still a decent alternative

[@horseshoe804]

@@Dropshot06 that's where Resistance bands enter the chat-

[@Dropshot06]

@SikeDatsDaRongNumba resistance bands only work so well. You can just fill up a backpack with heavy stuff and that works better for most things

[@vincentvanburk3479]

so if i am obese and 115 kilo i need how much protein ?????

[@iWannaBurnFat]

For individuals that are overweight or obese, I would use "goal bodyweight" rather than total bodyweight to determine protein needs.

[@sejo5057]

If you're obese measure your height in cm, than convert that measurement to grams. If you're 180cm, than take 180g of protein.

[@TheUtterTruth]

​@@sejo5057 No💀

[@Base.-2023]

You don’t need that much protein it’s all bullshit . Listen to Mike Mentzer

[@zacklovesmoney]

i weigh 60 kilograms so does that mean i eat 60 grams per day?

[@zacklovesmoney]

of protein

[@iWannaBurnFat]

I recommend 1.6g/kg. So at 60KG, that would be 96g of protein.

[@oloveaklove6576]

1.6 grams of protein is a lot. I already do 1 grams my body weight 200 grams

[@iWannaBurnFat]

1.6g per kilogram = 0.7g per pound. And use your goal bodyweight to determine protein needs (not total BW)

[@oloveaklove6576]

@@iWannaBurnFat yes 200 is my goal body weight.

[@iWannaBurnFat]

@@oloveaklove6576 In pounds I assume, not kilograms? So that would be 0.7*200 = 140g

[@oloveaklove6576]

@@iWannaBurnFat yes if we do those calculations but I do 1 gram instead of 0.7 and it’s really been working out

[@ryandeffley7652]

Good overall breakdown. Couldn't have said it better myself. I will say that people make the mistake of linking cardio to weight loss. Cardio should be done at least 3x per week simply for health benefits and heart health/vo2 max. The higher your vo2 max, the stronger you'll perform with weights which will drive muscle and BMR for fat loss.

[@skither4305]

Jesus loves you, turn to him before it’s too late!

[@cluettdasnager73]

❤

[@pandagaming6469]

Stfu don’t try to convert through fear Or on a KZbin short at all 💀

[@miroslavvalkovic9144]

i think it's time to see a doctor for you.

[@spidergod2927]

Another tip for yall eat alot of meat and eggs and drink water you'll thank me later

[@RBLXwhopper]

I want to lose weight and lose fat because im chubby and have bouncy skin as well as weighing 163.9 lbs at 12

[@mynameispie8442]

bro ur 12. doing exercise is great but at your age you need to be really careful bro. make sure your losing weight in a healthy manor and get ur parents informed with ur plans too.

[@travelfoodielove]

I lost 20 lbs just walking. Aim for over 10k steps a day and eat less or eat cleaner. U got this! ❤

[@RBLXwhopper]

@@travelfoodielove ok thanks

[@RBLXwhopper]

@@mynameispie8442 thanks

[@strangeytofficial2847]

I want to loss my face fat plxx reply

[@ahmedraza6257]

Do jogging

[@mayanksutradhar5039]

😂we bangalis have no problem with protein 😂😂😂😂

[@geteducatedyoufool4563]

Losing weight (muscle included) is not necessarily a bad thing if you have a ton of it. Run for a bus to find out why. (Yes you can still have a good cardiovascular but I doubt those with a disproportionately more amount of muscle also have an amazing stamina)

[@tonjiro1235]

I will do 1 pudh up for ever 2 likes

[@gabrielkessay6629]

Weighted vest walking for 45 minutes twice or if you can three days a week, and pumping iron will do the job just fine. Eat healthier and less than you used to. Easy.

[@jamesloganhowlettwolverine1553]

I want to exercise, but I neither want to loose weight nor fat.

[@Sonebhadra_kalakaar7080]

Pehele tu. Thoda gain kr le

[@Mr.Unknown2099]

im a runner so it doesnt matter to me

[@harmonyjohnson2401]

If you lose fat you’ll lose weight😂 stop smoking lol, the only way you won’t lose weight is if your gaining muscle along with losing fat

[@abdelilaharroub135]

Stop rambling if you didn't watch the video you tool

[@senseiEditzYT]

Nah you dont have to lift weights you cad do calisthenics and you will see the same or maybe better results

[@shannamesmail5983]

Sir help me to, Loose weight and burn fat👏👏👏🙏🙏🙏⭐️⭐️⭐️🫶🫶🫶

[@WaqarAhmed-ld2zi]

Bro no offense, but u gotta work on that posture🫡