How to Retain Muscle During Weight Loss

TIMESTAMPS
00:00 Intro
00:17 Body Recomposition
02:14 Males vs Females
02:54 Nutrition
06:30 Resistance Training
08:06 Cardio
12:37 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/35146...
pubmed.ncbi.nlm.nih.gov/34623...
pubmed.ncbi.nlm.nih.gov/26817...
pubmed.ncbi.nlm.nih.gov/35476...
ONLINE COACHING & CONSULTING
www.flowhighperformance.com/s...
BOOKS & TRAINING TEMPLATES
www.flowhighperformance.com/p...
COURSES
www.flowhighperformance.com/c...
SOCIAL MEDIA
Facebook - / flowhighperformance
Instagram - / flow.high.performance

[@CredituR]

100% solid info. Down 60+ pounds since this past summer my body fat % has steadily decreased while my muscle mass has steadily increased. It is so important to keep protein intake high while cutting to preserve/build muscle. The whole point of losing weight is to lose fat, not fat + muscle. If you are not taking your protein intake and strength training seriously while cutting weight, you are doing yourself a disservice. You can take 2 people with the same height and starting weight & body fat % and have them both lose 20 lbs and depending on their protein intake, they could both be very different body fat% by the end even though in theory they lost the same amount of weight.

[@FlowHighPerformance1]

Nice work! Yes, training and protein I take are definitely important to preserve muscle while dieting 👍

[@Mpanagiotopoulos]

Do you recommend taking protein supplements for reaching your daily protein target ? Some of them have got quite many calories, and it's tough to fit them in a low strict calorie diet without getting hungry

[@dysphoricdragon9740]

How can you tell your losing fat and gaining muscles? What ways do you track this? I'm really curious!

[@CredituR]

@@Mpanagiotopoulos The way I hit my protein goals without going over my calorie limit is usually by eating lean chicken breast, protein bars, quest protein chips, things like that I'm not big on smoothies

[@CredituR]

@@dysphoricdragon9740 The most scientifically accurate way is to get a dexa scan which measures your body composition so you can see how your body fat % & muscle mass % changes over time. Once you get to a certain point though it just becomes obvious when you look in the mirror especially when you compare to old pictures + the fact that your strength in the gym goes up

[@tripik426]

Bang on for every point. One of the only channels with no bs info.

[@reganbond61]

Unbelievably clean presentation. This one is getting saved. Bravo.

[@FlowHighPerformance1]

Glad it was helpful 👍

[@naughtiousmaximus7853]

I am pretty much building muscle while on slight deficit. My body visibly changed for the better.

[@FlowHighPerformance1]

Nice work 👍

[@user-fk8rb8ue5h]

Bear in mind that if you do lose muscle mass with weight loss you can quickly gain that muscle mass fast. Just look at malnourished afticans after a famine. No big deal losing a bit of muscle.

[@FlowHighPerformance1]

Yes, muscle regain will likely be rapid 👍

[@user-fk8rb8ue5h]

@@FlowHighPerformance1 thanks for your great information. It really is much appreciated.

[@lesterdelacruz5088]

Agree hundred percent. People over complicate cutting so much. Muscle loss is completely fine because you can gain it back quickly once you are eating enough again.

[@coach.dave.lingner]

I was thinking the same thing

[@coach.dave.lingner]

@@lesterdelacruz5088 that's simple enough if you want to do a bulk but what if you want to put mass back on without putting on the body fat

[@oreginol1]

I love how in depth this is, while still teaching us the basics. This is truly an amazing and very informational video.

[@FlowHighPerformance1]

Glad it was helpful 👍

[@joeldichter1320]

Greek yogurt + protein powder. A great protein desert

[@DaikhanYT]

Add raspberries for fiber that helps with fat loss ( I think )

[@michalisapostolakis7475]

As a greek i agree. We also eat yogurt with honey and walnuts from ancient times. Its like natural viagra too.

[@shinikamiz]

@@DaikhanYTyeah fiber makes you shit which debloats you lol

[@yoggy2207]

I tried that combo yesterday and it was so nasty that my nose actually started bleeding

[@elle7503]

​@@yoggy2207idk if ur joking but try fitffoodieselma & smoothieflip for actually easy repeatable ingredient high protein snacks

[@domoarigatoish]

I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. kzbin.infoUgkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.

[@FlowHighPerformance1]

lots

[@jenniferg3251]

This is excellent! I have watched so many videos on these topics as my current goal is to lose weight while maintaining or increasing muscle. You cover it so clearly and from a purely scientific, research-based perspective. Appreciate the articles! Thank you.

[@FlowHighPerformance1]

No problem 👍

[@davidepantucu9474]

Im a beginner and omg this is the clearest explanation ive ever seen

[@tessacarstairs5998]

exceptionally well-done! Love your content. Subscribed. Glad to find a channel that doesn’t use sensational thumbnails and titles to clickbait!

[@FlowHighPerformance1]

Glad to hear it 👍

[@faniaxd754]

Loved this video. The most useful one I’ve seen about the subject so far. Great job!

[@FlowHighPerformance1]

Glad to hear it 👍

[@leasofie6691]

The conciseness and explanatory nature of this video was so pleasing to me, thank you, I got everything mentioned in the video without a struggle

[@FlowHighPerformance1]

Great to hear, glad it was helpful 👍

[@kaiserfakinaway5909]

I've seen hundreds of videos and this video just boiled it all down into just 15 minutes? That's outrageously good!

[@FlowHighPerformance1]

glad to hear it 👍

[@Becky_Cal]

Excellent video! Well researched and backed with a very straight-forward presentation. Thank you for putting this together and for providing quantitative measures to help guide us! 👏👏

[@FlowHighPerformance1]

No problem, glad it was helpful 👍

[@Heylon1313]

Fantastic video, need to send this to my friend

[@stevenlennie]

Superb video. Thank you for just getting to the point and keeping it concise and factual

[@FlowHighPerformance1]

no problem 👍

[@RobertRedway]

Just beautiful. Captures all the latest scientific hypotheses and covers the broad spectrum of diet, resistance work and cardio, Chefs kiss

[@FlowHighPerformance1]

glad to hear it 👍

[@kutluaykupo1262]

Thanks for this great content. Scientific and concise. It is sure that you will see millions some day in the future. Thanks mate!

[@FlowHighPerformance1]

Cheers 👍

[@Reem.H.A]

Thanks!! You gained a new subscriber. Very helpful, straightforward information.

[@FlowHighPerformance1]

glad to hear it 👍

[@XIconic]

Hand down the best evidence based guide and theoretical discussion on losing weight/build muscle I ever came across.

[@FlowHighPerformance1]

glad to hear it 👍

[@bixxeworschd9107]

Probably the best video i have seen so far on this topic. Statements based on research showing and linking the source. No Source - " trust me bro". Great work.

[@FlowHighPerformance1]

Glad you enjoyed it 👍

[@jami.j2044]

Very clean and accurate info.Straight to the point.Very good video!

[@FlowHighPerformance1]

cheers 👍

[@ewitdakey8683]

this 100% the best video on this topic you provide accurate data and sound logic without the extra annecdotal fluff you usually get from fitness influencers. thank you so much.

[@FlowHighPerformance1]

glad it was helpful

[@brettw8664]

One again, a very informative video on this subject. You really do make it so simple, especially about the 'cardio' part. I am one that would always think that I'd have to perform more 'cardio' even in a deceit to reduce body fat. As you mention, that 'the diet' has more of a profound effect if this is your #1 goal. Thanks again for quality information.

[@FlowHighPerformance1]

No problem, glad the content is helpful 👍

[@marinabasily8114]

Amazing video, subscribed!

[@MikeShyu]

Comprehensive, succinct, and informative. Bravo on the video quality.

[@FlowHighPerformance1]

Glad to hear it 👍

[@fran770]

You deserve more subscribers. Amazing information!

[@FlowHighPerformance1]

👍

[@TheHuman_]

This is the type of video that, after watching, I immediately subscribe to the channel.

[@sittasuntrawanichakul7152]

clean, clear and concise info. Big thanks !!

[@FlowHighPerformance1]

no problem 👍

[@odstelitehunter]

This is the best YT channel. Thank u so much

[@FlowHighPerformance1]

No problem 👍

[@johnnyg5773]

This channel is way undderated . very informative and specific, Kudos brother!

[@FlowHighPerformance1]

Glad the content is helpful 👍

[@louquay]

Man this is brilliant and I am so happy because I am ticking all these boxes

[@FlowHighPerformance1]

Nice work 👍

[@jadefinia9976]

Love videos with no bs. Thank you!

[@FlowHighPerformance1]

No problem 👍

[@aalxndr_yt]

best vid explaining body recomp so far.

[@FlowHighPerformance1]

Glad it was helpful 👍

[@Zerobrakes]

High quality content as always! Cheers FHP

[@FlowHighPerformance1]

Glad you enjoy it 👍

[@beyourself9500]

Literally the best video on body restructuring.....i would recommend this to lot of people....great work

[@FlowHighPerformance1]

Glad you liked it 👍

[@zoeuddin7324]

loved the use of tables to clearly present info

[@FlowHighPerformance1]

glad to hear it 👍

[@Two_andahalf_devil]

THANK YOU, I love running at high intensity but something felt off while trying to balance resistance training with high cardio, now I can pinpoint why

[@fredrickgriffin]

nice 👍 and it was nice wa 0:06 😮😮

[@nhando5063]

Thanks for the information. Great Video!!!

[@FlowHighPerformance1]

No problem 👍

[@tuangplok]

Thank you, a topic i have been wondering for so long

[@FlowHighPerformance1]

no problem, glad it was helpful 👍

[@abhistraj4284]

Great information 🔥

[@mayankkhot4305]

Whenever anybody tells my anything in gym, I first come back to this channel to check 😂....I only trust this channel....this is the best channel so far❤️

[@FlowHighPerformance1]

Glad to hear the content is useful 👍

[@jadeistg]

the most helpful thing ever is to increase your protein intake. i had to learn that the hard way

[@austinjoseph2881]

This channel is literally amazing

[@FlowHighPerformance1]

Glad to hear it 👍

[@Ridhoolife]

10000000% crystal clear. Never been watched video like this. Automatically subscribed

[@FlowHighPerformance1]

Glad it was helpful 👍

[@Mr.JeffreyEchala]

This video is an absolute information bomb!🤯 The presentation is outstanding and you explain the topic like a college professor! Brilliant explanation good sir. Will definitely purchase a plan when I get the money!🙏🙏🙏

[@FlowHighPerformance1]

Glad it was helpful 👍

[@lol-ms4ff]

Very high quality 🎉😊

[@lexer2119]

I started watching this video with the intention to better my plan and gain some knowledge. But I guess I’m doing everything right. I was at 266lbs (I’m 5’10”) January 9th. Now I’m 230lbs march 31st. This video is absolutely right. I have lost a lot of weight and packed a lot of muscle. I’m more toned. I’ve been losing 3-4 pounds a week. High protein intake. Whole Foods. No sugars, specially added sugars. All complex carbs. I eat about 1500-1900 calories a day. Yes, I’m at a bigger deficit than I should be. But it’s worked out. I guess I depends on the person. I’ve still gained muscle and lost a lot of weight. The only thing I lack is enough sleep. I get about 6-7 hours a day

[@FlowHighPerformance1]

Nice work 👍

[@jwfmh5091]

What's your protien and carb intake

[@TheTurtle609]

That video is a masterpiece 👏

[@Xxswigle]

great information especially for anyone who is bulking and cutting. Great way to show the importance of diet on a cut (calorie deficit) in order to hold onto the muscle mass you gained during your bulk (calorie surplus).

[@FlowHighPerformance1]

Glad it was helpful 👍

[@santaskiddo7503]

Excellent and hit the nail on the head.

[@FlowHighPerformance1]

Cheers 👍

[@markdpricemusic1574]

Super-duper helpful and crystal clear explanation. Many thanks.

[@FlowHighPerformance1]

no problem 👍

[@Yahmuddacapiche]

Great video. All the good real info on cutting and muscle maintenance

[@Jakereviewsall]

I got up to 320ish, I focused on weight loss and mostly low carb, and got down to 243, last month I switched gears to muscle building while still slowly losing fat. This last week I slowly started introducing a few carbs back but better choices and still no sugar stuff. According to these calculations I should be eating over 300g of carbs a day and that is a lot when I have been eating 20 a day.

[@FlowHighPerformance1]

That should be fine as long as you are still in a calorie deficit 👍

[@Duckathan]

I used to focus on carbs HEAVILY. Don't do it. Focus on keeping protein and fat around 60% of the total, and carbs around 40% of the total. The main focus should be the calorie intake/defecit and obviously resistance training and cardio.

[@jakecavendish3470]

I wish all of youtube health videos were like this format

[@Car_Factory_007]

This video is much needed Thanks man🏋‍♂️

[@FlowHighPerformance1]

no problem 👍

[@kukuruznobrasno1159]

Great video! Several high quality papers showcase that improved aerobic capacity can help muscle hypertrophy - through adaptations to capillaries and enzyme activity. Remember CICO isn't the only thing that effects muscle hypertrophy, it's also the biomolecular activities that influence the signalling cascade to protein synthesis!

[@FlowHighPerformance1]

Very interesting. Haven't seen these papers, but I'll definitely look into it 👍

[@rawenpasha]

Outstanding video!

[@FlowHighPerformance1]

cheers 👍

[@datrebilmodeerf8146]

Excellent.

[@davidk9519]

Superb presentation content and fantastic delivery. Great work.

[@FlowHighPerformance1]

Cheers 👍

[@aarondesantiago3518]

This is the first video I watched beginning to end in forever

[@FlowHighPerformance1]

glad you enjoyed it 👍

[@MentalThingsIsScary]

Greatly appreciate your channel. I always end up taking multiple screenshots and then adding them into documents on my phone so that I can reference them at any time. Your presentations are great and super easy to follow outside of coming back to your channel (because at times, it's not possible and documents are nice and easy reference material)

[@FlowHighPerformance1]

Glad you enjoy the content 👍

[@nikunjmishra7293]

Excellent vid! Thanks

[@FlowHighPerformance1]

no problem 👍

[@BuzzFish]

I started to gain weight after covid and just didn’t stop til last November when I ended up at around 260lbs I’m 6’1 and I’ve been lifting for about 2 years so my bench press was already close to my then body weight. I decided to try cutting the weight down and I went from 260 to 218 over the course of 5 months. I could’ve used some of these tips! Ended up losing some muscle in the process, I think a bit over a pound. We’ll rebound though! I love seeing these stories so I thought I’d drop my own.

[@FlowHighPerformance1]

Thanks for sharing, always good to hear peoples stories 👍

[@mahxylim7983]

Thanks for the info!

[@FlowHighPerformance1]

no problem 👍

[@pritamdas7630]

Many thanks for making such good video.

[@FlowHighPerformance1]

No problem 👍

[@newzealandspotlightersasso9181]

I've been looking for a video like this for a while

[@FlowHighPerformance1]

Hope it was helpful 👍

[@newzealandspotlightersasso9181]

@@FlowHighPerformance1 fantastic. I've lost 11kg since start of Dec but I just tore all my ligaments off my ankle yesterday so I'm not sure what's going to happen.

[@FlowHighPerformance1]

Sorry to hear that. I hope for a fast recovery 🤞

[@yourmother2167]

Great video, very informative

[@FlowHighPerformance1]

Cheers 👍

[@danakim9581]

If I were a professor, I would definitely give u an A++++. Outstanding video👍👍 Thanks!

[@FlowHighPerformance1]

Glad to hear it 👍

[@lukerobinson9902]

This video was so very helpful. Thank you very much and god bless you.

[@FlowHighPerformance1]

Glad it was helpful 👍

[@ramishaltaf2129]

Excellent, thanks for efforts

[@FlowHighPerformance1]

no problem 👍

[@ThePeterR66]

amazing work: thank you

[@FlowHighPerformance1]

No problem 👍

[@lyzamatillano3699]

solid info is making me a bit sleepy but this is so much reliable than any other vids

[@FlowHighPerformance1]

not sure if this is a diss or compliment

[@TimEnjoysGnocchis]

I think this was highly informative. The only thing thats missing IMO is a little segment on 16-hour fasting etc. good video!

[@FlowHighPerformance1]

cheers! I plan on making a future video on intermittent fasting 👍

[@julioreyram]

This video is beautiful. Very clear and understandable, thanks! I learnt so much more than I expected lol

[@FlowHighPerformance1]

Glad it was helpful 👍

[@Jess-wt8zh]

Thank you so much for this

[@FlowHighPerformance1]

No problem 👍

[@nboss968]

Stick to the fundamentals. Challenge yourself. Be consistent. Get active and get after it.

[@FateMasterBGB]

Thanks for the video and also including rest times between sets. For some reason in most gyms in my country, every fitness trainer will tell you "you must only rest around 45 seconds between sets, not more". I always found that weird since when I do compound lifts I do rest around 3 minutes since this allows me to lift with more weight and do more reps.

[@FlowHighPerformance1]

Yes, longer rest periods generally promote greater muscle growth - at least for compound lifts 👍

[@noorsabah1766]

Can I do cardio strength training ?

[@Aerosklice]

if you're in a gym that's shared with other people, shorter rest means more machines availability. Do your rest in the way that works for you

[@iambablina]

Awesome video! 10/10

[@FlowHighPerformance1]

cheers 👍

[@boiii6354]

This is gonna be important since im gonna go on a weightloss soon

[@jf8138]

1 hour of cardio, is typically about 1000 calories, for me. I have found it to be PHENOMENALLY successful. But it is WAY more effective while also dieting. Literally 3x faster

[@mariamberidze2052]

thank you, great video

[@FlowHighPerformance1]

No problem 👍

[@shahfibre]

Great video. Everything backed by scientific research

[@FlowHighPerformance1]

Cheers 👍

[@ayparillo]

Great video as always! As a beginner, your content has been very helpful. I do have a request, however: I'd love to see a video about stretching and how it affects performance/muscle growth. Should it be done before a workout, or after? Should you do moderate stretching more often, or have a day dedicated to doing something more intense? Should you stretch a muscle when it's really sore, or wait until it gets better? Etc. I've been hearing a surprising amount of conflicting opinions on these sorts of questions. Thought you'd be the perfect one to set it straight if possible lol.

[@FlowHighPerformance1]

Glad you enjoy the content. Will definitely consider this for a future video 👍

[@saveangelsmind]

Thank you it was so informative🫐

[@FlowHighPerformance1]

No problem 👍

[@foxdogs1st]

Disclaimer, there's only so low in bodyfat % each individual can go before the body will certainly dump muscle mass. The body doesn't want to carry around extra weight if it doesn't have to, especially in a low calorie lifestyle. As a person who is natural leaner..my muscle mass directly follows my overall weight and performance will likely decrease in a deficit. A long time ago I was told muscle burns fat, meaning the more muscle mass you build the more fat will be burning naturally. However, it takes a long time to build muscle mass. Women generally carry more bodyfat, so that's likely why they retain muscle, it all relative. 👍

[@FlowHighPerformance1]

Well said 👍

[@techBRO1024]

Really amazing work. Thank You!

[@FlowHighPerformance1]

No problem 👍

[@percentile5247]

Unless you are training for some bodybuilding competition i dont understand the obsession of people cutting cardio from their training. It is SO important for your cardiovascular health it shouldn't even be a question for most people. I remember when i stopped doing cardio for a year and just lifted weights. I got stronger but when i went for a run i was literally dying

[@FlowHighPerformance1]

This is a good point. For most people, some cardio is going to be beneficial. However, for those want to MAXIMISE muscle growth, excessive cardio might not be as helpful 👍

[@mastertrey4683]

@@FlowHighPerformance1 A lot of very low intensity cardio is just straight up good for body composition. Especially high volumes of walking, 10-20,000 steps a day, some people get even more. It’s not really traditional “cardio” that people think of. But its still very good for your heart, doesnt interfere with hypertrophy in fact it aids with recovery. Builds work capacity. And most importantly, it burns a bunch of calories which means you can eat more on a cut. 10,000 steps is 500 calories and even more if you’re big. Get more protein get more fat and micros. Theres a reason the greatest bodybuilders in the world do cardio. When done properly it actually adds to bodybuilding, not take away from

[@FlowHighPerformance1]

100% agree. I think a high daily step count is good for numerous reasons as you listed 👍

[@smrvy]

Maximize muscle growth but not be able to walk up flights of stairs without loosing your breathe…

[@chronos2669]

Intense training is very cardiovascular. It’s not an obsession, don’t be so aggressive against people’s preferences. My heart rate gets way higher when lifting than when running. You probably don’t train hard enough.

[@elizabethyowan8107]

Sucha clear explanation. Tq so much sir ❤

[@FlowHighPerformance1]

no problem 👍

[@MariamTalks]

This is so helpful omg

[@FlowHighPerformance1]

Glad to hear it 👍

[@thexavier666]

Excellent video. This basically summarizes everything that I've learnt about training over a period of a year. One thing I'd like to add is that some compound movements can be so exhausting that having a good cardio base can be useful. So a few sessions of light cardio (say 20 min) per week can be a great way to assist heavy compound exercises (specially squats and deadlifts).

[@FlowHighPerformance1]

For sure. And some extra cardio is certainly going to be beneficial from a general health standpoint 👍

[@Impchic6]

First of all…your channel is amazing, thank you for this priceless content. Now a question…are the calculations for daily protein based on total kg of body weight or on kgs of lean body mass? LBM was specifically called out in one area but not in protein calculation rows on the chart.

[@FlowHighPerformance1]

These recommendations are based on total bodyweight. Check out this video on how to individualise protein intake based on lean mass kzbin.info/www/bejne/qpC4gq1opbmjh8U

[@Impchic6]

@@FlowHighPerformance1 Thanks!

[@Giaa...]

It looks like the overall calories were on lean body mass but the macros were done on actual bodyweight... So I'd just do the macros

[@manbeast222none4]

I had trouble getting rid of waistline and lower back fat. I walk alot but I didn't do cardio persay.. I adjusted my diet several times and I just couldn't get rid of it. I have a love for baked foods like pie and donuts...I would have it every other week. I cut those out...added more protein to my diet and I run on my treadmill 20 minutes two days a week and do resistance training 3-4 days a week. I bought more food that have less calories and more protein. I know in my pic I look cut but you don't see that fat on my waistline. I've seen a big improvement but still got ways to go!!!

[@FlowHighPerformance1]

Glad to hear you have been seeing results. Keep up the great work 👍

[@FastFlashGaming]

Having some fat is a good thing brother, with time and consistency that fat will eventually come off. Just remember where you came from and where you’re headed.

[@SubhanMahmood1]

Great video! I am currently writing a annual training programme for a professional boxing do you have any videos which could guide me on the process

[@FlowHighPerformance1]

This video should help kzbin.info/www/bejne/hafHlo2BqcSGaq8

[@johannesklinger7718]

I fucking love this video, It says everything i learned in over a year about fitness

[@FlowHighPerformance1]

glad it was helpful 👍

[@soleo.x]

I just wanted to add that body weight exercises are great if you are a complete beginner. I am a 19 year old, skinny fat woman who works 52 hours a week while preparing for tertiary education. My height is 165cm. A month ago I weighed 58.7kg with 32% body fat and only 37kg of muscle mass. Today I weigh 57.5kg with 27% body fat and 39kg of muscle mass. The only thing I added was weekly yoga classes, though these classes seem more like pilates bc we have reps and all. The classes are about an hour and a half, no added weights. Also, for more context I work at a pharmacy and nutrition centre so I am usually walking around carrying our stock or cutting pills or helping our elderly regulars carry things to their cars- so I am relatively active, and I get at least 6 hours of undisturbed sleep every night.

[@FlowHighPerformance1]

Yes, any form of exercise will provide somewhat of a hypertrophic stimulus for complete beginners 👍

[@atteindresiempredad]

very interesting

[@mohammedraed8279]

Thanks!

[@FlowHighPerformance1]

No problem, appreciate the kind donation 🙏

[@offendedliberal6374]

In my experience, I'm building muscle pretty well. I've lost 60ish pounds in like 4 months, all while building solid muscle and good strength. I'm just keeping my protein high.

[@FlowHighPerformance1]

great work 💪