Lose Body Fat Without Losing Muscle, Slowing Your Metabolism

[@marco_cee_]

Lift heavy. Reduce carbs. Prioritise protein intake. Shorten feeding window. This has always worked for me.

[@ZeroRegen]

Lifting heavy would require you to be consuming enough carbs

[@marco_cee_]

@@ZeroRegen the average person has far too many carbs in their diet as far as a carb/protein ratio is concerned. I didn't say don't eat any carbs; I said reduce them, and up your overall protein intake.

[@ZeroRegen]

@@marco_cee_ I understand you didn't say to eliminate them, but the general advice of reducing carbs usually means to be low carb. There's certainly a way to consume too many carbs, but I feel like if you're eating high protein and resistance training, you're way better off than a sedentary person that's eating processed stuff. Perhaps optimizing carb intake would be better phrasing because it would imply that you're tailoring your carb intake to your needs

[@v2mp1re]

I would say reduce or even eliminate processed carbs - especially fake bread, buns etc. Keep plate clean, focus on real food - fresh fruits are one of the best sources of energy before hard workout.

[@pinksupremacy6076]

@@ZeroRegen U dont need that much. 100 grams of carbs is well enough for most people. I'd go as low as 50-70 grams of carbs even if you lift.

[@New_Creature_]

Fun fact: Ceylon cinnamon does exactly what metformin does, without the side effects. Metabolic health is everything.

[@Danny1.414]

and Berberine

[@New_Creature_]

@@Danny1.414 that's a true statement. That's why I take one pill that has berberine ceylon cinnamon chromium tumeric and apple cider vinegar

[@apl2606]

Interesting. I love cinnamon. Is there any science to back that up. How much would I need for a significant effect and how can I detect the effectiveness?

[@videoagogo1]

@@apl2606 It must NOT be the Cassia cinnamon .. as it has much higher amount of the chemical coumarin which over time can become toxic to the Liver

[@thithi4520]

​@@apl2606I'd like to know how much to consume too

[@lilytea3]

0:04: 🔑 To lose body fat and maintain weight loss, it is important to focus on strategies that preserve lean muscle mass and activate brown adipose tissue. 3:02: ⚖ Weight loss drugs cause weight loss but also lead to the loss of lean muscle mass, making weight regain likely. 5:45: 💪 Resistance training is crucial for preserving lean muscle mass and increasing energy expenditure during weight loss. 8:47: ⭐ Optimizing protein and activating brown adipose tissue are important for sustained weight management and overall metabolic health. 11:47: 🌡 Consistency in exposing oneself to cold temperatures can lead to favorable metabolic changes in brown adipose tissue. 15:26: 🥶 Deliberate cold exposure therapy can help activate brown fat and improve overall health. Recap by Tammy AI

[@itsem6445]

Thanks!!

[@annelbeab8124]

Thx

[@smooth_pursuit]

You can feel the heat being generated inside once the shivering switches off! I sit there and think of all the brown fat I’m making. 😀

[@SeanEidt]

How cold and how long

[@smooth_pursuit]

@@SeanEidt 5 minutes, as cold as you can, but you have to build up a regular practice

[@capcomfan82]

The sad part about great videos like this is the people who absolutely need to watch wont watch or wont care. Lots of people who do watch are doing these things already. This is the material they should be teaching in highschool as standard throughout college as a requirement. The future generations will greatly benefit. But we all know this wont happen.

[@jodyjackson5475]

That wouldn’t fit in with the plan

[@Boss0Leeny]

He needs to shorten the videos to UNDER 10mins each --- easily "watchable" size

[@LatimusChadimus]

I really appreciate you constantly saying resistance training instead of weightlifting because the average Gym Bro does not lift

[@franklinbruce7121]

THIS is the video I have been WAITING for !!!!!! AWESOME as always 👍🏾👍🏾👍🏾👍🏾👍🏾 About to watch again, right now

[@simplehealthyliving4681]

Another top tier video from Mike.

[@pinksupremacy6076]

Wouldnt this sort of also go for sauna and heat stress? Of course no brown fat will be produced but it should help with muscle preservation and hormonal optimization - and some calories burnt!

[@camcorp]

Intermittent fasting didn’t really work for me. My last meal is over by 7pm Now I eat boiled eggs in the morning around 7am. I restarted 150 min of cardio a week and dropped my portion sizes and started lifting a little heavier at the gym. I’m 53 and feeling better. But I must say do what works for you and mix it up every now and then.

[@JohnSmith-zs1bf]

I prefer ETRF and the research is better too. It's essentially IF but your window is earlier and you sleep better.

[@camcorp]

@@JohnSmith-zs1bf exactly

[@mannygonzales1985]

It's really just a tool that can help. At the end of the day, it's your overall diet and calories consumed. Eat less than your maintenance calories and you'll lose fat. It's helped me in the past, but it's not an end all be all.

[@camcorp]

@@mannygonzales1985 perfect ! i agree. thats the way i look at it

[@BoeserWolf1977]

I have a question regarding all your sauna and cold content. Years ago I met a cardiologist in the sauna, and he explained to me that it is neither the heat nor the cold, but the fast change between heat and cold that trains the body and gives most of the benefits. So having the cold bath or showers directly after the sauna is very important according to him. As far as I have seen, you only cover heat or cold independently. Do you have any data or opinion on the effect of the combination? So e.g. 15 to 25 minutes sauna followed by 5 to 15 minutes in the ice bath instead of doing heat and cold exposure independently?

[@brianrogers5215]

Probably one of the factors of being a bit leaner up here in Canada is freezing all winter long lol.

[@iss8504]

Only if you go outside and get cold. I used to live in Manitoba and there are lots of obese people

[@roustabout4fun]

Always Up for motivation! Looking forward to my river swim and feel the change of season.

[@brandon1603]

What time of the day would work best? Before or after a workout? How long after or before? Thanks Mike for the top shelf info!🤙

[@georgsimpson3378]

NOT after Workout- reduces the muscle growth.

[@braden1990]

Always appreciate your insights Mike!

[@pticman]

But...in Las Vegas summers the tap water is warm. That cold barrel won't work

[@christophernevels7794]

More muscle higher metabolism

[@newtonty]

Semaglutide (Ozempic/Wegovy/Rybelsus) is not catabolic (catabolic means muscle loss in simple terms) nor is it anabolic (muscle growth). It has no impact either way. I could go into great detail, but the short and simple on why people would lose muscle mass on this drug is because their protein intake along with overall caloric intake is not high enough due to the appetite suppression. If you keep your caloric deficit reasonable and protein high, muscle wasting will not be an issue.

[@videoagogo1]

True ... I note that no one seems to mention that in one of these analysis (using DEXA)the placebo group lost more lean mass than fat mass! 🙄

[@BaseballDadAz]

Hat tip to Mike and his Berberine product. I switched to 1 cup only of black coffee in the am, some butcher box burgers at lunch, and then later Myoxience Berberine… I’ve gone from 203-193 in 2 weeks , and one of those weeks I was sitting around a camp fire (other week was Orange Theory 3x a week) Thanks for keeping your foot on the gas w everything you are navigating these days…

[@CarbageMan]

I've become a huge fan of -complex- compound kinetic exercises, such as those with kettlebells and heavy clubs. In addition to maintaining muscle, these support the fast-twitch and core musculature. If you want to get pretty, maybe the Nautilus machines and barbells are for you, but if you want to be #HardToKill, throwing weight around helps. The kinetic exercises also burn a lot of blood sugar. I was stalled, and felt I had lost more muscle mass than I should have. This is helping. I also like to get my walks early in the morning with shorts and a tank top (this time of year), making me feel just a little uncomfortably cold. I'm practicing soleus twitching (which can be semi-voluntary, unlike soleus push-ups) while at my desk, and it seems to have an effect on my blood sugar.

[@chingonbass]

Same, I've neglected the kettlebells for a few months and I move like it now. 😂

[@brawndothethirstmutilator9848]

Same. My primary weight training is in the form of kettlebells, clubs and maces. I also crawl, carry heavy things farmers-carry style, and heavy carries walking on a 2x4 balance beam. I do some parallette and gymnastics ring work. Been doing this for over a decade (over 2 decades with the kettlebelling). The p-bars and rings are fairly new for me.

[@brawndothethirstmutilator9848]

…btw I think I’ve seen you around Wildman’s videos. I learned heavy clubs from Circular Strength Training (CST), the same place Wildman learned from, and I remember him from the old DragonDoor kettlebell forums back in the mid-2000’s. Keep swinging!

[@CarbageMan]

@@brawndothethirstmutilator9848 Yeah, I've seen you around too. 😉

[@paulatreides0777]

Agreed

[@endthefed5304]

Is the cold exposure as beneficial for ectomorphs as it is for mesomorphs or endomorphs?

[@scottheitmanmarinesurvey3557]

hmm, what represents overexercise?

[@haidersyed6554]

Please keep your videos around 10 minutes and summarize key points

[@Emma.E.Emerson]

It took me 7 or 9 months to lose 16 plandemic pounds. I am 62, so it took longer. I also slightly gained muscles by going from 8 lb hand weights to 10 lb hand weights. I walk the same ..about 4 miles a day plus another 15 to 30 minutes of floor and standing exercises besides weights 5 Times a week. It takes me about 11 to 12 minute for a mile...15 if tired. Older age does not mean you can stay slim. I did not mind the time it took. I think when you have less weight to lose, takes longer anyway.

[@CarbageMan]

That's great! I've worked on converting plandemic pounds to muscle instead of focusing on losing weight, and it seems to be working. I'm gradually losing a few pounds now, too, after improving my core strength.

[@Emma.E.Emerson]

@@CarbageMan Very cool. Good to hear positivity actions!!! Bravo.

[@brawndothethirstmutilator9848]

Great work! Have you thought about adding that extra weight to your torso instead of hand weights? It has less tendency to alter your gait cycle and is both more comfortable and has a higher limit to how much weight you can add. A weight vest or a backpack with a good quality yoke and hip strap are my go-to choices.

[@Emma.E.Emerson]

@@brawndothethirstmutilator9848 I never heard of this. I will look up online where to purchase. Thank you, thank you.

[@OsAbliNgin911]

Cold therapy can make you eat more calories and crave more carbs if you do it too much. I have one of those cold therapy vests. If you do it too much you can consume too much calories and gain weight if you are not careful. One of the inventors of the cold vest products told me he even had to take a break from using cold therapy for that reason. It is best to ease yourself into cold therapy until your body is used to it otherwise it will be a shock to the system. Start with simple ways to activate burn fat. Take a cold shower, sleep in a cool room or even sleep naked if you can. Do that first before you take a deep dive into cold therapy.

[@lavellans]

Can bodyweight, bands, and free weights be enough resistance? I don’t often see literature of no machines use.

[@kostar500]

Walking 1 hour or 2 hours a day plus low carb helped me. Probably the best way to go since im type 2 diabetic

[@BatmanBoss]

Thanks buddy!

[@danielvillarreal6610]

I don’t have space for a tub in my teeny-weeny apartment. To what extent can I replicate the benefits of a cold plunge in my shower? How long should I stand under the cold water?

[@kurakuson]

Pulling sled sprint interval routine.

[@rudystudios]

Great video!

[@toobtob]

What are your thoughts on carb cycling?

[@31446963048]

Is there an optimum time of day to do this?

[@CathyPopMuzik]

What is the impact of extreme heat vs. extreme cold exposure.

[@randumb2295]

Semaglutide does not cause muscle loss. It is the absence of muscle stimulation via resistance, training, and inadequate protein intake while in a caloric deficit which causes the muscle loss. When providing information, it is important remain objective, and not let your opinions corrupt the information.

[@silviadavella4856]

Hi love your videos !!! What is your favorite protein ?

[@apl2606]

I can't help but think that cold plunges are the current fad after intermittent fasting (which works for weightloss only because of the calorie deficit).

[@seanolivas9148]

I’ve thought about this as well. That and I’m a CA guy and don’t like cold lol. Though fasting after 3 to 7 days does seem to trigger a huge cascade of genetic switches. Cold water seems to be less invasive to also trigger genetic changes

[@apl2606]

@@seanolivas9148 Fasting for several days in a row sounds horrible to me. I'd rather cold plunge. I am not keen on either, however. 😂

[@iss8504]

​@@apl2606it sounds horrible but actually it's addictive after a while. I have done a cold shower daily for 18 months, i just love it. My fave day of the week is day 2 of the fast. I save all my difficult work to do between 36 and 48 hours fasted. And yet, 2 years ago the idea of either was unthinkable. You have to try it for a few weeks before you judge it.

As usual wonderful content in this video! Thank you for your constant work Mike 👌

[@momoco2525]

thank you

[@AI_Talks_About_The_Bible]

I am VERY remorseful. I never took any weight training seriously. I am 53. I want to begin immediately to keep, and add as much musculature as possible. Even if that’s only 5 pounds of muscle over the next 40 years…. I want it. Where do I start???? (I am not obese, I am borderline “overweight” BMI 22%). Help!!

[@22steps]

I’m interested in learning about the same. If I find anything I’ll share with you here. Definitely learned some things here, but isn’t all we need to know in this circumstance.

[@ianbuick8946]

I need a direction on how to gain weight healthy. Can someone point to where to start?

[@CarnivoreAnesthetist]

Hey Mike. I just ordered the cold plunge. I do have another question. Do you have a sauna? Is there one that you recommend?

[@martinepeters9891]

In the Netherlands we have a way to stay lean: portion control. We're so appalled by the portions we get when on vacation in the USA. Wim Hof is Dutch and knows the importance of a cold bath.

[@abrin5508]

You don't have to eat them. You take half home for a free dinner the next night. Usually Europeans who don't understand how it works in the USA make this comment.

[@carlasledge5032]

How does this process effect a person who has no thyroid? 😮 .....?

[@JV-ks3eb]

Increase muscle first before trying to lose fat. Much easier to lose fat.

[@nickma71]

I like his channel. I like that he showed that it isn't possibly an oversight that McDonald's was left open and the gym was closed, which made the problem worse. People have to accept that collusions actually happen and they are nefarious, which is why it happens behind closed doors. Triglycerides (fat) is burned only by the enzyme lipase which breaks it down for use. Lipase is activated in the absence of insulin. This isn't debatable. Terms like calories and metabolism are misleading and don't mean what people think they mean. Lipase does not break down muscle tissue. The body does not work that way. For the record, fasting increases HGH. I should point out HIIT increases Iipase, in the absence of insulin.

[@JV-ks3eb]

Reduce carbs, do light to moderate cardio for example walking. Lift weight but not heavy and not too intense when trying to lose fat. This is if your already reached your muscle goals.

[@fatillacing4131]

Why not heavy? Why cardio over HIIT? I've heard the exact opposite ie. lift heavy, workout HIIT-stay far clear of cardio for visceral fat reduction.

[@JV-ks3eb]

@fatillacing4131 I should have put what works for me. I ve found that doing heavy weights and HIIT, I lose more muscle than visceral fat whilst in a calorie deficit. I've found that doing low to moderate cardio I stay in the fat burning range instead of using carbohydrates when you're doing HIIT. It does mean much longer sessions of walking, but I incorporate that into my daily activities. Doing the light weights helps keep my caloric deficit as I'm not trying to build muscle at this point. This seems to be more muscle friendly for me as I don't want to eat into my muscle gains. I find it very difficult to build muscle and lose fat at the same time. I work on build muscle as my primary goal, then move to shifting fat as a separate process all together.

[@ethercept]

How come non of your shirts are available in LG? ...S, M, XL ...medium doesn't work with my shoulders! 😂 Cheers, great video as always! Stay cold! 🥶

[@bigpicturegains]

Unless people want to look like sticks & eat very little food daily, the goal should be body recomposition, not weight loss.

[@helenahandkart1857]

Great point👍

[@jrzlz]

you can't recompose 400lb of fat into muscle... you need to lose weight...

[@bigpicturegains]

@@jrzlz In extreme cases you do need more drastic caloric control of course. I’m just saying in general people shouldn’t be focused on the scale, it’s an improved body composition that should be the focus.

[@CarbageMan]

I'd say that's generally true, but there are a lot of heavily muscled fat people out there, and it's visceral fat, so weight loss can still play a role.

[@AncientYouth64]

I have never and would never get in an ice barrel, i retain 12% bf all year round and a sub 30 inch waist.....just eat, train and sleep appropriately.....no magic bullets required

[@camronrubin8599]

your body will hold on to muscle at all costs . Unless you have single digit body fat your body will lose muscle very very slowly and prefers to burn fat. You can gain muscle 10x faster than you lose it

[@22steps]

Is this true at any age?

[@camronrubin8599]

@@22steps yes . they say it gets harder to build muscle as you get older but im only 25 so I can’t comment but I imagine that if you know what you are doing you can still grow slabs of muscle even as as senior citizen . The sooner you start the better. Lifting weights will prevent your body from falling apart if you do it correctly

[@DroopyWorm]

You'll need more protein when you're older, but yes to all this

[@avgeek-and-fashion]

Cold exposure leads to increase in appetite. This is known by competitive swimmers since early 1900's.

[@breg9476]

Mike, what about shoveling snow in minimal clothing? Will the heat generated from shoveling negate the effort of minimal clothing? I think I can do that vs cold showers and I've no extra money. thanks!

[@CarbageMan]

I've shoveled snow in the middle of the night before, wearing just shorts. Granted, it was a warm evening (about 30 degrees) and the air was still, but I didn't feel the least bit cold. What caused me to do it was that we got 4 feet of snow, and I wanted to burrow my way into the back yard and onto my back deck before the snow melted so I could run the snowblower the next morning. 😂

[@CarbageMan]

@@leol9257 It's warm for a late-winter night after getting four feet of snow.

[@fatillacing4131]

@@leol9257 it's a dry cold...

[@GuidetteExpert]

Walking every other day x amount of steps works. If I lift I tend to get super hungry and end up binge eating.

[@steve1711]

Can't imagine anything more unpleasant than cold showers or an ice bath. I do OMAD, low carb, run and lift weights. No way am I going to do ice baths. Seems like this is the latest fad.

[@paulgal]

Tbh if you’re too much of a pussy to be cold for 5-10mins then you’ll never get in shape .

[@ddcrocky3831]

Omg time stamps man

[@kdnofyudbn5918]

Ice cold baths have been around since the 70s

[@TonyMoze]

I’ve been hearing two sides of prolonged fasting… Some say you can do 72 hours ONCE every month, other say bi-weekly, from doctors and other social media influencers like this gentlemen. I love doing it but just want to make sure I’m not wrecking my metabolism. I am still in the over weight class with body fat of 15.5% And fasting has helped me losing weight and looking ripped but curious 🧐

[@CarbageMan]

In my opinion, the frequency has to do with two things: maintaining adequate protein, and avoiding a lower set point of calorie consumption. If you eat "fully," regularly enough and mind protein, extended fasts should be okay, but I, personally, wouldn't do any more than 60 hours or so frequently, in exchange for a 5-10 day fast quarterly. My preference is to fast a day or two on weekends, but not _every_ weekend. I give blood regularly, so on the weekend I give blood, I don't fast.

[@TonyMoze]

@@CarbageMan you said frequently on the 60 hour fasts - how frequent is frequent?

[@brawndothethirstmutilator9848]

With 72 hours plus, when in doubt err on the side less frequency. It’s not a sprint. You have years and years ahead of you to get those fasting opportunities in.

[@CarbageMan]

@@TonyMoze I do those every couple weeks or so. Some weekends I'll do about 40 hours, and some, I'll do about 60, and some I won't fast.

[@TonyMoze]

@@CarbageMan OK. That’s awesome! I have been noticing. This is consistent from various videos that it’s OK to do up to 72 hours every other week. Love it!

[@mattweiler1672]

Semaglutide works amazing and can work at reducing only fat if you combine with resistance training, fasting and prioritize protein..none of the studies bashing it account for these variables..

[@chrisc1564]

Mike your content is becoming very scientific and convoluted lately.

[@saliyafitness]

I take anyone to his fitness goal.

[@TurKishsoulja]

What's the point of the study if they don't say how cold? Is it cold as in a winter's day? a cold shower? seems like a grift tbh

[@danblack6662]

Ice barrel, $1,200 US 🙄🙄🙄 sure, I've got that lying around between my couch cushions.

[@kathya1956]

i cannot even take a short cold shower. very difficult man

[@fatillacing4131]

that's what makes it so rewarding. I used to think I couldn't either, it really is mind over matter.

[@michaelcariello6233]

Just do a Ketogenic diet and you don’t have to me in “caloric deficit”

[@CarbageMan]

I'm afraid you misunderstand the concept. While a caloric deficit alone doesn't necessarily cause everyone to lose weight, everyone who loses weight is in a caloric deficit. The misinformation (on both sides of the CICO argument) is harmful.

[@Jdm5299]

​@CarbageMan that's exactly what a caloric deficit is. Looking at your name no surprise you spread misinfo.

[@CarbageMan]

@@Jdm5299 You have reading comprehension issues.

[@lifemasterkris1865]

Translation: there’s “no free lunch”. So get your flabby self to the gym and in the sauna, and put in the work!

[@MV-nt4bq]

You can’t make a video without some promotion or ad to save your life

[@LatimusChadimus]

It's pretty much 70° here, after eating that pound of beef for breakfast I went to the trail to walk one mile and there was this older woman walking with her cell phone in her hand that not only had compression pants down to wear ankles, she is wearing a sweatshirt in the sun was just starting to come out the wind started to blow that she put her hood on. I'm sure if you swapped that pair of compression pants for sweatpants you would know she has far more white fat tissue than muscle and brown fat tissue yet I'm just glad she was moving. Cold showers aren't even cold if you let yourself get to that point

[@teambelltraining8958]

By the way, Ice baths, carnivore based meals and IF is my strategy while using Semaglutide at the 2.4 level

[@theworld-plex-funadventure8352]

How to lose muscle? I hate muscle. I want to be small.

[@eliasmodernell3348]

Can you talk about dry fast? Thanks

[@icybrain8943]

curse my cold urticaria

[@teambelltraining8958]

Semaglutide can help to get you to a workable weight, ONLY if they continue to eat well and weight train. The body burns fat like crazy using this method on that expensive ass drug! Lol

[@franke102]

Brown adipose tissue is about 1-5% of your average humans adipose tissue. Talk about a non-factor.

[@2ndstreetmarvel]

💪🏿💪🏿

[@nicholasmartinez6043]

Eat clen, tren hard, anavar give up!

[@pointshealthcoaching8474]

Willful ignorance combined with worshipping a number on a scale... sad....

[@askingwhy123]

Your analysis is very sketchy. Sedentary people who sharply curtail calories & don't add dietary protein will lose lean muscle mass: duh! That's much different than your claim that GLP1 agonists cause muscle mass.

[@G78956]

lol ice barrel sucks

[@Jdm5299]

You're not a fitness channel let alone a nutrition channel. If people want real info go to Layne Norton.

[@judge831]

I can't take you seriously with that haircut.