BEST Strategy To Losing Body Fat And Building Muscle Mass

[@kevinfromrhodeisland]

Calorie deficit. High protein. Progressive overload. Done. Stop complicating it

[@DD-fr5lt]

💪

[@fjohnso1985]

@@DD-fr5lt do you increase your carb intake for fuel

[@DD-fr5lt]

@@fjohnso1985 only on heavy day's. Leg or pull up day. I fast 20 hours a day 5 days a week and have a very physical job. I time my meals around my training. That's when I'll use carbs from veg or sweet potato but i don't go mental. I'm used to fast training now. I don't feel as week on heavy days. I make sure my protien is right more than anything really. I did keto 2 years ago for 3 months. Since then I've became more aware of carbs and how to use them.

[@bobbybush1750]

@@DD-fr5lt I think that's great advice, just being aware of how many carbs you need for yourself and how to use them. It comes down to your own self.

[@steveo6408]

Simply.

[@catherinelindsay8368]

When I started focusing on getting strong & eating right, and stopped looking at the scale, it changed my whole body & attitude! Strength, stamina & weight loss!

[@timothymcjury72]

Me too! My muscles grew and fat started coming off. Went from 245 to 165 atm…abs pretty lean and good pecs and arms have some loose skin here and there but I did not use the scale for like a year and now I only use it if I look bigger or smaller. Best way to go IMO.

[@MultiBluedog123]

@@timothymcjury72 yeah man so over the last 2.5 years of inconsistency I’ve managed to drop 110 pounds, just got back into lifting for the first time in years a few months ago, I’ve been trying to lose the rest of this stubborn fat with a deficit and lifting but it isn’t working great, I’m getting a lot stronger but fat isn’t really shredding and I eat well, not perfect obviously, would you suggest I take my calories to maitence and just try to throw muscle on and shed fat that way ?

[@GuyVick]

Me too my stamina has gotten better overtime

[@Paulsantana926]

That right

[@Eliezelcomedy]

The scale can be your worst enemy when it comes to confidence.

[@AnthonyVenmans]

Social Media as well.

[@jortdraaisma]

Fuck the scale

[@Melissathelocator]

So true

[@KTK44]

Never trust the scale. Trust your mirror image and health feeling.

[@kamo7293]

weigh yourself frequently but don't live and die by the number. have multiple data points to track progress. tape measurements and progress pictures are the most effective. the scale is there to just give you a data point, so that you can base calorie and macro intake off of it. Also "fuck the scale" is a weak thing to say.

[@pablocassani143]

This is better than 90% of the fitness material going around on youtube.

[@Mo-sk7xo]

Facts...No Bullshit Just Str8 to da Mustard

[@SandStormXII]

You 100 percent right

[@luffygamer345e]

Agreed

[@MrJlambo54]

I'm so glad I found this channel. I started a training career out of a hatred for fitness salesmen and influencers, and these guys are a breath of fresh air everyday after looking at social media.

[@byst017]

Big facts!

[@daze8644]

Balance is the key! If you do heavy/intense workouts you are gonna need more calories because if you do that on a deficit you will end up getting fatigue and go down the overtraining route. We are only humans not robots. Eat the right foods, drink plenty of water and train hard but don’t over do it. Overtraining is a real thing. Rest properly

[@unpopularopinion149]

You won’t need much more calories. Weightlifting doesn’t burn a lot of calories. A 500 calorie deficit is feasible to not lose energy you’re just going to want protein with every meal.

[@kamo7293]

overtraining is a real thing but majority of the non-trained population will probably never get anywhere close to it

[@sternits]

How do you know if you are over training?

[@Lukas-mu2tw]

@sternits not sure if you found an answer yet but in my experience it’s a combination of low energy levels, decrease in weight you can lift in a session, and restless nights. The last one is my main sign because everybody has off days at the gym or low energy but it’s when those days become multiple days. Or those restless nights become back to back nights with little sleep

[@masonbain7098]

true that what my trainer told me doing mma and doing wrokouts change my calories to what i thought was 1800 calories i was so wrong i needed 2200 calories cuase of how much i worked out.

[@gottacheckyourself]

Long story short, look at a heavyweight boxer, let's say Anthony Joshua, he eats 3 times more the average human and has a very low body fat, why? Because his training is INTENSE: sparring, rowing, HIIT, treadmill, bodybuilder style workouts. Lift seriously, burn more calories than you eat, drink a lot of water. Simple, not easy, but simple.

[@Platelifter]

I like that “Simple, but not easy” The biggest barrier for most people is adherence and discipline

[@gottacheckyourself]

@@Platelifter it's an excusable trait as you may not see results straight away, especially now where many don't have access to a gym. Doing burpees and squat jumps may not be as efficient as a rowing machine or a treadmill to some. But the formula is there!

[@iliveinsideyourhouse3943]

@@gottacheckyourself Just buy some gymnastics rings and some weights and you probably don't need the gym no more.

[@1b0o0]

@@gottacheckyourself squats and burpees are more efficient than a treadmill unless you are doing sprints.

[@gottacheckyourself]

@@1b0o0 for you it may be the case, cardio efficiency and effectiveness varies with people. Some prefer a pad boxing session rather than the treadmill or burpees!

[@maryssaann]

I’ve been into weight lifting for a long time, probably 6 years. I never could get my body to change until I did it the right way like these guys are saying. I used to eat around 1500 calories maybe and couldn’t get my muscle mass to budge no matter what I did. Just this year I did more research and tweaking to my diet. I eat over 2000 calories now and have dropped body fat while gaining muscle. Because my husband and I are trying to conceive, I don’t want to drop any more body fat for hormone health but giving myself enough food was something I always knew but had never thought to actually track and make sure I was eating properly.

[@MrDonny27]

Hey pyt

[@doriataha8791]

Can I ask how many days/ week you lifting?

[@maryssaann]

@@doriataha8791 I lift 3-4 days a week ☺️

[@EriPages]

Good on you and your husband!

[@EriPages]

@@doriataha8791 It's been 3 weeks since you've had your question answered. How has your workout routine changed since that answer 3 weeks ago?

[@pyrocrew13]

Just watched this. Great info! I dropped 83 pounds from June 2021 to December 2021. Went in stages; calorie deficit with light gym workouts. Once I got to a certain point, I increased calories and intensified gym workouts. Results are fantastic and I relearned how to eat properly during my deficit. Feel great! Down to 13% fat. Shooting for 10 by June 2022

[@Dascrunk13]

I’m still like 20 lbs overweight but I’m having trouble losing the last bit. I’ve got a lot of muscle but just look a bit husky. You added calories?

[@horaciogonzalez4070]

You have to lower the calories. But slowly every three to 4 days. Like around 100. So that your body gets used to that.

[@AutismTheaterProject]

Congrats 👏

[@daayemshehzad]

Did you achieve it?

[@clownworld360]

@@Dascrunk13 the hardest part is mental pieces they mention in the videos just diet = cut calories you need to stay mentally strong

[@philipfraietta3422]

Just wanted to say how much I enjoy these video's...I am now 62 and have been training since I was 15 using at one point or another every "natural" routine ever invented....with that said I still learn something new from watching your sessions.....excellent work, thank you

[@Mr._Glxss]

I was 230 lb, I took the route of lose the fat first then build muscle. I got down to 140 lb in 5 months by being in ketosis (basically starving myself for 5 months) standing at 5 11 I realized I was skinny and weak. So I started putting on muscle. My point is don’t do this, I would be much bigger and stronger now if I had taken the slow route. I’m 170 lb 5 11 now, pure muscle. You can do anything you put your mind to, just don’t rush it lol.

[@davidcunningham515]

Great Post, Thanks for Sharing🤩🤩🤩🙏🏽

[@imhotrichandsexy7499]

Ketosis is NOT starving yourself, if so, you didn't do it right way.

[@HomemakerDaze]

It's taken 3 yrs to be close to my goal and I'm so excited! Maybe others could've done it in a year but that would've taken over my whole life.

[@danielkrome6640]

When I dropped 30 lbs I did 0% cardio in the pandemic time. Was just eating more nutrition and still going pretty heavy in my lifts. I dropped 5 inches of stomach. From a 36 to a 31 waist. Too much cardio or dripping weight fast is not good.

[@liamsparling]

What sort of workouts did you do can u share?

[@hzeek4361]

I would like to know what workouts you did

[@king3169]

any routine will work as long as u stay consistent, to the comments above if u havnt figured it out

[@868AIB]

@@liamsparling just do strength training and keep ur calories in a deficit

[@chaosevolution]

I've been lifting again for a month now. I lifted on and off for years due to injuries. I'm gonna take a pic every week for the next 6 months. I'm not cutting calories. I eat whatever I like. I have a feeling I will lose 20-40kg in body fat after 6 months. CW: 114kg GW:84KG

[@hamzamuhammad3419]

Updates?

[@mehdibc5852]

A simple strategy that works and that you can adhere to is what you need. For example, buy yourself a kettlebell, put it a bagpack, walk 30 minutes to a park or a nice place, do some swings (increase the volume progressively), put that kettlebell back in the bagpack and go back home.

[@timejumpertarot1114]

I happened to do this today. Great confirmation.

[@mehdibc5852]

@@timejumpertarot1114 Cool! Thanks for the feedback.

[@kengfaihui9575]

Did this for a few days, backpack tore 😆

[@mehdibc5852]

@@kengfaihui9575 😄

[@TheAllMotorAllDay]

I'm on my journey. I weigh 225lb at the moment and I been in the gym for almost 2 month. I'm a 2XL in men shirt. I hate cardio I only lift weight. 2 month later I check my weight I only lost 3lb but I drop shirt size to 1XL. Don't let the scale fool you. Be strong and stay consistency and stop making excuses.

[@sankashsingla]

I am stuck at 82kgs for 5 months but what keeps me going is that 5 months back i couldn't do 15 kg shoulder press and now am repping 20 kgs...its not much for todays view point but a guy who has been obese his whole life its really a long jump

[@lilytaylor9788]

Glad to hear this. I've recently started strength training and my trainer has me sticking to my normal 2000 calories a day and just increased my protein intake. I've been worried about not losing weight but I can see my body slowly changing and that this is the method to prevent slowing down the metabolism

[@NotInThisDimension]

Any updates?

[@ericcruz7407]

Updates?

[@cherrypickingcards2413]

Eat super clean.. that’s the hardest part for people, not eating crap constantly.

[@robertgorski6315]

Eating super clean can make more harm than good. Most of the issues about clean eating is in this great Jeff Nippard video, check it out: kzbin.info/www/bejne/r6WxZGlsi6h6otU

[@johndoee7836]

@@robertgorski6315 eat in a calorie deficit clean or not

[@robertgorski6315]

@@johndoee7836 Thank you for stating the obvious.

[@robertgorski6315]

@Nickolas Suarez I don't understand what you are trying to say. Try to rephrase it

[@robertgorski6315]

@Nickolas Suarez You might want to watch the video I provided, because you are missing the point.

[@ledseblin]

Doing lots of cardio and eating the bare minimum takes a huge psychological toll as well

[@fatemerasooli8769]

This is exactly what I did when I started my fitness journey. I stopped thinking about losing fat, and started to focus on making muscle, right now after about 6 months my body weight hasn't changed(maybe 1-2pounds), but my body has less fat and more muscle, I'm stronger and I feel better. The fat burning prosses might take a little longer, but I think it's the better approach to being healthy. And I didn't cut my calories, I just started to move more.

[@ryanthepianoman27]

Your shredded!

[@plutobaby9996]

The truth is that It takes years and that’s hard to swallow for some people hence why there’s a new fad diet every couple years or so

[@lordoffaiyum9727]

Facts takes years of steady consistent work and pushing yourself at the right time too.

[@jayvee4165]

Yea people see these people on the internet and think that it’s 3 months and your jacked but dont realize the advantage they have of personal chefs and sometimes even cheat their way there.

[@TheGreektrojan]

Right. Keto/IF/Fasting/Paleo/Carnivore/Vegan all have merits depending on whatever your unique situation/personality is but fact is calorie restriction is needed for long term fat loss and your going to be tired/fatigued/tempted to eat at times while you do that and its hard and sucks. This is doubly true if you don't have great genetics where a few minor tweaks are all you need. Yes eventually lifestyle matters but there is no magic combo of foods that will give you a dream body and infinite energy without any of the hard work (again unless you were born with it, in which case you aren't here because any half-assed diet/workout regime would get you results). Its takes months/years to lose fat, months/years to build muscle, and months/years to experiment with diet/lifestyle to find what foods/diet principles help you with adherence.

[@achristfollowingturnbullma8237]

I did 24lb on 24lb off in 26 weeks I couldn’t believe my results I did an entirely new rep range unknown to anyone else and instead of standing around in between sets I chose to go either deadlift, squat or lunge ! 💪 oh and I jogged the half mile to the gym and jogged with an uphill sprint on the way home.

[@MrJlambo54]

@@jayvee4165 Tons of fitness influencers are on gear and wanna sell you supplements. Anyone who is a legitimate fitness professional understands the time it takes, and they won't sell fad BS or short-term gains. Fitness got so popular during/because of Covid that the snake-oil crowd has jumped in with both feet to try and make money. I know the BS has been around forever, but it seems to be crazy now.

[@Distrocate]

This might be the best diet video to explain weight loss for overweight people. This is what I did and had initial weight loss but then the scale didn’t move for three months. Since then I’ve doubled in strength and ended up losing a total of 40 pounds six months later. It all takes time and trying to explain this to friends and family is difficult when they watch brainwashing ads all their life that do not set them up for lifelong success. Will be sending this video now to every person that’s ask “how did you lose the weight?”

[@davidcunningham515]

Awesome Job, Very Inspiring🤩🤩🤩🙏🏽

[@chegvra]

Lifting heavy makes me unbelievably hungry. Lifting heavy while in a deficit is a nightmare for me.

[@iliveinsideyourhouse3943]

I don't even lift heavy, just do a lots of high reps stuff and it still makes me hungry as fuk.

[@ramyarao4499]

same...i started incorporating some steady state cardio and it does not spike hunger AT ALL

[@daze8644]

Lifting heavy is fine it’s running that makes me hungry

[@mehdibc5852]

So what? If you're hungry eat. But eat real food, not junk.

[@iliveinsideyourhouse3943]

@@mehdibc5852 I agree

[@ellejaxxn1969]

Definitely going through this right now. It took 11 weeks to see any noticeable change.

[@danielmasawi1377]

Same, started in February, lift medium-heavy weights 3-4 days a week, run 5km twice a week. Eat low carb cereal early in the morning. Two low carb, high protein meals, supplemented with two 2 protein shakes at different times in the day. Started seeing serious changes around end of May. The best change has been my mental health though, I feel way less 'In my head' than I used to. Exercise is underrated.

[@chavinho7793]

@@danielmasawi1377 absolutely

[@angellg237]

To whom this may concern: these are what helped me personally lose some BF and maintain my muscle. -10k steps daily -cardio 2-3 days a week (LISS) -1g protein per lb bw -7-9 hours sleep -cold shower for 2 min after my warm wash -prog photo every Sunday -weigh in every morning (track) -track all calories -don’t drink calories (soda juice etc) Hope this helps.

[@GuyVick]

No shit this is obvious you didn’t have to all this

[@juliahall4359]

First time listening to the podcast, and I’m definitely sticking around. This is exactly what I’m facing in my fitness journey right now. I’ve lost 30 lbs and feel great, but now I’m ready to put on some muscle and wasn’t really sure how to go about it without bulking. I don’t necessarily think this was new information for me but for some reason, the way it was explained by the 3 of you just now clicked with me. Really appreciate the easy-to-understand breakdown!

[@jennygross3588]

It's still astonish me just how a lot of people don't know about Okibetonic Secrets although many people using it. Thanks to my personal buddy who told me about this. I've lost lots of fat.

[@mannypelayo7370]

Stuck at 215 for a couple months now but I still see my body changing. Picture a week tip helps

[@hector8538]

You do front and side profile? Full body or just torso? Also clothed or not?

[@mannypelayo7370]

@@hector8538 compression shorts, full front and side. Even now I’m at 213 but compared to a couple weeks ago my body looks different. It’ll look like slow progress on the scale but the eye test will tell a different story. Good luck on your weight loss journey. 🤙🏽

[@Woahlookitthemoon]

This happened for me. It's why I measure instead of scale!

[@Jafmanz]

I can confirm body re-composition takes time and and patience and is harder to reap motivation from in the short to mid term. My weight has only dropped by 10lb in 15 months of hard training and great nutrition. But.... I also hit a 80kg strict press for 3 reps. And..... my waist size went down 3 sizes....

[@jumbothompson]

By how much did you drop your calories?

[@Jafmanz]

@jumbothompson I didn't at the time I simply started strength training.

[@jumbothompson]

@@Jafmanz Thanks for reply.

[@Jafmanz]

@@jumbothompson No problem man. whatever your doing remember be consistent and enjoy the process because it takes a long time!

[@sidimouhamed7727]

3 size ? What that

[@TaxEvasi0n]

5% deficit, body building routine. This is what I've been doing and I've lost about 5kgs over the last 5 months. Now I'm thinking about slowing my deficit a bit because I've only got about 3 more kgs to lose. But my strength has kept increasing, adding more weight every 4 weeks or so with a 4x10 program.

[@droidnoob5965]

It's pretty damn hard to know when you're exactly at a 5% deficit

[@TaxEvasi0n]

droid noob Would you prefer I said I'm in a .01 - 100% deficit depending on the day just to cover it? Of course it's not going to be exactly 5%! Do you think I weigh myself every day and calculate my daily maintenance to get a 5% deficit? Even then I would needs heaps more personal data on myself to know, including what daily activities I'll be executing through out the day and the exact amount of steps, and knowing exactly how many calories I need. Of course I don't know exact.

[@SachinTilokani]

That is insane progress. I'll try this out

[@jimbob2629]

Something folks dont realize too is when eating clena it can take a few weeks even a solid month before you get over the intiial plateau of your body adjusting to a new diet. You have to give it at least 2 to 3 months of hardcore focus. A lot of people give up right at or before 1 month thinking its not working--

[@ouaillsg6477]

For me i am personally doing the exact same strategy and i will say that yeah it work i am focused on staying the same weight but building more muscles and eating healthier after a while i started noticing a change on the physical aspects of my body Hope everyone achieves what they want and just remember u can u just gotta push a bit harder

[@tinytgothealthy]

I’ve used the photo in the exact way that Adam is talking about. Started at 245 and now down to 188 and feel like the scale just isn’t moving. Pulled up some pics from 2 months ago and compared them to pics taken recently and couldn’t believe the difference

[@jeancarlocardenas1200]

Out of everything I’ve learned about training, this has to be the #1 best advice thank you

[@zymeenachavis895]

I literally had a friend tell me they didn’t care if it was muscle or fat they lost, they just wanted to lose the weight. She lost weight really fast and I remember going through the same phase. I lost weight because I was in a calorie deficit(without knowing), I wasn’t eating properly or working out to maintain/build muscle. I looked slim with no shape! Now, I weigh my food, calculate my maintenance calories, I’m in a calorie deficit and lift 3 days a week. I shortened my cardio, not eliminated it. When I do a good amount of cardio on a deficit I lose a tremendous amount of weight fast, pretty sure it’s muscle mass. I’m talking about 2lbs/week. Now, when I lift it stays steady at about .5-1lbs per week. I also don’t feel like I’m starving. Through watching countless professional fitness workout videos I’ve learned about reps to failure and just benefiting from the food I eat to how my workouts are done. I’ve never felt almost every muscle in my body while working out until now. It’s definitely a slow and steady race, but it’s more realistic and consistent than just doing straight cardio or circuit training. Education is key, take the time to learn for anyone who may think it’s a difficult journey.

[@samchin6710]

appreciate the knowledge and encouragement fellas. keep grindin and stay blessed🙏

[@HeyitsGabeagain]

I’m glad this popped up on my feed one day, I’ve been hooked ever since

[@waltadote]

y’all are literally the best fitness page on youtube

[@HELLISHHANDZ]

I'm doing 30 minutes cardio 5 days a week and an hour of cardio 2 days a week. While working out 6 times a week arms legs and so on. I hope it works.

[@thefloppytuna2277]

Remember calorie deficit

[@HELLISHHANDZ]

@@thefloppytuna2277 I am. It should be easy the last two years I traveled so all I ate was takeout. Now I work an hour away so not eating takeout and a ton of junk food. should be a good start for a couple of months.

[@mehdibc5852]

Man that takes a lot of motivation respect! Doing too much cardio may hinder you muscle gains, so depending on our goal, you may have to cut down a little bit on the cardio or perhaps do short HIIT sessions or sprints. Recovery is a huge part of the process. Take your time and it will work.

[@elstingergt3374]

One simple word… Maingaining-Dr. Greg

[@victoryenglish5319]

Consistency beats intensity 💪

[@kenaddoh4693]

Completely agree….Reducing my intensity by 10% has allowed be to increase my frequency from 4 to 6 times a week.

[@anonymoususer8046]

well shit... I have been searching all over for a lot of questions that is answered in this ONE video ALONE... I rock wit this channel man. Thanks for the advice and info. we need this content.

[@lesliemiletich6505]

It’s called the shiny object syndrome when People are looking for immediate results . Turtle wins the race.

[@victoryenglish5319]

Consistency beats intensity 💪

[@LosPhoenix]

I lost 20 pounds in 40 days by drinking lots of water, cold plunges, sauna, working out everyday and eating relatively clean. Consistency in the gym and being conscious of what I’m eating plays a big role in my success. I already had a good foundation of muscle built so my focus is on shredding and maintaining muscle mass.

[@xaynmemon2559]

Actually muscles are also denser than fat so they might be looking kinda slimmer but their weight has stayed the same and their strength increased.

[@KnuckleHead1983]

I have been explaining to my girlfriend a lot of these things especially about body composition and how the number on the scale may not be changing but you are still losing fat and gaining muscle and I have been telling her that it’s noticeable but she always worried about that number but now she sees the progress and that’s kind of what I wanna do I mean I wanna drop to at least 200 lbs I’m currently 215 but I wanna gain muscle as well.. so this was so helpful

[@brianmcneal4841]

The last 2 minutes were definitely for me. I'm a new PT looking to develop in programming as well as my own gains. You guys earned a new sub..

[@andrenevarez]

Same here!

[@emartinezr]

This was good advice 👌 I lost about 20 lbs in 6 months, then my weight stalled at 160 Lbs for 6 more months. In the last 6 months i dropped over 5% body fat, increased all my lifts, decreased my waist... and all that with a minimal change in diet. I'd say the only significant change I've done is to stop drinking juices and pop. I've gone to diet soda and 0 calorie drinks... It's tough because it doesn't appear impressive and it's not super encouraging to see a static scale. But the best you can do is to build that strength foundation as you cut fat. Same with cardio... don't go all out just to see the scale moving. Incorporate some cardio and get good and healthy at it as you build strength.

[@dannyh_fitness]

Think if you’re a beginner don’t worry about calories consumed just stay consistent with training and protein 💪👍🏻 do that for a while and see what your physique does wether you loose fat and build muscle or keep the fat and build muscle. Then you can adjust from there 🤷‍♂️

[@wegotdasauce5603]

That analogy alone with the contractor and building a house won my sub and my like 👍 and a comment, awesome content boys!

[@brianjohnson2905]

As An Arm wrestler, this was good content. I'm always trying to be strong first, look good also, and eat right we have weight classes. Power and strength and a look good body it's a tough one

[@marcusedwards1793]

Have to disagree I have lost a lot of body fat mixing strongman style circuits up with full body as well doing a heavy farmers walk jump rop and airbike for example

[@clinton15clinton15]

Yeah but youre doing strongman, most people arent lol

[@sorjames-itsachoice]

That worked for you ! And for some not . Its about change or add x or y ( personal ) Can be so Many different ways to go There !

[@user-cz8dd4hg1i]

This is personal to you. Most people need to fix the diet to lose body fat. Exercise only facilitates fat loss, no matter how intense it is. Strongman competitors will agree that the food is more important than the training for their overall performance and goals

[@Meta_Meech]

Strongman is not circuit training, it’s interval training.

[@Siciliano22]

I've been doing this for the last year. I feel I benefit the most with recomping. Normally I would just go by my macros I wouldn't say I dirty bulk but I do include takeaway once a week . I've found that for me I'll bulk for 6 months while minimising fat gain and then for the next 4 months after I'll recomp. I'll carb cycle with Maximum protein intake . No change in my workout still using moderate to heavy weight. I'll do 2 days low 2 days high then repeat . It's worked wonders. Just don't get too caught up about the scale. If it stays the same your going in the right direction.

[@MrSplcrazy]

Easy answer. Small deficit. Lift heavy, progressive overload and you'll gain muscle and lose fat at the same time

[@trkddy]

Full-body + Intermittent fasting = 💪💪💪

[@allblack8148]

No lie! Full body workouts are the best! Lost 30 pounds in three and a half months with intermediate fasting.

[@coachcolin]

Man I have so much trouble with this information because the whole not moving on the scale thing would be amazing for me but once I start working out my weight goes up. If I move my Cal up a little bit, my weight goes up. It's like there's no losing weight for me unless I starve my self and take in the lowest calories possible. I just dont get it

[@thetroothhurtz]

This video was a HUGE help boys. Tons of value here. THX!!!

[@lc500yyc]

Hi I have been a fan of Mind Pump for a while. I have a question I'd like to ask you guys, how do I go about that?

[@sethbrolsma516]

I agree but I also think recomps are not ideal for most people. Most people who need to lose body fat need to lose the fat first. You need a slight caloric surplus to build muscle which isn't conducive to fat loss.

[@larrenzzoamos9753]

Lift heavy, eat a lot, and a lot of cardio. As you can see from my profile picture I’ve done it and worked fine

[@boomboy1305]

Sal always has the best analogies

[@Detvanliga]

The house building analogy was very very clever! 👍👍

[@GoneCarnivore]

You absolutely can gain muscle and lose fat at the same time and and the scale not change. I've gone from being tight in the waist with 34" to loose with 32" pants and I've stayed at 202 pounds for about 6 months. I feel like I need to eat more though. I should be seeing more muscle gain and the scale going up.

[@omalley16]

Same bro. Been working out hard for only 10 months now. Still 175 lbs the entire time, but pants dropped from 34” to 32” and t-shirts that were baggy fit tighter now. Need to eat more but have a weak appetite.

[@modifiedprogramjam4830]

Super real, super authentic convo. Thx fellas

[@manchesterfellow]

Its actually not true that circuit training won't achieve body recomposition. In fact , apart from the mountain of evidence available it should be obvious, fighters do it all the time

[@rockhoopster100]

Body recomp here. I’m giving myself a calorie range of 2700 to 2900, strength train, 3 days of cardio.

[@michealterning9815]

So true my PT is doing the exact same thing and it’s been a few weeks and I have not loss any weight since the beginning or earlier part of the mouth and been the same on the weight scale but feel and look a little different on my body

[@charliehartwell7611]

It's just so hard to loose that last 10 pounds of stubborn body fat and maintain your muscle if you need your 170 grams of protein a day and loose weight its just so hard for me to get my protein and cut calories

[@dannyh_fitness]

Yeah I’m the same tbh 👍🏻 I’m 175 pounds so people say I need to eat 175g of protein a day wtf 😂 whilest not eating to many calories. You can lower the protein intake though just to make it easier as you’ll still lose fat and hopefully keep muscle

[@dannyh_fitness]

I’ve never took it seriously tbh but gonna start weightlifting 4 times a week and just getting at least 80g of protein each day as I’m 80kg. Think that’s what I’m gonna focus on and just see how my physique is looking then go from there. 80g might be a little low but I’m not a bodybuilder mate, not even eating 30g in a day currently 😂

[@limitisillusion7]

It is stupid difficult. So much so that the only way I've figured out how to do it is with 3 protein shakes and lots of activity. It would be impossible eating only food for me.

[@jx6774]

Dannyh _ Fitness i fast 18 hours a day with a 250 calorie deficit and eat around 2200 calories a day and which breaks down to around 200g of protein and 160g of carbs so i’m not sure what ur doing

[@dannyh_fitness]

@@jx6774 I’m new to this but tbh I’m 175 pounds you don’t need to eat 1g per pound. I’ll be eating 1g protein per 0.8 body weight which is around 140 per day 👍🏻

[@keeramitrokli5486]

How do you recommend calculating your macro’s? Is there a specific formula or calculator you guys recommend?

[@MindPumpShow]

www.mindpumpmedia.com/macronutrient-calculator

[@satadrumukherjee4000]

You are too beautiful ❤️ so you don't need macros..

[@donjosue1000]

@@satadrumukherjee4000 Simp detected

[@martincasey5900]

@@satadrumukherjee4000 Simp alert 🚨

[@lusinekhachatryan5697]

Isn’t the patience the hardest part in bodybuilding ?

[@jakegriste]

Definitely. Even just the mental fortitude that it requires

[@mlmoreno75]

I do think adding muscle mass to a level where my BMR is higher, will make it a lot easier to eat more food and control weight over time.

[@realcyberghost]

Circuit training is not only for Cardio, you can do a strength circuit. I really like strength circuits, when I train at home I only do circuits because it gives me a better pump. At the Gym I do opposing Supersets (Like a Squat with a Military press), because there I am already more pumped than at home and Circuits are generally not workable in Gyms 😎

[@aziizali4014]

I was 80 kg 5 months ago and weight remained the same, I workout 5 days a week. Full body workout program. I see a lot of improvement in muscle gain. My arms, chest, shoulders, legs but the fat loss process is not going as fast, because I am not loosing belly fat as quickly. It has reduced but not much. I am just worried I would loose lean muscle because I want to start cutting

[@Shelby_beefit]

I started eating at maintenance because I had been in a calorie deficit for a very long time and stopped seeing result. I incorporated more weight training and I’m seeing muscle definition in legs/back/glutes but my tummy will not budge on fat loss. I’m starting to think I need to drop calories but at the same time I keep seeing these kinds of videos and maybe I just need to be patient?

[@samhale4239]

Need to post your same weight transformation cuz I’m highly skeptical. I’m not closed minded but typically building muscle and losing fat is only possible for Untrained, highly overweight, or low training adapted individuals.

[@Reshme77]

Dang you guys are smarter than 95% of KZbinrs

[@RamirezVB]

At 50 yrs old, I am concerned with maintaining cardiovascular health plus building or maintaining muscle. So I do about 3-4 days of cardio and started 3 days a week strength training last week eating about the same calories, cutting out sweets and upping my protein. I hope the cardio doesn’t jeopardize strength/muscle gains assuming the strength/muscle building signal principle you described applies. Is that right?

[@mactheaxe84]

I needed this. A little obsessive about this lately. Thanks.

[@eddyb4]

This was GOLD! I think weight for a lot of us in the military is due to the stigma of being “taped” for not passing height/weight.

[@argumentz2584]

Angry not 🚭 kjj

[@siddharthbhawsar2557]

Thanks needed it, I am feeling strong and could feel muscle mass, but weight is not reducing.

[@shaneslaven669]

Although I agree with a lot of what was said, sustainability is always in the hands of the individual. Self control is key!

[@erock5010]

This is exactly what I was doing wrong! I was calorie counting and doing HIT exercises, when instead I should have been focusing on one thing first...damn so crazy . Thank you guys!

[@jjsouthwestldn850]

I want to lose body fat, I can lift I do cardio after my sessions and sometimes do boxing but when it comes to food I’m lost What do you think I could or should do?

[@erock5010]

@@jjsouthwestldn850 if you want to lose body fat, hit training exercises are great! Followed by a high protein diet... give it about two weeks before you start seeing some difference

[@jjsouthwestldn850]

@@erock5010 thanks for the advice I have used the caloric calculator but how do I know how man grams I need to have in each meal

[@WhenSaintsCry]

All I heard is do crossfit with a slight caloric deficit and a heavier focus on progressive overload.

[@matthewcarbajal2926]

Lmao he literally said circuit training is the worst thing you could do. Pay attention

[@aussiejosh99]

CrossFit is the opposite of progressive overload.

[@an4181]

Agreed, scale moved down only 6lbs but lost 3-4inch on waist. Forget the scale. What you look like. Belts dont lie!

[@DannyKavadlo]

Great stuff! Everything said is excellent. KZbin needs more content like this.

[@vsonic86]

I’m confuse

[@mikestwm]

what are you confused about?

[@ceausescu007]

Good stuff

[@playboy0869]

Ur vids are cool my dads a welder or idk what he does but I know he uses his hands alot and he don't use steroids or anything but his viens from his forearms pop out like crazy

[@shockerjason]

Playboy doesn't know why his dad's forearms are ripped lol

[@scottw3780]

Welders sit and watch a little light through a welding screen all day long, it’s not a physical job.... hardest task would be dragging the cables around.

[@playboy0869]

@@scottw3780 he also uses a screw gun all day long screwing screws making building bro

[@scottw3780]

@@playboy0869 a screw gun? You mean a powered screw driver... he must be pulling that trigger hard

[@playboy0869]

@@scottw3780 yeah lol

[@joannasmith2670]

I’ve been trying to lose my body fat percentage for the past year bc I hate my belly fat. I’m working out and eating in a deficit and still no changes. It’s depressing.

[@marynadler6756]

I totally understand! Belly fat is my case too! I tell my 55 yr old body it's a life time that tells my story. But I hate it.😒🙄😬 trying to learn

[@MrJlambo54]

Are you getting the right percentage on your macros? Idk your age or current BF%, but belly fat is burnt in the kitchen not at the gym. I know even if I eat in a deficit, if I eat high fat I will still not be as lean as I'd like. Cutting fat and increasing protein is my jam for losing BF.

[@joannasmith2670]

@@MrJlambo54 yes I have. I’ve been eating the macros for my body type and goals for 3 months but it’s little to no change. My nutritionist said it’s a process but it’s hard looking at yourself seeing no change when I’ve been working out and eating right for months

[@natalytapia2570]

Reverse diet!!!!!!!!!!! Lift heavier weights than usual!!!!

[@MrJlambo54]

@@joannasmith2670 just rememver 3 months isn't long in the big picture. Keep at it and things will improve. Best of luck to you.

[@luisayala8458]

I enjoy training with Antagonistic supersets - chest/back, shoulders/arms and quads/hams, calves. Thoughts about this training style year round?

[@ryanthepianoman27]

Let go!

[@varnadorel]

It works big time.

[@PPCSI133]

I love this podcast. Best fitness pod out there

[@heavylit1760]

10:25 Strength Athlete/Bodybuilder sounds like a contradiction. 2 different goals. But, I guess he meant to say it as the best of both worlds

[@zanderkolk3388]

I'm kinda scared now I've lost 45pounds from doing exactly what he said not to do. 6:25 cutting calories and going for runs... im at a loss

[@themarathoncontinues4211]

It isn’t sustainable for most people. Eventually you’ll want to eat more + doing all that running isn’t sustainable for many people

[@zanderkolk3388]

@@themarathoncontinues4211 dang 4 mouths flew by fast. now I do weight training and still calorie deficit. down 65 lbs :)

[@themarathoncontinues4211]

@@zanderkolk3388 congrats, crazy accomplishment tbh.

[@sabrinad513]

Since circuit Training is the worst kind of resistance training, what's is the best training for muscle building?

[@markisaac7970]

It's actually really obvious, but this has clarified my current strategy, thanks guys!!

[@MJM986]

I went from 300-197 in a little over six months. While losing weight I gained alot of muscle. Just CALORIE DEFICIT and track your MACROS. Even cardio isn’t necessary. In matter of fact, cardio has been proven to be more detrimental then beneficial for your body. The only benefit cardio brings is raising your heart rate which any workout will do.

[@jordantaylorwilliams8227]

Low calorie, high protein, veggie carbs. Alternate workouts every week between strength training and endurance training. Run often. Drink a lot of water.

[@chicagonorthsider]

Oof man, when I started my journey I was that guy. I was in the gym twice a day, 6 days a week (cardio [running] and full body calisthenics [everyday full body, yes]). A month goes by, no weight loss, a month and a half, I even gained half a pound, I was losing my shit. Fortunately, when I started I'd done a comprehensive body analysis, so I thought after 45 days to do another one...because if it's the same then something is clearly wrong with me! Turns out, I'd lost 15 pounds of fat and gained 15 pounds of muscle. 45 days!!!! A whole year + later, my weight is 4 pounds lower than when I started. My bodyfat started at 23%, now it's around 11.5%.

[@naughtiousmaximus7853]

you did not gain 15 pounds of muscle in 45 days HAHAAH

[@graeme5060]

If you want to lose 20lbs and the scales haven't budged in 6 months. You're doing it wrong. You can't gain 20lbs of lean muscle in 6 months, while simultaneously dropping 20lbs of fat. Even with phenomenal genetics and PED's. And if you're a woman... Forget getting even remotely close to 20lbs of muscle in 6 months. 2lbs is more realistic. Normally these guys pump out great advice. Must have been having an off day or maybe just misspoke.

[@tamimhusain3376]

I agree about 20lbs of muscle gain while lose 20lbs of fat loss. Most people even most beginners won't be able to gain 20lbs of ACTUAL muscle mass even on a bulk let alone a recomp. It was a poor number to use but I do think their premise is fine. They're just talking about body recomp regardless of the poor use of numbers.

[@endwido]

10 pounds either way my guy equals a change of 20p

[@nolan7607]

Yeah there’s no way you can gain 20 lbs of muscle and lose 20 lbs of fat. If you’re a beginner or coming back from a layoff and have substantial body fat, you can build a little muscle while losing fat. He most likely gained 5-10 lbs of muscle and lost 5-10 lbs of fat. Even gaining muscle while maintaining fat mass would result in a lower body fat %

[@yepenn5820]

I had to stop looking at the scale because I could see with my own eyes that my body was changing but I was still frustrated that the scale didn't change. Now I just work out regularly and ignore the scale altogether.