9 Tips to Build Muscle while Losing Fat

Easier version of figuring out your protein intake: 1 gram per pound of target weight. Want to weigh 160lbs? 160g of protein. Apparently pro bodybuilders and such aim for 30-35% of their calorie intake as protein, though, so eh. But it seems like you kinda can't have too much protein. You should obviously have some healthy fats, and you'll likely hit your carbs easily. I keep having to try to cut them lol. Seems like most food just went, "Oops, all carbs!"

I appreciate the thoroughness of thus video. Ive been soing this for 6 months and have done massive amounts of research. You basically put everything ive learned or come to realize in one handy video. This is great!

I started to get visible results after quitting refined sugar and oily deep fried food items. My best tip for weight training is to do as much rep as you can... Reach absolute failure... If you take any cheat days try to add as much protein as you can... Take chest days to stay consistent for a long time and reduce your carb intake to 100-150 grams since carb is also important.

I have done a lot research and found this information to be exactly the same.

Quality information with no fluff.

Beginning of the the year i started doing workouts every second day just minor cardio like 10 minute sprints and weight training. Now after 1 month a girl actually told me my face looks so much better and i noticed myself that the slight double chin when looking down is gone too. I think its working for me i can even do push ups without screaming like a little girl.

Love the channel.
I'm an intermediate lifter, currently focusing more on fat loss. I boughtba walking pad a few weeks ago and have been doing a 40 min walk every morning b4 breakfast and a 10-20 minute walk after lunch or dinner. And I've been doing three zone 2 runs a week, up to 48 minutes on the last run.
I dropped my calories but kept my protein up at around 1g/pound. In two and a half weeks I'm down 14 pounds. The first ten pounds came off hella quick, then it slowed to a more normal pace.
I'm still lofting 6x a week, each muscke group 2x a week. Strength is staying good so far.

High-quality ❤❤❤❤

Great video PACKED with information. Watch it several times, write down the recommendations, then watch it again in a couple weeks. Thank you for the awesome info.

❤ ALOHA FOR MUSCLE AND GOOD NUTRITION ❤

This has to be one of the best videos on this subject. It is easy to understand and packed with useful information. I went from 210 to the low 180s in early 2024 but have stayed there since and need to either lose more weight or trade fat for muscle. I expect the guidance given here will help with this.

Imma need u to LOCK IN and get one more tip bc why the title say 9 when there are 8?

Thanks for the video. I don't want to assume that your recommendations ( specifically reps and sets by muscle group ) applies across all age group. With that, do you advise on how to approach this for some one who is 25 Vs a 45 Vs 65 years old ( male or female)? Appreciate the feed back.

Im going on a 300+day fast. If i get weak, i will eat fruit but nothing else. Also going to do stationary bike. I cant do a push up so will try to work on calisthenics. Im almost 400lbs at 5'11. My bmi is 40+. At the average calorie use of 2000 per day, with my weight, i can fast for 318 days if not more before im below 190lbs.

if Danny devito is your poster child I AM ALL IN

What if the fat is skinny fat? Will it make any difference?

I would like to achieve a certain level of muscularity. I have been successful with it the past. I am 61 years old. I take testosterone injections. Here's my question: Let's say I get the physique I want. How do I then preserve that physique? If I don't want to build more muscle, do I still need to progressively add more weight? What's the best way to maintain your existing physique if it was built through resistance/weight training? I am not interested in shredding I'm happy at 13-15% body fat.

Salman khan😂

DON'T GO INTO A CALORIE DEFICIT, that's the fools way of dieting and just leads to yo-yo dieting; eat at your maintenance level and cut out the processed carbs.
If you're overweight, you're insulin resistant and the ONLY way to break this and sustainably lose weight is by INTERMITTENT FASTING.

Currently, my goal is to lose weight, but I'm doing strength training too.

I monitor the fit of my clothes in addition to weight.

When I was in my 20's I went through a phase of getting into the best shape of my life. I gained 1lb of muscle for every lb of fat lost. My weight didn't change, but my clothes got baggy and when I looked in the mirror my waist got smaller while my chest, legs, shoulders and arms got visibly bigger.

I recently started back at this again at 48 years old. In 2 weeks I am down 7lbs, my pants fit better, my shirts fit better and I'm starting to see tbe return of muscle tone in my arms and shoulders.

The beat at the end was ill.

Does the workout part work for girls aswell because I dont want very muscular upper body.

Am a 15 year old 84kgs , 5"11 kid Is calories deficit and Cardio exercise and Calisthenics safe for me like I don't wanna stunt my height though I wanna reach 6'1

One Day, or Day One? You decide.

❤

i am trying to lose fat on carnivore diet, can i do body recomposition with this diet

Progressive overload. Research it and you'll thank me later if you dont know what it is.

Amazing vedio thanks ❤

Bro did I hear that right? 18 sets * per * muscle group per week? So Chest, Bi, Tri, Back, Shoulder, Legs, 6 muscle groups x 18 sets = 108 sets per week? Brother I don’t think I can make that! Four days in the gym a week is even tough for timing for me, you’re telling me it’s 27 sets/ workout? I must’ve missed something

Anytime I ask anyone who works out, and they have a lot of muscle, they always say they don't do Cardio at all. So I guess I should stick with hitting weights mostly to build muscle

Just take anavar 😁

For those scared of cardio… Ha! I could hear the pain in his shins through the warning.

One of the best videos and easy to understand for beginners! Thx

This is the best most straightforward video I’ve seen on body recomp

THANK YOU

Now I gotta watch a vid telling what reps and sets are

i do 5/7 full body work out and i do 2 in 3 exercise per muscle is good or is gonna be danger to shrink for growth i want

Feel kind of dumb, but you just kind of starting throwing numbers out and go way too quickly to really understand most of what you are talking about.

2 compounds. Upper and lower. 3 sets. 2-3x per week.

All you need to start. Squats. Deadlifts, bench, incline, pull ups, and dips. Just rotate.

Easy. Will you get massive? Nope. But you will get buff.

Remember that all the advice is around an all in approach. But you don’t need to go all in to see results.

I spend 4 hours a week lifting. And I do not go hard at all.

Very clear and to the point.

... All Rubbish - The Heavier The Weight The More Calories YOU will Burn NOT Lose...  - BUT when Lifting More Weight YOU Lose Technique SO You Will Not Be Targeting The TARGET Muscle Group For Example "Chest" If Its TOO Heavy You will Start Compensating Your Front Delts and Biceps...  The More Reps You do The More Fat You Lose ... WHY Do You Like People Who GO Heavy Look Like SHIT With Their Shirt Off??? Why Do You PEOPLE Get Injuries Going Heavier or Pinching Nerves & Muscles - Because THEY Loose All Technique.. 
... I am a IBB CHAMPION x10 Years Consecutively & Sponsored By Every Major Endorsement Organisation In The WORLD - I Have a GREEK GOD Body & All The Ladies THROW Themselves at me because I WALK THE WALK & LooK the LOOK...  Myself & My STUDENTS are The Most VIAL Indivuals in The World Because We Are The Last of the DYING Breed

You basically copied 90% of the content from Jeff Nippard. I have watched his video yesteday about recomposition and it felt like Im watching the same thing.

I clicked on the free link, added my info, gave you my email and it did not provide a total daily calorie suggestion. What did I do wrong?

My goodness I about had a heart with how loud my speakers got with the last few seconds.