How to Lose Fat AND Gain Muscle At The Same Time (Step By Step) — Transcript

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1. 0:00build muscle lose fat pick what well
2. 0:04what if I want to do both at the same
3. 0:06time known as body recomposition many
4. 0:09people believe this is impossible or
5. 0:11only reserved for a small percentage of
6. 0:13people but that's not entirely true most
7. 0:16people definitely can build muscle and
8. 0:19lose fat at the same time in fact it
9. 0:21happens all the time in research and not
10. 0:23just in beginners this study found
11. 0:25positive body recomposition in pro
12. 0:28football players already squatting over
13. 0:30382 pounds and benching over 289 pounds
14. 0:34and even some women at extreme levels of
15. 0:37leanness preparing for a bodybuilding
16. 0:39show have been found to gain a bit of
17. 0:41muscle during this process so what's the
18. 0:43secret well the major problem with
19. 0:45trying to build muscle and lose fat at
20. 0:47the same time is their two opposing
21. 0:49goals to typically you need to be in a
22. 0:52calorie deficit to lose fat but because
23. 0:54muscle building is such an energy
24. 0:56demanding process this usually prevents
25. 0:58you from building muscle however the
26. 1:01energy your muscles need to grow doesn't
27. 1:03just have to come from your diet with
28. 1:05the right nutrition and training plan
29. 1:06you can actually signal your body to use
30. 1:09its existing fat stores as energy
31. 1:11towards building muscle and as a result
32. 1:13build muscle and lose fat simultaneously
33. 1:16so how do we do it well there's three
34. 1:19steps to this starting with nutrition
35. 1:20now the most important part of your
36. 1:23nutrition is your calorie intake and
37. 1:25although you want to be in a calorie
38. 1:27deficit to stimulate fat loss it
39. 1:29shouldn't be as aggressive as it is
40. 1:31during a typical diet and phase as for
41. 1:33what that sweet spot is let's take a
42. 1:35look at this 2021 meta-analysis
43. 1:38researchers pull together 59 fat loss
44. 1:41studies to try to find at what point a
45. 1:43calorie deficit becomes too low for
46. 1:45building muscle to be possible here is
47. 1:47the graph of the results notice how many
48. 1:50people were able able to build muscle
49. 1:51when the deficit was small but as soon
50. 1:53as it surpassed a deficit of around 300
51. 1:55calories muscle growth came to a halt
52. 1:58and even began to decrease as soon as
53. 2:00the deficit grew larger than 500
54. 2:02calories now keep in mind this data is
55. 2:05from subjects following standard fitness
56. 2:07programs employed in research studies
57. 2:09which usually aren't the most ideal
58. 2:11programs for building muscle so with the
59. 2:13optimized training plan I'll show you
60. 2:14later on in this video it's very
61. 2:16possible you'll still be able to build
62. 2:17muscle even in a 500 calorie deficit and
63. 2:20Beyond however based on this data if you
64. 2:23want to maximize your odds of being able
65. 2:25to recop it's likely that a slight
66. 2:27deficit of around 200 to 300 calories is
67. 2:29best and if you do want some help
68. 2:31calculating this you can head over to
69. 2:33billtoscience.com calculator okay so we
70. 2:36have calories figured out but what seems
71. 2:38to be just as important is your protein
72. 2:40intake you see a calorie deficit reduces
73. 2:43your rates of muscle protein synthesis
74. 2:45so less of the protein you eat will be
75. 2:47used as a building block for building
76. 2:49muscle E2 little protein and your body
77. 2:52will start to look for it elsewhere such
78. 2:53as your existing muscle mass as for how
79. 2:56much to eat to counteract this let's
80. 2:58take a look at three studies each of
81. 3:00them had subjects eat in a calorie
82. 3:01deficit but assigned them to either a
83. 3:03low or high daily protein intake of
84. 3:06different amounts every single study
85. 3:08found Superior muscle growth in the high
86. 3:10protein group and since subjects were
87. 3:12still in a calorie deficit they managed
88. 3:14to lose fat at the same time now
89. 3:16unfortunately we don't yet have a study
90. 3:18that compares protein intakes that are
91. 3:20both relatively High during a calorie
92. 3:22deficit such as 0.8 versus 1.2 grams per
93. 3:25pound of body weight however I think
94. 3:27it's pretty safe to say that you'll be
95. 3:29pretty much close to maximizing your
96. 3:30growth at about 0.8 grams per pound and
97. 3:33if you really want to be on the safe
98. 3:34side bump it up to one gram per pound so
99. 3:37the next step is to pair your nutrition
100. 3:39plan with a training plan designed to
101. 3:41force your muscles to grow and there's a
102. 3:43few relevant studies that can help us
103. 3:45determine what the best approach might
104. 3:46be one of them is a study published just
105. 3:49last year where research just took 130
106. 3:51subjects with at least six months
107. 3:53trading experience and compared the
108. 3:55effects of having them trained with
109. 3:56heavy weights versus lighter weights
110. 3:58while in a calorie deficit a common
111. 4:00belief is that lighter waste for High
112. 4:02Reps is better for fat loss whereas
113. 4:04heavier weights for Less reps is best
114. 4:06for building muscle but in this case
115. 4:09both approaches resulted in a similar
116. 4:11amount of fat loss as well as a little
117. 4:14bit of muscle gain but this does heavily
118. 4:16depend on one factor effort and this is
119. 4:20honestly where I believe most of you
120. 4:21guys are falling short you see in order
121. 4:24to maximize growth you need to take each
122. 4:26of your sets at least within three reps
123. 4:29short of failure and in fact based on
124. 4:31the new pre-print study it might be
125. 4:33advantageous to take each set even
126. 4:35closer to failure than this thing is
127. 4:37most people don't train anywhere close
128. 4:39to hard enough to reach this no you got
129. 4:41more come on come on come on you have at
130. 4:44least three more go and this brings me
131. 4:46to an important point I want to make
132. 4:47there really isn't a special body
133. 4:49composition position training plan it's
134. 4:51about doing the basics but doing the
135. 4:53well polish hard enough during your sets
136. 4:55train with enough volume work each
137. 4:57muscle at least twice per week and most
138. 5:00importantly stay consistent even if
139. 5:02you're an experienced lifter fixing any
140. 5:04one of these variables can very well be
141. 5:06the stimulus your body needs to continue
142. 5:08building muscle despite being in a
143. 5:10deficit but before I cover who exactly
144. 5:12body recomposition is best suited for
145. 5:15there is one more variable you need to
146. 5:17make sure you don't overlook sleep okay
147. 5:20so the most relevant study we have
148. 5:21regarding sleep and body recomposition
149. 5:23was published back in 2020 researchers
150. 5:27took untrained men and randomly assigned
151. 5:29them to either a worker program
152. 5:30consisting of two full body workouts per
153. 5:32week or that same workout program plus a
154. 5:35sleep education program designed to
155. 5:37improve both the quantity and the
156. 5:40quality of their sleep after 10 weeks
157. 5:42both groups had similar increases of
158. 5:44muscle with a trend favorite in the
159. 5:46Sleep group when it came to Fat Loss
160. 5:48however the Sleep group actually he
161. 5:50ended up losing a significant amount of
162. 5:52fat while the workout only group ended
163. 5:55up gaining a little bit of fat other
164. 5:57Studies have shown similar effects as
165. 5:58well where sleep deprivation negatively
166. 6:00affects both muscle gains and fat loss
167. 6:03so to make sure you don't sabotage all
168. 6:05the work you put into your nutrition and
169. 6:06training try to get at least seven hours
170. 6:09of sleep per night alright so now that
171. 6:10we've covered how to recap let's discuss
172. 6:13the most important part who body
173. 6:15recomposition is best suited for and
174. 6:17whether or not it's actually worth your
175. 6:18time pursuing so first off the higher
176. 6:21your potential for growth the more
177. 6:22likely you'll be able to recall and
178. 6:24there's three main groups of people who
179. 6:26satisfy this criteria the first group
180. 6:28are beginners who can basically touch a
181. 6:30weight and end up growing the second
182. 6:32group has to do with the fact that
183. 6:33muscle regrows far easier than it took
184. 6:36to initially grow it Lawrence one of our
185. 6:38bill of science members is a good
186. 6:39example of this he took some time off
187. 6:41training and in his first two months
188. 6:43back although his body weight didn't
189. 6:45change very much he was able to build
190. 6:46some muscle while losing a good amount
191. 6:48of fat but the third group is where I
192. 6:51think most people fall under and Nick
193. 6:53another one of our build science members
194. 6:55is a perfect example of this although he
195. 6:57had been training for several years he
196. 6:59was pretty much just going through the
197. 7:00motions he never properly applied
198. 7:02Progressive overload and had plenty of
199. 7:04other areas where his training could
200. 7:05improve I also just didn't know how to
201. 7:07approach his nutrition after we helped
202. 7:09optimize his plan he quickly saw results
203. 7:11and experienced incredible body
204. 7:13recomposition over the course of several
205. 7:16months although his actual body weight
206. 7:18didn't change too much he clearly built
207. 7:20a good amount of muscle while losing a
208. 7:22ton of fat in the process that said even
209. 7:25if they do fall into one of these three
210. 7:27groups there's still one more condition
211. 7:28you should satisfy and the importance of
212. 7:31this is highlighted in a recent 2023
213. 7:33case study researchers analyzed a group
214. 7:36of professional bodybuilders during the
215. 7:38contest prep and found that as they got
216. 7:40leaner building muscle became far less
217. 7:42likely and eventually muscle loss became
218. 7:45inevitable once they surpassed a certain
219. 7:47level of leanness it is interesting
220. 7:49however that a few of the female
221. 7:51subjects were still able to build a
222. 7:53little bit of muscle and another study
223. 7:55has actually shown similar results it
224. 7:57suggests that body recomposition may be
225. 7:59more likely to occur in females even
226. 8:01when relatively but we definitely need
227. 8:03more research but overall although the
228. 8:06exact minimum level of body fat required
229. 8:08to recomb isn't entirely clear yet I'd
230. 8:11say around 15 body fat for males and at
231. 8:14least 22 percent for females is a good
232. 8:16minimum but now it's time for the
233. 8:18million dollar question is body
234. 8:20recomposition even worth your time well
235. 8:23first off if you're someone who's pretty
236. 8:24lean or has been trained both hard and
237. 8:26consistently for at least six months
238. 8:28then you're probably gonna have a hard
239. 8:30time trying to recall secondly even if
240. 8:33you are likely to recall you should also
241. 8:35consider what your main goal is right
242. 8:37now I know you want to do both but
243. 8:39what's truly more important to you right
244. 8:40now building muscle or losing fat for
245. 8:43example while you might end up building
246. 8:45a little bit of muscle during a recomp
247. 8:47most research suggests that a surplus or
248. 8:49lean ball book is likely Superior
249. 8:51whereas if your main goal is to lose fat
250. 8:53then a slightly more aggressive deficit
251. 8:55would definitely lead to more fat loss
252. 8:58with the possibility that you'll still
253. 9:00be able to gain a little bit of muscle
254. 9:01it's also likely no coincidence that no
255. 9:04bodybuilder on the planet at least that
256. 9:06I'm aware of natural or enhanced tries
257. 9:08to recomp their way to muscle growth
258. 9:10they use Balkan and cutting cycles and
259. 9:12end up looking better year after year
260. 9:14and perhaps just as important we as
261. 9:17humans like to see things go in the
262. 9:18right direction during a recomp results
263. 9:21can be slow and your body weight doesn't
264. 9:22really help indicate whether things are
265. 9:24going in the right direction so you have
266. 9:26to rely on other metrics like small
267. 9:28differences in progress photos
268. 9:29strengthen the gym have your clothes are
269. 9:32fitting and tracking your waist
270. 9:33circumference over time without proper
271. 9:35guidance this can be a lot more
272. 9:37difficult to navigate than a traditional
273. 9:39bulker cut where the scale and quicker
274. 9:41body changes can lead the way that said
275. 9:44I do think for some people it is worth a
276. 9:46shot and at the very least it's helpful
277. 9:48to be mindful of when dieting in the
278. 9:50event that your weight is stuck and you
279. 9:52think you're not making progress but
280. 9:54you're really just building muscle and
281. 9:55losing fat simultaneously and as a recap
282. 9:58here's who is best suited for here's how
283. 10:00to execute it and here's what to expect
284. 10:02and how long it typically lasts and if
285. 10:05you need some help optimizing your plan
286. 10:06then head to buildtoothscience.com and
287. 10:09take our 30 second quiz to find the best
288. 10:11step-by-step training and nutrition plan
289. 10:13for you and your body I highly recommend
290. 10:16that you give this video watch next for
291. 10:17some new science-based training
292. 10:19techniques you can start applying today
293. 10:21to speed up growth thanks for watching
294. 10:23I'll see you next time