Connect With Me:
👉 https://www.Instagram.com/Sean_Nalewanyj
———————————————————————————–
Is it possible to “recomposition” and lose fat and build muscle at the same time? The answer is yes, but a body recomp will usually only occur to a significant degree in select scenarios. In this video I explain who specifically can build muscle and lose fat simultaneously with the most success, as well as how to go about it. You’ll find quite a few videos on YouTube that outline a specific recomposition workout or recomp diet plan you need to follow, but these programs are often based on certain misconceptions that can send people down the wrong path. So, if you want to gain muscle and burn fat at the same time, make sure to watch this bodybuilding video lesson all the way through as the process is actually quite simple. Video Rating: / 5
Some people are trying to build more muscle mass, and they’re not able to do it. This is why.
Timestamps
0:00 Insulin and lean muscle mass
0:20 Why you can’t build muscle mass
In this video, I’m going to talk about insulin and lean muscle mass. There is a lot that happens at the cellular level that you should know.
It takes insulin to act as a key to unlock the door of the cell and allow amino acids to go into the cell to be converted to skeletal muscle protein. It’s true that we need insulin to make muscle protein.
The problem is that many people don’t understand insulin resistance. When you have insulin resistance or type 2 diabetes, you have a lot of insulin, but it’s not working in the body. So, you basically have a deficiency of insulin. In this situation, you can’t get amino acids into the cells.
Consuming more carbs will just create resistance and block amino acids from being converted to muscle tissue.
Your body only needs a small amount of sugar and a moderate amount of insulin. You only need a very small amount of carbs. You need some insulin, but you don’t need to increase it by consuming carbs or sugar. You can have normal insulin levels without consuming carbs.
It takes exercise to stimulate growth hormone, which will make the amino acids convert to muscle protein. Growth hormone is triggered by high-intensity exercise with lots of recovery and sleep. You also need to consume a moderate amount of high-quality protein.
The sodium-potassium pump is the door that insulin unlocks. So, it would be best if you also consumed enough sodium and potassium to activate the pump. Sodium and potassium may also help with insulin resistance.
Talk to a Product Advisor to find the best product for you!
Call 1-540-299-1556 with your questions about Dr. Berg’s products. Product Advisors are available Monday through Friday 8am-6pm and Saturday 9am-5pm EST.
* At this time, we no longer offer Keto Consulting and our Product Advisors will only be advising on which product is best for you and advise on how to take them.
Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
Follow Me On Social Media:
Facebook: https://bit.ly/FB-DrBerg
Instagram: https://bit.ly/IG-DrBerg
Anchor: https://bit.ly/Anchor-DrBerg
TikTok: https://bit.ly/TikTok-DrBerg
Send a Message to his team: https://m.me/DrEricBerg
ABOUT DR. BERG: https://www.drberg.com/dr-eric-berg/bio
Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketosis
Thanks for watching! I hope this helps you better understand insulin and lean muscle mass. Video Rating: / 5
Click Here to Subscribe: http://Bit.ly/ThomasVid
Check Out Athletic Greens’ Whole Food Greens Powder: http://athleticgreens.com/thomas
This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. The best way that you can directly support my channel, is by supporting the brands that help make this all possible. Any product that you see on my channel is a product that I also use personally, regardless of any paid promotion.
Get my Free Newsletter and Downloadable Cheatsheets (eating out, travel, etc): https://www.thomasdelauer.com/life-optimization-tactics/
Follow More of My Daily Life on Instagram: http://www.Instagram.com/ThomasDeLauer
It’s important that I am honest and to say that this video does have a sponsorship from Athletic Greens, supporting them is a good way to support my channel!
In a study published in the Journal of Strength & Conditioning Research
One group (10 guys) trained a certain muscle group 3 times a week with a lower number of reps, the other group (also 10 guys) trained a certain muscle group intensively and only once a week
The group exercising the same muscle group 3 times a week showed more muscle gain (forearm flexor muscle thickness was 2.1% greater)
Researchers concluded that training a muscle group more than once per week, “…may be an effective strategy to enhance hypertrophic increases by facilitating the use of higher volumes over time.”
This might be explained by research published in Sports Medicine which found that protein synthesis only stays elevated for 72 hours after the workout
https://www.ncbi.nlm.nih.gov/pubmed/25739559
Time of Day
Optimal growth also depends on when you exercise…
Study published in Applied Physiology, Nutrition, and Metabolism reported that in a group of 42 young men, those who exercised in the evening gained significantly more muscle than those who exercised in the morning.
Men who trained in the morning saw their quads – specifically, their outer thighs – grow by an average of 12%
But the ones who hit the gym later in the day saw their thighs grow 50% more quickly (this study was 6 months long)
https://pubmed.ncbi.nlm.nih.gov/27863207/
Additional Study
Another study from Finland (this one was ten weeks long), published in the Journal of Strength & Conditioning Research, subjects who trained in the evening increased the size of their thigh muscles, on average, 30% more than the morning group
https://pubmed.ncbi.nlm.nih.gov/19910830/
Why Is This?
Daily variations in core body temperature, energy metabolism and hormone fluctuations are influenced by our circadian rhythms
High core body temperatures improves nerve conduction velocity, joint mobility, glucose metabolism and muscular blood flow – most people can achieve higher muscle activation levels in the evening compared to the morning
Additionally, a study published in American Journal of Physiology looked at rats exercising by running 5 days/wk up a 6% grade at 20 m/min for 60 min in either 73 degrees F or 39-46 degrees F
HSP 70 increased 12.3-fold in the 73 degrees group compared to sedentary control group and was unchanged in the cold room runners
https://pubmed.ncbi.nlm.nih.gov/11299231/
Note: your body can adapt to training at different times of day
https://pubmed.ncbi.nlm.nih.gov/19696362/
How Long to Rest Between Sets?
a study published in Experimental Physiology Research confirmed that longer breaks between sets (5 minutes instead of 1 minute) resulted in stimulation of MPS which was greater than in a short-break group.
saw a 152% increase, versus 76% increase in those with short rest intervals.
https://pubmed.ncbi.nlm.nih.gov/27126459/
A study published in the Journal of Strength & Conditioning Research then confirmed the benefits of longer breaks from a long-term perspective.
The researchers believed shorter breaks resulted in less growth due to compromised activation of intracellular signaling
Lifting Intensity
Published in the Journal of Physiology: the rate of p70s6K phosphorylation remained unchanged at 60-90% intensities
Another study published in PLOS One, reported that low-load high volume resistance exercise triggers MPS more effectively than high-load low volume resistance exercise.
https://pubmed.ncbi.nlm.nih.gov/19001042/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2918506/ Video Rating: / 5
Can you build muscle and lose fat at the same time? Yes–and it’s known as body recomposition, where you build muscle and lose fat at the same time. However, recomp does come with a catch. We need to be at a calorie deficit in order to lose weight and strip off fat. But the drawback with being at a calorie deficit is that it severely compromises our ability to build muscle. However, this doesn’t mean it’s impossible to build muscle while losing fat, and in today’s video I’ll share 3 steps for how to build muscle and lose fat at the same time.
The first thing you need to do for body recomposition is setup your diet. Eat at a very slight deficit of roughly 5% to a maximum of 20%. And aim for around a protein intake of around 1g/lb of your bodyweight. Then, fill the rest of your calories with carbs and fats.
Next, to build muscle and lose fat at the same time, beyond training your muscles at an adequate volume, switch up your routine. For example, switching to a new training split, increasing or decreasing your muscle training frequency, and/or switching up some of your exercises or the manner in which you perform them.
Next, we need to optimize our nutrient timing so to build muscle while losing fat. First, you need to ensure that you’re evenly spreading out your daily protein intake into about 3-5 meals throughout the day. Also aim to have adequate carbs and protein shortly before and after you train.
When it comes to the question of ‘Can you build muscle and lose fat at the same time,’ the answer is yes, but you need to follow the action plan below:
Step 1 (Set Up Nutrition): Eat just slightly below maintenance calories (~5-20% deficit, or ~100-500 calories below maintenance). Multiplying your bodyweight in lbs by ~14-16 can give you an estimate as to what your maintenance calories are. Ensure your protein intake is ~1g/lb of your bodyweight, and consider going above this if you’re relatively leaner (e.g. 15% body fat or below).
Step 2 (Switch Up Training): Switch up your training routine. Still ensure that you’re training with the optimal muscle training frequency and weekly volume, but switch up your training to provide a new stimulus for growth.
Step 3 (Optimize): Spread your daily protein intake fairly evenly into at least 3 meals per day, and ensure that you’re ingesting adequate pre AND post workout protein + carbs in a timely manner.
Bonus Step (Measure): Track your bodyweight, circumference measurements, progress pictures, and strength in the gym. Use these to variables to gauge your progress.
A body recomposition isn’t ideal for everyone, but in the cases I went through and with the protocol I previously outlined, it can be an effective way for you to shortcut your transformation. But, in the long run, you’ll likely eventually want to transition to a dedicated muscle building or fat loss period and prioritize one or the other. And for an all in one, step by step program that shows you not only how to successfully achieve a body recomposition, but also then shows you exactly what to do afterwards so that you can continue to strip off fat and build lean muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=%20lose%20fat%20and%20gain%20muscle%20at%20the%20same%20time%20May%2031%2F2020
Filmed by: Bruno Martin Del Campo
Subscribe to my channel here:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
MUSIC:
FULL BODY WORKOUT ROUTINE:
Full Body Workout A – https://www.youtube.com/watch?v=5JmWguyvu7Y
Full Body Workout B – https://www.youtube.com/watch?v=MWcJuLKB7RY
UPPER/LOWER BODY WORKOUT ROUTINE:
Upper body workout – https://www.youtube.com/watch?v=acp77RhVzMM
Lower body workout – https://www.youtube.com/watch?v=YPLopuFxz-0
PUSH PULL LEGS WORKOUT ROUTINE:
Push workout – https://www.youtube.com/watch?v=FWDXsqHo14A
Pull workout – https://www.youtube.com/watch?v=tPphF8gepd8
Legs workout – https://www.youtube.com/watch?v=Xg9B6pqHUQE Video Rating: / 5
