How Do You Build Muscle & Lose Fat at the Same Time? (2017)

Рет қаралды 62,680

6 жыл бұрын

Want some help building your best body ever? Here are 5 ways I can assist whenever you’re ready, including free fitness plans, coaching, books, and more: www.mikematthews.co/yt
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Build muscle and lose fat at the same time.
It sounds so simple, right? Why shouldn’t we be able to do it?
Well, some people say it’s a fool’s errand. Others say you need to follow “special” forms of dieting and training. Others still say it takes steroids.
They’re all wrong.
Building muscle and losing fat simultaneously (or “body recomposition,” as it’s often called), isn’t beyond the power of us mere natties.
It’s doable, and it doesn’t require esoteric knowledge, fancy or newfangled methodologies, or drugs.
There’s a catch, though.
You may or may not be able to do it, depending on your body composition, training experience, and more.
So, in this episode, I’m going to help you understand how body recomposition works and exactly what to do to build muscle and lose fat at the same time.
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References
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www.ncbi.nlm.nih.gov/pubmed/9...
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www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
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www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/8...
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Пікірлер: 52

@Seda1979 5 жыл бұрын

The most underrated trainer on KZfaq. Love your work Mike keep doing what ya do. Educating the ignorant and reaffirming those that know. God Bless!!!

@RRatedT 6 жыл бұрын

Man I love your videos so much, full of information(real information with science evidence and not a marketing one). Totally love your work and I've been following you since 2015, you're still the best out there.

@JTChi 6 жыл бұрын

Love your uploads Mike... :) thank you

@rmansrj8402 6 жыл бұрын

The best video that i have ever watched...finally some one showed the way how to do it

@drago22alina22 6 жыл бұрын

The only man around that tells it like it is, and got it figured out

@carletouk 6 жыл бұрын

Alina Gherasim your in love with him arnt you ! Admit it!

@TheMesoPeaks 5 жыл бұрын

@@carletouk lol

@reconteam91 6 жыл бұрын

Nice tips, kudos! Cool typewriter and the 007 book in the back. Is that Chewbacca and a Star Destroyer?

@fitnessunboxed304 6 жыл бұрын

Solid advice for all levels of fitness.

@halfman58 6 жыл бұрын

Mike, these videos are brilliant. a quick question, during the cut, is it ok to have some days with less than 1000 cal ? fasting is a bit too hard as I lose the focus at work. Thanks again for the videos. I have about 5 years of lifting. I train for strength and mostly Olympic weightlifting.

@kaibe5241 6 жыл бұрын

Fantastic video. Got yourself a new subscriber.

@YokNg 5 жыл бұрын

so my body will still be stingy with energy use even if i've stored 30% BF worth of energy?

@edwardbrearey6413 6 жыл бұрын

Really enjoying the increased frequency of the uploads Mike.

@florenciaarredondo5655 6 жыл бұрын

Hi Mike, what about L-Carnitine? I started a month ago and it seems I'm progressing pretty well and I'm taking L-carnitine since the trainer at my gym suggests it is a good supplement to increase fat loss, will this help?

@dragonchr15 6 жыл бұрын

How would you do a program like starting strength when you are cutting? The rep ranges and weights can get brutal and eating 2000 calories per day will not cut.

@gabzsy4924 6 жыл бұрын

Okay so now we beg the question...how to determine if one's still on the newbie wagon and able to recomp or not? I've been lifting for quite some time now, but always on an on and off switch, at times I got pretty good gains while being lean just to go through some rough times and losing it all later...last year I was lifting on a 5x5 training regime until my father past away and than I stopped lifting for a couple of months and undereating, losing serious gains and now I'd say I've been back on lifting for 3 months, mostly on a normal bodybuilding split and rep range focusing on hipertrophy and while I did gain some size back I lacked definition so I've been cutting for a couple of weeks and I'd say I'm ready to put muscle on again since I'm pretty lean (1.75m and 71.6kg). You think I'm still able to recomp now or not anymore and should I just reverse diet and than go into a surplus?

@DronesTwinkies 4 жыл бұрын

loved it

@SheriarIrani 4 жыл бұрын

Nice video. Thanks. Just one clarification. U mention in the 11th minute that the protein intake should be one gram per pound. Should it not be per Kg instead of pound?

@satriakesumap 3 жыл бұрын

Per pound. 1,8g per kg. Taking upper than that will be useless unless you’re a high performance athlete.

@dgheonmd 3 жыл бұрын

Good stuff, thanks. Still not eating carbs and staying keto. Keeping my insulin levels as low as possible is the only way for me to loose fat.

@MikeMatthewsFitness 3 жыл бұрын

Hey David, if you enjoy eating keto, go for it! As far as insulin goes, though, this article is worth a read: legionathletics.com/how-insulin-works/

@dgheonmd 3 жыл бұрын

@@MikeMatthewsFitness read your article and you are missing a few crucial elements. One particular problem is the last section entitled Insulin isn’t the problem... Being overweight and sedentary is the problem. You have switched causation and effect. The problem isn’t insulin itself, it’s insulin resistance (IR) as measured at an organ level. Hepatic, cerebral, and pancreatic IR as well as skeletal muscle IR is the culprit for obesity. Sedentary life style surely increase skeletal muscle IR but it is the elevated CHO consumption that causes end organ IR, resulting in persistent hyperinsulinemia (HI) and progressive IR. You can not burn fat if your fasting insulin level is over 8 (microIU/ml). In general, the lower your insulin level the better for brain, liver and skeletal muscle preservation (many studies listed in Grain Brain; Perlmutter) . You also comment on the fact that the brain needs sugar. That is true. But let me also mention two points, 1. The brain is much more efficient at using Ketones and can derive roughly 70% of its energy requirements from them, and 2) that there are ESSENTIAL fats and ESSENTIAL proteins but NO ESSENTIAL carbohydrates. Our bodies are very intelligent and are able to make all the sugar we require ( used by the brain as well as in the phosphocreatin and glycolytic pathways) from the fats we have stored or from the fats we eat via the glycerol pathways. It’s evolutionarily built in as we evolved eating almost NO CHO over the last 6 million years of our evolution. And considerable anabolic pathways do not require CHO. New studies are finally putting this false claim to bed. insights.ovid.com/pubmed?pmid=28399015

@copernicus99 6 жыл бұрын

Personally, for HIT cardio I do 2 ALL OUT 30-second hillsprints per week. More is simply not needed for good conditioning- and it does not interfere with my training.

@individual8207 6 жыл бұрын

Y Fish Only 30 Seconds a session or do you have cool off times? Maybe like 1 minute cool down then 30 seconds sprints until.. maybe 20-25 minutes?

@hienl4696 6 жыл бұрын

Mike! Mike! Mike! What do you think about this formula for body recomp on maintenance calories using calorie cycling for someone who's been lifting for 3+ years using your method (Leaner Thinner Stronger): It’s a three-step process, and it looks like this: First, figure out your maintenance calories. Input your information into your MFP Diet Profile, then set your goal for “maintain my current weight” and hit “update.” The number you were given is your Maintenance Caloric Intake, or Maintenance Calories (MC). Next, figure out your training day calories. Take your MC, and increase it by 15%. Keep in mind, training days are only days you train with weights. Finally, determine your rest day calories. Take your MC and decrease it by 10%. Rest days are any days you do not train with weights.

@FLJD427 5 жыл бұрын

It seems to me that we need to emulate being a "noobie" after working at it for 1-2 years and reaching plateaus. In other words. get down to below 15% BF with some decent muscle gain then go crazy on fat loss with caloric reduction and HIIT and sacrifice some LBM. Rely on muscle memory and ease off the muscle resistance training. Then at around 10% BF go crazy again on muscle training to get back the LBM via noobie phenomena.

@vonzuchter 5 жыл бұрын

I started lifting , I weighted 108kg my height is 1.79cm , body fat about 33%. In the first 4 months after with caloric deficit diet and about 100gram of protein per day , I weight 101kg I lost about 13kg of fat and gained about 3-4kg of muscle. Now 1 more month has passed I cant put anymore weight on the barbell , I am always tired at the gym nomatter how well I sleep , not gained anymore muscle , I lost 2 more kilos all fat maybe some muslce too. It looks like I cant gain anymore muscle with a calorie deficit. So for me it was 4 months of newbie gains and about 3-4kg of muscle. Now I am just cutting till I get to 15% body fat and then bulk

@Simoncahill25 6 жыл бұрын

Mike, I've done a little bit of Olympic lifting but didnt sustain or add strength, tried crossfit for 2 weeks, and done some conditioning stuff. Would I still count as a "newbie"? I haven't sustained compound lifting for more than a month and never noticed any strength gains.... any response appreciated.

@adam_haney 6 жыл бұрын

Mike, I am currently 173 pounds 5'10 I just lost about 50 pounds and have been at 169-173 the past 3 months. I am a bit skinny fat. Do you think doing this while eating 2000 calories would be good? How long should or at what weight should I return to a normal caloric intake? I probably shouldn't lose too much more weight I am thinking. I am new to weightlifting so the newbie gains will be big. Any weight program recommendation you have?

@Simoncahill25 6 жыл бұрын

Mike Matthews thanks a lot for the response.

@danielwilhelm4369 6 жыл бұрын

Hey Mike, my name's Dan. I was seeing if you had any advice for me. I was going strong with my workouts and making impressive gains. But then I had an unfortunate event occur where I injured my hand and cut tendons in my fingers. I just now got the Okay to start lifting again. An I've found it hard for myself to get back into the routine. I was seeing if maybe you could help me out with that and/or if you had any advice?

@JmanZ71 6 жыл бұрын

Daniel Wilhelm to the q

@MikeMatthewsFitness 4 жыл бұрын

Want some help building your best body ever? Here are 5 ways I can assist whenever you’re ready, including free fitness plans, coaching, books, and more: www.mikematthews.co/yt

@Leo-yn5fx 6 жыл бұрын

So can I walk an hour a day? Even if I’m bulking or cutting?

@shmoolicious 6 жыл бұрын

Leo LOL

@Leo-yn5fx 6 жыл бұрын

shmoo So what fuck boy?

@ShadowSnake141 6 жыл бұрын

Yeah, you can. Use a macronutrient calculator (a good one can be found on muscleforlife.com) to calculate how many calories you'll need to offset the walking (walking burns so little anyway I don't bother to even think about it).

@johnhinz1173 Жыл бұрын

But Mike how will you sell us stuff if it’s that simple!

@colintranter5162 6 жыл бұрын

A no nonsense video. 😊

@JustArtsCreations 5 жыл бұрын

Being in an anabolic and catabolic state at the same time?

@DarkDrake5481 5 жыл бұрын

the body does cycle between anabolism and catabolism through out a day. Day to day you are both anabolic and catabolic.

@JustArtsCreations 5 жыл бұрын

@@DarkDrake5481 oh totally, when a calorie deficit occurs at any point your body moves into catabolism. that was not the question though, the question was at the same time as anabolism is present, which is no not possible.

@peterdavig5078 6 жыл бұрын

I’m confused... Are you undermining intermittent fasting because A) it’s unlikely that you’ll be able eat 1 gram of protein per pound of bodyweight in a 6-8 hour window, or because B) your body can’t properly digest 1 gram of protein per pound of bodyweight consumed within an 6-8 hour window?

@kaibe5241 6 жыл бұрын

I think you're spot-on. When I'm looking to cut fat, I'll fast. When putting on muscle, I'll remove the IF component. However, I think IF is better for long-term health, so it makes up about 9 months of the 12 months of the year for me.

@jessicacampbell1903 3 жыл бұрын

What about overtraining? Can you talk about this?

@MikeMatthewsFitness 3 жыл бұрын

Good question! Check this out: legionathletics.com/signs-of-overtraining/

@gabesanfran9968 5 жыл бұрын

Can you gain strength without building muscle?

@dietsch4633 5 жыл бұрын

Gabe Sanfran yes. I personally have never experienced that. After a certain amount of strength occurs.. I get bigger every time

@oa3255 6 жыл бұрын

Am glad I watched the video and I learned alot but for the rest you're literally just assuming and shooting in the dark with information that would take months of research and observation.