How To Build Muscle And Lose Body Fat At The Same Time | Nutritionist Explains...

How To Build Muscle And Lose Body Fat At The Same Time | Nutritionist Explains... | Myprotein

Рет қаралды 93,400

Күн бұрын

Can you build muscle and lose weight at the same time? Find out more from an expert nutritionist.
Richie Kirwan - an expert nutritionist - is going to talk about how the body changes when the goal is to build muscle while losing fat. Otherwise known as body recomposition. We’ll talk about what conditions are needed for body recomp. Richie will talk about some practical points people can apply to give themselves the best champ of efficiently body recomping.
If this is your goal, give this a watch and let us know how you get on.
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Chapters:
00:00 - Introduction
00:49 - Is it possible?
04:16 - Body recomp with less body fat?
06:39 - Lose weight on a calorie surplus
09:04 - How to successfully body recomp
10:26 - Bulking and cutting
11:35 - Any more questions on body recomp?
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How To Build Muscle And Lose Body Fat At The Same Time | Nutritionist Explains... | Myprotein
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1. Trexler ET, Smith-Ryan AE, Norton LE. Metabolic adaptation to weight loss: implications for the athlete. Journal of the International Society of Sports Nutrition. 2014;11(1):7.
2. Schoenfeld BJ, Alto A, Grgic J, Tinsley G, Haun CT, Campbell BI, et al. Alterations in Body Composition, Resting Metabolic Rate, Muscular Strength, and Eating Behavior in Response to Natural Bodybuilding Competition Preparation: A Case Study. Journal of strength and conditioning research. 2020;34(11):3124-38.
3. Staron RS, Leonardi MJ, Karapondo DL, Malicky ES, Falkel JE, Hagerman FC, et al. Strength and skeletal muscle adaptations in heavy-resistance-trained women after detraining and retraining. Journal of applied physiology (Bethesda, Md : 1985). 1991;70(2):631-40.
4. Zemski AJ, Keating SE, Broad EM, Marsh DJ, Hind K, Slater GJ. Preseason Body Composition Adaptations in Elite White and Polynesian Rugby Union Athletes. Int J Sport Nutr Exerc Metab. 2019;29(1):9-17.
5. Barakat C, Pearson J, Escalante G, Campbell B, De Souza EO. Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Strength & Conditioning Journal. 2020;42(5):7-21.
6. Haun CT, Vann CG, Mobley CB, Roberson PA, Osburn SC, Holmes HM, et al. Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training. Frontiers in Nutrition. 2018;5.
7. Rohrig BJ, Pettitt RW, Pettitt CD, Kanzenbach TL. Psychophysiological Tracking of a Female Physique Competitor through Competition Preparation. International journal of exercise science. 2017;10(2):301-11.
8. Petrizzo J, DiMenna FJ, Martins K, Wygand J, Otto RM. Case Study: The Effect of 32 Weeks of Figure-Contest Preparation on a Self-Proclaimed Drug-Free Female's Lean Body and Bone Mass. Int J Sport Nutr Exerc Metab. 2017;27(6):543-9.

Пікірлер: 73

@MyproteinOfficial 2 жыл бұрын

Thanks Richie - we hope you liked this video. If you're wanting to get the know on some superfoods, check this video out🎥 kzfaq.info/get/bejne/a550Z9ud1tSaZ4k.html

@yuelarc69 2 жыл бұрын

Do you have any videos on progressive overload, if not is there any you recommend?

@lindajones4582 Жыл бұрын

This video really helped me a lot. I am turning 70 and have been getting back into shape. However, I reached a plateau and intuitively realized that I couldn't build more muscle and lose stubborn fat at the same time. I thought it was just me and this science has helped me understand that with patience and staggering there is an approach.

@ghjgjihjgjyrdrgydsgr137 Жыл бұрын

A very clear and informative video that kind of makes me want to train as a nutritionist! Another reason to follow a cutting/bulking cycle instead might be these high protein intake recommendations for a period of body recomposition. These are the highest I've heard so far - a 70kg individual eating 2.6-3.5g protein daily/kg of body weight equates to 182-245g protein/day, which I think is kind of 1970s Arnie territory, but not hard as long as you like whey protein shakes. Vegan folks I think would not be able to consume enough protein while in a calorie deficit, but there is always the cutting/bulking cycle instead which a vegan diet would surely be fine supplying sufficient protein. Personally, as a newbie, I'm finding body recomposition absolutely possible, with resistance training only once or twice a week (plus football or running once a week) and 1.8-2.2g protein daily/kg of body weight.

@adamk7665 Жыл бұрын

Building muscle at maintenance calories works 100%. I have the results to prove it. I spent one full year at 190 lbs. after bulking up to that weight. My body fat level and waistline both dropped a noticeable amount but it was a very slow process. I was probably just on the line between beginner and intermediate in terms of strength numbers. I'm trying it a 2nd time after bulking up a bit more and gaining some strength so we'll see what happens.

@Mateo-jn6rv Жыл бұрын

thanks for the comment man it helped

@anonymousfry 3 ай бұрын

Hey there thanks, actually this comment gives me a lot of hope. So I've started recently and been doing smth similar, eating at maintenance/slightly lower + 1.6g/kg protein. I really needed to know this isn't a waste of time, since a lot of people/sources tell you need to go on bulks and cuts which I'm hesistant to. I've definitely seen my shape get better in 2 months, so is it a good way to continue?

@jesusalbertoguerrerocarden6628 Жыл бұрын

The best thing someone can do for body recomposition is consuting a sports nutritionist, as each body is different and they can give you a personalized plan for your specific needs, but the basics are covered in this video. In my case I saw results with either a daily calorie surplus or deficit of around 200 calories, but eating lot's of protein and veggies and with controled carbs to use as energy when excersicing. I found very useful to mix some days of lifting, like 3 or 4 in a row, with 2 or 3 days of consecutive and heavy cardio and a rest day. On heavy cardio days i will eat around 1,000 to 1,500 calories more than on regular days to be around a 200 calorie deficit or surplus. Before that I wasn't a newbie in excersice but I wasn't structured at excercise and nutrition. At the beginning, I was loosing almost 2 kg of fat and building around 1.2 kg of muscle every 3 to 4 weeks. Of course you get into a point when results are harder to get, but with proper training and nutrition you can still get them. Muscle building is slower and way harder than with bulking but you are lean all the time, it's a matter of preference. I think this aproach is better if you are looking for an athletic type of body, but not very useful if you want to look like The Rock.

@annette681 Жыл бұрын

I love your videos. They’re informative and understandable. Thanks!

@Enigmata23 Жыл бұрын

I stopped lifting for over 10 years and have started again. I gained a wider waistline but wanted to rebuild muscle while losing the fat, this video was very helpful. Thanks i guess I fall under the third category of lifters returning after a break.

@WellnessWarriors779 Жыл бұрын

Keep sharing your valuable tips, learning a lot from you. Thanks.

@Oajng 2 жыл бұрын

I just can’t stop staring at Richie’s chest in all of his videos

@huibj4724 2 жыл бұрын

Fucking same

@CardMan91 9 ай бұрын

Freak

@luciampcd2989 2 жыл бұрын

When I started exercising seriously this is what happened to me. I lost weight but gained muscle mass. Of course it stopped at some point 🤣. Edit: My bf is a very proficient badminton player but had to stop for some months and when he started playing again, body recomposition happened. So yeah, two of the cases you mentioned

@tiagomota4734 Жыл бұрын

Im hulk !

@armymanal Жыл бұрын

Id love to do a body recomp but making a meal plan has always been a bit of a confusing process to me or i juat get a bit ocd about it. Should i go to a local PT or does anybody have any advice as once i have meal plans i have no problem eating it and doing the excersies

@hikerJohn 8 ай бұрын

Yes you can haha, I watched the video where the guy that wrote the book said you can and you did a good job of explaining it in common parlance. I did this in the past but I think I'm at a point that I need to do more fueling. I'm KETO and never crash or hit the wall but I do slow down after an hour or two if I'm trying to hike fast. Just as someone before me said, I'm turning 70 soon but Ive been hiking 1000 miles a year for 5 years and sometimes a lot more.

@lauraezeanishealthyliving9644 Жыл бұрын

What an amazing explanation of body recomp... waooo.. love it!!! Well done!!

@CardMan91 9 ай бұрын

Lame

@thomasallen3225 Жыл бұрын

So being patient is important. Is there a range of time that most begginer-intermediates should give to see noticeable change.

@sylphienne Жыл бұрын

So if I'm morbidly obese, sedentary and I'm doing a low carb, low-mid fat but high protein diet which is in a 1600 caloric deficit and also 18/6 intermittent fasting but gradually started going to the gym and after a few weeks of getting used to it, I start to do strength training 5 times a week and cardio/endurance 2 times a week. Will I gain muscle and lose fat/weight or lose muscle and lose fat/weight?

@templetonpatrick Жыл бұрын

What does "a lot of time" mean precisely? Like, what's a good rate of weight loss/month to use as a benchmark? I fall into the newbie-ish and high body fat groups. I've been on what I think is pretty good regimine with weight training and diet for a few months. I've been using a body comp measurement on my smart watch. Per month, I maybe lose 1.5kg of fat and gain 0.5kg of muscle.

@Amence 2 жыл бұрын

Interesting info there, what would you suggest is the considered fat % you may need to change from both at the same time to cut/bulk programs?

@rkirwan1 2 жыл бұрын

There's no set definition for higher body fat % but if I was to speculate, approximately 15-20%+

@emanuelgortoescu4669 Жыл бұрын

2.6 to 3.5 g of protein per kg of bodyweight. That's marketing right there😂👏🏽

@Walter5850 Жыл бұрын

He is very wrong about that. The range 2.6 to 3.5g is mentioned in the research paper by Barakat Christopher et al. but his reading comprehension must be poor since that paper clearly states: "Consuming 2.6-3.5 g/kg of FFM may increase the likelihood or magnitude of recomposition" FFM means "Free Fat Mass". That is the mass of the body minus fat. So save yourself some cash on that turkey meat XD

@xonsquie Жыл бұрын

@@Walter5850 exactly! It’s very misleading for people that don’t know this. For example I’m 6’0 290lbs 36% bf 185lbs of lean body mass. So I’d have to eat 218g of protein if I multiply 84kg to 2.6. At first I thought I’d have to eat 480g because I multiplied 290 by 2.6!

@rickcowleymidfulnessfitnes3901 9 ай бұрын

Erm, is it the case the body can use a certain amount of protein in one sitting and then there has to be a decent gap between meals so as protein can be utilised... Or... its just discharged from the body. There cerainly is confusion within his protein intake stat.

@MrDan3808 11 ай бұрын

I’m 175cm, 75kg, about 23% body fat, and male. I would like to eventually be the same height and weight, but 10% less body fat. Have trained before, but have been out of shape for a few years. Should I cut or bulk first?

@Basti12293 4 ай бұрын

I started my journey last year in january Now I'm 12kg lighter and my physique looks way better It is really not a fast progress, but doing it consitently should make it last for a long time, since I adapted my life to doing Sport and knowing what I eat gradually

@kuku4335 Жыл бұрын

Can I achieve my bmi if I do Body Recomp?

@peterwakeham4435 2 жыл бұрын

Love his accent

@raymonko Жыл бұрын

How is that even possible? 2.6-3.5 grams per body weight of protein? If you are 100 kgs .. that means 350 grams of protein per day ... that is 11 chicken breasts? Even if you supplement your food with protein shakes this sounds way too much for normal people to intake.

@Walter5850 Жыл бұрын

@kazauksp Жыл бұрын

@@Walter5850 thank you. I heard this when i was at 215kg so it was impossible to reach. I thought it must be without fat because it doesn't make sense otherwise. Finally i'm glad to find someone who confirm!

@Walter5850 Жыл бұрын

@@kazauksp For overweight people, I heard a recommendation to simply eat equal amount of grams as your height in centimeters. For example if you are 180cm tall, you'd eat 180grams of protein daily.

@kazauksp Жыл бұрын

@@Walter5850 Thank you i never heard that, i will look into it.

@bx22able Жыл бұрын

Recommended doses vary depending on the source and what type of training you're doing / what type of body you're looking for. The sweet spot seems to be between 0.8 grams and 1.2 grams of protein per pound of lean body mass. If you're overweight, use your height instead as the other guy mentioned. Sorry, I'm American. I use pounds. At the low end of his recommendation, 2.6g of protein, I would need 257g per day at my weight (220lbs). That's only about 37g more than most other sources recommend. If you're training VERY hard, you're body will use it.

@muz4704 9 ай бұрын

Between 2.6-3.5g of protein per kg? Pretty sure in the other video it was 1.6-2.2g per kg?

@davewarhitz677 Жыл бұрын

Is it a wise thing to do cardio 3x a week next to 3x resistance training a week in a caloric deficit? My BMI is 26. I´m trying to lose some bodyfat meanwhile lifting weight. Can i lose bodyfat in caloric deficit with just lifting weights?

@fizzysedits6541 Жыл бұрын

Hi, yes you can lose body fat by participating in resistance training, but ensure that you're also incorporating a lot of cardiovascular training within your workouts or within the week of training as this type of training burns fat quicker than resistance training. HIIT workouts are very good for fat loss.

@TheDrop24 Жыл бұрын

Thats not true. Thats to much cardio if you want to keep your muscles. Dont get me wrong cardio is good for the heart but to much of it will make you skiny not muscular.

@fizzysedits6541 Жыл бұрын

@@TheDrop24 Correct. When I'm training a client, they perform resistance training basically within every session with a mix of cardiovascular exercise. All of my clients lose body fat this way whilst also building muscle mass.

@DoesChaos 2 жыл бұрын

Can you explain what is "higher body fat" and the duration of newbie gains ?

@rkirwan1 2 жыл бұрын

There's no set definition for higher body fat % but if I was to speculate, approximately 15-20%+. As for the duration of newbie gains... it completely depends on the individual and the training they're doing

@videogazer801 Ай бұрын

@@rkirwan1hell no, at 15% - 20% you are just already way too lean to body recomp to work. For guys , body recomp works when they are at the very least 30% body. Because recomp generally will stop working when they get down to about 25%. At 25%, only a cutting phase wiudl yield fat loss.

@rkirwan1 Ай бұрын

@@videogazer801 like I mention in the video, with newbie gains, it's very possible at those levels of body fat but unlikely in an experienced lifter.

@bomousa9836 Жыл бұрын

Hi, how to chat with u and take a counsel for a specific question?

@CardMan91 9 ай бұрын

Noo

@yogigirl1173 Жыл бұрын

What would you recommend first? Lose weight or build muscle first?

@FRMC_SALMON Жыл бұрын

Build muscle definitely

@fuadahmed6060 Жыл бұрын

@@FRMC_SALMON To increase ur metabolism and start ur fat loss while u have a higher metablic system.

@YaboyCurtis_ Жыл бұрын

Im currently 270lbs of just fat but want to weigh around 240lbs and have alot more muscle with about 20 - 25% body fat, I want a physique similar to brock lesnar and I'm going to try Weightlifting I just don't know how much cardio I should do and how many calories I need to consume.

@almostgifted Жыл бұрын

You need steroids.

@nealwright5630 Жыл бұрын

What does "De-trained" mean?

@Walter5850 Жыл бұрын

When you stop training for a while.

@quintingriffith4921 Жыл бұрын

Ironic how my sleep reminder drops down when he said “priorities sleep”

@mr0ptimistic Жыл бұрын

When is the progressive overload video coming?! lol

@CardMan91 9 ай бұрын

Shut upp

@nickashton3584 10 ай бұрын

am 69 work out every four days 36 hour fast every four days monday breakfast work out eat recover tues wed next meal thursday breakfast work out rinse repeat losing fat gaining muscle taking my time slow and steady wins the race keto high protien diet

@user-in6qd4je6k Ай бұрын

イケメン❤❤❤

@R32R38 2 жыл бұрын

A 0.7kg gain in muscle mass over 32 weeks might as well be zero.

@rkirwan1 2 жыл бұрын

For a competive physique athlete, not losing lean mass during a cut is very rare so gaining some is impressive, relatively. Nobody goes into a cut expecting to come out with a lot more muscle than before

@needparalegal Жыл бұрын

Its automatic. Your body wants to stay the same weight, if you gain muscle you will automatically lose fat.

@spencekhaz833 2 жыл бұрын

When people say “toned” they mean lose fat, not build muscle. You can build muscle but if you’re too fat you won’t see much definition.

@troll2637 2 жыл бұрын

It depends on the person.

@mondscheinblitz 2 жыл бұрын

I agree people who are obese are usually super strong they Carry all that mass and when they Start loosing weight one can see all that muscle underneath

@catchyusername3083 Жыл бұрын

You can be skinny and not be toned. The only way to 'tone' is to 'build' muscle.