How to Build Muscle, Lose Fat & Maintain the Results

How to Build Muscle, Lose Fat & Maintain the Results | 053

Рет қаралды 38,902

Күн бұрын

In today's episode, I am answering some of the most frequently asked questions on building muscle and losing fat. The health and fitness industry is flooded with "30-day challenges" that promise quick results. However, most of these methods are unsustainable in the long run. My aim with this episode is to provide you with techniques to develop new habits and thought processes that will compound, leading to long-term, sustainable results. Enjoy!
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Topics:
0:00 Intro
0:57 Welcome
1:39 The grind
5:11 You make progress in drops
12:03 Set the standard
14:19 Strength training and cardio
23:05 Anabolic state
26:14 Losing weight
34:31 Specialized training
41:47 Diet
48:28 Unhealthy relationships with food
52:30 Over eating
58:06 Fitness and diet challenges

Пікірлер: 60

@gdot9046 3 ай бұрын

As far a building muscle I’ve found the problem for most is not progressive overload but poor diet intake. Eating according to goals is harder than exercising according to goals.

@BlahBlahPoop617 26 күн бұрын

Poor diet and poor fitness. I have a good diet but I have cheat days every weekend of about 10-20k calories. People I know ask me how can I have such massive cheat days. I tell them I burn 3000-5000 calories per day. They ask me how is that possible with cardio. I tell them if you’re not fit you won’t burn much don’t cardio without killing yourself, but if you become fit, you burn more calories without killing yourself as much. So for example, I cycle and have an FTP of 350. I can sustain 250 watts for hours easy. That’s about 900 cal per hour. I usually do 3-5 hours of riding per day. So just to maintain my weight I need 2700-4500 additional calories on top of my maintenance calories of about 3000. The problem is people consistently eat poorly and then they are unfit so they try to use exercise to make up for it when they won’t burn enough calories to begin to make up for it. If most people became fit they would burn more calories and be able to not eat like a pig every day, but if they maintain a healthy diet 80-90% of the time, they could eat cheat foods 10-20% of the time and be just fine and have the best of both worlds, once they hit a body weight they’re happy with. And I like this method better because if you eat junk every day, it’s not enjoyable. Whereas if you eat healthy most of the time, you then look forward to your cheat days with more enjoyment and actually enjoy the foods more and they taste better.

@jimmyemond8213 2 ай бұрын

Sir, very intelligent, common sens, bright content that you are sharing with us. Thank you for your videos ! Cheers from Québec, Canada !

@jettfitceo 2 ай бұрын

Great info and thoughtful content! Thanks bro 🫡

@dianemortensen11 3 ай бұрын

I just started following you recently. Your content, explanations of information, analogies, and inspiration are amazing! I love how you explain things very thoroughly, but with simplicity. I am greatful to you for providing your expertise, advise, and wisdom. A huge fan of yours! I am going to look into ordering your supplemnts too. I listen also to Sally and Eddie McRae's podcast, " Choose Strong". She is a big fan of you and your supplements and constantly references them in her podcasts. Thank you again for being so knowledgeable and giving of yourself to all of us!

@stevebednarchik9390 3 ай бұрын

I’ve done well with a diet and exercise approaching my 50th soon. I’ve been able to maintain my high school weight all these years. We have a sweet trip planned as we’re celebrating our 25th with our 5 children. Fingers crossed I can maintain my current mindset and not destroy what I’ve worked on. Vacations can be tricky on the body and mind.

@cadmusquill5425 3 ай бұрын

Keep up the great work Nick 💪

@roadtogritfitness 2 ай бұрын

Some high value right here! Amazing podcast. Thanks

@wyva9845 3 ай бұрын

The grind is just rolling the rock in to place, then you sculpt once that rock is on a solid foundation. If you’re only grinding, you’re just rolling rocks around

@Jboogie7735 3 ай бұрын

This was a great listen 👍

@RangerGeno 3 ай бұрын

Thank you for your great information you put out and living a great example of a working family man. RLTW

@Brand0n1337 3 ай бұрын

Working on getting things together. You’re the man Nick, Appreciate and Enjoy your content my dude!

@tsebosei1285 3 ай бұрын

I have been listening to body builders all them talk about calories. Track macros. Prioritise protein, fibre, minimise fat. Move and improve form. Coach Greg, Mike Israetel

@jay4iacee31 3 ай бұрын

Nick really out here breaking it down to us "barney style"

@rigobertogarcia84 3 ай бұрын

I love my Margarita every ones a while too!! lol

@jimdefazio8649 3 ай бұрын

Nick, with regards to muscle building, I think the volume you describe has to depend on your goals at the present time. It’s physically impossible, apart from superhuman recovery due to peds, to be building muscle, losing fat in a calorie deficit, and building aerobic fitness running 6 times a week at the same time. I had to cut my weights back to one day a week full body heavy just to retain the muscle I have and in order to focus on training for running 6 times a week. It’s all my body can handle without dipping into overtraining. If pure muscle building is the goal, not getting better at running then obviously a higher training volume, along with food intake will be necessary (along with decreased running- maybe 2 to 3 times a week max)

@nicholassorg1134 3 ай бұрын

I’m 43 and run 35-40 miles a week (5,6 runs a week) lift 5 times a week, work 45-50 hrs a week plus raise a child. It can be done but not essy

@harlo1622 3 ай бұрын

@@nicholassorg1134you would have 0 time to actually raise your child. I work 50 hours a week and have to figure out whether to run or lift. Unless you’re in the gym for less than an hour each day you would have no family time…

@Deiefe 3 ай бұрын

Amazing content, as always! Thanks Nick

@Fablles 3 ай бұрын

scientific research points to anywhere between 5-30 reps per set, at least 3 RIR, and around 5-10 sets per muscle group per session. The way you perform your reps matter as well, aim for a controlled eccentric, slight pause, and a concentric on the faster side as well.

@JTChi 3 ай бұрын

Just what I needed Nick. Thank you ❤

@pchan1728 3 ай бұрын

Loved this episode so much ❤

@vannoyre 2 ай бұрын

The reading bro

@the_cheese813 3 ай бұрын

This man did not just cheat on his diet, he made an entire love child out of it.

@acarter777 3 ай бұрын

When he says he prefers strength training for losing weight, is he implying lower rep ranges to get stronger at certain lifts? Or just muscle building in general?

@nwilliams38 3 ай бұрын

Groundbreaking…

@user-br1vj5iy9u 3 ай бұрын

Does anyone know where The Daily Mile. shirt comes from?

@Efrainrubiolopez 3 ай бұрын

yea nick thank you buddy! You have a big fan in here in Culiacan Sinaloa there is a big running community here. Go one more!

@tsebosei1285 3 ай бұрын

9:48 competitive eaters also do that after 15000 calories challenges. I think specifically about Erick the Electric. But these competitive eaters are lean I wonder how they do it.