100% solid info. Down 60+ pounds since this past summer my body fat % has steadily decreased while my muscle mass has steadily increased. It is so important to keep protein intake high while cutting to preserve/build muscle. The whole point of losing weight is to lose fat, not fat + muscle. If you are not taking your protein intake and strength training seriously while cutting weight, you are doing yourself a disservice. You can take 2 people with the same height and starting weight & body fat % and have them both lose 20 lbs and depending on their protein intake, they could both be very different body fat% by the end even though in theory they lost the same amount of weight.

Greek yogurt + protein powder. A great protein desert

Unbelievably clean presentation. This one is getting saved. Bravo.

Bang on for every point. One of the only channels with no bs info.

I am pretty much building muscle while on slight deficit. My body visibly changed for the better.

I love how in depth this is, while still teaching us the basics. This is truly an amazing and very informational video.

This is excellent! I have watched so many videos on these topics as my current goal is to lose weight while maintaining or increasing muscle. You cover it so clearly and from a purely scientific, research-based perspective. Appreciate the articles! Thank you.

I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. kzfaq.infoUgkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.

1 hour of cardio, is typically about 1000 calories, for me. I have found it to be PHENOMENALLY successful. But it is WAY more effective while also dieting. Literally 3x faster

The conciseness and explanatory nature of this video was so pleasing to me, thank you, I got everything mentioned in the video without a struggle

One again, a very informative video on this subject. You really do make it so simple, especially about the 'cardio' part. I am one that would always think that I'd have to perform more 'cardio' even in a deceit to reduce body fat. As you mention, that 'the diet' has more of a profound effect if this is your #1 goal. Thanks again for quality information.

Im a beginner and omg this is the clearest explanation ive ever seen

Loved this video. The most useful one I’ve seen about the subject so far. Great job!

exceptionally well-done! Love your content. Subscribed. Glad to find a channel that doesn’t use sensational thumbnails and titles to clickbait!

Excellent video! Well researched and backed with a very straight-forward presentation. Thank you for putting this together and for providing quantitative measures to help guide us! 👏👏

Superb video. Thank you for just getting to the point and keeping it concise and factual

I've seen hundreds of videos and this video just boiled it all down into just 15 minutes? That's outrageously good!

Very clean and accurate info.Straight to the point.Very good video!

Bear in mind that if you do lose muscle mass with weight loss you can quickly gain that muscle mass fast. Just look at malnourished afticans after a famine. No big deal losing a bit of muscle.

Fantastic video, need to send this to my friend

Hand down the best evidence based guide and theoretical discussion on losing weight/build muscle I ever came across.

Thanks!! You gained a new subscriber. Very helpful, straightforward information.

This channel is way undderated . very informative and specific, Kudos brother!

this 100% the best video on this topic you provide accurate data and sound logic without the extra annecdotal fluff you usually get from fitness influencers. thank you so much.

Thanks for this great content. Scientific and concise. It is sure that you will see millions some day in the future. Thanks mate!

Just beautiful. Captures all the latest scientific hypotheses and covers the broad spectrum of diet, resistance work and cardio, Chefs kiss

Literally the best video on body restructuring.....i would recommend this to lot of people....great work

Amazing video, subscribed!

Comprehensive, succinct, and informative. Bravo on the video quality.

Love videos with no bs. Thank you!

Probably the best video i have seen so far on this topic. Statements based on research showing and linking the source. No Source - " trust me bro". Great work.

This is the best YT channel. Thank u so much

THANK YOU, I love running at high intensity but something felt off while trying to balance resistance training with high cardio, now I can pinpoint why

You deserve more subscribers. Amazing information!

clean, clear and concise info. Big thanks !!

I got up to 320ish, I focused on weight loss and mostly low carb, and got down to 243, last month I switched gears to muscle building while still slowly losing fat. This last week I slowly started introducing a few carbs back but better choices and still no sugar stuff. According to these calculations I should be eating over 300g of carbs a day and that is a lot when I have been eating 20 a day.

the graph showing that the small calorie deficit is most effective was the best thing I saw in here!

This is the type of video that, after watching, I immediately subscribe to the channel.

loved the use of tables to clearly present info

I started watching this video with the intention to better my plan and gain some knowledge. But I guess I’m doing everything right. I was at 266lbs (I’m 5’10”) January 9th. Now I’m 230lbs march 31st. This video is absolutely right. I have lost a lot of weight and packed a lot of muscle. I’m more toned. I’ve been losing 3-4 pounds a week. High protein intake. Whole Foods. No sugars, specially added sugars. All complex carbs. I eat about 1500-1900 calories a day. Yes, I’m at a bigger deficit than I should be. But it’s worked out. I guess I depends on the person. I’ve still gained muscle and lost a lot of weight. The only thing I lack is enough sleep. I get about 6-7 hours a day

best vid explaining body recomp so far.

High quality content as always! Cheers FHP

Man this is brilliant and I am so happy because I am ticking all these boxes

Thanks for the information. Great Video!!!

great information especially for anyone who is bulking and cutting. Great way to show the importance of diet on a cut (calorie deficit) in order to hold onto the muscle mass you gained during your bulk (calorie surplus).

Excellent and hit the nail on the head.

This channel is literally amazing

Thank you, a topic i have been wondering for so long

This video is an absolute information bomb!🤯 The presentation is outstanding and you explain the topic like a college professor! Brilliant explanation good sir. Will definitely purchase a plan when I get the money!🙏🙏🙏

Whenever anybody tells my anything in gym, I first come back to this channel to check 😂....I only trust this channel....this is the best channel so far❤️

the most helpful thing ever is to increase your protein intake. i had to learn that the hard way

10000000% crystal clear. Never been watched video like this. Automatically subscribed

I started to gain weight after covid and just didn’t stop til last November when I ended up at around 260lbs I’m 6’1 and I’ve been lifting for about 2 years so my bench press was already close to my then body weight. I decided to try cutting the weight down and I went from 260 to 218 over the course of 5 months. I could’ve used some of these tips! Ended up losing some muscle in the process, I think a bit over a pound. We’ll rebound though! I love seeing these stories so I thought I’d drop my own.

Super-duper helpful and crystal clear explanation. Many thanks.

Great information 🔥

This video is much needed Thanks man🏋‍♂️

This is the first video I watched beginning to end in forever

Excellent vid! Thanks

I wish all of youtube health videos were like this format

Outstanding video!

Great video! Several high quality papers showcase that improved aerobic capacity can help muscle hypertrophy - through adaptations to capillaries and enzyme activity. Remember CICO isn't the only thing that effects muscle hypertrophy, it's also the biomolecular activities that influence the signalling cascade to protein synthesis!

Superb presentation content and fantastic delivery. Great work.

Many thanks for making such good video.

I've been looking for a video like this for a while

That video is a masterpiece 👏

Thanks for the info!

Great video, very informative

Excellent.

Disclaimer, there's only so low in bodyfat % each individual can go before the body will certainly dump muscle mass. The body doesn't want to carry around extra weight if it doesn't have to, especially in a low calorie lifestyle. As a person who is natural leaner..my muscle mass directly follows my overall weight and performance will likely decrease in a deficit. A long time ago I was told muscle burns fat, meaning the more muscle mass you build the more fat will be burning naturally. However, it takes a long time to build muscle mass. Women generally carry more bodyfat, so that's likely why they retain muscle, it all relative. 👍

Great video. All the good real info on cutting and muscle maintenance

Excellent, thanks for efforts

amazing work: thank you

Greatly appreciate your channel. I always end up taking multiple screenshots and then adding them into documents on my phone so that I can reference them at any time. Your presentations are great and super easy to follow outside of coming back to your channel (because at times, it's not possible and documents are nice and easy reference material)

This video was so very helpful. Thank you very much and god bless you.

Great video as always! As a beginner, your content has been very helpful. I do have a request, however: I'd love to see a video about stretching and how it affects performance/muscle growth. Should it be done before a workout, or after? Should you do moderate stretching more often, or have a day dedicated to doing something more intense? Should you stretch a muscle when it's really sore, or wait until it gets better? Etc. I've been hearing a surprising amount of conflicting opinions on these sorts of questions. Thought you'd be the perfect one to set it straight if possible lol.

thank you, great video

Thank you so much for this

Thanks for the video and also including rest times between sets. For some reason in most gyms in my country, every fitness trainer will tell you "you must only rest around 45 seconds between sets, not more". I always found that weird since when I do compound lifts I do rest around 3 minutes since this allows me to lift with more weight and do more reps.

This is gonna be important since im gonna go on a weightloss soon

Love this channel

Stick to the fundamentals. Challenge yourself. Be consistent. Get active and get after it.

solid info is making me a bit sleepy but this is so much reliable than any other vids

If I were a professor, I would definitely give u an A++++. Outstanding video👍👍 Thanks!

Very high quality 🎉😊

I think this was highly informative. The only thing thats missing IMO is a little segment on 16-hour fasting etc. good video!

Thank you it was so informative🫐

Sucha clear explanation. Tq so much sir ❤

Great video. Everything backed by scientific research

Really amazing work. Thank You!

First of all…your channel is amazing, thank you for this priceless content. Now a question…are the calculations for daily protein based on total kg of body weight or on kgs of lean body mass? LBM was specifically called out in one area but not in protein calculation rows on the chart.

SummaryTips on how to minimize muscle loss during weight loss and potentially build muscle through body recomposition by manipulating nutrition, training, and lifestyle factors.Highlights[0:00] 💪 Body recomposition is possible during weight loss, especially for beginners and those with higher body fat.[1:45] 🍽️ Eating in a smaller calorie deficit and consuming a high protein intake can increase muscle retention during weight loss.[3:40] 🏋️‍♂️ Resistance training is essential for muscle synthesis, regardless of the calorie deficit.[5:00] 🏃 Effective cardio strategies include prioritizing diet, using low to moderate intensity methods, and choosing low impact exercises.[7:30] ⚖️ Avoid overestimating the impact of cardio on energy expenditure and be aware of potential interference effects and fatigue.Key Insights💡 Beginners and individuals with higher body fat have a higher likelihood of body recomposition during a calorie deficit. This is due to factors like less muscle adaptation and a more anabolic environment.💡 Consuming a smaller calorie deficit and a high protein intake can enhance muscle retention during weight loss. Aim for a rate of weight loss of no more than 1% of body weight per week and consume more than 1.5 grams of protein per kilogram of body weight per day.💡 Resistance training is crucial for muscle growth, even during a calorie deficit. Focus on volume, intensity, technique, and rest periods to optimize muscle synthesis.💡 Cardio should complement a calorie-controlled diet, not replace it. Low to moderate intensity cardio methods with low joint stress are recommended to minimize interference effects and fatigue.💡 Be cautious of overestimating the impact of cardio on energy expenditure and prioritize resistance training for muscle retention. Implement cardio strategies that are sustainable and enjoyable for long-term adherence.

Lift weights

Unless you are training for some bodybuilding competition i dont understand the obsession of people cutting cardio from their training. It is SO important for your cardiovascular health it shouldn't even be a question for most people. I remember when i stopped doing cardio for a year and just lifted weights. I got stronger but when i went for a run i was literally dying

This is so helpful omg

This video is beautiful. Very clear and understandable, thanks! I learnt so much more than I expected lol

very interesting

Thanks!

I run 5k 6 days/week Along with resistance training

I fucking love this video, It says everything i learned in over a year about fitness

Thank you so much for this please may I ask how long would you expect a low to moderate cardio session to be? I currently do 15-18 minutes