3 Methods to Avoid Losing Muscle During a Fat-Loss Program


How To Lose Fat Without Losing Muscle

Video taken from the channel: Paul Revelia


How to Cut Without Losing Muscle | Lose fat & Maintain Muscle | Burn Fat & Gain Muscle while Cutting

Video taken from the channel: Gravity Transformation Fat Loss Experts


Fasting and Muscle: How Long Term 1-2 Day Fasts BURN FAT but KEEP MUSCLE?

Video taken from the channel: Dorian Wilson


How To Lose Fat Without Losing Muscle (4 Simple Tips)

Video taken from the channel: Sean Nalewanyj


How To Avoid Losing Muscle When Doing Cardio

Video taken from the channel: Jump Rope Dudes


How To Prevent Muscle Loss While Losing Fat (Cutting)

Video taken from the channel: Merijn


How To Lose MORE Fat And KEEP/BUILD Muscle (3 WORST Dieting Mistakes You Need To Avoid)

Video taken from the channel: Jeremy Ethier

One of the first things you should do if you’re trying to lose fat without compromising existing muscle is boost your daily protein intake. According to a paper from the International Society of Sports Nutrition (ISSN), increasing your protein intake from the recommended 0.8 grams per kilogram of bodyweight per day (g/kg/day) to 1.2–2.4g/kg/day, while also restricting calories (30–40%. I hope you loved this article on 4 ways to prevent losing muscle mass during weight loss!

If you’re ready to start your weight loss journey, Avocadu’s 21-Day Fat Loss Challenge is the place to start! This plan helps men and women lose 10-21 pounds in just 21 days and can be repeated as many times as you want. Mistake #6: Trying to build muscle with intermittent fasting. While IF is great for fat loss, it doesn’t work very well for making significant muscle mass gains. While you won’t lose muscle with IF, it’s very difficult to build with long periods of fasting.

Your diet should always match your goals. They increase your sensitivity to carbs (allowing you to use more vs store more) and they assist with fat loss via PPAR-delta stimulation (a mitochondrial activator found in muscle). Alwyn Cosgrove, a very popular weight-loss specialist and researcher is huge on fish oils to promote fat loss (take 3-6g a day).

6. Use Thermogenics Correctly. Here’s a recap on the top 3 ways to lose fat without losing muscle: 1.) Eat enough protein: Nutritionally speaking, losing fat without losing muscle is. The two main forms of exercise discussed in maintaining muscle while losing fat are weight training and cardiovascular training. Lifting. You must be lifting otherwise you will certainly lose muscle, that is a given.

Lifting will send signals to your body instructing it to build muscle. 3. Don’t Reduce Calories By Too Much. As I explained earlier, a caloric deficit needs to be present in order for you to lose any amount of body fat, and that means you’re going to need to reduce your calorie intake by some degree.. The thing is, that degree of deficit can be all kinds of different sizes ranging from unnecessarily small to excessively large.

Keep carbs low-ish much of the day, but use supplements containing carbs before and during workouts. Save the carby meals until after training. Heat therapy increases core temperature that turns on the “heat shock” response. This increases insulin sensitivity by.

While you can lose fat and gain muscle at the same time, you won’t do so at the same rate. The best that most people can hope for is to gain a relatively small amount of muscle while losing a much larger amount of fat. For example, you might lose 6 pounds in weight over the course of a month. Combinations of aerobic exercise, resistance training and balance training can prevent and even reverse muscle loss.

At least two to four exercise sessions weekly.

List of related literature:

That is, these articles would teach you “inconvenient truths” like you can’t get muscle definition as fast as you’d like, you can’t target just belly fat for elimination, and you’ll need more than 1250-word tips to build the body of your dreams.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

These methods are often a bit misleading, because most caloric restriction diets generate an equal muscle loss combined with fat loss.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

To lose muscle without hurting your performance, simply follow the four dietary steps of the Racing Weight system: improve your diet quality, balance your energy sources, manage your appetite, and time your meals and snacks appropriately.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

Interestingly, Mourier and colleagues (1997) demonstrated that the combination of a hypocaloric diet and branched-chain amino acid consumption led to greater decreases in body weight and visceral fat loss than either a highprotein or a low-protein hypocaloric diet.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

lower IGF-1, but protein restriction does.3 You can eat organic steaks, keep your blood sugar levels low, and be in mild ketosis, burning fats instead of sugars for energy—and this combination will allow you to feel great, lose weight, clear the brain fog, and have tremendous energy.

“Grow a New Body: How Spirit and Power Plant Nutrients Can Transform Your Health” by Alberto Villoldo
from Grow a New Body: How Spirit and Power Plant Nutrients Can Transform Your Health
by Alberto Villoldo
Hay House, 2019

Replacing some dietary carbohydrate and/or fat with protein while on a hypoȬenergetic diet has been recommended as a way to preserve muscle mass during weight loss [30Ȭ33,39Ȭ41].

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Many of the clinicians I interviewed for this book who employ ketosis as a therapeutic strategy find that many of their patients lose muscle and gain fat after an extended time in ketosis.

“Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy” by Dr. Joseph Mercola
from Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy
by Dr. Joseph Mercola
Hay House, 2017

In most cases, you’d need to exercise or engage in calorie restriction to first burn glucose (blood sugar) and then glycogen (stored liver and muscle sugar) before finally beginning to utilize fat as fuel.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Engaging in an aerobic exercise program three to four times per week will burn extra calories and allow consumption of sufficient nutrients and calories to spare protein, thus reducing the loss of lean-muscle tissue that occurs when you diet without exerCISe.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

In the last chapter I discussed HIIT and MRT for fat—loss training.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • What’s the worst dieting mistake you’ve made? Hope you enjoyed this one don’t forget to give me a follow on Instagram to stay updated: https://www.instagram.com/jeremyethier/! Cheers!

  • My problem is how you make money when all the time you are in gym for workout and in home to prepare your diet food…how it is possible..?

  • I did a mistake of doing so much cardio and loosing so much weight quickly and not gaining no muscle. I recommend anyone that’s dieting to do WEIGHTS! Now I’m skinny fat lol

  • 1:57 claimed the difference in number of days of weight loss. I would like to address this issue by pointing out that this study is a bit flawed if taken at these values. the 20 day difference should be accounted for. if we take the fast group and add 20 more days of training, I doubt the differences between weight loss vs muscle gain would be different, most likely there would be more significant gains on average in the fast group. I’m pretty sure the study most likely addressed this issue, by testing the results of the fast group after 60 days. if not, then credibility is out the window. 20 days worth of volume of reps is not something to discount altogether.

  • Your guide, together with Spartan guide to body recomposition article. 31 days, body fat 31.4-27.2, body weight 54.6-54.3kg. gained 1.3kg muscles. Point by point. It felt achievable.

    It felt good, it did not feel suffering at all. Thank you.

  • 1:18 that was idiotic and not anatomically correct. You made an anecdotal argument that just because body builders do something, it means cardio doesn’t cause muscle wasting. That’s like saying meth doesn’t ruin lives because check out these successful examples of people on meth whos lives arent ruined. That completely ignores how they do it and for how long, and those variables are what prevents them from losing as much muscle from doing cardio. Your arguments are just results oriented thinking, and are made by the dumbest people. The result isnt important, understanding is what is important. A person can be on meth and eat shit all day and as long as they get enough steroids they will look buff. Your soccer boy can be either on peds, which are popular and undetectable/ and or, thats what his body looks like after all of the cardio muscle wasting, So imagine what he would look like, how much bigger he could be, if his muscles werent wasting away.

    Also, eating food won’t help you stop muscle wasting. It will just make you fat. That’s how the body works, everything you eat will become fat, then the fat is used to power the organism. Taking fat injections won’t stop muscle wasting from cardio, you’re wrong. The body builders you keep talking about, they keep doing cardio the change their body composition and loose fat. Eating creates fat. They over eat in order to generate insulin growth hormone and get more muscles, then they trim the fat by doing cardio. So they do cardio to undo their eating effectively, and your solution to doing cardio is to eat?

    “your body is a science equation”. brought to you by the dumbest scientist. This is the kind of scientist that graduates with a creative writing degree instead of an anatomic one.

    Okay i’m half way done with this video, and im done with this retardation. The “second thing” is basically grow muscles….. to stop cardio muscle wasting…..

    Soooooo grow muscles at the same speed as you are losing them to cardio… in order to keep the same quantity of muscles….. wait why the fk are you doing cardio again? You’re bulking and cardio at the same time. You’re doing everything at the same time and getting literally nothing done. This is like “jump rope with me, and do all this retarded shit to enable you to jump rope with me and gain nothing else”.

  • Been doing cardio for the last 2 weeks…low impact 30 min….trying to cut for a beach vacation next month…I’ve lost 8 pounds…but today before my cardio, I could only hit 6 pull ups…2 weeks ago, I was doing 12 straight…wtf

  • As a 5’11 190 lbs guy, I lost 37 lbs in 6 months with strict dieting but no workout. I lost terrible amount of muscle and I had still little ugly belly fat. I DON’T RECOMMEND LOSING WEIGHT BY THIS WAY. IT MAKES YOU LESS CHARMING AND NOT FIT OR LEAN!

  • My maintenance is 1.900 calories. I’ve been eating max 1.100 for months now (if not years). If i start eating 1.400 (with weight training) will i become fatter.? Will i lose fat? Will i built muscle? Im so confused

  • Thanks for the great video, Jeremy. At 5 min 16 sec you say “20 pounds later” with a before and after picture, were you up 20 pounds in muscle or down 20 pounds of fat? That’s a big scale change based on the picture. I’m finding with clean eating, heavy lifting and protein at every meal, the scale hasn’t changed much, but i’m down inches on my measurements. Wondering how much emphasis to put on the scale. Thanks!

  • What exactly is Custokebon Secrets? How does this thing really work? I notice lots of people keep on talking about this popular lose weight methods.

  • Loving your videos. They keep me motivated to keep going. Just trying to slim down and maybe get a six pack by summer. Watching the videos I’ve learned it’s not a rapid change and slow and steady wins the race. Currently walking 10k steps a day and just finished my first month of 6 pack abs app. They’re not there yet but I know with a caloric deficit, consistency, and watching these informative videos like yours to keep me motivated to keep pushing, I know I’ll get there. I’m 30 years old and 5’11. I was 177lbs on Jan 27th. Currently 170lbs now on Feb 29th. Feeling good and already noticing change. Thanks for the tips and keep up the great content.

  • I haven’t slowed down on losing weight because my body fat is at 36%. So I haven’t tried to build muscle until I get it down to at least 15%. What do you think?

  • I always thought dieting is expensive and ‘healthy’ food costs a lot. Little did I know. I got my diet plan from Next Level Diet and I was able to select foods that fit my budget.

  • Well if you do intermittent fasting and a high protein and high fat diet along with a severely low carb diet, I think youll see continual gains.

  • I lost over 20lbs in two months. Just visit a website called NextLevelDiet, choose the foods you like and they will provide you with 30-DAY diet plan and training plan. Finally I got my six pack:D

  • I have lost 10lbs in just one month by following diet plan from NextLevelDiet. It’s really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #*Next Level Diet*.

  • Hold up at 1:5” he’s saying they went into a 30% calorie deficit meaning 300 calories less??? Theyre only eating 1000 calories a day before??? Jeremy u did ur math wrong

  • Hi Jeremy, what do you think the solution would be for a person who thinks they may be falling into mistake #2, or already making it, but wants to continue to lose body fat and retain muscle?
    Thanks for taking the time to make your videos, they are extremely helpful.

  • I jump rope 3 days 30min and 3 days 20 min + training with weight.(back,chest and legs).1 day rest.its hard or middle workout?what eat I need to use?

  • As I started following diet and training plan from *Next Level Diet*, I took my confidence to the next level. Girls finally started noticing me.

  • I see lots of people keep on speaking about Custokebon Secrets. But Im uncertain if it is good. Have you ever try this popular lose weight secrets?

  • I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from NextLevelDiet. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website

  • 2 months ago, I was fat and had single. Now I have great body and a girlfriend. Coincidence? I wouldn’t say. Trust me guys, all you need is training and diet plan. You can get both from *Next Level Diet*.

  • Hi, have you considered this diet plan known as the Custokebon Secrets? My sister says it helps people lost a lot of weight. Is that possible? I also noticed many excellent review about this diet plan. Thoughts?

  • what about doing diet break by days instead of weeks? for example if we do 2-3 days diet days, 1 day normal calories, then 2-3 days diet days?

  • Such a load of crap about needing all those carbs, just go Ketogenic..all the energy you need and coupled with intermittent fasting NO supplements are required

  • the before and after at 5:11 is an inspirational story! I am so glad you lost all that weight! you were borderline morbidly obese and I am so proud of you for staying in the fight and finally achieving your goals!

  • But what if you do a fast diet, but increase the protein intake. Plus even if you could retain slightly more muscles by going on a slow diet, you also have to considet the time a slow diet take compare to a fast diet, plus how many where the test subjects? Where they at the same level when they started this study, so not one group where beginners and one where 5+ years veterans or something like that.

  • im new to losing weight. im using Myfitnesspal and eating in a deficit (1200 calories). Im also going on runs, but the app is only saying im burning 80 calories (5k runs lol). now i know i am probably burning more whilst doing cardio. So should i be eating more than 1200 calories if im doing cardio?

  • Why would I create a diet plan myself when there are people who certainly do that better then me? Visit NextLevelDiet and get your personalized meal plan.

  • I bought the get lean for women and I’m excited but if I feel like I’m not enjoying it and its not working for me can I get a refund?

  • I’m sorry but if the fast diet group lost 21% in 40 days, then that is not comparable to the slow diet losing 31% in 60 days, because the fast diet group would loose 31,5% in 60 days, which could even be greater, but since this was not included in the study we don’t know…

  • Its still surprises me, how some people do not know about Custokebon Secrets, despite the fact that many people get great result because of it. Thanks to my work buddy who told me about Custokebon Secrets, I’ve lost a ton of weight by using it without starving myself.

  • Working out while Cutting is terrible bro! I feel gassed quickly, almost no strenght in my body, feel tired doing things i did easily before. Its hard af

  • is it effective to limit my workout into just strength and flexebelity workout and eat healthy will help me to lose weight and get in shape or i have to do cardio

  • I can’t believe I found this website. NextLevelDiet completely changed the way I look at diets. When I started following their diet plan, I realised that diet isn’t something you should be scared of and it can easily fit in your daily routine.

  • I can’t believe I found this website. Next Level Diet completely changed the way I look at diets. When I started following their diet plan, I realised that diet isn’t something you should be scared of and it can easily fit in your daily routine.

  • The problem for me is the psychological factor. My cravings go away if I cut down calories and keep them down. If eat low, eat high, eat low, I don’t have a chance to adapt and my urges kick in and I just rebound big time. Any tips for this? Do the urges go away over time even with this cyclical eating pattern?

  • So I’ve been using Jeremy’s Beginner Shred plan for about 2.5 weeks. I’ve had to adjust the plan’s exercises and schedule due to using limited home equipment and my work schedule.
    Turns out that in all my past years of fitness attempts, I wasn’t getting anywhere near enough protein.
    Weight loss has been a lot slower than I expected, but i think it’s from muscle gains. I’m already noticeably stronger and it looks like the fat is melting off my body.
    As a 49 year old total noob to weight lifting fitness (I was always more of a runner/cyclist/cardio guy) I really like the program so far; much better than trainers I’ve used at my national chain gym.

  • If I take a one-week diet break after 4 weeks of calorie deficit dieting.. do I still remain on my fasting schedule of 16 hours off with an 8-hour eating window?

  • One tip from me as an aquarist. In the old days, all you had to do to set up an aquarium was to pour the water and let it sit there for one month and the water will be ready for fish. But now, all kinds of products are out there which all of a sudden claim to be necessary before adding fish. It is all bullshit. The best way to do anything is to just let it happen naturally. Just eat less and wait a month.

  • WRONG! At 5:21, he says to eat 1g of protein per pound of body weight. REALLY? Some people weigh 200, 250, even 300 pounds. I’ve eated as much as 120 g of protein and even 100 g can be sickening unless you are working out quite a bit. 200 g protein or more is unfathomable, disgusting, and won’t even be used by the body simply broken down. He is gving incorrect advice!

  • Ive been working out for like 1 year and 6 months ans now i dont just wanna eat clean everytime al tough u do, but i was planning to do like, 5-6 times a week i diet and like 1-2 days i would have what ever i wanr

  • this dude said to keep carbs high? what an idiot, thatll make u fat unless ur using steroids lol. just keep fat high instead, ull do way better. a keto diet is way better for preventing muscle loss and cutting and or building muscle at the same time. its called bulk cutting. works extremely well.

  • On the ZDF calculator, maybe it’s just me using mobile, but I’m confused what the low/medium/high buttons below the caloric goal function as, and the macro percentages aren’t labeled, so I don’t know what I’m doing.
    I have my own health regimen diet which is very high in plant fats and proteins, almost no meat, carbs vary, and I’m highly active with walking my dog lots and also boxing and body weight exercises. Clean, healthy fats (eg. Coconut, nuts) are the most efficient fuels sources for the body (9 food calories per gram compared to 4/g in carbs or proteins, though the body uses 1/3 of the energy of proteins just to digest/metabolize them), and fats produce less free radicals when metabolized. I’ve had to develop my own diet because I was diagnosed with ulcerative colitis in 2008, and only get flare ups nowadays when I eat [too much] meats and cheeses and processed wheat etc. Anyway, I’m curious to figure out how to use the calculator and measure things out!!!

  • It’s really easy to put muscle while losing fat. My story: I read tonnes of scientific articles before starting my workout. As a newbie, I worked out for three months on a high protein diet supported by only natural carbohydrate sources such as oatmeal, fruit and vegetables. I didn’t eat any processed product and anything that includes flour, sugar and salt (The only exception was a 100g bar of chocolate every day). I didn’t do cardio at all. My workout routine was 6 days a week, 4 days endurance and two days strength training. On my workout-free day, I ate whatever I wanted. At the end of that three month period, I did not lose any weight. However, I didn’t have a belly for the first time in my life, and packed a lot of muscles all over my body. To top it off I built a 6 pack, again for the first time in my life. One last interesting detail I’d like to share is I never did 3 sets. (I was a 38 year old male of 84kg body weight at the time). Today I’m 95kg with a huge belly and just started working out exactly as I did before.

  • So he said, eat more carbs so you get more energy and burn more fat in the gym? That means working out way harder because you got so many carbs in your system…

  • i like it but i must be dumb, bec i dont know how to learn this:( wish i had a training partner who knew this stuff, so we could do it together..:(

  • So much Internet bs…. Yes you can do it slow and steady…. And find that you only lost 1kg of fat after 6 months. I have been on a keto diet, with low calories moderate carbs and high protein and have lost 4 kg of body fat, no muscle mass lost just in 3 weeks.

  • Am I supposed to eat 210G protein as I’m 210lbs bodyweight? Most people say to have 1.5 gram per kilogram bodyweight but you say per pound? It will knock my carbs down a fair bit having 210g protein

  • As expert, I think Custokebon Secrets can be good way to lost a ton of fat. Why not give it a shot? perhaps it is going to work for you too.

  • what is the reason if a person is not losing any weight even after he has cut his calories but he is putting on muscle.. his weight is remaining constant(28yrs/M,104kgs) and has a lot of fat to lose? eating around 1400 cals

  • Hello people I need someones opinion on this cutting plan Im doing. (Maintenance is 3000 calories)
    Week 1: 2500 calories
    Week 2: 2400 calories
    Week 3: 2300 calories
    Week 4: 2200 calories
    Week 5: 2100 calories
    Week 6: 2000 calories
    Week 7: 1900 calories
    Week 8: 1800 calories
    Week 9: 1700 calories
    Week 10: 1600 calories
    Week 11: 1500 calories
    Week 12: 1400 calories

  • Be on a cutting diet, keep kcals high, keep carbos high. Sorry man, i have seen the “light” and the light does not look like that. At least not for me. If i don’t below 700-900 kcals i don’t lose weight, au contraire, i get fat on 1,200 kcals at 6 ft tall and 76 kgs. 2 liters of water quarter chicken breast and one tomato / day maybe and one low fat yoghurt. Nothing more.

  • I have lost 7 kg and 1kg from this is muscle and the rest is fat, is this mutch muscle? Hope someone can respond cant find it on the internet and its my first cut

  • Hello. I’ve been running everyday for 30 mins for the last ten years. I’m 1.70 height and 55kg. I run about 5km per session. My very low weight is due mainly to a hormonal syndrome (which I do take medication for, and yes, it is effective, which I can see from the blood tests results). I eat about 2000/2500 calories per day, 50kg protein. I’m watching this video because I just went to the gym to ask information about enrolling, and the trainer told me that because I’m already so thin I shouldn’t even walk if I want to put on muscle mass! I only have a very low goal, 5kg of muscle in a year, which to me seems like almost nothing.

  • I cannot fucking stand it anymore… go to one youtube video after another… even amongst guy’s that are legit… you will see complete opposite advice… one guy says no fats.. one guy says no carbs… nother guy says LOTS of carbs… nother says lots of fat… it is a fucking shit show

  • ‘Intermittent fasting’ is the way to go when cutting, i’m doing the 16/8 right now, 16 hours of fasting, with an 8 hour feeding window, works perfect.

  • ‘Bulk Powders’ out of the UK is much better and much cheaper than ‘Myprotein’, check it out. They will also deliver free in many euro countries if you spend over a hundred quid.

  • I have a question. Why is after a cheat day I gain weight? And all I lost of belly fat of 2 month reverses. And after a week even 2 it doesn’t go back to how it was prior the cheat. Or what’s supposed to be smaller prior the cheat due to the one or 2 week deficit. I legit have to start over due to 1 cheat day. And sometimes even a day after a DEFICIT I see a bigger belly making me start over. I’m a skinny fat girl, 20, in taking 1240cals. I’m not doing muscles atm. But when I start i plan on eating 1334-1350 cals. Due to moderate deficit. So why is it that what’s supposed to act as water weight after a cheat day and sometimes after a deficit day doesnt??

  • maintaining muscle is pretty easy when cutting. Just stop spiking your god damn insulin 6 times a day, if your gonna do it with calories eat in a 300 deficit, and get in.68 grams of protein. And if ya look “small” its just due to low glycogen levels.

  • All those fitness and nutrition people on Youtube are full of crap. Real nutritionists earn thousands of dolars for their knowledge, they dont need to cash on merchandise and commercials ^^

  • Soo am one of these people whoo eatt aa lottt and with a lot i really mean a lot and never gain weight
    Btw i dont want to bulk i just want to get rid od that small fat covering my muscles and if i stopped eating for 2/3 days just small things like one plate of rice a day i lose about 4/5 kgs so what to do?

  • Google “lyly amazing guide” to get the best diet program in the world. My sister applied it and shed 6 lbs. I just started off and I’m already lower 11 lbs.

  • I think then only thing ur leaving out is that if ur a heaver person that has like 31% body fat can gain alot of muscle and loose fat at the same time because the amout of fat

  • I’m on cutting, i start about over 1week, and i dont use supplement i only eat healthy food i still observing my self idk if this one will help me, other ppl says that i will drop my cal to 1500. btw Height 5’6 and 69-70kg.

  • Soon after my good friend explained to me about the diet “lyly amazing guide”, I searched on Google and when I found this, I dropped more than 14 pounds in just a few of weeks. I’d suggest this system to anyone who’s searching for a really useful plan.

  • I had never heard of the diet “sowo hope site” (Google it) until finally my good friend spoke so really about it when they lost practically 16 lbs. I actually googled “sowo hope site” and so should you.

  • I am eating 2500cal in no workout days and 2800 in the days that I workout and I am 79kg. if my workout lasts 2.5hrs will I have chances to lose muscle?

  • My question is how do soccer players and basketball players avoid losing muscle mass when they play for so long almost every single day of the week?

  • Dear Merijn,
    How many times do you suggest to do cardio per week? I am currently making a training programme and also want to know whether it’s good to do cutting one week and then the next week make gains because I want to both build muscle and lose fat.


  • I GOT SIX PACK IN ONE MONTH!!! I took diet plan from NextLevelDiet. With their diet plan and tips, transformation is guaranteed, trust me. They also provide you with training plan and healthy recipes.

  • I want it lose fat and not weight because I’m not actually that heavy. But if I put myself into a calorie deficit of 300, I would have to eat like 600 calories a day and that is not healthy. Help?

  • >>cece>> For me only this worked, I lost 20 pounds in 2 weeks > https://t.co/ulDqhr6avk?sdf45dfg4ss I was very fat before and nothing workedddd.. So glad I discovered this methodddd >>3521>>

  • Hi. Does this apply to half marathon training? I do strength training (stronglifts 5×5) 3 days per week but will be doing a half marathon in March. I haven’t much experience running but I am worried about losing strength an muscle mass. I’m thinking of continuing the weightlifting on Monday Wednesday and Fridays and running on Tuesday Thursday and Saturday. Rest Sunday. Does that sound like a good plan? Thank for any advice ����

  • Question… I do cycling.. which is a very intensive sport that burns alot of calories…I mean alot…I can burn up to 3000 cals on a tough training..but usually around 1000… I don’t want to become big but I wanna have some a good muscles mass(like for example a nice looking chest and back )..what can I do to get this physic while still doing my cycling…

  • Good points, alot of people support weight training only for weight and fat loss. I did this for sometime and just noticed myself becoming bigger and bigger with more muscles hidden under fat. Now that I started incorporating cardio I am getting leaner no muscle loss at all. I do not care for cardio but I will continue to do it because it keeps you lean but more importantly it works wonders for your carduovascular health as well.

  • One thing I get that carbohydrates take as high as possible. Because glycogen used more as compare to fat. So more glycogen more fat loss mean you can workout more because you have glycogen. While fat burned at faster rate when your body gets heat up

  • Hi dudes. Thanks for the vid. So here is my confusion. According to your calculator high activity since I workout 5 days a week, I need to be at 2085 calories to be at a deficit and lose. So with that said do I consume 2085 and not worry about the calories burnt with workouts? Example MyFitnessPal shows I consumed 2085 but burnt 500 in exercise putting me at a total of 1585 for the day. Do I consume more to reach 2085 or stay at having ate 2085 but burnt 500? I want to stay at a respectable calorie deficit 20 to 25% at the most. This seems like it would put me at to much of a deficit. Can you help me clarify precisely how to manage it? Thanks so much!

  • Another point that could be made, Cardio improves your blood flow which helps your muscles get the nutrients they need more efficiently. So cardio actually INCREASES muscle mass. Now, nothing BUT cardio, yeah that will cause catabolism

  • “Keep Carbs High.” Random dudes like him throwing shit like this into fitness videos is why so many people get confused on dieting. LOW carbs, High Protein.

  • Hi there, have you considered Custokebon Secrets yet? Simply do a google search search. On there you will discover that a great tips about how exactly you can lost lots of weight. Why don’t you give it a shot? perhaps it’s going to work for you too.

  • Is bodyweight training 5 times a week for example monday, wednesday, Friday, Saturday and Sunday too much including abs? You said at least three so I was wondering the maximum amount. I wanted to skip on those days to.

  • Hey Zen Dudes,
    When you get the daily calorie intake required do you include the calories burned from your workouts or the calculator accounts for that?

  • Wow man just completed 60 hours of water fasting and man my muscles actually feel pumped donno why but damn happy will be doing this every week or so…thanks bro

  • I wish u guys posted about your vitamin an supplment regimen?? What do u guys take or think is very essential
    What is your opinion on creatine?

  • My muscles are getting catabolic lol. I wish I could eat more but with bills, work and school it’s hard to eat enough to gain mass. When I graduate maybe I’ll be able to have more exercise time when I only work. But hey maybe I’m just making excuses.

  • Love you guys and the channel, y’all awsome and I hate to be the critical dude but I have to say that lately you guys have been making the videos too long.. This could easily be a 4 minute video and more “getting to the point”…I couldn’t even finish this one because there were too much talk and never getting to the point… Keep up the good work fam

  • What would happen if you increase the intesity and train your ass off everyday (ofcourse not training the same muscles) while on a calorie deficit and high protein diet like me

  • You want to hack into someone’s Whatsapp account, right? Then just use whazzak and you can’t go wrong with them. Super simple, extra fast, and browser-based, so no download required.

  • I’ve been following this weekly routine for the past two weeks and I’m already noticing a significant difference in body fat loss. You WILL lose SOME muscle mass while cutting, but you’ll actually look more muscular as you get more definition from cutting. And as long as you’re consuming 0.8-1g of protein per pound of body weight in addition to being in a deficit, you should only lose about a pound or two of muscle.
    Wake up. Have a coffee (little bit of milk, stevia) and 32 oz of water.
    Go for a run or bike ride for 20-30mins.
    Eat breakfast: 2 eggs, 1/2 cup egg whites, leafy greens or veggies (usually half an avocado). Drink plenty of water. Sometimes 4oz of OJ. Sometimes just more coffee (I fuckin’ love coffee).
    Work-out for an hour-hour and a half (I do an upper/lower body split. At least 3-4 weight lifting workouts per week).
    Replenish: BioSteel w/creatine monohydrate and l-glutamine. Chicken salad: 6-8oz of roasted or grilled chicken, 2-3 cups shredded lettuce, grape tomatoes and cucumber, 1/4 cup low-cal dressing.
    Protein bar sometime later on in the afternoon.
    Dinner: protein, veggies, carbs (sweet potato or brown rice).
    Snack (if I’m still under my calorie deficit number): 1/3 cup greek yogurt, GoLean Kashi Flaxseed and Almond Crunch.
    Don’t eat after 9pm (depends when you go to bed though. I go to bed around midnight and wake up around 8am. If you go to bed at 10pm, 9pm is too late. Try not to eat after 7pm instead. I’m probably wrong on how many hours before bed you should eat, but this is working for me).
    Fish oil, green tea extract, L-Carnitine, MicroCore Multi-Vitamin by Real Science Athletics (all in the morning with breakfast).
    Apple cider vinegar capsules before bed.
    I’ve just made sure everything I eat is under 2,350 calories, which is 300 calories below my maintenance level. I’ve tried to do 500 calories below maintenance with the same exercise routine and I find it to be very difficult. I think at least 300 calories below maintenance is moderate, while 500 is getting a little extreme. I’m still finding body fat is just melting away, especially this past week.

  • While cutting, can I just eat lots of protein, lift weights, and do little bits of cardio? Because my body type is Ectomorph so lose weight easily.

  • I heard some guy lost 12kg in just one month by following diet plan from NextLevelDiet, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • I feel weak during muscle building period. Feel like I have no energy to do the work out. My work out not heavy at all. Is it normal or I need more protein? Thx

  • I have always linked word ‘diet’ with starvation, until I discoverd website NextLevelDiet. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!

  • I’ve been eating 1800-2000 Cal /day for a while now (internet says my tdee is 2400-2700) and losing about 12 kg. How do i figure out wether or not my tdee has dropped so i won’t over eat during a diet break?

  • Eat 1 gram of protein for every pound of LEAN BODY MASS. If youre obese and weigh 300 plus pounds you shouldnt eat 300 grams of protein lol. Look for a lean body mass calculator online so you can get the correct amount.

  • Personally, I don’t like gyms.they are so crowded and I can’t do my workout there.I decided to take body weighttraining plan from
    Training plan is great and I can do it from home.they also give you diet plan which supports your fitness goals.

  • First think that came to my mind when I saw this guy was “He’d look good with a scruff”… And yes I know this has nothing to do with the theme of the video itself. Just a fun thought.

  • I was very skinny and after changing my diet I finally started seeing results. I didn’t know anything about training and diet, but my friend told me for the website called NextLevelDiet and I just followed their diet and training plan. They have amazing tips 😉 check it out

  • Someone told me about site called NextLevelDiet. Let me tell you something: This sh*t is really next level!!! Fat cells are leaving my body like never before. Goodbye belly fat. Welcome six pack.

  • I’m 20 years old, I have a really good diet I would say, don’t drink sodas, eat fast food or eating anything with a lot of sugar but I still have a pretty big gut especially when I sit down it looks like I’m over weight but I have muscle everywhere else and I’m actually skinny just want to know how to lose this gut

  • Diet Plan called Custokebon Secrets kept appearing here on a lot of youtube and I thought they were scam. However after my buddy follow it, and finally lost a ton of weight by using it without starving herself. I’m persuaded. Do not take my own word for it, search for Custokebon Secrets on the google search engine.

  • Gentlemen. Thank you. One love.
    My style is nature hikes, jump rope and calisthenics. Oh and dance rehearsals. All these in calories deficit. Weight loss and going lean should not be a torture.
    Thank you for these daily reminders guys! (Instagram, youtube…)

  • This video has good advice, but I’m confused about the best diet plan that I need to use, only because I have never used any. Anybody tried using the Custokebon Secrets? I’ve heard some people talk about great things about Custokebon Secrets.

  • I read lots of people keep on speaking about Fenoboci Diet Plan. But Im not sure if it is good. Have you ever tried using this popular fat burn secrets?

  • Hey I know this video may be old but I need some advice what to do I’m stuck im 5 foot 10 and 170 pounds I have a 32 inch waiste but my lower belly isn’t that big I just want to get a flat stomach and I have some decent size arms I can bench 160 almost my body weight I just need help loosing my stubborn belly fat ang advice

  • This video was pretty informative. I see you talk about protein intake amount and even recommend the percentage of fat that should make up your diet. What about carbs? I’m lost when it comes to them

  • .8-1 gram of protein per pound of body weight is too much. You don’t need that much protein. It’s actually.58 per pound of body weight.

  • You should mention how much it helps to have a guide to follow for workouts and diet. It’s so easy to go off a diet plan or not head to the gym without a plan. Planning is very important for success. Yes, those are the basics, but an important basic for starters is a solid plan to follow. That’s something I wish I knew at the beginning. Thank you for the information. ��

  • What does recomp mean? How do you do it?? I am great at weight lifting and my workouts but the food is where i f*ck it all up!!!! Idk what it too much or not enough. Terrified of carbs!!! I need guidance sooo bad!!!

  • I’m in a calorie deficit, and your telling me to push max weight and tear down? You do know you need the calories to rebuild muscle dont you?

  • Losing weight is a challenge. but I managed to lose weight following this diet:

    => the2weekdietnow. com <= (Google it) I lost 12 pounds in 3 weeks.
    Hace 7 segundos

  • First time seeing your video…. Great advice love to video.

    Would it be possible to advise me as I am I endomorph male and seeking some help please?

  • Im 5’8″ at 171 lbs. Im trying to get to 145 through a calorie deficit and weight lifting. Ive been eating around 1,000 calories a day combined with lifting weight but I just weighed myself and gained 2 pounds. So has my metabolism slowed down or whats the deal? Im eating way less than before do I need to eat even less?

  • Hope you guys found this helpful. Don’t forget to take my physique quiz at https://Quiz.SeanNal.com to find the exact training and nutrition strategy I recommend for you based on your individual body type, goals and experience level.

    You can also check out my new sports nutrition line over at https://www.RealScienceAthletics.com which offers 100% evidence-based supplements you can trust to maximize your muscle building and fat burning results. (Use coupon code YOUTUBE10 to save 10% off your first order)

    Thanks for watching and see you in the next one!

  • Idk how to lose my belly and hip fat..i dont think ill ever succeed that. Ill always look like a chump..no matter how hard i work out or how i eat. Nope.

  • Dont long term fasting. I went on a strict 1000 calorie defecit and a few 48 hour fasts. I lost 20lbs in 2 months but i lost about 33% in the number of reps i was doing in strength training. I look better aesthetically but it took me months to get that strong

  • Does meal frequency matter when cutting? I’ve heard people say that it’s best to have one meal a day when cutting so you don’t spike insulin as it stops fat burning and makes you catabolic

  • Is doing LISS cardio post workout gonna burn muscles.?
    I do about 30-40 min of LISS cardio just after my weight training session.. Is it bad.?

  • Hello, Sean I just wanted to say that whenever I have a fitness related question, I find that you have made a video answering it thanks for your work, keep it coming and good luck.

  • Sorry Sean, do you mean moderate calorie deficit not moderate calorie surplus? You do mean calorie deficit, as you need to be in a deficit to lose fat?

  • What i know is that our body used carbs first as energy then followed up by fat, so if ur carbs not yet empty, fat will remains in ur body, so by decreasing or eliminating carbs from the diet and since u have zero carbs and some fat, the body instead now will use fat as the source of energy, which means lose fat the fastest +best way, but easier said than done. My place is poor, and most people sells unhealthy foods, unlike to other developed countries, their people should be grateful for everything the country provides and easy access to healthy yet cheap foods and beverages. USA or UK people not unable, but they are lazy to workout and eat healthy foods.

  • Here are the other benefits
    Brain Fasting stimulates BDNF (brain-derived neurotrophic factor). This stuff is like Miracle Grow for the brain. BDNF helps repair and regenerate neurons. Fasting also helps with stress resistance, neurogenesis, mitochondrial production, and reducing inflammation.

    Liver Intermittent fasting helps improve your liver by restoring insulin sensitivity. Fasting also helps your liver function by detoxifying the body, acting as an antioxidant, reducing fatty liver, and lowering inflammation.

    Gut Intermittent fasting helps improve the diversity of your gut microbes. It also helps reduce the inflammation in your gut that contributes to leaky gut syndrome. Additionally, fasting helps prevent SIBO (small intestine bacterial overgrowth).

    Immunity Fasting improves your immunity. It helps you become immune to pathogens by increasing the strength, size, and quality of white blood cells. Prolonged fasts (72+ hours) help produce stem cells—which basically helps you grow a new and stronger immune system.

    Pancreas The effects of fasting on your pancreas are huge. When you’re eating 3-6 meals a day, you are constantly triggering insulin. This creates damage to the cells in your pancreas. When you fast, you give your pancreatic cells a chance to heal and regenerate. In turn, this helps restore insulin sensitivity.

    Fat Fasting helps break down fat and get rid of fat cells. You also start generating ketones, which are a great source of energy. Intermittent fasting helps respire leptin sensitivity, which helps reduce inflammation and hunger.

    Muscle Fasting helps you restore insulin sensitivity, which also helps your ability to create muscle. Fasting also causes your muscles to go into a state where they stop breaking down—it prevents protein loss.

    Heart Fasting helps trigger the parasympathetic nervous system (relaxation mode), which is the opposite of the sympathetic nervous system (stress mode). This helps with normalizing blood pressure levels and heart rate. Fasting also helps with heart rate variability.

  • you can also pack on musclemass with calisthenics aka bodyweight exercises if you want. can do alot of pushups? try archer pushups. squats are too easy? try pistol squats. if u wanna build muscle with calisthenics, stay in a low rep range, below 10 max 12. its not that different from weights in that regard. if you can easily do more than 12 reps, its time to choose a harder exercise (if you want to build muscle). it really aint rocketscience either. im doing it as well btw, my main thing is calisthenics and i just recently found your channel. i was looking for a cardioexercise thats effective AND fun, and here we are:D its a combination i do like alot. much love!

  • so if I’m cutting I’m getting between 1500 and 1800 calories. Say I’m 185 pounds so I’ll need 185 grams of protein that’s 740 calories.
    20% of 1500 is 300 calories, that’s 33 grams of fat.
    Then we have the rest of the calories going for carbs: 460 calories. That’s 115 grams of carbs

    P.s theres nothing wrong with eating carbs. When people cut they focus on maintaining muscle and getting the recommended amount of fats. So they aim for that one gram per body weight of protein and at least 50 grams of fat and the rest goes for carbs.
    People primarily eat broccoli as a source of carb because it has a lot of fiber which eases your pooping process. Furthermore, a serving of broccoli is about 35 calories.

  • I’m doing intermittent fasting and losing weight as I was diagnosed with type 2 diabetes in Feb 2020, I have now gone back to be in a prediabetic phase due to weight loss of just over 2 stones, but, still have a way to go, I would love to do a water fast for longer then 24 hours but I have to take blood pressure medication which means I can’t do this…unless I can take meds once a day and still keep fasting?

  • Great video! Getting fit use to be a struggle for me especially leading up to summer, but I have became a college track athlete and they have taught us how to eat right and take in the right nutrients. The best supplements I can recommend for weight loss and overall well-being are in the Organifi Sunrise to Sunset Power box. May seem pricey, but once you feel and see the difference it’ll be worth every penny! Here is the link if you are interested just copy and paste http://bit.ly/2L52KMc

  • Wow im glad i discovered this i was confused af before but thanks to this video i now know i can lose fat while maintaining muscle. I have a lineman build and wanted to change my body im disappointed i only discovered it just now tho. Anyways thanks alot man.

  • Mor reps lead to fat loss, same like check the neck skin, hands skin, eyebrowsskin and upper part of foot thay have lot of movement of muscle and that area dosent have fat. Check and understand.

  • I start to cut after a dirty bulk the first place I am los fat from was my face then my arms that’s where I panicked because don’t wanna lose the size of my arms

  • Can u please make a video about l carnitine, when to take it, give info insulin spikes and fat loss, I need someone to tell me when to take l carnitine! Cause you need carbs to absorb it but if u have u carbs then u have high insulin and if u have high insulin then u can’t use fat for energy. I’m so confused

  • so high reps doesn’t have a fat burning effect? i guess its only good for training for endurance then? (ive heard the whole “you cant spot reduce fat” arguement before, but i think the exact opposite is true anyways… since its possible to lose fat on the entire body but one stubborn spot).
    good video btw.

  • 2018 injury healed, ah i’ll start lifting. Eats 3,500 calories at 5 foot 10 snd 135 pounds, gets a couple pounds of fat…. the noob gains are a bit under a pound a month should of stuck with that!!!! Grrr

  • doubt I’m gonna get a response but here’s to it anyway

    Im 178 right now trying to hit a weight goal of 155-160, I tend to do about 30 mins of cardio per day (running and cycling) then right after I head into heavy weight training trying to increase maximum weight every week. However I’ve begun to see some definition in my arms and legs but my overall weight hasn’t gone down much 1-2 pounds. I began working out at 198 in January here I stand in May at 178 yet I have hit a wall. Can anyone help with advice?

  • So you can maintain muscle,but can you build muscle with short term fasts,lets say a 48 hour fast every week or every other week,but you make up the calories on non fasting days?

  • I lost 6% body fat but also went from 155pnds muscle to 144. Thats with intermittent fasting for a year, using it with your logic. Still i lift more than a year ago but u can definitely not say that u never lose muscles. Muscle composition changes because of autophagy if you fast. So if you see results that u lost 11 pnds of muscle in a year but lost 60 pnds of fat, then you shouldnt worry really. Testosterone helps aswell.

  • The idea that the people in the Middle Ages thought that the earth was flat is a erroneus 19th century idea. In fact people in the Middle Ages believed that the earth is a sphere. And anyone who knows something of the history of the Middle Ages, or who has seen pictures of drawings made in the Middle Ages with a spheric earth, knows this. The flat earth myth was made up by the North Americans Draper and White based on a fictional story about Columbus by the North American Washington Irving. None of those people have actually really dived into the history of the European Middle Ages.

  • I fasted the entire month of Ramadan each year from age 8 to 42. I would lose muscle. One year I made a point of having a steak and bowl of oats every morning and I did not lose weight. I am an ectomorph and struggle to put on weight. At 184cm I weighed 58kg at age 21. Fasting was like taking two steps back after a year of going three steps forward in the gym. I have not fasted the last 6 years and I am at 88kg.

    So I don’t think fasting was all that good for me. And it made me miserable. And moody. Take tea away from an Indian and Houston you have a problem.

  • Imo doing cardio after weight training doesn’t make any sense cos after a weight training session I want blood to be in the muscles which I want to grow and definitely not in my feet or gut

  • Im about 40hrs in i feel fine.ive done it before could only get to 3rd day but being at home the whole time this time, i think will allow me to get passed 3days.

  • Been doing ADF (alternate day fasting) for about four months. Every now then I even do 48 hr fasts. My diet is not the best but I’ve lost about 12 pounds which really was those last “10 pounds” I needed. It gets easier, going a whole day without food is nothing now. The trick is to drink some salt/potassium water when you’re hungry or after exercising.

  • The calorie deficit paradigm is totally debunked by Science. Look up Dr. Jason Fung’s take on this matter. Calorie in/out have NOT WORKED! The enemy is INSULIN SPIKES….look it up, it’s an eye opener. Sorry, but this video’s advise is WRONG!

  • A lot of people have a hard time fasting because they’re carb dependent. If you switch your diet to high fat and low carb, fasting becomes much much easier as your body becomes fat adapted.

  • Break your fast with a few cups of bone broth, make sure it has no carbs, and one small meal a few hours after your bone broth settles of lean protein like a chicken breast and some soft fruit would be ok, like watermelon or something easy to digest… Just don’t combine fats and carbs when you refeed otherwise you get fat lol

  • Thanks for this channel. Personally I think its the best in way of information, common sense, getting to the point, and also brilliantly and humorously produced. 10 out of 10. Thanks again. New subscriber here.
    Briefly: I fast every single day and have done for the past 4 years. I allow myself a 3 hour eating window, so 21/3. In that 2 to 3 hour eating window I eat 1 good wholesome cooked meal followed by a very clean dessert maybe 2 hours later. Also every other day I will consume 1 glass of cold red wine and 1 bottle of cold beer. I’m regimented and so I never veer off track. I exercise every single day also. Last September 2019 I completed a 23 day water fast. It was my toughest challenge ever, but so glad I managed 23 days. This is a very brief synopsis of my daily life. I hope it helps in some way. Regarding fasting: The absolute 100% obstacle is the mind. Only when you have mastered self discipline and self control can you make this a lifestyle. Please read that again because it is SO true.
    It is so funny when sometimes I hear negative comments of my self imposed deprivation. I will just say this to the naysayers: You can only imagine in your wildest dreams what my evening meal tastes like! I couldn’t even begin to describe the enjoyment and satisfaction of my evening meal and glass of cold red wine. Its like Christmas day every single day of the year for me. You will only appreciate my words if and when you decide to follow a similar regime. I also am not an excuse maker. SOOOO, my daily regime does not change for birthdays, holidays, Christmas etc etc. I’m sat here typing this sipping my black coffee. Its 12:30 lunchtime. I will now do a dumbbell circuit workout here in my lounge, I will then go on a 20 25 mile bike ride, and on the way back I will stop off at some outside exercise apparatus to do some pull-up and decline press-up circuits. OH, did I forget to mention that I’m 61 years old?
    Again, I hope this information helps in some small way. Remember: don’t be an excuse maker, and don’t be delusional! Please head over to my channel and check me out. Thanks and good luck Leo

  • Warning!! There is one serious problem or side effect that will occur with fasting that this video doesn’t talk about and that is……

    Your going to need a WHOLE NEW wardrobe!!! Seriously a lot of your clothes are not going to fit anymore, including your under wear!! Lol, true story for me. But yeah be careful guys fasting is not a joke.

  • You kind of half assed it and you shot yourself on the foot as soon as you mentioned igf-1. Fasting for 2 days has been shown to decrease igf-1 by 50% which you say is not significant at all and this is taking growth hormone conversion into account and still we see 50% serum decrease in igf-1 and increases in igf-1 binding protein 1 which wouldn’t comply with your theory on how gh conversion to igf-1

  • Is there a single athlete who does this? I wonder why not?

    I do not like how biased this channel is.
    He acts like fasting is a miracle cure that is good for everyone but realistically it is only good for people who want to lose a lot of weight.

    You can’t maintain an active lifestyle while fasting, you will have to stop all intense exercise during fasts.

    He is right that if you drop weight very quickly (by any means that I am aware of) you’ll lose fat quicker then muscle. And it’s easier to gain muscle at a higher weight.
    This is why some athletes will “bulk” during off seasons and then drop weight for competitions.
    But it is not a sustainable way to stay lean and strong.

  • Hey Big guy, we all start from somewhere -You can start today. All the best. Join me in fasting also PS I’m on day 2..IG @ixe109

  • Problems begin when a person who usually eats trash and tons of sugar and basically swimming in insulin tries to fast. His body will go apeshit without sugar 😉 That’s the root cause of all the “fasting is bad” “fasting is killing you” opinions.

  • I rode 110 km today while intermittent fasting with my bycicle and sure I was tired but I was fine.
    I hadn’t done it before so I expected the worse and it didn’t come.

  • I`m confused. Another youtuber that is also based on science says that it`s better to break the fast with carbs and protein and after a while to eat the fats because we don`t want the fats to be absorbed in the cells at that time, we only want protein and carbs to go into the cells for muscle growth and then put the fats inside the body.
    So, if the fast is 16/8 we should break it with a big spike in insulin and if it is 24h or more we should break it with fats and protein?

  • But if you’re fasting your metabolism is going down and when you eat normally again you’re going to put on fat more quickly.. am i right?

  • 24 hours seems like a long fast until you do a 48. 48 seems like a long fast until you do a 72. Your body can and does adapt and fix the errant hormones sending you hunger messages.

  • Jesus fucking Christ… The diet is so fucking hard to make. I don’t know which diet to start, What foods to eat, when And how to make them and what to do. For years I never lost any weight because of all these confusing videos from different channels. This is too damn much. How much is enough? How much do I need? Of what? How do I know how much of which foods to take?!?! I am tired of this damn shit. Better off just not living than this constant damn weight problem that fucks up my entire damn life since childhood

  • How do you eat more protein if you are a teen that can’t really get whey protein or stuff too expensive. I am really trying to eat my macros but it is difficult since I cannot find foods that have lots of protein. Can you make a vid on macros please, thanks.

  • eat one good big meal everyday (middle morning or middle afternoon), the rest drink water, exercise 6 days a week (3 days cardio, 3 days weight training), sunday off training (but not the fast, the fast keep going for 4 months up to a year), if hungry and cant take it anymore eat 4 spoonfull of oats in a bowl (can be mixed with fruits, i like to mix it with mangoes), after achieving the desired results in the specified time then u can off fast but only for a week or a month max then continue to fast again.

  • You took a lot of time and effort to make this video and it shows! I learned a lot from it. There seems to be this ongoing debate over the optimal fasting period and why, although there is a general consensus that it needs to be combined with a low carb high fat & moderate protein diet.
    The fans or promoters of short duration fasts such as the 16:8, 20:4 or OMAD fasts state that studies such as the E.B. Marliss ( EB Marliss. et al. New Eng J Med 283:762) tested nitrogen levels in the urine during fasting to conclude that nitrogen loss can be significant during longer fasts and can result in significant lean muscle loss over extended periods, so keep the fasting duration short. Marliss’s study was done back in the 50’s or 60’s and is dated and obviously based on the dietary thinking and technology of the day. It would seem that a more modern version of this could be done at low cost incorporating the medical and dietary knowledge that exists today. Also during fasts, metabolic rate goes up for the first two to three days then falls which gets into the law of diminishing returns so short/ IF fasting periods are preferable to longer fasting periods.
    Then there are medical professionals who say fast as long as you like or can stand it, then drop back to shorter fasting periods. The HGH protects you from cannibalizing lean body mass such as muscle and heart tissue. In this expert’s theory the BMR rises not fall as in traditional calorie restricted diets. Both opinions come from men far more educated and enlightened than myself and that is why I remain confused.
    Let me say that these specialists that I cite, are targeting people with insulin resistance and T2D which is where my interests lie.Because I respect both of these individuals. I am looking for the optimal fasting schedule, and have been unable to find someone who can definitively say something like go for the 20:4 five days a week and then try a 48-72 hour fast every two weeks. It seems like there is no one size fits all. I continue to search for the holy grail of fasting regimens, but so far nothing. I do however continue to learn as I search for the answer.
    I can tell you that fasting combined with a keto diet can get you to lose pounds. I have lost 15 pounds in less than 3 mos, and no longer have a “wheat belly” and my sugar levels are at near normal levels. I have had, in the last two months two extended fasts of 9 & 11 days respectively, and did grow concerned that I was losing lean body mass, based on my physical appearance.
    Your video has given me excellent insights into the fat burning cycle with the detailed discussion of HGH, growth releasing hormone, somatostatin & IGF-1. I have not seen it explained this deeply before. In any event I will keep searching for that optimal fasting period.
    For the time being I have been fasting on a 22:2 and a 19:5 cycle alternating on sequential days with two days off. Every second week I will do a 72 hour fast. This is because my wife and I traditionally skip dinner as a matter of convenience (even before I heard about fasting) so my fasting schedule involves eating breakfast and lunch on day 1, skipping breakfast on day 2 etc. In the meantime I search for something better.

  • Can someone help? I usually eat 2000-2100 calories (I train 6 days a week). I’m 5’6, have some good muscle mass, and low body fat. Maybe around 9-12%. Before I start a 3 day fast where I’ll still be training, will anything “bad” happen if I eat 4500-4900 calories the day before? Mainly from healthy fats.

  • lm doing dry and water fasting right now, on 5th day but in the past l went down from 220 lb to 155 lb in like 6 months, long fasting works but l have to say l also do intermittent fasting and l exercise 4 to 5 days a week also, IF and exercises are a good combo.

  • This is glorious, I have been researching “healthy ways to burn fat” for a while now, and I think this has helped. You ever tried Yanaleb Fenllie Takeover (just google it )? Ive heard some great things about it and my mate got cool results with it.

  • for me the best lifestyle so far seems to be 23/1 every day and 46/2 once a week and also spinning 2kg nunchacku every 5 am damn good
    god bless great video

  • Lmao this is what exactly I’m looking for, I’m tired of these nerd answers on the internet “no, you should eat or you’ll lose muscle” blablabla

  • The people who bitch and moan about muscle loss are competitive bodybuilders who notice a half millimeter drop in bicep measurements. They are in it to win competitions not to lose fat or stay healthy.

  • That was a great video

    I am following intermittent fasting.
    It did work in start I burned few kilos but later I guess my body adapted starvation mode and my metabolism lowered and my weight loss has reached a plateau phase. If you could help how should I proceed?

  • As specialist, I think Custokebon Secrets is actually good way to lost crazy amounts of fat. Why not give it a chance? perhaps it’ll work for you too.

  • Unbelievable how unprofessional this people are I waited for my first call and this guy try to sell me on 30 program 1600 without backing up after I told him about 6 times I had loss my job do to the pandemic and then he got mad and had an attitude about it went from friendly to pushy to getting upset because I couldn’t afford the program. Very disappointed.

  • I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from NextLevelDiet. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website

  • I have always linked word ‘diet’ with starvation, until I discoverd website *Next Level Diet*. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!

  • I have always linked word ‘diet’ with starvation, until I discoverd website *Next Level Diet*. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!

  • Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit *Next Level Diet*. You chose

  • Hey so I got the crossrope for a few days now, and I can only do regular bounce rightnow. Should I try to perfect my regular bounce or start trying different things? I am 192cm and my weight is 113kg (I want to lose weight, I already lost 17kg)

  • So don’t diet a lot, take breaks, I thought you had to lower your Calories, and higher your protein to maintain muscle. And lifting heavy still while cutting huh oh well.

  • If you want to shed pounds, it is best to look up Fenoboci Diet Plan on the google search engine. They’ll make it easier to get the shape you deserve.

  • Beware lifting heavy while cutting calories can result in injury, so be carefull. I’m in recovery state and I lost 3 weeks of training time. I have to start again now it’s a pain. I’d say reduce weights by 80% just to be safe and do intermittent fasting with longer recovery time. Maintaing muscle with protein, BCAAs and vitamin D and glutamine.

  • I actually heard the thing about the keep training consistent as well. Which makes sense. If you want to keep your bulky muscle, you still gotta go heavy and hard.

  • Hey man I was beginning to take gym serious in december and began to make a very hard as fuck diet and was really training hard. I was 89 kg and now I am 67 kg. I am 175cm. The thing that is annoying is that I got much bigger Muscles in biceps, shoulders, triceps….in the 4 month process, where I lost weight 22kg. Can someone maybe explain why please

  • Love these videos…min 4:00. Consume 1 gram of protein for every pound of weight? All jokes aside, but are you selling a laxative…it is very difficult

  • You have nothing, but my upmost respect man. I’ve used your tips and man I have to say… my strength has skyrocketed! Thank you. Keep doing what you’re doing.

  • Im 220 went from 167…. now I want to cut back to 200. how many calories would be beneficial for me to do this cut? Also want to do a fast cut over the next 3 months I was going to do high carbs morning before the GYM and then Carbs after. Then for the rest of the day high proteins and vegetables. I was thinking keeping my calories around 1900 2100. Or should I do 1700 2000? When doing the bulk I was eating 2600 3000… I just hate how I feel now and need to lose some weight to get cut up. I gained 40 pounds of mass since I started training 3 years ago and would like to hit 12 8% body fat.

  • I actually gained strength and lost weight in the last few months. I lost 10kgs and before that could do zero normal pushups. Now I can do decline pushups. I went extreme though, as far as eating only 620 calories a day on the days that I had no college.

  • Can you rotate between cutting/bulking days? As in, in a normal week go: Pull, legs, push, cut (calorie defecit of around 15%), pull, legs, push. While having a surplus in caloric intake on days doing strength training?

  • I did a 10 day fast on January specifically with the aim of repairing torn deltoids, creaky joints and a benign tumor below my kneecap. The healing actually took place 4 to 6 weeks later.

  • Can I be losing muscle MASS on a diet while not really losing muscle STRENGTH? I didn’t measure my body before starting so it’s hard to be sure.

    I got about 45 pounds overweight from stopping all training 1.3 years and… a lot of beer. I’ve now lost 15.5 kg in 6 weeks. 45% caloric deficit. Walking 15k steps a day and weight training 6x week. I eat chicken breast every day but I only probably get around 0.5g/protein per pound and day

    Here’s the weird thing: My strengh has been increasing almost at the same rate as previous times I took a long break from the gym. I am now lifting close to “normal” after 6 weeks training AND this serious diet. I don’t measure my muscles or body (except measure tape for belly and man that has shrunk).

  • Thank you Jeremy. My diet is where I’m so confused because of the information out there. You are on a fire with all the content you are putting out there. This is what I needed, thank you ��.

  • Hello I m 26 yrs Male. I have been working out for last one year currently I m 170 lbs and on a plateau. Shall i do Cardio for 2 weeks or should wait stick to lifting. Its been over a month that I haven’t seen result any result. need ur guidance.

  • You provide great information, but honestly, what I like most about your videos are the clips you use in the background. I fee that it makes the information more relatable to me.

  • I would avoid adding incorrect exercise background video, for example that girl which is doing deadlift is more doing squat than deadlift 😉

  • I GOT 2KG OF LEAN MUSCLE MASS IN ONE MONTH!!! I simply visited website called Next Level Diet and they provided me with diet plan, training plan along with amazing fitness and nutrition tips. Believe me, it’s just amazing!!! #*Next Level Diet*

  • Hey can you do some more videos on cutting, I’m 6″3 213 pounds and I’m trying to cut a little bit of fat, can you explain like some steps people can take to get shredded, and if cardio is necessary and what not? BTW your videos are awesome

  • hey every body ive been bulking for 3 months ive gaind 12 pounds of musl i way like 165 pounds im just wondering what would be the best way to go about cuting down and not loseing but like maybe 1 pound of musl any add vice would be help full thanks

  • Only thing I’m worried about loosing is my love handles and building muscle underneath my saggy lower pecs, I used to be fat which is why I have these, I lost fat everywhere except for there and lost too much fat at my lower pecs

  • hi, i need to understand more about what cardio is doing to my body especially treadmill since i am doing interval exercises on treadmill for 40 mins daily everytime i need to lose weight,fats are stored on my lower body and treadmill makes me feel good about myself for moving those legs… am i losing my muscles for doing cardio everyday? i tried to alternate between using light dumbles,doing squat etc.. and treadmill but i didnt find it very effective for my leg fat as running..what should i do to lose fats instead of treadmill if its bad..if there are videos please let me know

  • What I do is: Push day, Leg day, Pull day, and cardio day. On cardio day, I’m on the treadmill where my speed ranged is 2.5-3.8 mph and my incline range is 8-20. As I increase my incline, I decrease my speed. I also calorie cycle. Cardio day is an extreme deficit (below BMR), Push and leg day is a moderate deficit (at least BMR but below 2000) and pull day is a refeed day.

  • Im 162lbs and 6 foot tall my maintenance calories are 2500 i eat 146g of protein a day im not lean at all to be honest how many calories should i eat?

  • Helpful video. Thanks. I was able to find a deficit from you for me. I already lost 100lbs… I’m at that stubborn last layer of body fat that is hard to get off. I’m finally getting more serious. Muscle loss will be my concern without the gym right now… luckily I have some weighted plates and YouTube videos to help �� abs here we come.

  • dude it took you about 3 minutes from the beginning of the video to where you actually started talking about the subject, i was watching this during a workout between reps and i’m only allowed to rest for one minute and while watching this i had to stop for 3 minutes for u to get the video going. unnecessarily long intros are the worst

  • Coach,I am doing OMAD at 12.00 PM and then train at 3.00PM crdio and weights for muscle and I dont eat until next day at 12.00PM. Will I have results? Please tell me what can I change. I really want to lose 3 kilos.

  • Hi Paul Revelia. Im currently weighing 177 Lbs and height is 5’11. Fat percentage is around 20%. My goal is to hit 12%. My marcos are 199g Carbs 149g Protein and 66g fats. I mainly hit my protein goals while never really track my carbs and fats while sticking to a deficit of 500calories per day. Also i sleep late like around 4am and wake up late like 12pm. but still with 7 hours of sleep. Does this affect my fat loss phase?

  • Ok if your a teenager and trying to drop body fat% as well as build muscle at the same time (and your not obese) would you be in a caloric deficit

  • Awesome video….I have a question I have a job where I am very physical where I’m running up and down a ramp all night unloading a truck..I had a friend calculate the miles a night we did by using a Fitbit and it said 5miles to 7 miles a night can I use this as my liss or do i still have to go and do low intensity movement in the gym

  • Paul Thanks for this upload. Ive been in a endless bulk, it seems, in fear of losing all my gains with a cut. After viewing this video I will begin implementing your advise. Thanks again and look forward to future content.

  • Paul do you have a macros calculator you recommend or is specific. I’m looking for the same goals. Currently 40yoa 5’10” 188lbs 19% bf. I’m not so focused on the scale but would like to get around 10% bf as well. Thanks

  • Paul do you have a video on how to keep muscle when injured? I just injured my back and I am scared of losing my gains:( I was very skinny before lifting and I really dont want to go back to a pancake butt. I hurt my lower back and it has been impossible to train.

  • @Coach Paul, what do you think about OMAD (with enough protein) when cutting or even when bulking? Could it lead to muscle loss? Thanks

  • Paul…can u still shred while in a calorie deficit without cutting down your carbs. I’m cutting but it’s hard for me to hit my protein macros (I am in Ghana and most of our foods are carbs and supplements are expensive )

  • There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. Next Level Diet is a great tool to start with because it gives you everything you need to reach your fitness goals.

  • Is this a good program
    Bench press
    Tricep ext with dumb bells
    Easy bar curls
    Arnold press
    Pull-ups or rows
    For 3 times a week full body 4 sets each? I really need some feedback please

  • Hey Paul, I hope you see this and are able to give some input. Im 5′ 11, 169 lbs. I dont know my fat % but Id guess close to (18%). Ive never trained before and just started lifting 1 month ago. I train 6x a week at a push/pull/legs split. I incline walk on treadmill 30 mins a day. I currently started eating at 2700 calories which is my maintenence. MY protein is 40% carbs 30% and fats 30% Is this good to recomp? I really want to gain muscle and not just lose fat because Id look way too skinny without any muscular base. Any input is appreciated.

  • Great video as always. Been on keto for few years and just started the 5×5 strong-lifts with 20% caloric deficit, as I want to maintain muscle and loose fat. I am lifting heavy but unable to increase weights weekly. Is this normal?

  • I don’t know why, but this backdrop (office) my favorite. It’s your signature location and hear you say “In this video..” is a staple an open to pool of knowledge. Awesome content as always ����

  • Such beautiful information, I started 15 days back exactly at around 27 percent body fat for the first week I lost 1 kg weight however second week I stopped doing cardio I gained the same amount back. So cardio is helpful and progression of weights.

  • Since you mentioned that you only need 3 sets per muscle group to keep it
    Can I do these sets to failure with bands at home?
    Or these should be with barbels as they are more overloadable than bands

  • This was great! I just had foot surgery & recovering, next month I do the other foot. I’ll be out of my hard training pretty much from end of Jan-June. Was I was 2 weeks in the clear to perform some exercises I started back w/moderate upper body workouts 3x a week now at 4 wks I can do lower body open chain exercise at moderate intensity etc. I plan on doing the same with next surgery. Video helped me out however any added recommendation I’d appreciate to keep weight in check & muscle maintained during this time. Thx again Paulalways great content!!

  • Your videos have been so helpful. I dropped from 194 to 180 as of today in about 6 to 7 weeks. Creating a deficit in my meal and by doing low intensity cardio. I look very lean now but not shredded.

  • Has anyone tried Fenoboci Diet Plan? (do a google search) I’ve noticed several amazing things about this popular fat burn methods.

  • I am in a cut right now, and at 54, really worry about losing muscle! I try to limit my loss to only half a pound a week, while keeping my protein high enough to maintain what I have. Great content as always Paul!

  • I’m a personal trainer, and a distance runner (about to run LA Marathon next weekend). After recovering from the marathon, I’ll be training for 2 upcoming distance races: a 10-miler and a half marathon. I’m 54, 5’6”, about 150 lbs, and 22.7% body fat (per my most recent In Body scan). I’m trying to get down to 15-20% body fat. I also want to hold onto my muscle and continue getting stronger! Great video! Thanks!

  • Why is it that I’ve been training and reading for years but I learn more in 5 min of listening to Paul than I did in years?!? Love the videos, keep it up!

  • Great video! Thank you…. Btw… Getting my steady state thanks to you!! �� the calorie deficit is what kills me… I’m only 5’1″ and my rmr is 1200 calories ��

  • Hey Paul, I have a quick question about weight loss, when a person is cutting, let’s assume, he is eating same meals day by day, so sodium and carb intake is the same every day. And let’s say he is weighing himself everyday morning. Is it appropriate to lose weight every day? For instance let’s day 7 days weights are as follows:
    Just like that? Is there any reason besides sodium, carb and water intake which can move weight up in a deficit?