How Can Weight Reduction and the body Recomposition Differ

 

BUILD MUSCLE And LOSE FAT At The Same Time | Body Recomposition Tips for Fat Loss

Video taken from the channel: Abhinav Mahajan


 

Can You Build Muscle and Burn Fat at the SAME TIME? | Body Recomposition Explained

Video taken from the channel: PictureFit


 

How to Build Muscle and Lose Fat at the Same Time | Body Recomposition Science Explained

Video taken from the channel: Jeff Nippard


 

How To Build Muscle And Burn Fat At the SameTime (Body Recomposition)

Video taken from the channel: PictureFit


 

HOW I BUILD MUSCLE AND KEEP LOSING FAT

Video taken from the channel: Natacha Océane


 

Understanding Your Hormones For Fat Loss & Muscle | The Women’s Series Ep. 2

Video taken from the channel: Stephanie Buttermore


 

How to Build Muscle and Lose Fat Simultaneously (3 Science-Based Tips)

Video taken from the channel: Jeremy Ethier


While weight loss focuses on losing fat and seeing the number on the scale trend downward, body recomposition refers to changes in the body’s ratio of fat to muscle. It involves reducing fat tissue while simultaneously building muscle. In doing so, the number on the scale might not necessarily change since muscle weighs more than fat.

Interestingly, favoring body recomposition techniques over other methods of weight loss may result in much slower weight loss, or no weight loss at. Recomposition v weight loss Recomposition and weight loss are not opposing goals, simply slightly different approaches. If your body weight changes due to fat loss, water loss or anything else, the composition of you body has also changed. Likewise, if your body composition is altered there will be a change in weight. Body recomposition or altering your physique by burning fat and gaining muscle at the same time is a different approach to health and fitness than the.

You won’t notice recomposition, and you can still gain a little strength while losing weight. If you are between 10% and 15%, go for recomposition. Once you are at or below 10%, your body is in the best position to gain muscle without gaining fat nearly as easily. As for those with a significant amount of weight or fat to lose, body recomposition is still really important because weight loss means losing both fat and muscle. “But the more muscle you have, the more calories your bodies burn at rest, which is why people with more muscle and higher metabolisms tend to manage weight better.”.

A ‘body recomposition’ is the process of maintaining your current body weight while simultaneously losing fat and building muscle. The reason the body recomposition raises so much confusion is due to the fact you’re trying to accomplish two diametrically opposing goals. Body recomposition is, essentially, reformatting your fat-to-muscle ratio (in relation to your bone structure).

It is a step beyond the erroneous goal of “weight loss”; it takes into consideration one major distinction anyone with health goals should note: fat weighs less than muscle. Each of these play different roles in the body and consequently have different effects. If you want a more complete discussion of macros, check out MyFitnessPal’s Nutrition 101 series. With regard to recomposition, just know that eating more protein and carbs is crucial on training days, while on rest days, carbohydrates are much less important.

Aim to lose 0.7% weight loss each week – studies have shown that this gives you the best chance of achieving body recomposition. Eat a high-protein, clean diet – you need to be strict with your diet, eating clean, high-protein sources and avoiding junk food to succeed.

List of related literature:

When you recomp, you lose overall body volume because muscle takes up less space than fat at equal mass.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Lower extremity muscle size and strength and aerobic capacity decrease with caloric restriction but not with exerciseinduced weight loss.

“Exercise Physiology: Nutrition, Energy, and Human Performance” by William D. McArdle, Frank I. Katch, Victor L. Katch
from Exercise Physiology: Nutrition, Energy, and Human Performance
by William D. McArdle, Frank I. Katch, Victor L. Katch
Lippincott Williams & Wilkins, 2010

One is to measure skinfold thickness in several parts of the body.

“Consumer Health USA” by Alan M. Rees
from Consumer Health USA
by Alan M. Rees
Oryx Press, 1997

There are a number of ways of keeping careful track of the changes in your body composition: The scale.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Differences in the weight of some internal organs of

“WHO Monographs on Selected Medicinal Plants” by World Health Organization
from WHO Monographs on Selected Medicinal Plants
by World Health Organization
World Health Organization, 1999

At the beginning and end ofeach I2-week Weight Removal Segment, you’ll measure your progress by the change in your body composition—fat lost and muscle gained.

“Body for Life for Women: A Woman's Plan for Physical and Mental Transformation” by Pamela Peeke
from Body for Life for Women: A Woman’s Plan for Physical and Mental Transformation
by Pamela Peeke
Rodale Books, 2009

Initial loss of lean body mass can be subtle and is usually first noted in the epaxial, gluteal, scapular, or temporal muscles.

“Textbook of Veterinary Internal Medicine eBook” by Stephen J. Ettinger, Edward C. Feldman
from Textbook of Veterinary Internal Medicine eBook
by Stephen J. Ettinger, Edward C. Feldman
Elsevier Health Sciences, 2009

Patients usually experience progressive weight loss with body composition alterations and disturbed homeostasis of several body systems.

“Heart Failure: A Companion to Braunwald's Heart Disease E-book” by Douglas L. Mann
from Heart Failure: A Companion to Braunwald’s Heart Disease E-book
by Douglas L. Mann
Elsevier Health Sciences, 2010

It’s about body composition—less fat and more muscle.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Their body fluid loss is proportionately greater per kilogram of weight

“Mosby's Comprehensive Review of Nursing for NCLEX-RN® Examination” by Judith S. Green, Mary Ann Hellmer Saul, Dolores F. Saxton, Patricia M. Nugent, Phyllis K. Pelikan
from Mosby’s Comprehensive Review of Nursing for NCLEX-RN® Examination
by Judith S. Green, Mary Ann Hellmer Saul, et. al.
Elsevier Health Sciences, 2008

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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  • Hope you enjoyed the video! For those interested in my diet and personal workouts, give me a follow on Instagram ( https://www.instagram.com/jeremyethier/ ) where I’ll be posting them regularly on my story. Cheers!

  • I want to go for weight training,primarily to prevent muscle loss during weight loss. Initially I want to shed just5 KGs in 3 months(I.E.0.25% weight per week)My protein intake is 65 g.to 80g.,and Carb intake is 140 g.to 175 g.My current weight is 80 KGs height is 175 CMs.and age is 64.My current muscle mass is 28.2.Please guide me to reach my target.I had not measured my muscle mass at 90 KG.But at 86.7 KG it was27%at 83.6 KG it was 27.1%,at 82.3 it was 28.3% but after 3 months of lower body work outs it was almost same.I want to recompose my body only,not ripped muscular body,am I supposed to go for multiple sets initially? Is it ok if I start with one set of all exercises?I am 64

  • Hello,

    It’s been a month since I started dieting and training 3 days a week. Height: 5’11, weight: 205, TDEE: 2,318. I have been eating at a 500 calorie deficit since the start of my training and have been tracking everything (weighing food, cutting out unnecessary cals from oil etc etc), I have been eating roughly 200 g of protein a day and I have not been losing any weight.

    Do you think I have not lost weight due to body recomp or simply not a big enough calorie deficit? I started taking my weekly average weight for 2 weeks now (week1: 205.74, week2: 205.55) and taking measurements. Not sure what else I can do.

    I’ll stick with my program and start adding in some walking. Any other tips or suggestions to track fat-loss?

  • My Body Mass report as on 22nd June
    weight 82.3 KG,BMI 27,RM 1751 CAL.,MUSCLE MASS 28.2%,VISCERAL FAT 16%,FAT 29.4%, My age is 64 years. Am I skinny fat?

  • Yes, I too am guilty of jumping from diet plan to others as well, I do believe that I need to have tried every weight-loss method that was available, but in the end not one of them made it easier for me to lose and maintain the weight off. I ended up trying for the very last time using the Custokebon Secrets mainly because my buddy who told me unbelivable things about it and so far to date I have effectively dropped 17 lbs in 3 weeks!

  • I never believed in recomp, i always tought it was bs but…
    somehow these day when i checked the numbers It seems that I was losing fat & gaining muscle in the same time.
    I do not count calories so I don’t even know why this is happening lol

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • I was detrained and started a body recomp. My family says theyve noticed a difference but i keep seeing the same number on the scale. Should i drop calories?

  • In the sustained fat loss approach, if you have added 100 cals a week but some weeks you’re more active or (eg I go on very long bike rides sometimes) should you eat these cals back? Otherwise you won’t really be in a surplus!?

  • So you don’t want to put that your goal is to lose any weight? But in doing so and doing strength training you will lose weight and build muscle?

  • Love this series! Would love if you did a video surrounding how to train around pregnancy, and what are pelvic floor muscles and why its important to train them!

  • Honestly.. I miss that “it depends”, it seems we have more options, with this “ideally” it means we only have one ideal option, but we learning something new everyday, so if you ask me which is better for picturefit well….

    It depends ��

  • Yeah, I too am guilty of jumping from diet plan to others as well, I do believe that I need to have tried every single fat loss system that was available, but in the end not one of them made it easier for me to shed and maintain the weight off. I ended up trying for the very last time with the Custokebon Secrets because my work buddy who told me awesome things about it and so far to date I’ve successfully dropped 16 lbs within 4 weeks!

  • Does Custokebon Secrets (google it) help me lost a ton of weight? I see many people keep on speaking about this popular weight loss diet plan.

  • This literally changed my life. Been on this road for about two years now (while not completly strict about the calories), my body completely transformed! Best advice ever.

  • I wish you were my Bio professor:(

    You’re so thorough with your information. You speak at such a calming and easy understanding tone ����

  • Hey Stephanie,
    thank you for your great work! Im helping my girlfriend to get into the shape of her life and your input here is really insane.
    I hope I can learn as much as possible to help my girl.
    Very excited and I´ll let you know how it´s going:)

  • I meet with a woman who works at the gym and we talked about food and that I eat to little.. For me it’s much, 1500 calories. I have bulimia and have had anorexia. But I’m trying to eat more and had my first workout yesterday. I’ve gain 1 kg. But this video helps me with knowing my metabolism will get higher.

  • I do resistance in the morning followed by football for 1 hr or more in the evening. My body weight remained the same but my fat was replaced by muscles

  • Excited for this series, thank you for taking the time to inform the public �� I know Jeff has touched a lot of this, but Im very interested in intermittent fasting and training. I know most people probably do an 8 hour window but I’ve been doing about 4 to 5 hours and fast the rest trying to shed stubborn belly fat and love handles).I dont find it difficult at all but sometimes worry I’m not eating enough protein for muscle/strength gain (I’ve heard you dont necessarily have to eat 1g per body weight or bulk for strenght/hypertrophy).

  • You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called *Next Level Diet*.

  • I don’t get the confusion on body recomposition. Anytime your body needs more energy than you feed it, your body pulls energy from your fat stores. I mean, that’s the entire point of having fat stores.

  • If you ask me, it’s really hard to gain muscle and lose weight at the same time, but website called Next Level Diet is great for that. They also calculate your BMI and calorie intake for FREE and provide you with diet meal plan and training plan

  • Does Custokebon Secrets really work? I see many people keep on speaking about Custokebon Secrets. But I’m uncertain if it’s good enough to lost crazy amounts of weight.

  • It would be a shame for you not to lose fat while other normal people are able to lose weight easily with Custokebon Secrets (look on google search engine).

  • I get not focusing on cardio for fat loss, but what if I recently started running and really love it? I’m not doing the cardio to lose fat, but because I want to improve fitness and because I enjoy it I don’t want to cut down to only one run a week, but will it be detrimental to my progress if I otherwise follow your advice, but also do three 45-60 minute runs a week?

  • Just subcribe from sometime watching you because you own up to your mistake, not like some “big athlete “, keep up the good work Jeremy.

  • Natacha! A comment on an old video but I think it’s important to mention this calculator is giving me some numbers that I really disagree with (like 1500 cal for a 1.65 girl at 65 kilos wanting to stay the same weight). I am kinda appalled that they are going this low! Sth changed in their algorithm I think.
    The following calculator is giving me better, more accurate vibes:
    https://www.calculator.net/macro-calculator.html
    Just so you all know! DO NOT eat so little!

  • Hey everyone!! ��

    I know this is a longer video for me but it’s a question I get so often that I wanted to take my time and answer it right! ��

    Thanks for the support and constant love �� A return to the usual weird, sugar-rush style Natacha soon! Xxx

  • I’m kinda scared that the muscle gain will make me look bulky. Don’t get me wrong I want to build muscle I just wanna lose the fat first.

  • Who would have believe that I will finally find a diet that works. It’s called NextLevelDiet and you are just a few steps away from getting your diet prepared. Trust me, don’t waste your time on stupid diets and fat loss pills or teas.

  • Its still surprises me, how some people don’t know about Custokebon Secrets, even though a lot of people get great result with it. Thanks to my buddy who told me about Custokebon Secrets, I’ve lost a lot of weight with it without starving myself.

  • 1:09 “Beyond the scope of your interest” I’m gonna used that phrase instead of telling people “It’ll go over your head” lol thanks!

  • I’m hungry all the time. Calorific defecit is a fiction. In a state of semi-starvation I can maintain my weight. Losing weight, well I get sick every now and then.

  • As I’ve understood(I don’t say I am correct, I would appreciate any clarification), the calorie deficit is for reducing weight(not necessarily for reducing fat, it may result in muscle loss). I also know that protein and fat, both, are mandatory to increase muscles(of course with the physical workout).

    1. But I still don’t know, is reducing the “fat intake” necessary for a body recomposition? So that the body would use the “body fat” to provide the proportion of fat required for muscle growth, not the one nourished by the nutrition.

    2. How if you feed excessive protein to your body? How is the extra part being stored in your body? fat? muscle?

  • Jeff’s only 5’5 and looks more masculine than most of the guys I work with who are literally twice as tall. Just goes to show you what a good physique can do to human perception. Super inspiring to a little (5’7) Irish-Sicilian mutt like me.

  • thank you for the videos, really interesting stuff!

    i’ve been reading a lot about the keto diet and your commentary on leptin raised a question; since leptin uses fat to create energy, how does it interact with ketones (which break down fats)?

  • Does Custokebon Secrets (do a search on google) help me lost lots of fat? I see a lot of people keep on talking about this popular fat burn method.

  • Hey guys this video is a bit old but thought I’d leave a comment asking a question hoping either Natacha or someone who knows about all this stuff could answer! She recommends only doing 1 cardio session a week, but I absolutely love running and am currently training for my first marathon. Is it impossible to lose fat and gain muscle while doing a high amount of cardio? Or is that just her suggestion but not necessary, and is there a way for me to have both? Fat loss while still doing lots of cardio required for my training? I also do resistance training 3-5 times a week so I am still building muscle, for references

  • Says there is no point going over.8g protien per pound [which seems true]
    Points to studies that compare eating more than.8 with eating much less than.8g/lb
    I see someone can’t logic very well. Neither study compared.8 vs more than.8 they compared too much vs too little.

  • Welcome to Episode 2 of The Women’s Series! Make sure to watch Episode One first or you might be a bit unfamiliar with some of the concepts. This episode is A LOT of information but the next episode with be WAY more applicable and will be ENTIRELY practical application so stay tuned for that!! I love you all and please like the video if you are enjoying this series! Much love xoxo ��

  • Is Custokebon Secrets effective to lost a ton of weight? I’ve learn a lot of good stuff about Custokebon Secrets (search on google).

  • Jeff, when should a person consider themselves “new” or “trained”? Would a person with 25% body fat be in the obese group as far as this video is concerned? Thanks! Sorry I’m late to the party.

  • Great article
    At 62 it is taking me forever to gain muscle and any extra calories want to go right to my waste
    I will keep pumping and get this diet tuned in. I have weight trained for 40 years

  • I think above steps will not yield results for persons who lost their fitness after stopping steroids. All other persons will be able to recompose by following your video. Correct me if I am wrong.

  • Its still surprise me just how many people have no clue about Custokebon Secrets (search on google) although a lot of people lost a lot of weight with it. Thanks to my personal pal who told me about it. I’ve lost a ton of fat.

  • Hi! i am so inspired by your vlog and thank you so much for sharing your knowledge. i lost my period for almost 1 year and definitely eager to find it back. do you have any suggestions on this issue? or simply eating more carbs and reduce my exercises would help? thank you so much once again. really looking foward to your next video.

  • I want to be a personal trainer. I can’t do that yet until I help myself. I am trying to reach some fitness goals myself, be toned, and stick to some healthy dieting plans. I guess I’m asking how do I help myself and then how do I become a personal trainer and be different from other personal trainers? On top of that I am on the Mirena and it has caused me some bloating problems, stubborn weight, wild hormones levels, and horrible acne. I plan on getting it removed.

  • I am not a stupid person, but one thing I do not like about many diet systems is that they’re not direct to the point. This is why I was really interested in The Venus Factor. Dr. C has created a plan with actionable steps do this after which do that. I followed the advice and I have been shedding pounds! It’s so easy because I don’t need to steer clear of “bad foods” altogether. Want to find out more? Go here and check it out for yourself WeightLossWomen.4YourHelp. Com (remove space and open the site)

  • By making these videos about women bodies and functioning you are doing a great deal of kindness to all women out who needs to learn about themselves and their bodies. Thank you Angel:*

  • Your videos are all amazing! I began some videos last year but need some work in the editing department-any tips? PS I’ve been on a total binge between cheat days and educational videos-PhD student here! It’s so hard as a mom and competitor and student and business owner but you inspire this old gal!! Thanks Stephanie!

  • i was really excited about getting to eat more but my recommended calories turned out to be 1,285. I am eating about 1.6k calories every day, and my fitbit also says i burn about 1.6k every day ( i rarely go over it because I get scared) and now i don’t know what to do

  • Hey Steph, just wondering if all these observations still apply to women when under a “false” cycle when under the influence of birth control, pill, depo etc
    thanks!!:D

  • 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 *Next Level Diet*. 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

  • Could you do a video specifically on hypothyroidism and fitness. Interventions, nutrition, etc. Thank you very much I know many many women suffer with this and it makes getting in great shape extremely hard

  • Nice One Steph ����!! Girls surely this video series is going to help you out!!
    but with this i also RECOMMEND this New HOT Product to you “Only For Females”. This has changed many women’s belly or shall i say fat.. Check it out..
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  • 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

  • I found that barbell complexes or combinations are the keys to losing fats while building muscles at the same time. Use them as a finisher to your workout program or adding them at the end of your workouts. And also, make sure that the highest portion of your meal is protein and fibrous carbohydrates.

  • I’m freaking fascinated! I would absolutely love it if you could make a video talking specifically about PCOS! there’s a lot of misinformation out there!

  • I want to go for weight training,primarily to prevent muscle loss during weight loss. Initially I want to shed just5 KGs in 3 months. My protein intake is 65 g.to 80g.,and Carb intake is 140 g.to 175 g.My current weight is 80 KGs height is 175 CMs.and age is 64.My current muscle mass is 28.2.Please guide me to reach my target.I had not measured my muscle mass at 90 KG.But at 86.7 KG it was27%at 83.6 KG it was 27.1%,at 82.3 it was 28.3% but after 3 months of lower body work outs it was almost same.I want to recompose my body only,not ripped muscular body,am I supposed to go for multiple sets initially? Is it ok if I start with one set of all exercises?I am 64

  • Hi. Watched your video and it’s really great. You mentioned you will make a video on cellulite. Have you made it? Do you have a link?

  • Guys. lost tons of fat doesn’t need to be hard (I used to feel it did). I’ll give you some advice right now. Get a popular weight loss secrets called Custokebon Secrets (google it). Thanks to it I have lost crazy amounts of fat. I should not even be speaking about it cause I don’t really want lots of other guys out there running the same game but whatever. I am just in a excellent mood right now and so I will share the wealth lol.

  • Hi Stephanie! I am a recovered anorexic with PCOS, any advice on how to lose fat and tone up while dealing with cravings? It’s been really hard to lose fat even though i work out 6 times a week:( (strength training with some light cardio)

  • What are some ways to lost a ton of fat? I read lots of good reviews on the net about how exactly Custokebon Secrets can help you lost a ton of fat. Has anybody tested out this popular weight loss methods?

  • i just discovered your channel and girl, you are everything! smart, strong, beautiful, funny…. wow <3
    special thanks for this educational video! i’m kind of shocked of how much i actually didn’t know about my cycle

  • This is very informative, so interesting!! Could you plz do a video about birth control and weight gain? I have the implant, Nexplanon and I gained weight since getting it but I’m not sure if it’s because of it or not. All I know that it slowly releases Progesterone into my bloodstream. Thank youuuu ❤️❤️❤️❤️❤️

  • I just had a physiology course where I had to study all of these hormones and I wish I had seen your video earlier… it would have made it so much more fun to learn ����

  • I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from NextLevelDiet is the only diet I could follow forever. It’s really sustainable and easy to follow.

  • Does Custokebon Secrets really help to lost a ton of weight? We have read many good things about this popular lose weight secrets.

  • Hello there, have you considered this diet plan known as the Custokebon Secrets? My mate says it helps people lost a ton of weight. Is that possible? I also noticed many excellent review relating to this diet plan. Thoughts?

  • summarising facts is fun no doubt, but it seems to me that if you’re looking for someone to give you a solution then you’re looking to spit out a pretty buck

  • Yes, you can. However, I read that some of the “healthy foods” you’re eating every day are making your fat cells sick, and making it impossible to lose weight. What do you think about this https://bit. ly/2TpF6Nr

  • Thank you so so much!!!! I was starting to lose motivation because I was on a calorie deficit diet and wasn’t seeing any change. But your video makes so much sense!

  • IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK *Next Level Diet*. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

  • Hi Stephanie! Love your content. ❤️❤️❤️ I’d love to see video on studies about about weight gain related to different forms of birth control. I see it’s a side effect on most forms. I’d be curious on whether that’s a product of a change in appetite, actual fat gain, water retention… anyway keep up the great work!!

  • >>222>> Youuu can refer to red tea, better than green tea and lose weightttt very effectivelyyyy. Here: > https://t.co/ulDqhr6avk?fg45dfg33 >>>2323>>>

  • Can you please talk about how intermittent fasting effects women’s hormones/best times and how to best apply it during different menstrual phases?

  • Hello, thank you for the video! It was really helpful for me. I’m a little bit overweight, and my goal is to just lose some fat right now, not necessarily to gain muscle. I’m eating around 1300-1400 calories every day, and am doing light resistance training at home 3-4 days a week. Is my metabolism getting slower? Before watching your videos I thought that building my muscles would “make up” for the decrease in metabolism from eating less, but am I doing enough? Thank you so much!

  • Stop wasting your time on calculating every single calorie. Visit NextLevelDiet and check your calorie intake for FREE. You can choose any kinds of fruits, nuts, vegetables and meats and get personalized meal plan which contains only food you like.

  • 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

  • My cousin laughed when I told them I was planning to lose fat with just using Custokebon Secrets, but after I showed these people amazing results right after I used it they are begging me to tell them about it. Of course I won’t let them know the details about this diet plan, lol

  • I am skinny fat with 29% fat and 16 % Visceral fat.I don’t want to have muscular body like alpha male at 64.My primary aim is to prevent muscle loss during weight loss.What should be my Protein intake and intensity of weight training?

  • What do you recommend for women who virtually have no testosterone, and very low estrogen and progesterone?
    I”m 31 and my doctor told me that my blood work looks like that of a woman in her mid 50s!
    I bust my butt in the gym but see very little change….
    Please help!

  • When it comes to eating healthy, you have to never fall victim to modern day fad diet plans. Extreme diets undoubtedly are a risk for your health, especially ones that seriously restrict your daily nutritional intake. While they might induce rapid loss of weight, these diets will never be a long-term solution for your waistline. You should check out Custokebon Secrets on google since it isn’t just another fad diet where you starve yourself.

  • Diet Plan known as Custokebon Secrets kept showing up here on different videos and I thought they were scam. However after my cousin follow it, and finally lost a ton of weight by using it without starving herself. I’m persuaded. You should not take my own word for it, search for Custokebon Secrets on the google search engine.

  • Hello, I know this video might be a bit old and you most probably will not take a look at this comment. But well just in case I wanna try. Haha
    Since April of this year I started to loose weight slowly by doing cardio and weight (at home) trainings. I lost around 7kg so far, which I am really proud of. So I decided to take a look at my measurements as well. I found in my diary a measurements from January this year and I saw that since then I lost 2 cm all over my body (arms, waist,hips,thights) but in my chest area I lost 6cm! ( I definitely lost a lot on my butt as well, but I didn’t measure that before). Also I feel like it is really hard for me grow my glutes as well. I don’t know if Im doing something wrong. I check out the right postures for each exercise I do. Do you maybe know what might be the cause and if there is anything I could have done to not ended up with such a,,loose” boobs and small booty? �� (btw im 24)

  • Some1 help, please! I’m a beginner and I just want to know 1 thing that’s stopping me from doing body recomposition… And that is when we start recompositioning the body? I mean, right now, I’m 102kg so I want to know if I should start recompositioning my body now? or get my weight to 85 kg first?

  • I just signed up to skill share thank you so much for the 2 free months. My channel is very new and I have only just started creating again now that my baby is 2 x

  • Is it really best to eat the most on your training days though? Doesn’t your body do a lot of muscle repair/growth on your rest days? So wouldn’t it be beneficial to eat the most (especially protein) after each training session? I always have a voracious appetite the day after intense training, but not as much appetite on other days (including days where I train)

  • Ur videos are very informative!! I’m currently doing keto and lost my period last month, I guess due to low caloric intake and low carbs. Today I had my period back after removing my caloric restriction for the last 2 weeks-which coincidentally falls in the Luteal phase that you discussed in ep. 1. I stumbled on your video about the woman series after watching a bunch of your cheat meals! Lol!! I’ll be waiting for your next videos!! Beauty and brains!! You got it all!! Keep it up =)

  • People to follow if you’re serious about the science behind fitness and health is definitely Natasha and Jeremy Ethier. I love them!

  • in this lean bulking video https://www.youtube.com/watch?v=ZYJqTNvv1Ys
    you suggested a calorie surplus of 5-10% while here in this video of body re composition, you are saying opposite i.e. 5-10% calorie deficit. Got confused by it. Are lean bulking and body re composition different? I thought both have same goals: to gain muscle while minimizing fat gain. Thoughts?

  • To long of a explanation! Start slow drop only 250 calories per week do light weight training do cardio. Then later drop calories a tiny bit more do more cardio increase weights. Done!

  • I am trying to lose 15 and I am not big but it’s my pre baby weight and I want it back but I haven’t wanted it bad enough I guess. I am trying to do better and just be mind full. Do common sense things. Good video

  • Hi Natacha! I love your videos! I used to lift and build muscle at the gym, however, because of COVID-19 I have not been to the gym… My question is how do you build muscle from home? The only thing I have available are resistance bands. SOS! haha Thank You!

  • im unsure how to go from adding more calories to your diet until you reach the amount of calories to maintain your weight for a faster metabolism to sustaining my fat loss? do i cut again afterwards by 100 calories or?

  • For group three: 100 calories deficit every two weeks until one dress size within your goal seems like it could be quite steep. I’m assuming there should be a cutoff point in terms of how low you go with your calories? Would love if anyone knows if she still stands by this (especially considering she is much more into intuitive eating over tracking now) or if she has gone a little more in-depth about this approach in a more recent video?

  • 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

  • I’m a teenager, and I haven’t had a period for a long time (almost 1 year!). Maybe because I started a wrong diet a few months ago, but now I eat like a normal people. But my period hasn’t come.

    What should I do? (anybody please help me)

  • anyone else find that https://www.transparentlabs.com/pages/calculator is bullshit? I filled it out and no results.. just spam and ads

  • I tried to make my own diet, but it didn’t work. I went to NextLevelDiet and let them create diet plan for me. I am delighted with the result

  • I have a lot of free time in the summer and like to do a lot of hiking and bike riding. Hikes are strenuous and can last 4 to 8 hours, two or three times per week. I’ll go on a leisurely bike ride for 2 to 3 hours, two or three times per week. These in addition to daily miniTabata workouts (5 minutes kettlebells, 5 minutes jumping intervals). Would this be too much cardio?

  • I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from NextLevelDiet and followed their tips. Thank you #nextleveldiet

  • I’m someone who had to transition to a vegan and gf diet because of food sensitivities and my eczema. I’m worried transitioning might decrease my metabolic rate and other things you explained in the video. How might someone if dietary restrictions keep good levels of hormones?

  • but then what’s the point of cardio? I love running but do want to focus on burning fat and gaining muscle �� does it mean I hafta swap running out for resistance training and run just once a week?

  • Website called Next Level Diet is the best for your body transformation. I lost 20kg by following their diet plan (I also had cheat meals) and training plan.

  • My problem is that I want to lose fat but Im already not eating that much. I just was curious and tracked my calories for today, which felt pretty normal, and I only had about 1600 calories. I don’t think the strategy of decreasing my calories by much would be healthy.

  • This has helped so so much putting things really simply! I find all the nutrients side baffling. Thanks for explaining the science and rationale! Myfitnesspal makes more sense now too! I love the science included in your chanel, it helps me understand why I’m doing hours of HIIT when it gets hard ��

  • Has anyone tried Custokebon Secrets? (search on google) I have noticed several amazing things about this popular weight loss diet plan.

  • Most valuable info-and my question answered! I take it that other successful fitness men/women consult with you and the plethora of info in your head and stored info you have! I take it-you passed Science Class in Uni-with Flying Colours!

  • In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have Next Level Diet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  • Do we need to count calories? Really not feeling that. I’ve not been restricting for two years now but I don’t want to give myself any chance to start or obsess over it again

  • Hey natacha. I know this is a very old video but you’re my last hope. I’m actually writing this comment after having a mental breakdown over what to do. I’ve been struggling for so long. I started off doing your group 2 approach, and upped my calories from 1500 to now 2000. I gained a bit of fat but I got my period back and I’m much stronger now. But I have one question about your sustainable fat loss approach. Will it work for someone who already has an experience in lifting? Like not a beginner in lifting? Because during my weigtloss journey I used to do weight training along with cardio so I’m not sure if body recomposition will actually work for me because I’ve read so many articles online that it only works if you’re new to lifting. I hope and pray you’ll answer this, because after losing 50 kgs in God knows how many years I really don’t want to give up now. It’s taking over my entire life. Please let me know. I love you. X

  • It’s a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from NextLevelDiet are doing a great job. Visit their website and see for yourself.

  • Yes. Gaining muscle and losing fat at the same time is possible. PED’s help in losing fat and building muscle too by synthesizing and allocating protein and nutrients to the right places.

  • I’m honestly going to save up to buy this book. I’m super intrigued and love the subject of exercise and science. Can’t wait to buy it!

  • I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from Next Level Diet is the only diet I could follow forever. It’s really sustainable and easy to follow.

  • What is the best way to lost lots of weight? I read a lot of good opinions on the internet about how Custokebon Secrets will help you lost a lot of fat. Has anyone tried this popular weight loss diet plan?

  • Hi! I’ve been trying to figure out all day how to track my macros to loose weight but also gain or keep muscle.. I calculated my TDEE at 1,948 I deducted 500 for the calorie deficit and my calories would be at 1,448 calories per day. The thing is I’ve been counting calories for about 3 months now and I’ve lost 18 lbs. i was doing 1,250 calories per day. If I went by the total calculated I would be eating almost 200 extra calories daily. Would that make me gain some weight back? I really want to do body recomp But I’m scared I’ll just gain sorry this is so long! Thank you!!

  • Anyone know what is Custokebon Secrets about? I hear many people lost a lot of weight with Custokebon Secrets (do a search on google).

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

  • this really has inspired me……. THANK YOU bro….. but i have a question. Hope you have a few seconds to respond.

    i got huge after 3 years in gym… but then spent 2 years out… gained allot of fat… Do you think During a solid 12 week BODY weight program that gets more difficult as the weeks progress I would recomp!!!
    I also am running for 45 minutes on rest days……

  • It’s still surprise me just how many people have no idea about Custokebon Secrets although many people using it. Thanks to my mate who told me about it. I’ve lost tons of fat.

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

  • 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

  • Amazing video! I have one question about it. I’ve been reducing my calorie intake way to much for a long time (1200 kcal). Know I am eating like 1500/1600 kcal per day. You said you had to increase the amount of calories every two weeks. But until which amount do I have to do this, if I still want to lose fat (including weight training). In the video you said until you come to the amount of calories the calculator gives you when you hit “stay at the same weight” but am I still losing weight when I eat that amount?

  • I really want to know the functions of different protein and vitamins you eat (such as those you post on your normal day eating video), why we eat them, and how much is needed for our body to function well.

  • Hi! What about underweight people that want to gain more muscle than fat? In this particular situation, is body recomposition possible?

  • Any research on refeeding of anorexic patients/those very underweight? I’m interested in anything about how to gain muscle rather than fat in order to reach optimal weight without excessive exercise

  • For you to achieve this you must eat 2.5 meals a day with carbs being only rice great combo would be rice and beans or another vegetable and in one of the meals eat a heavy meat and the second a lighter meat for example chicken light and steak or porkchop heavy but make them baked not fried and drink a protein shake in each meal and before and after the gym with milk not water and your calorie intake should be 2000 or 2200c a day if you don’t reach the goal but it’s the end of the day and your full that’s great if your not fool drink protein shakes till you feel full before going to bed do this 5 times a week and you will see results that’s if you are adding resistance training atleast 4 times a week

  • Loosing fat and building muscle might seem hard, but keep in mind that the bodyfat percentage decreases automatically if muscle is gained but fat mass remains the same. Gaining more muscle than fat is totally doable but will look like you lose fat and build muscle

  • Hi there, have you considered this kind of diet plan known as the Custokebon Secrets? My work buddy says it helps people lost lots of weight. Is that possible? I also read many excellent review relating to this diet plan. Thoughts?

  • I love these videos a lot but I found a mistake in this one that I think is important to note… High levels of leptin decrease hunger, not increase it. It is the body’s way of stopping you from gaining more when there is already an adequate amount of fat storage. (Except if we carry a lot of excess body fat for a long period of time, which can result in leptin resistance, and then leptin cannot decrease hunger anymore.)

  • I tried to make my own diet, but it didn’t work. I went to NextLevelDiet and let them create diet plan for me. I am delighted with the result

  • Thank you. I have a question. How much calories is healthy for a girl to take to build muscles without fat and not lose her period? I Lost weight without wanting when trying toose fat. I Lost my period too. The disadvantages of amateur trial and error.

  • 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’m afraid of increasing calories because I don’t want my stomach or my thighs to increase in size. Has anyone actually increased calories and seen results they like?

  • When considering eating healthy, you have to never fall victim to modern day fad diets. Extreme diet plans are a threat for your health, especially ones that seriously limit your daily nutritionary intake. While they may induce rapid loss of weight, these kinds of diet plans will never be a long-term solution for your weight problem. It is best to check out Custokebon Secrets on google search engine since it isn’t just another fad diet where you starve yourself.

  • Foreal though, you guys should totally check out the discord! Free and great advice 60% of the time that works every time. https://discord.gg/picturefit

    See you there!

  • In summary: Work out well (all sorts of strength/resistance-focused stuff at the gym) 3-4 times a week. Ideally a cardio workout once/week, but that’s optional. Treat yourself right by eating a sensible number of calories that science says will support your health (use a macro/calorie calculator set to “stay same weight”, with +100 calorie surplus for fueling muscle gains). And really allow yourself to rest on your rest day. Eat the same amount on workout days and rest days. If you’ve been eating a restrictive calorie diet, start bumping up 100 calories every two weeks until you hit your “maintain” calorie number. If you’re trying to lose 2 dress sizes (or for men: If you’re trying to shrink down a fair amount of size) from fat loss, and haven’t been on a restrictive diet, reduce calories by 100 every two weeks until you hit your “maintain” calorie number. Eventually you might get so strong from all the 3-4 strength workouts a week, and your body adjusts to burning more fuel, that you need more calories, so consider adding 100 calories to your maintain number if you’ve been at that number for a while and you feel tired and like you might be held back in workouts by your current calorie intake.

    I know that’s a lot, but I don’t think the video could really be much shorter without leaving important stuff out. So the summary can’t be very short either. Thanks for the video, I think this helped me understand the metabolism part of health better. Not many other videos address long-term and the how/why of it taking so long. But this sounds like a really solid approach.

    I’m actually just trying to wrap my head around my health, even though I’m nearly too thin and I’m sedentary. I realized watching this that I’m probably not eating enough calories/protein/anything. I don’t have a traditional eating disorder, but I do forget to eat often times. This reminded me I’m not fueling enough for just covering the basics of my metabolism, most likely.

  • Helloo Natacha I love your videos ❤️
    I have a question do I increase my calories 100 cal every day for 2 weeks or in total of a week?

  • Stop wasting your time on calculating every single calorie. Visit NextLevelDiet and check your calorie intake for FREE. You can choose any kinds of fruits, nuts, vegetables and meats and get personalized meal plan which contains only food you like.

  • Mare vo he lakho me ek hu matlb ���� mermane musle build orr cutting body ek sath bnai hai vo bhe bina splmt k ( orr bhgwan ke kirpa se body ase h saala bina kpdo ke dekh ke koi bhe hil jata h ��

  • I was trying to do this then I lost 20lbs and my body started to really fight me for it. My metabolism slowed, do to the lack of calories I was consuming. I no longer had the energy to workout like I did before and instead of craving my next workout it became a painful thought. My body was physically and mentally fighting me. So I just settled for minimal workouts until I reach the weight I want to be, then I can bulk up from there

  • 3.49 0.8g of protein per lb of bodyweight???

    Noooo, 0.36g per lb.

    0.8g per kg of bodyweight.

    Your really need to be careful giving people advice because you are giving wrong information.

  • Hello… I’m just confused and worried.. After calculating my daily calorie intake, i should be consuming around only 1230kcal per day�� And i am someone that has a big appetite…

  • I heard some guy lost 12kg in just one month by following diet plan from *Next Level Diet*, 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

  • Hi Stephanie! Wondering when you will return to your woman’s series!! Love following you and would love to hear the material you intended for cellulose and cortisol which you mention in this video! It’s been amazing watching you through your “All In” Journey (and you look GORGEOUS ;)) but also miss your informative posts.

  • I am glad you emphisized that it basically only works for newbies in the gym at the beginning of your video lol.:35 sec yes it definitely depends on your current level of muscle lol. After a descent year of training you won’t be able to recomp unless you go on roids.

  • Hey Stephanie! I’m a big fan of your channel and work, and especially these women’s series! But i was wondering if you could do a video of how being on the pill affects your training? I was intrigued by your last one with the menstrual cycle, but there must be a difference whilst on the pill.. <3

  • I heard some guy lost 12kg in just one month by following diet plan from *Next Level Diet*, 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’m going for a body recomp but I’m focusing mostly on slimming down first and then hoping to add muscle later, but I am still lifting weights as I slim down

  • What is the best product or brand to lost lots of weight? I read a lot of great opinions on the internet about how exactly Custokebon Secrets will help you lost crazy amounts of fat. Has anyone tried using this popular fat burn methods?

  • I was eating extremely low and I was a cardio bunny I lost a lot of fat but gained some of it back personal reasons I started lifting weights 3 times a week and the rest hitt cardio and this works better I’m leaner and more toned

  • This does work as I just realized this is exactly what I have been doing lol not even knowing. I was skinny fat so this worked for me. It was hard as hell and still kinda is but results are very rewarding. This girls I’m kinda seeing can’t keep her hands off me when I pass by her �� love the videos respect ✊

  • Good advice, but you dont need as much protein as he suggesting anywhere from 0.7 1 gram per pound of lean body mass is all you need to make gains

  • For my ed recovery… they had me go right to 2700 or so calories (up from 800-1400) after just a few weeks at 2200, 2400, 2600. Was that not the right way:/

  • Great video. I’m definitely in the first group as I’ve been struggling to figure out how to maintain my current weight/size after losing weight.
    Well explained, concise.
    Thanks for the video.

  • Bhai veg diet btao
    Ki kya khane se kitni calories millegi
    Qki m khata bhut hu but na muscle size aa rha h nd na he shape
    Stomach bdhta ja rha h 32 se increase hoke 35 hogya
    Nd gym bi jata hu m����

  • how do you make sure your body burns those calories that you have added on? Cause honestly I am worried abt gaining weight but I want to increase my metabolism

  • I wish you addressed surplus more. What if you’re in a caloric surplus of 3000 calories a day. Would increasing protein intake to be similar to carb
    Intake have similar results? Building muscle while perhaps losing fat but not necessarily weight?

  • You cannot build mass and lose mass simultaneously. It is biologically and physiologically 100% impossible. Not a single human being that has ever existed, currently exists, or ever will exist, will be able to do this.

  • Does Custokebon Secrets really help to lost a lot of weight? We’ve read numerous good things about this popular fat burn diet plan.

  • can you talk about Ketosis? There are a lot of people I know doing the Keto diet, but they don’t know how it works in the body. Plus I want to know more about it as well

  • Would this make sense if you alternate between cardio and resistance training days? https://www.issaonline.com/blog/index.cfm/2017/the-right-way-to-burn-fat-not-muscle

  • For real transformation you need perfect diet plan and training plan. The website called Next Level Diet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?

  • I LOST 40lbs!!! You ask how? I visited website called NextLevelDiet. I selected only food I like and they provided me with DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS and HEALTHY RECIPES.

  • What if I’m skinny trying to gain weight but not get as much fat? Do I just tweak the first factor (caloric deficit) to eating a little more (caloric surplus)?

  • But in some other videos of this channel said that steady state cardio should be avoided during strength training! So, should we cardio and weight lift?

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

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

  • Is it dangerous for a woman to take testosterone (to achieve weight loss and a deeper voice)? Do the effects remain if the woman stops taking the hormones after two months? I wasn’t able to find women-specific information so I would appreciate the info:)

  • My dad lost 100lbs. I visited NextLevelDiet and followed their steps. I only selected food he likes and they provided me with FULL PACKET in seconds. I got 30 days DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS, and HEALTHY RECIPES as well.

  • i’m 165, 11.6% BF, 6’2. I’ve upped my calories from 2700 to 2900, although i do cheat on ma diet, so ima stay on the 2900 for atleast 2 weeks to see my weight gain and my bf% loss. I’m going to get to 175 LB at 10% BF.

  • Dude I hate to rain on your parade, but if you talk about weight loss and muscle, you can’t exclude the effect of hormones i.e insulin, growth hormone and the effect of foods when your cortisol levels are high. There is a a doc on youtube called Eric Berg if you want advice for weight loss.

  • Finally someone that knows his stuff (the science) and is natural for real.
    So many fake naturals out there that are giving advice like they are natty but have that dark secret in the medicine cabinet. I like your informative videos keep it up!!

  • Want to drop 5 pounds, 20 pounds or even 60 pounds if not more all without starving yourself or counting calories? This is entirely possible. I’d been doubtful at first, but when I began The Venus Factor, I was impressed at the results. The system is so easy to grasp and put to work in your life. I am not going to reveal to you how much I lost, but I wanted to share the information for anyone else planning to slim down. WeightLossWomen.4YourHelp. Com (remove space and open the site)

  • I heard that red and pink muscle fibres run on fat better than on glucose. Meaning that endurance activity and light weight lifting with slow negatives and about 2 minutes time under tension are best done after eating a low GI high fat and moderate protein meal. What do you think Picturefit?
    Hope you get to see this and make a video about it.

  • I would say that, if you are too overweight, it would be better to focus on losing fat. Gaining muscles is great, but when you’re fat man.. you just want to not be fat anymore. After you get to around 25%, it’s easier to focus on recomping without feeling disappointed with your progress.

  • “So getting into a new relationship when you start should help!” Right…I’ll start this when I get into my FIRST relationship then XD

  • I mean you can do this without the best diet too, although diets help. I play American football for my university and my belly fat is slowly disappearing, mixed with the workouts we do I’m gaining muscle.

  • Sorry if this has been asked already: i feel like im between groups 2 and 3. I have been restricting calories and occasionally indulging for the past two years. Ive lost 25 lbs and kept it off but my goal is to lose 20 more lbs so i can have a healthy bmi. With eating 1400-1600 calories a day, should i be increasing calories even if i want to go down two sizes?

  • This video was sooo useful. I’ve been wondering how to achive this things for a long time. Thank you so much. You have amazing energy.��

  • Question brother?
    for a hard gainer with less than a year lifting experience how long would it take to get the same physique as you have right now?
    i mean right now i weight about 143lbs and want to go to 163lbs of pure lean muscle and i am hungry to change my body for the better and to look like you are.

    How long would it take me to build my ideal physique?

    Thank you, bro(Y) btw you look, awesome man!

  • so just a quick summary. Eating 2lb/per pound protein or more is essential to do body recomposition, and the the output and input should be almost the same. Which means that we can build muscle and loss fat at the same time. Do you think body recomposition is better than bulking up and then cutting? Great video,man

  • Is there a reliable site for caloric intake I have one telling me 1800 to maintain and one saying 2700 and that’s a crazy difference

  • What amount of time qualifies someone as a beginner. I’m 4 & 1/2 months into training, the first three months i did a 3 day/week program, now I’m on a 4 day/week program, am i still classified as a beginner for body Re-comp?

  • I, and many others I’ve seen, struggled a lot with weight loss because we were trying to do both (lose and bulk) at the same time.
    I wanted to train for a year and go from dough golem to body builder. I did get some gains, I got stronger, but these weren’t satisfactory and I never lost any fat. In fact, at times, I got even fatter. It took me a while to realize that my problem was that by trying to chase two opposite goals (grow and shrink) I was failing at both.
    It was only when I decided to focus on weight loss that not only I lost lbs upon lbs of fat in matters of weeks, but that I started getting some surprisingly good gains. Funnily enough, chasing two opposite goals got me nowhere, but focusing on a single goal got me both (to an extent, still not a body builder, of course).

    This is bro science, but try to stick with me.
    It doesn’t make evolutionary sense for your body to burn lean mass every time it needed nutrients. This would reduce your chances of getting more food and would ensure your doom in the face of starvation periods, while wasting a lot of this highly precious energy on mass storage (fat) that you don’t actually use since you’re burning muscle. Thus, there has to be an order here: first burn fat, which is there for this reason, then, if you have no other option, burn lean mass.
    This means that unless your body thinks it’s facing a massive case of starvation, burning way too many calories and not being able to put them back, it won’t burn things it needs. And how we tell the body what we need? By using it, a lot. If you’re lifting your body “thinks” it needs a lot of muscle to survive. Even in the face of caloric deficit, it will maintain or grow those muscles at the cost of fat reserves because losing those muscles can mean a much quicker death, while growing them can mean better chances of getting food.
    This is speculatory, but the logic is sound. So, in theory, unless you’re burning far too many calories, your body has no reason to burn lean mess that it needs. This means it is possible to grow muscles while you lose weight, simply because the extra calories are not coming from your food, but from your belly.
    To bulk, you need to ingest more calories (to get big, you need to eat big). However, it doesn’t matter where these calories come from. If you have massive inner reserves, you don’t have to actually eat big, you already are big. It’s conservation of mass. Therefore, to bulk, you just need to lose weight and lift. Your body will understand that it needs lean mass and, when the caloric input doesn’t meet the requirements, it will start using the fat reserves.
    If you want to bulk while losing fat, you just have to focus on losing fat. Just that. Get lean. Cut calories. And then, lift the shit out of it.

  • Answer: yes

    Conditions: resistance training + small caloric deficit.

    Disclaimer: gets more difficult the lower bodyfat and the more experienced you are at the gym, eg. Close to genetic limit of muscle mass.

  • 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*.

  • ok i wouldn’t call myself a pro cos I’m 13 and i only do home workouts without equipment and have been for the past year. can i cut properly or I’m i like too young or something like that

  • I can have only 1850 calories as a male, Im eating arround 2000 for body recomposition. Problem is that I work at an office, so I have a really slow metabolism. Only work out one or two hours in the evening, but having a job in which you are active does so much since you spend 40 hours burning more calories. I did lose a lot of weight though, 20 kg of fat in the first half year. So guess it was a deficit at first but Im now stuck at maintenance. With arround 20 / 21 % bodyfat its now becoming hard to eat in a deficit and still have energy.

  • Do you recommend any resistance/strength training that’s suitable for plus-size people; preferably easy on the knees? I’ve been successful at dropping weight and still have more fat to lose but I am wanting to get to the point where I begin to tone and strengthen my muscles. Any suggestions are greatly appreciated.:)

  • In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have Next Level Diet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  • On one hand I would love to need 2500 kcal/day, but on the other hand I’m so afraid of having to eat loads to sustain my energy levels.

  • I personally saw the slight caloric deficit with high protein intake and consistent strength training definitely allowed me to build muscle and burn fat over time. In about 6 -8 months I burned 30 lbs and leaned out while gaining some muscle mass. Literally eating almost anything I wanted as long as CALORIES remained lower and PROTEIN remained high. Just takes time and consistency ����

  • What is the best product or brand to lost crazy amounts of fat? I read lots of superb opinions on the net about how exactly Custokebon Secrets will help you lost a ton of weight. Has anyone tried using this popular fat burn method?

  • If you want to shed pounds, you should check out Custokebon Secrets on google. They will make it easier to get the body you deserve.

  • Rare to see this kind of quality in fitness videos. They usually seem to think we can’t tell when they’re just entertaining and not informing us laymen and women lol. I suscribed!

  • I love both you and Jeff’s videos. So informative and love the scientific approach both of you use during your videos. Both of you have provided such a common sense approach to health and weight loss that have connected so many dots for me. You guys are awesome

  • As expert, I’m sure Custokebon Secrets is great way to lost tons of fat. Why not give it a shot? maybe it is going to work for you too.

  • What if I don’t have the money to buy weights and my mother doesn’t support buying such things because she thinks it’s purposeless. I disagree with her.Also I’m only a teen.

  • Guys. lost lots of weight does not need to be hard (I used to feel it did). I’m going to give you some tips now. Look for a popular weight loss system called Custokebon Secrets (do a search on google). Thanks to it I’ve lost tons of weight. I probably should not even be talking about it cause I do not really want a lot of other guys out there running exactly the same game but whatever. I am just simply in a great mood right now so I’ll share the wealth lol.

  • what if I have a body fat of about 20% and I have large muscle mass, but I just want to lose the fat to get the ton ing to really show. like I would say I’m very trained bc I worked out and lifted to the point where I was once at 13% which was last year however I bulked for football. would body recomp work for me if I have an average body fat but I’m also fairly trained?

  • A proof that this totally works here

    After like 5 moths of having a restrictive diet and killong my with cardiovascular workouts I decided that it was enough. I was sad because even the big amount of training and the stric control of what I ate I wasn’t seeing results, except a little lose of weight that made my body lose its curves but still kept the chubby tummy. My metabolism…super slow, almost inexistant and I was always thinking in food.Then, a few days ago I found in my YouTube recommendations this video. It was like a reveal. I have just been like 5 days eating more and training with weights and for real, I’ve lost about 0.5 kg (1.1 lbs) and I am more toned too!! I’ve been doing legs, glutes, abs and waist excercise with two weights of 1,5 kg each one, and de difference is shocking. I think thanks to this girl I’ve been able to open my mind and let go my ED, feeling happier with myself and with the people around me, who were worried about my health and my emotion changes(I was usually upset and irritable, and I felt like trash and exahusted) Now I have more energy and I can do better my workout routines, and they are more effective. I just hope girls that you don’t be affraid of increase your food intake, always being in a healthy and balanced way, or using free weights in your training, because believe me that’s what really matters. Firstly, maybe if you weight yourself you’ll notice a little gain of weigth, but that’s liquid retencion and in two days you’ll lose it. Yeaterday I eat meatballs and french potatoes cooked by my mother…that had would been impossible a week ago and probably the fault would break me down…but even eating that and being affraid of a gain weigth today I’ve weigthed myself and as I said before I have lost 1,1 lbs…just in 5 days, so imagine how it will be in several weeks. Greetings and strong support for all.
    Thanks Natacha for open my mind.

  • You may be able to gain some muscle and lose some fat at the same time but
    If you really wanna gain some serious mass you must eat a lot of food.
    The people in the camp saying they want to gain “lean mass” or make “clean gains” are only gaining 2 pounds of muscle or so a year. They whine and complain how tiny they are and look the same pretty much year after year.
    I prefer to eat a lot of food gain a lot of muscle in the course of a year and then cut calories and do cardio to remove fat.

  • I’m 58kg and 170cm but to be honest I feel like I’m too chubby. I have adapted my caloric intake to 1300-500kcals over time as well ugh…I know that in order to become lean I need to just build muscle and keep losing fat but I’m so afraid of gaining weight on the scale. It’s so stupid because I know I’ll probably look thinner with more muscle even if I am heavier. Does anyone else have this problem?

  • I personally experienced these fat loss and muscle gain.. but but but, it takes a lot of time. For me it too 2 and half years and before i was 115 kg and now 92 but more muscle that i look like somewhat 80 kg but I am muscular ��

  • I significantly under-eat but it’s not because i care about my weight, it’s just because I’ve never had a big appetite. Now I’m starting a body recomposition programme but I’m finding it hard because i’m not getting the nutrition I need. Is anyone else in the same boat?

  • I understand the need to simplify but identifying caloric surplus/deficit with anabolism/catabolism is a massive wrongdoing. You could have done without that part entirely because there is no connection and your video would have been fine.

  • I’m a girl, so it’s possible for me to lose fats and gain muscle more than a guy? I’m just done bulking and cutting coz I end up having bad relationship with food

  • Bravo! I have been lifting weights since the early 70s. Yes, I am that old. And, yes, I have heard it all. This video, though, is the single best concentrated informational video on body transformation I have ever heard. It is sensible, well-informed, and extremely helpful. It is not just for women. Great job!!!!

  • I LOST 40lbs!!! You ask how? I visited website called NextLevelDiet. I selected only food I like and they provided me with DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS and HEALTHY RECIPES.

  • I weighed 165-170 a couple months back not doing much activity and eating 2500-3000 calories 40g protein.. to my surprise I recently weighed in a 168-169 and have been eating a 2000 calorie diet 80-140g protein daily with lots of greens I look more lean and felt like I really lost weight and should be at least 160.

    TLDR:I was burning fat and making muscle at the same time. Muscle is incredibly more dense than fat.

  • If you increas your protein you’re gonna have to drop on your carbs and fat in order to be able to stay lean or else you’re just gonna gain weight. It also depends on how good your body is at absorbing nutrients, just because you 100 grams of protein it doesn’t your body uses all of that for muscle…

  • I love this series! I would love to hear more about how a hysterectomy impacts athletic performance, if it does. I’m so excited for the amenorrhea video. Thank you so much for putting in all the time and effort it takes to put these together! I love watching them over again to coincide with my college courses and seeing my understanding deepen.

  • Diet plan from NextLevelDiet is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.

  • It’s almost like… get this… you’re body isn’t ONLY catabolic and ONLY anabolic. I remember getting into a argument with a guy who said that a newbie should go on a “dirty bulk” because “YoU cAn’T bUiLd MuScLe AnD LoSe FaT!”

  • Just commenting to remember something obvious that happens with body composition assessment and can mislead some people:

    You weight 70kg and 14kg of it is fat, you have 20% of body fat.

    Then you go up to 80kg gaining 10kg of lean body mass and (luckly) maintaining 14kg of fat, your BF% goes down to 17.5% and that makes you extra happy, but you didn’t lost a single gram of fat at all…

  • Did it for the last 2 month, gained arm muscle definition and lost fat all around. 20-30min workout per day, 2 days off for cardio

  • hi sir I’m avirup from kolkata West Bengal….Sir full body workout �� chai…..I have to lose my weight or fat and build muscle…plis help me.

  • If you Have tracked muscle mass % during above process by using smart weighing scale which is available on net or any other means,please share data for reference.

  • 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

  • Here is the guide.
    -Don’t use a different program than what you normally used.
    -eat at a slight caloric deficit
    -Be a beginner, otherwise this takes ages.

    Or bulk and cut like normal, as this is faster. Especially for beginners.

  • finally the video I’ve been waiting for because it’s been my goal to build muscles and lose a little bit of fat at the same time, I’m already doing my resistance training, increasing my protein intake, so i just need to be on a small calorie deficit ��

  • It requires discipline and focus. You gotta make sure that your nutrition is good and include post workout HIIT cardio for 10-15 minutes, weekly progress.

  • Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? *Next Level Diet*, thank you for everything!

  • What do you think of lost a lot of fat using Custokebon Secrets? I notice a lot of people keep on talking about Custokebon Secrets.

  • Hi, just wanted to start by saying I love your content, everything is so informative and detailed. I just had a quick question: how do you collect and summarize all of the references and research on a topic? How do you know when it’s all done cause on some topics there’s so much info and not get overwhelmed? Please and thank you!

  • What do you think of velocity based training? It sounds interesting: https://www.bicycling.co.za/training-1/workouts/gain-strength-without-lifting-heavier-weights/

  • Hello there! Thank you for this helpful video. By the way, I notice many people keep on talking about Custokebon Secrets (look on google search engine), but I’m not sure if it is good. Have you tried Custokebon Secrets? I have heard many great things about it and my buddy lost lots of weight with it, but she refuses to tell me:(

  • My dad lost 100lbs. I visited NextLevelDiet and followed their steps. I only selected food he likes and they provided me with FULL PACKET in seconds. I got 30 days DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS, and HEALTHY RECIPES as well.

  • Imagine going fully green (eat nothing but greens and plant protein ) and doing all this you’ll have the most testosterone ever!!! And would look so much better in so little time. Really DIET is 95% there’s a lot of science in a kitchen

  • This still surprise me, just how lots of people are not aware about Custokebon Secrets, even though many people get good results because of it. Thanks to my work buddy who told me about Custokebon Secrets, I’ve lost lots of weight with it without starving myself.

  • Sir Mai 17 years ka hu maine 6 month muscle gain kiye h mera body fat percentage 20 h ab mai fat loss ker reha hu by running jise mera muscle loss bhe ho reha h kya mai ye carry rakhu jeb tek body fat percentage 12 na ho jaye

  • Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? NextLevelDiet, thank you for everything!

  • It’s a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from Next Level Diet are doing a great job. Visit their website and see for yourself.

  • Guys, losing weight doesn’t have to be difficult (I used to feel it did). I’ll give you some advice right now. Search a diet plan known as Custokebon Secrets. Seriously, that program has changed my entire life. I probably should not even be talking about it cause I don’t want a bunch of other folks out there running the same “game” but whatever, I’m in a great mood today so I’ll share the wealth haha.

  • I was so scared to increase my caloric intake and did gain about two lbs. weighed myself three weeks after and lost three lbs! I lost 26 lbs so far on my weight loss Journey and now I’m looking to tone up my body (primarily through fat loss).

  • I’m 46..was 340lbs. Diabetic etc,, I started the 5×5 and worked my weight down to about 290 and changed my workouts to more of 3×5 but added a few more exercises. Things are going good. I am getting stronger and have new veins popping out of my calves and forearms. I actually today saw my fist vein popping out in my next. On my off days I just added 30 mins of incline treadmill work and swapped to a low carb diet. I really enjoy your videos. Thanks for making them.

  • That’s was very informative.
    How do training skinny guy with belly fat? It is 2 different concept which make me confuse. I’m trying to gain weight with supplements and light weight exercises at home. I noticed my arms and belly start bulk in 3 weeks! Which weird..

  • WELL first you need money to buy protiens cuz there is no way to get the amount you need from regular food, so just buy protiens, eat a lot but dont eat fats, and there you go

  • You have literally thought of everything to explain. I had a thought in my mind, and then you literally answered it right after it popped into my mind.

  • Anybody tried the Custokebon Secrets (do a search on google)? We’ve noticed many awesome things about this popular lose weight methods.

  • Can you help me that how many hours should i spend in workout as i do have excess fat & i do exercise at home instead of goin gym which i dnt prefer. And i wanted to be a lean shradded or reap. Any suggessions??

  • I’m 5’2 and 145 pounds I’m a size 8-10 I want to be a size 2-4 which would make me 110-120 pounds (still very much healthy). I currently eat 1,500 cal and feel ridiculously full, my job is very active and I walk my two huskys every day for about 45min at a fast pace. If I’m in group 3 that means I need to cut 100cal every 2 weeks, so 200cal every month… but only for a month and a week because you’re not supposed to eat less than 1,200cal. A pound of fat is equivalent to 3,500cal. So 3,500 divided by 200 is 17.5weeks… that’s 4 months just to lose one pound of fat?? Are you joking me? Please tell me I did this math wrong ��

  • I used to be fat, and i just started some cardio and weightlifting and definitely burnt fat and gained muscle at the same time, now i’m starting again without having to much fat and wondering what will hapen

  • Abhinav Bhai mene bahut videos dekhi pr mujhe smjh nhi aaya lekin is video ne mujhe sb smjha diya ab m apne goal pr aaram se work KR skta hu

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