3 Ideas to Keeping The Gains While Losing Weight


Can’t Lift For A While? Learn How To Keep Your Gains!

Video taken from the channel: ScottHermanFitness



Video taken from the channel: Katie Corio


HOW TO GET LEAN NOT BULKY // My top tips for fat loss #NEWYEARBESTME Ep. 3

Video taken from the channel: NaturallyStefanie


How To Lose Weight and Gain Muscle—AT THE SAME TIME

Video taken from the channel: Heidi Powell

#3 You’ll Need to Lift Weights. The last part of the equation to keep your precious gains while you lose body fat is to lift weights. Performing regular resistance exercise will help you maintain or even build muscle while you lose fat. There is plenty of evidence that. Fat loss ultimately comes down to your calorie maintenance.

To lose fat, you must eat fewer calories than you burn. Cardiovascular exercise, or combined cardio and resistance exercise, alongside. Body recomposition stresses the importance of gaining muscle while losing fat, which may decrease your risk of chronic disease and boost metabolism.

Try increasing your protein intake to. Before we get too far ahead, let’s talk about why losing fat while gaining muscle can be problematic. The conflict comes about over the following: To lose fat, your body needs to be in a caloric deficit.

This deficit forces your body to use pre-existing fat stores for fuel. To gain muscle, your body needs to be in a caloric surplus. This.

For calories, start with bodyweight x 15 per day. After a week, adjust to bodyweight x 14 and repeat the process. Change up your training.

As far as training, change it up, train hard, train more, use the RPE scale, and keep the reps low and the volume high with the big lifts. For example, if you get great gains using heavy weights to build muscle, then use heavy weights while you are losing fat. If you get great gains using HST, periodization, high volume, low volume, etc. then use those techniques while you are losing fat. A large aspect of bodybuilding is being able to communicate well with your own body.

Eating plenty of protein is necessary when you’re trying to gain muscle and also trying to lose fat. Between 10 and 35 percent of the calories you eat should come from protein, but don’t eat more protein than this, as it can be risky. On a 2,000-calorie diet, this means eating 50 to 175 grams of protein per day.

Maintain a slight caloric deficit that allows a maximum of 0.7% weight loss per week. Just keep in mind that weight loss might not occur especially in beginners/detrained individuals. Intake adequate protein of at least 0.8-1g per lb of bodyweight. I’d also suggest experimenting with higher intakes. Losing fat and building muscle requires a two-part exercise plan that includes cardio and resistance training.

Cardio will help you burn calories and fat, while strength training will help you build your booty. It will also increase your metabolism to help you burn even more fat. Hitting your body with excess calories after being in a caloric deficit will lead to fat gain.

The body wants to maintain homeostasis. So fast increases or decreases in calories will cause problems. Use reverse dieting to build muscle.

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

But when it comes to losing fat fast, staying shredded, ripped, and toned year-round, and getting to the weight you want—without two-a-day workouts and being cold and starving all the time—there are potent strategies that fly under the radar.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Bottom line: to lose belly fat, you must keep your insulin levels low.

“The Belly Fat Cure#” by Jorge Cruise
from The Belly Fat Cure#
by Jorge Cruise
Hay House, 2015

To lower the total amount of fat in your diet to 25 percent and to reduce saturated fat to one-third of total fat, begin by reading the labels on everything that you buy (see figure 13.7).

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

The second is easy enough to understand: Your body adapts to workout routines.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

As noted earlier in this book, excess body fat actually decreases fat burning.2 In other words, when the muscle/fat balance is leaning toward fat, the body burns less fat, which increases the tendency to gain even more fat.

“The Power of Fastercise: Using the New Science of Signaling Exercise to Get Surprisingly Fit in Just a Few Minutes a Day” by Denis Wilson
from The Power of Fastercise: Using the New Science of Signaling Exercise to Get Surprisingly Fit in Just a Few Minutes a Day
by Denis Wilson
Chelsea Green Publishing, 2019

The easiest way to reduce fat consumption is to decrease our consumption of fatty foods (if a food is 20% fats by weight, it means that 45% or more of its calories come from fats), and increase our consumption of low-fat, high-fiber foods.

“Fats that Heal, Fats that Kill: The Complete Guide to Fats, Oils, Cholesterol, and Human Health” by Udo Erasmus
from Fats that Heal, Fats that Kill: The Complete Guide to Fats, Oils, Cholesterol, and Human Health
by Udo Erasmus
Alive Books, 1993

Take fat loss, for example.

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

And know that the most undervalued aspect of losing fat is good restorative sleep.

“Don'T Lose Your Mind, Lose Your Weight” by Rujuta Diwekar
from Don’T Lose Your Mind, Lose Your Weight
by Rujuta Diwekar
Random House Publishers India Pvt. Limited, 2011

2: Keep fats and calories as low as possible in whatever you fix.

“Cooking for Healthy Healing: The healing recipes. Book two” by Linda Page
from Cooking for Healthy Healing: The healing recipes. Book two
by Linda Page
Traditional Wisdom, 2002

Alexia Lewis RD

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

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • I mainly want to lose fat and tone up my body and have a butt. My weight is good. I’m 5’5 and 120lbs. I just want less fat and to improve my shape. Back when I did cross country I lost a lot of fat. I did power training everyday in addition to that and we targeted different muscle groups each day aside from the daily pull ups and weighted squats

  • I’m just trying to train for power, while in a calorie deficit, but after taekowndo tonight I go back to maintenance, then Sunday I go in a surplus, finally I cut back on Monday.

  • I pray you see my question please ❤️ I suddenly broke my tailbone and I’m really stressed out about loosing muscle and tone, please help me, I’ve been told by my doctor to decrease and no heavy lifting, its killing me:( any advice is really appreciated I’ve worked soo hard for a year. Please it’s been a week and I still work out just much lighter which makes me feel like a loooser

  • Money��! Truth, the human body �� is divinely designed to sculpt accordingly to your lifestyle patterns. Geneyics and lifestyle habits plays a key role on how quick your body transforms so everyone develops differently. At the moment, my fitness goals has evolved in the last 2 3 years due to postpartum weight loss and muscle��gains. Plus, my age (over 40+) and hormones adds another layer of complexity too. However, that doesn’t deter my intention to build muscle remain consistent with my nutrition, physical activity, hydration, and sleep goals. and then slowly begin the cutting process. It takes time and patience to see the results. Often times, I listen to my body with real intent. We have a gift �� to self care every single day both mind, spirit, & body. Everything else is irrelevant when your health is not a priority.

  • I tore a tendon in my thumb and it is morose.. I’m honestly getting depression without being able to lift. It feels like the muscle is just falling off me. It’s going to be this way for months.

  • It’s still surprise me just how many people don’t know about Custokebon Secrets even though lots of people using it. Thanks to my personal pal who told me about it. I have lost tons of fat.

  • When it comes to eating healthy, you must try not to fall victim to modern fad diet plans. Extreme diet plans are a risk for your health, especially ones that seriously limit your daily nutritionary intake. Many of these fad diet plans work for a short period and then the benefits decrease after a while. It is best to search Custokebon Secrets on google as it is not just another fad diet where you starve yourself.

  • Im bored of calculating calories intake and BMI. Next Level Diet website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes.

  • Edit to my comment.

    Well I guess I’m eating at maintenance!���� or more? Now that I’m tracking I’m just putting more nutritious foods and making sure I get enough protein because before this I wasnt eating enough protein at all. Lord have mercy I feel a little better now.

  • Fasted cardio is not bad. It’s good to shock your system in the morning before food. I’ve ran/sprinted before breakfast and I’ve felt strong. It’s not a big deal…

  • As great as this would be. It’s not possible to build muscle/get strong at the same time as you lose weight. UNLESS you are at the very beginning of your fitness journey. In order to put on muscle mass you will need to be in a calorie surplus. Fuelling your body to grow.

  • This was so helpful! My question is how would I adjust this for being post-menopausal? I LOVE lifting heavy and mixing in HIIT for cardio. Usually resting one day per week. Exercise is not my problem, but I focus far too much on food without making good decisions. Main problem…not eating enough. Let me know if any of your message would be revised for a menopausal active women. THANK YOU!!

  • When you were at a higher body fat percentage, could you have stayed at your lower weight and reduced your body fat percentage at the same time?

  • Love your videos! I totally agree with you, I am weight training for nearly two years now and my legs and arms are definetely leaner than before. But last year I put on some fat due to inconsistency because of my new relationship, so I put on some fat again but I am getting back on track now! I am also working on talking to myself more kindly and being more relaxed with my body. See were it will lead me! ❤️

  • Guys. lost a ton of fat does not need to be hard (I used to feel it did). I’m going to give you some tips now. Get a popular fat burn diet plan called Custokebon Secrets (search on google). Thanks to it I have lost crazy amounts of weight. I probably should not even be speaking about it cause I do not really want a lot of other guys out there running the same game but whatever. I am just simply in a great mood right now and so I will share the wealth haha.

  • You look so amazing! I’m vegan as well and I have always been more into cardio but your videos and Instagram has really changed my mindset on my preferred body shape. I love the toned lean look and my new years resolution is to have less body fat and more muscle mass. Thank you for sharing your journey!

  • Shes right about IF, I’ve experienced it. Fasted cardio is the death to your glutes ladies, you can intermittent fast and train after your first meal, seriously don’t risk it. Its not worth it

  • Hi Heidi I just found your channel. I am turning 70 in November, any suggestions for building muscle (arthertic hands) and getting my body lifted a bit. I do walk every day and play a little pickleball, but I need to work the muscles. I don’t feel I need to lose any weight. Thank you

  • Last year I was sick for a month and then went on a cruise after that. So for about 2 months I lost gym time. However because I did keep the diet on point. The only thing I lost was the pump.

  • Thank you ��I’ve been going to the gym for only one month but I got injured at work. I’ve been super sad because I thought I had no chance to keep the small gains I have accomplished

  • As expert, I believe Custokebon Secrets is great way to lost a ton of weight. Why not give it a chance? perhaps it is going to work for you too.

  • This happened to meI am bigger boned and when I started lifting a couple times a week I definitely felt bulky I looked even thicker and things were tighter on me. You have a small ideal body type that builds lean muscle but this is not the case with everyone. I was by no means a body builder but looked like one

  • My question is about training and eating as a mesomorph…I have 10 lbs I want to loose and keep off..I do know it’s about a lifestyle change..I have done that with my food…clean diet..I got told my a fitness expert that I am a mesomorph..so how do eat and train like one..?

  • Do you recommend a lean & shred program? I really need to lose weight and nothing seems to work & worry it could be hormonal imbalance (I am 50)

  • looked up this topic because i’m going on a contiki. “make sure you don’t go crazy on alcohol and be sure to get enough sleep”
    oh well i might just have to accept my inevitable fluffyness

  • @heidi Powell I am no body builder, I am a 60 year old female and very skinny but no muscles☹️ and do not want to loose any weight, therefore what are your recommendations to build muscles and maintain it and change body composition, Like I don’t want to shred or anything just want to stay toned �� also I can’t take protein powder! And I am a on whole plant food diet. Also which option should I choose from the app you have mentioned? Please help if you can thanks ��

  • Also LOL at potatoes. I live in New Zealand so our summer growing season is short and winter is mild. We grow beans, broccoli and kale really well but nothing tropical. I would only eat a fully raw meal about 3 times a year when it’s 30 celsius in summer.

  • Its still amaze me just how lots of people don’t know about Custokebon Secrets although lots of people using it. Thanks to my personal buddy who told me about this. I’ve lost lots of weight.

  • I recently found you and subscribed just two days ago and I would really like to have you customize a meal plan for me please. I’m still following the same plan that was given to me by my coach who moved away to AZ. I’m in NC. I can send you all my info.

  • I just love to hear you talk! Not only about the great insight on body image/exercise, but also your accents and laid back breezy tone, definitely enlightened my day

  • I learned I have not been eating enough protein since 4/25 when i went plant based. will my breasts recover? I lost 21 pounds and my DD went to a C but my skin is saggy

  • I am one of few in my family that has an over active metabolism and when I first started going to the gym they’d judge me so much and say I dont need it because I’m small. I would try to explain “skinny fat” to them and they just couldn’t understand.

  • Just watched this from my husband’s laptop and I love how you explain this! I am having a lot of difficulty losing weight and keeping it off as I am menopausal and nothing seems to work. Are there any particular adjustments to make or extra steps for someone who is menopausal and needs to lose over 35 pounds?

  • Thanks, man, love the energy. Tore my left tricep last week and have been nervous taking this week off to heal is going to kill my gains…this vid eased the nerves…

  • Hi scotty,Big fan,, i just saw your Video MAN YOU THOUCHED MY PAIN,, i just left the jem for a week until today because i injured my tinnes elbow,, bad bench press havy weight,, BUT (and there is that BUT always man and i want your help) i want to return to jem by coming friday and i still feel some pain in my elbow,, is it OK to return or..please your ADVICE?.. life changer

  • Great information. Especially the part about not consuming yourself with worry if you want to enjoy some of your favourite foods at times. Something I need to work on. Thank you ��

  • Omg you’re right about the scale because i gained 4 lbs since starting to eat right and I look and feel smaller but the scale says otherwise.

  • I am not going to be able to go to the gym for one month (cuz exams) and considering that i don’t mantain my diet, how much time would it take for me to get back to where i was after this month.( I am 14 and have been lifting for about 2 months now and have 16% bodyfat and a better-than-average physique).

  • 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!

  • Going to a week long school field trip to Germany. Lunch will have to be in fast food restaurants, dinner in a hotel restaurant, I have no choice… I’m fucked

  • disagree on fasted state cardio. i am consistently getting stronger and leaner and i generally work out in a fasted state. one of the few things that broke my plateau. intermittent fasting is a simple as not eating snacks after dinner.

  • I love weight training and in the last 2 years my body has transformed I love it and I will continue to train
    Still class myself a beginner though as I’m still learning how to train properly
    Yes to the food thing
    I def have a changed mindset now I also eat healthy most of the time but add in treats
    I’m a 40 year ols and
    Thought my metabolism would always be slow but I can def eat more now xx

  • Im bored of calculating calories intake and BMI. Next Level Diet website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes

  • I think the other important thing to remember for those women 30 yo and older: After 30, we start to lose muscle mass! So weight training is necessary just to maintain muscle as we age!!!

  • Do you do online coaching? Where are you from? I herd you say you were a vegetarian…. I am too!! and I struggle with meals,
    And from my experience with coaches in Colorado struggle with me being a vegetarian ��

  • Hi I’ve been on a calorie deficit for the past two months and lost 6″ off my waist but I also lost a lot of body mass so my thick legs now look skinny. I still have about 2″ of belly fat to lose and I want to also build back my legs. Based on what you said, should I be eating at maintenance? I do weight training and HIIT five to six days per week. I do it at home now as gyms here in Trinidad are closed till probably July but I usually go to the gym. Thanks in advance.

  • This is horrible advice. You didn’t explain anything all you did was rant. You didn’t give any tips about how to work out or any tips about nutrition. You need to go and watch other videos that give much better advice than you do. They break things down and explain how to workout and how to eat. I would never subscribe to your Channel all your videos suck!!!

  • I love your accent but at the same time I as non-native speaker I have a hard time understanding everything and it’s so confusing ��

  • I’m starting my fitness journey where gaining muscle is my goal. However, I’m Vegan and I’m trying to find ways to increase my protein while doing macros. What are you eating other than Soy? Soy makes me break out so I had to stop eating it.

  • Friends don’t let Friends do fasted cardio!
    Neither right nor wrong, neither harmful nor beneficial.
    Creatine good! while cut or anytime you want better performance and muscle preservation.
    BCAA on a cut, Good, otherwise not needed.
    Train like bulking when cutting.
    Eat Lots of protein from wide variety of sources.
    Good video here for cut or non cut.

  • Ok, I sometimes read th comments b4 looking at the video. Now, I’m confused, I don’t know what info to believe. Everyone is saying something different, or against the video. I think I better just skip this one…

  • Stef, I’ve followed you since the very beginning and have absolutely loved your videos but you really need to be careful what you say:( the big boned thing people do have different bodies, like for example my mum has wider hips than me and there’s no way on earth that she would ever fit into my jeans. I’m sorry to comment as I know it’s just my opinion but I think you do need to realise when you are body shaming and when you’re not and just talking about being “healthy” because being healthy doesn’t always mean changing yourself, it means loving yourself at whatever stage you’re at. I’m sorry if you block me after this but as someone who has been on a hell of a journey with self love and has seen plenty of other women go through hell and back too with it, I think even if your words wouldn’t offend you if you heard them, you (as an influencer) need to realise that they might be taken the wrong way by someone else. I’m sorry, pls don’t hate me, I just think you need to be careful xx

  • In the past I did not notice losing too much muscle in a month but lost fitness very easily. I am going away for 6 weeks this time and will probably notice this far more. Will attempt to do basic exercises even in my hotel room if I get the time.

  • How do you do anything with those nails girl they make your hands look bigger than the rest of what seem to be a petite body I am still a fan though but disagree hugely on your negative thoughts about fasted workouts they work for me and many of my clients.

  • Love this video! have to check because you’ve probably already done it. But I’d love to see a video on just losing fat. I’ve built quite a bit of muscle, need to get the fat layer off.

  • Okay. I want you to teach me how to mold this canvas to what I need. Lean, sculpted, lifted butt, flat lean stomach and pretty sculpted legs! Let’s get started!

  • Hi Stefanie. I’m new to your channel and I think your videos are great. I would love to achieve a physique like yours. However I have anorexia and extremely low weight. Would you think I should recover before training with weights? I do eat 6 small meals (low calorie but vegan) as that is my meal plan, would it still be achievable to get gains like yours if I continue eating like 6 times a day? Just wondering what your thoughts are? Thank you

  • What if you want to do body recomposition but you are already obese, thus you may be able to get noob gains.. should you still eat at maintenance?

  • I disagree with a lot of what you said, but definitely about what you said about the fasted cardio. I’m speaking from experience and the experience of others. I’m not hungry in the mornings when I wake up. If I’m not hungry I’m not gonna eat. I workout fasted everyday including the cardio part of my workout. My muscle has not gone anywhere. I’ve actually gained lean muscle throughout this process. The human body DOES get to a point where it uses fat for energy. That’s why IF and Ketosis exists. Maybe fasted cardio didn’t work for you, but don’t put that information out to people in a way that explains it as the “end all be all”.

  • Diet Plan called Custokebon Secrets kept appearing here on different youtube and I thought they were scam. However after my mate follow it, and finally lost plenty 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.

  • Watch on x1.25 speed an it legit sounds like he’s talking normally. Slow talking to get longer videos for more add revenue. So frustrating

  • I take my whey protein every day on holiday, it contains 5 grams of BCAA’s. Should I also take my BCAA 2:1:1 powder every day on holiday?

  • 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.

  • I need a trainer hell…I dont eat enough calories. I did the calculations of multipling my goal weight by 12 and I have to eat 1260 a day!!! But then I walk or cardio and it decreases. I’m not hungry enough at 1200 calories….lol this is all frustrating so I just took my ass to the gym had a leg day, at a high calorie high fiber meal was extremely satisfied and still had 800 calories left!!! Ffffffffff!!!!

    I try to e a t between 1800 and 2000 and just stay moving something has to happen. My inches has happened yet but I’m energized as hell so I’m happy. I took measurements and I will check in 2 weeks.

  • I am very overweight and just starting a vegan lifestyle. I have given birth to 3 very big boys ( from 4,5 4,9 kg at birth and 55 and 56 cm long!!!) My stomach looks really awful. I probably have to operate to fix my stomach, but I really would like some advice to how to build muscle all over first. Is there hope for me. I am 52 years, single (devorced for 14 years), but really don’t want to be single for the rest of my life. It is lonely. Love and light from Norway

  • I had to take off 3 weeks post abdominal surgery. I start back next week, but I won’t be able to do compound lifts right away, no lifts that engage my core. I’m excited to get back in the gym. I have lost my pump, and I hope muscle memory helps me out a lot when I’m able to get back to my routine.

  • I’ve been training super hard for two months, all my exercises included huge sets (multiple super sets ), and now I’m resting for a week, today I woke up this morning and l felt like I’m losing my gains so I did some body weight exercises like pushups and pull ups, does the body weight exercises effect the muscle recovery during this period, can body weight exercises maintain gains??????

  • Scott congratulations you ALWAYS deliver high quality information, you really care for your subscribers, I highly appreciate that. Keep it on bruh

  • Only thing I will say is I love her. First person I saw so far to actually mention and separate two types of training. By watching YT fitness people, my eyebrows went up many times but I am finally happy to see at least one of them saying something what makes sense. Its very important that she separated it in a way that people with zero knowledge in human physiology can actually understand it. Calories are important as well as type of training. As she said gaining muscles requires higher calorie intake and resistance type of training that is weight lifting. Losing weight or better to put it burning fat requires lower calorie intake and endurance type of exercise that is cardio, cycling, swimming, running… So doing both is doable even though these are completely different type of training. Order of exercise and the frequency is also important. You dont want to overload and exhaust yourself by doing exercises 6 days a week, especially not if one do both weight lifting and cardio. Body requires a rest as well. As she said this is a long run and one must be patient.

  • Im still like 13 but my legs already has a bunch of muscles from soccer ive been taking it serious and have had alot of muscel gain and i hurt my rib somehow when i collided with another player and i wanted to start chest and stomach work outs to lose weight but its to painfull and were just now going to the docter what can i do?

  • I am so confused in all this fitness industry! Many years ago everybody was screaming saying that we have to eat 5 times a day which 2 will be a small snack throughout the day and there is no way in the world that female body can function without any carbohydrates, and nowadays everybody is doing intermittent fasting where they don’t eat for 16 hour period of time and don’t get me going and tell you that the do Keto with it! So basically you eat only for 8 hours and that contains 80% of fat! While a lot of scientists say that you can go workout in the morning early on an empty stomach! Now after all this info I am so very confused what’s right! I am 142 pounds and my body fat is 23% and I am just trying to look way leaner that I do now since I have lots of fat around my legs! So what am I supposed to eat and do? Thanks

  • I just wanted to have flat belly, so I tried fat loss plan from *Next Level Diet*. Guess what? I lost my beer belly in just 30 days. Now I want a six pack:D

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

  • ♥♥♥♥♥♥♥♥♥♥♥♥ now a day too many peoples are spending time over internet, you babe are doing good, i appreciate your work honey, mmmmmuaa

  • So inspired by everyone’s progress in the comments, wow! Ladies check out https://gymted.co for cute workout sets and use my discount code NTSAS10 to get a 10% discount, you welcome��

  • Just letting you know that I click away from videos that play music at the same time as the host talks, as it is way to annoying for me. I dont think I am alone.

  • whats wrong with the word feminine? seriously its ridiculous that we have to be careful with the words we use these days. lean is more feminine, bulky is more masculine. each is beautiful.

  • Recent studies are showing.687 grams of protein per lean body mass is sufficient. It’ll help save money.
    And your opinion on fasted cardio has no merit in science.

  • Loved this video! I have always been an all or nothing type of gal when it comes to my diet, I always get down on myself for having a “cheat meal.” This is something I definitely want to work on this year I want a more balanced and relaxed diet where I’m not constantly thinking about food. I’ve also been doing your workout split (2 leg days, 2 push days, 2 pull days, strength training at the beginning of the week and hypertrophy training at the end of the week) and I am loving it! It works so well for me and I think it fits by goals best ����

  • I don’t know if this is the right place to ask this, but my 15yr old daughter runs track. She just qualified for regionals in her area meet today. She has two weeks to up her game. I think if she leans up more to lighten her weight a little but keep building muscle by weight training a couple days a week (aside from her regular sprint training and drills), that she’ll be able to run faster. I noticed today that she didn’t run as fast as she usually does. I just found out from her that they haven’t been lifting weights in the weight room at school. Why the school would do that is beyond me, but now I need to set aside time in the gym with her to get her back on the weights. How can she “cut” at her age in two weeks time, while making up for any lost muscle mass from lack of weight training? I really need help in this for her to excel and achieve her goals for upcoming regionals. She runs the, 100m dash, 200m dash and the 4×400 relay. I know the first step is cut out the cheese-its and sodas. She’s not fat at all, pretty lean actually, but I think she can lean up a little more, even if it’s 5lbs lost, she’ll be 5lbs lighter and muscles stronger when she runs, which equals faster.

  • A banana is going to save your muscle? I am a personal trainer & fasted cardio has been around before you were born & it’s proven to work.

  • Actually, doing a burst sprints session for less than 30 minutes while in a fasted state (16 hours from last meal) ramps up a hormone called HGH, which is the primary fat burning hormone. HGH levels rise when we sleep which is why we can lose up to 2lbs after a good night’s sleep.

  • Can you build muscle (not to bulk up) with just bodyweight exercises? Or is it so important to lift heavy? (I can’t go to the gym)

  • I missed about a month already and honestly only after the 3 week I started to feel like I was losing muscle but not really I did gain some fat I know I did lol

  • Loved this, blew so many myths away! Also agree so much with what you said about being vegan, always feel like a ‘ bad’ vegan because I don’t eat 10 mangos for breakfast lunch and dinner�� What’s your height? Just for a healthy comparison Xxx

  • What do you think of all this hype with with ketones supplements & fasting. I found it very difficult to do with my lifting. Please tag me if you make a video on it. I have heard a lot other peeps recommend it but I couldn’t do it. Ya, carb cycling worked better ������

  • All great points! And for those upset over fasted cardio…relaxxxx, I think this gurl knows what she’s talking about ya know??? Some people are just different I have done both and def lift more being over 40 and do less and less cardio and the weight comes off and I am finally BUILDING MUSCLE! She’s right on!

  • You werent obese and you are more of a. Ectomorph body fat, so losing weight is never going to be struggle for you. In your pics, I saw ectomorph who put on some muscle.

  • Could you make a video about getting fit and lean at home? and maybe also eating wise. Like how to increase to not gain too much fat.

  • Watching this while eating the lentil and sausage pasta from your 12 week new years challenge meal plan! I’m loving it so much! All the recipes are so delicious, filling and easy! So excited to see results:)

  • I am 6 months into calisthenics/weight training and am feeling the sexy coming on as I become stronger. Thank you for the inspiration.

  • Amazing video. Very informative. I was wondering why I wasn’t losing weight despite my clothes being baggy due to consistent exercise, but it all makes sense now. Definitely will do some measurements and what now instead of relying on the scale. What do you think of smart scales that show muscle mass, bmi, etc?

  • That last comment about body frame made you come across very arrogant, particularly as someone who has never had a weight issue. I do not have a weight issue, but sympathise with those who do. I would choice your words more carefully, as that may upset some people who may be struggling with weight and body image.

  • 1. Eat enough protein
    2. Do not do fasted cardio
    3. Do not cut carbs drastically
    4. Take supplements that will help keep muscle.
    5. Don’t stop lifting heavy.

  • I know this is nothing to do with the video, I always learn a lot from all your videos though but… what camera do you use??? Looking for a new one:) tia love u btw you are amazing

  • This woman doesn’t understand science or nutrition. You have no excuse, you have access to research papers just like all of us. Put those glasses to use.

    Your body is burning fat in the form of ketones when you’re fasted. Extended steady state cardio can cause muscle atrophy if you’re not autophagic, your brain is 70% fat and can run on ketones, it actually prefers it. CARBS DO NOT BUILD MUSCLE, protein does, carbs hydrate your cells (carbo-hydrates). I bet food rules your life. If you want carbs, get them from green vegetables only.

    Bah this video is giving me an aneurysm.

  • I am going to perform an experiment on myself this summer. I have a hunch that just one set to failure should be enough to maintain gains. If you reach failure you are sending a strong signal to the brain to retain the muscle. Your body recognizes that your muscles failed and was not good enough to perform whatever task you did. So in theory.. perhaps one set to failure could retain muscle? I will report back in a few months and let you know if it worked. I will perform one set to maintain strength levels just a basic set, and then one set to failure. So a total of 2 sets. Current measurements. Chest 50 inches, arms 18 inches, legs 27 inches.

  • I love how everyone is a scientist on YouTube, so much so that they needed to watch and comment on a video they supposedly know the answer to and are professionals on.

  • Oh my goodness! The best video, I’ve been struggling with gaining muscle & burning fat while weighing myself & trying to be patient. This is exactly what I need to hear & be reminded of. Subscribed✅

  • Haha the part about having a pancake bum I felt that so hard! I have been weight training 4-5 times a week for 2 years now and I’ve finally grown a butt�� also I never thought I’d be able to eat this much food and not gain a tonne of weight ������‍♂️��️‍♂️

  • Hi! We’re loving your channel and would be happy to get you out some of our CBD oil to try. We are positive you’ll love it!
    If you’re interested, email us at:
    [email protected] herbstrong.com

  • Abiloty to build muscles is also genetic. And it is a privilege!
    Nice u explain number of reps,most people give only series but let’s be honest it’s important. What would u recommend for a girl who does tones of cardio nd restrict food up to fasting and damaged metabolism for years nd now it a skinny fat?

  • I view cardio as Heart Day. You see all these big bodybuilders doing leg days, chest days, back days, etc. But they walk around huffing and puffing, they’re forgetting to also train their heart!

  • I gain muscle (and fat) very easily. Some people say: those women who are very muscular train like beasts every day for years, take steroids etc.. And I’m here like.. just look at weights and grow

  • Thank you Katie for breaking down the fasted cardio!!! I feel like my workouts suffer because I’m hungry 30mins into a workout lol.

  • Thank you so much for this video you made something complex and that a lot of people have trouble understanding into something simple. Loved the tips

  • EAT HAM HOCKS to gain muscle!! I’m telling you…research it. Humans need NO Carbs!!! Sorry to say… You are WRONG on that one! Research it. Check out vids on YT regarding Carnivore or ZERO Carb diet. It is growing ‘FAST’!!

  • Definitely research intermittent fasting before doing #2! I’ve gained way more muscle since doing IF for over a year. It increases human growth hormone! Love the rest of the video.

  • LOVED your video!! Love your thought process on food etc. it’s easy for me to become black and white with things. Also, your makeup is spot on. What do you use?? ❤️

  • I won’t be able to train for 5 days, and I have been increasing volume in my workouts leading up to this. I will be taking protein and fish oil as well. Do you think that doing body weight exercises while I’m gone will help preserve strength? This video was incredibly helpful thank you!

  • She is right guys when you are fasting and you do cardio your body does burn fat but at the same time it also causes muscle loss I have heard this before

  • Haven’t been able to workout my upper body since Thursday don’t know what it is pain between my shoulder blades. I think it’s my rhomboids

  • I started keto, 2nd week of jan, very low carb and IF with it, I’m sorry totally disagree with you. You need to research IF or OMAD, I have about less than 10% body fat, my muscle def has been the best it’s ever been. People do your research! We do not need carbs!!!
    Only society says we need it!
    Keto is a medical diet and the benefits are immense and so is IF and OMAD, and this is because of the huge amount of natural HGH your body will produce which is better than any nutritional so called supplement you could place into it, sorry this vid is not the best advise

  • Is there absolutely no way to lose weight and gain muscle if I do not count calories? I hate counting calories, I know there are apps, and all the help around, labels on foods etc. but can we avoid it somehow? Can I just eat healthy, train hard, without counting calories of everything. I am not a machine:)

  • broke my left leg in a nasty way, had to have surgery, shit ton of pills made me weak as fuck, daily shots, got myself some heavy ass dumbells and im training hard as fuck

  • I avoid unhealthy food as much as I can and do HIIT and strength training around 3-5 x a week.
    However, the scale says I gained fat and lost muscle. What on earth is going on?

  • Make it simple. Visit website Next Level Diet*, select food you like and thats it:D They give you complete 30 days meal plan which contains only food you have selected, training plan and fitness tips to boost your results. #*Next Level Diet

  • Subscribed, great knowledge. Very informative video. Makes me feel good since I won’t be able to train for a few months because of surgery.

  • i do walking cardio for 30 minutes every day i sometimes mix it.. I am just really not good meal prepping i try to eat tuna and drink lots of protein shake? should I just do the stair master everyday for 15 minutes instead?

  • I read plenty of superb reviews on the net about how exactly Custokebon Secrets (look on google search engine) will help you lost tons of weight. Has anyone tried this popular fat loss system?

  • Thanks for the tip on the fasting cardio-it makes absolute sense and somehow I didn’t even think about it (same with cutting carbs drastically). Will start incorporating..!

  • I really like her.. I really do, but she drags these videos out unnecessary. Is there really a need to use the world “like” constantly. P.s comments section is great.. lots of good input xx

  • How important is eating protein within an hour of training to gain muscle? Can I eat hours later, or is it crucial to eat directly after training? I do intermittent fasting, and am wondering if that is good for growing muscles too. Thank you so much for your advice. I need help!

  • I stopped looking at the scale and started basing my results on how my clothes fits because the scale is just something that not only discourages me but many others. So I basically came to the conclusion to be kind and gentle to my body and not compare my physique to other’s so I can start to embrace the shape that I am. At the end of the day no matter what people will ALWAYS critique something and I’m saying that because I’ve been body shame even when I’ve been in the best shape of my life “Oh my God you look anorexic”, “You look like a little boy with muscles”, ” Females aren’t supposed to look muscular they are supposed to look lady like”…. Those types of comments really hurt my feelings but they also made me realize that the journey is Never about anyone it’s supposed to be about you embracing how God made you and treating your body as a sanctuary. So Lady’s let’s be kind to one another and empower each other instead of tearing each other down. #Peace&Love #EmbraceWhatYouHave #SelfLove #BeKind&GentleToYourBody #TreatYourBodyAsASanctuary

  • if you dont have access to a gym but have access to a park etc you can always do weighted calisthenics to overload your muscles, it wont be as good as the gym to build muscle but that would be another way i would maintain muscle mass

  • Best truth informative video EVVVEEERRR… whom ever had worked out before might had had the suspicious of these tjings or heard saying: “you need musvle yo burn fat” but to truly understan the dynamic of the eating plan, exercise… no one said ever so clear.

  • Hi Katie. I know this is off subject, but you are the expert and figure you would know more or less what is better.
    Q: Sauna before workout or after workout? I’m getting different info.

  • Why the hell people is saying she’s wrong on don’t do fasted cardio…. She’s saying right because since 2016 I am also doing the same and I’ve achieved great result and listen carefully her video is maintaing muscle mass on reducing fat so she’s right and if you think this thing is wrong then go and study about it….

  • Just wonderful, I have been researching “carbohydrate cycling for weight loss” for a while now, and I think this has helped. Have you heard people talk about Nantray Carb Caboodle (Have a quick look on google cant remember the place now )? Ive heard some great things about it and my friend got excellent success with it.

  • I have always had problems with belly fat. After just one month of following diet plan from NextLevelDiet, I can almost see my six pack. Don’t wait, take your plan now!

  • for me actually the opposite is the case… it’s super easy for me to gain muscle (aspecially on my shoulders, legs and booty) but hard to cut down my bodyfat:D but still I am not “Bulky”

  • I love it when I find a nerd who got fit v a meathead who thinks he knows something but just has good genetics. Thank you for the great advice! ��

  • I’m 200lbs and I can’t eat that much protein without going over on calories, I have 165lbs lean body mass, should I stick to that as my guide instead?

  • I have being lifting for 5 years, and I am very strong, lean, but I am still underweight… I have trouble putting on muscle but I have gain 5 kg in the process =] so it is something. I started with stronglift, and now I do a mix of both, like you, and I do like it so much more.

  • I was 262lbs because of covid i stopped gym for 4 months started smoking marijuana and really abusing it for a month stopped it then sweated like a pig for a week so after all that i lost 3 lbs i lost fat i lost 1/4 inch on arms before i stopped i was on creatine for a year and l citruline even after all that im still 259 lbs and i always eat the daily rec amount of protein 50 to 70 g and last i take a benzodiazepine for extreme anxiety that makes my body attacks itself even after all that i lost size i can tell but i still kept most of it kept my strengh but i was training 3 hours a day 5 day a week for years i lift heavy to failure every set tipical workout is 20 set chest 15 set tricep and im a natty i would take steroids but im hypocondriaque first time i toke citrulin a spent weeks stressing i was gonna die so yeah muscle dont go away to fast i stopped 2 years once lost 30 lbs started again and fist week i had rabdomyalisist something like that and 2 monthsbafyer i gained 40 lbs was back to my potential 19.5 inch arms even wen tro 20.5 now im 19.75 inches 259 lbs so i think muscles are still hard to lose

  • I lifted at 70% or greater my last cut and my body responded very well. I haven’t gotten a DEXA but I’d say there wasn’t a visible muscle loss.

  • Wow this is awesome…
    You are a great idol for us here Scott Bro… Incredible knowledge, Damn Honest and what a awesome human being…

  • I broke my arm and I cant train for 4 weeks, I eat 200+ grams of protein and im in a maintenance level. And Ive been training for about 1 year 3 months.

    WILL I LOSE MY GAINS???????????

  • I just have a hard time believing anything on these sites due to massive amount of PEDs being used by all athletes, showbiz, YT(?) people where money is at stake. This is especially true with strength-related or dominated sports. Notice the freaks in top echelons of cross fit now chasing that fairly recent boost in prize money. Money does it every time.

  • I have been exercising and I don’t feel or look bigger, but the scale says differently. What is going on with my body?! This is frustrating lol

  • You’re so well spoken on this topic I literally quote you all the time regarding weight training to friends especially girls. Thanks for posting this

  • Thank you for being such an inspiration to me this past season! I started weight training this month, and I’m excited for this new journey. Unrelated, but I am in love with that lip color <3 What is the color called?

  • great video, thanks for allllllllll that information! I do have a question though, in the past i have weight lifted for 3-4 months at a time (and then switch to a different kind of work out) and have always found that i do look “bulkier”. It is not because i have huge muscles (of course lol) but i almost feel like it’s just muscle underneath my existing chub, rather than slimming down. Any thoughts about this?

  • How much muscle am I looking to lose after 6 weeks of no training as a lifter who goes to the gym for 6 times a week and trained for over a year and a half

  • In ways this is totally different than what Greg Doucett says. He says 2000 is actually too much for a woman unless you really work out. I tested it what he said, and when ever I eat more than 1500 I gain weight and it is also fat.

  • Thanks thanks thanks I loves this video thank you very much…
    I just need to take break from gym and focus on carrer… Without losing my gains

  • You are my Fav ‘fitspo’ for a lot of reasons like daaaamn, there’s a lot of people out there giving a wrong example of what been healthy really means. Keep it that way, I love your message. ❤️

  • BCAAs and Glutamine are only needed during your workout, because your body needs a lot of them very quickly. The rest of the time, your body can get them slowly from your food since it doesn’t need them quickly.

  • What if your offseason is over and your going to be losing weight due to intense cardio for the season but still active just not in the gym

  • Did you know we absorb most proteins from plant sources and only 30 percent of proteins from meat so we probably don’t have to eat the same amout of protein!Food for thought!��

  • Wow. So glad I found you. I am 67, 5’4”, small boned with osteoporosis, and have been lifting for a year and a half. I have a good coach, near my age and a high school football coach with a shredded body. He found me walking on the school track and begged me to come to his lifting classes. I have come from 119 pounds, sedentary life as a dressmaker and beadwork designer, thick middle, waist 29” to very active, much stronger, and a 25” waist at 104. I have built substantial muscle, and stabilized my bone loss. But eating is the hardest thing!!! I also have reflux disease, so must eat the right stuff with great care. I used to eat about 1200 cal a day and now I eat about 2200, aiming for about 20% protein, 30% fat, and 50% carb. I’ve tracked my food for over a year using an app, My Fitness Pal, and I see you have app recommendations which I will check out. I suspect I need a greater percentage of protein, but you never mention a daily split. I still have padding on my butt and belly, and have all the time left in my life to keep gaining muscle and losing fat. So. What is your daily recommended macro intake for a situation like mine? I try to eat at Maintenance, or just slightly above, but think I need to adjust my percentages. I love your videos! Thank you!

  • Say you cant go to the gym cuz you moved somewhere just for a month or something, what kind of home workouts or alternatives can you do to maintain the gains in addition to doing what you said to do.

  • Where did the full on Boston accent come from all of a sudden?? He never sounded like this in his earliest tutorial videos???:/ It’s like he’s putting it on or something

  • You had me until the you said No fasted Cardio! I’m on intermittent fasting of 16/8. And there’s tons of study done on Intermittent Fasting that supports its effectiveness when it comes to burning lipids as the prime source of energy.

    Anyone that does 1-hour of cardio (steady state) is wasting their time. I would highly suggests doing the High Intensity Interval Training or (H.I.I.T) in lieu of steady cardio. That’s also science backed for burning calories! I like to say get in, get out when it comes to doing cardio! And, yes it’s also science-backed that at a fasted state the body will Utilize lipids more efficiently as the source of energy, and that weight training while on fasting will NOT hinder the workout. Again, that’s also from science-backed study. 😉

  • i have around 11 bodyfat which i think is wrong cause i am not that muscly like you nor do i have that flat tummy now (but soooooon ��)

  • Schedule wont allow me to hit the gym multiple times a week any more so i just do pushups and bicep curls with a pair of dumbbells I have. Haven’t lost too much yet! Stay motivated

  • If you miss a week or two I don’t think it won’t do much tbh. Your gains don’t just go away that fast, you would have to just say “fuck it” and let it go and a couple’s months then your gains go to shit. As long as you don’t eat fattening food and stick to your healthy protein eating food, you should be fine.

  • Broooo I have like shoulder pain I think my rotator cuff it’s small kind getting sore n lil more sore after every week of lifting, it’s only my left shoulder, is there anything I can do to get it feeling better without stop lifting? or resting (meaning no lifting) is the only way? Should I avoid pressing movements like military press n bench for a few weeks?