Trying to find the fine line of simultaneously burning fat while gaining muscle.
Discussion
Do a VO2 max test, so you know what heart rate is best for your metabolism.
srsly where's it at
For a second I read "burning fiat"
Many try, many fail.
Do it one after the other.
First “clean up”, meaning to lose fat, then build quality meat aka muscle.
This, but reversed. Bulk first, cut later.
Honestly not that hard
don’t read this
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What does your approach look like?
Isn’t 500kcal below daily burn what you should be aiming for?
If you want it to be effective, you have to count. But that’s tiresome work or you should just eat the exact same everyday🏋🏻♀️
Let me know how it goes...
Zone 2 heart rate running. It’s a pleasure while listening to pods, and spending time in nature.
The body takes care of weight on its own if he operates as closly as possible to what he's "programmed" evolutionarilly (what it knows).
My experience is to first fix the lifestyle and diet. Regular movement and a low carb, natural (unprocessed) animal based diet is most consistent with our evolution.
Calorie restriction might be effective in the short term but not feasible long term as it need active mental strenght to overcome constant hunger feeling and cravings.
Lastly, calorie in vs. out is the wrong concept for many reasons. Not at least because the body does not know what a calorie is nor can in/out be realiably measured (the calories shown on the package are averages at best).
Hope that helps.
Furthermore, sufficient protein is obviously required and movement (lifting heavy things) to trigger an increase in muscle mass and/or strength. High intensity training on the lower rep range benefits more strength, higher reps more hypertrophy.
Usually, when on a animal based diet, suffient protein should not be a problem. I target 1g to 1.5g per kg bodyweight, but more as a guideline than absolute. Always consume protein with fat as it has a higher anabolic effect. In nature animal protein always comes with fat but never with carbs and eating as close to nature as possible is optimal.
Check out HST (hypertrophic specific training). Many who’ve tried it report muscle gains and smaller waists. It’s based around an inactive period of strategic deconditioning that helps the body react like a beginner to each lifting phase.
no such thing… there can be a perception of gaining muscle because you’re losing fat and the existing muscle gets more visible
Smaller caloric deficit. Maintenance calories minus 3-500. Longer time to goal.
Bodybuilders don’t try to do both at the same time. Rather, there’s a bulking phase where you eat a caloric surplus, building both muscle and fat. Then separately, there’s a cutting phase, where you eat a caloric deficit to cut the fat back off.
I suggest reading the book from David Sinclair Lifespan and Robynn Chutkan the microbiome solution. A pretty good resource in short format is the Huberman lab with Satchin Panda: https://youtu.be/7R3-3HR6-u4
What’s worked best for me in the past:
Train legs 5 days per week, walk the others.
Keep working out hard with progressive overload, prioritize protein, and aim for +/- 300 cals under maintenance.
Lots of sleep.
Work out in a fasted state. Break the fast with lean protien. Make sure you get at least 1 gram of protien per lb of body weight. Cycle on and of carbs every few weeks. Control your insulin spikes. Hot sauas after working out (at least 20min in 172 degree temp. You're looking to activate heat shock proteins)
Make sure that you're in an on/off caloric deficient/surpluss.
I do most of that, though suspect my protein intake has been low. Just started protein shakes.
IDK about cycling carbs, it makes me feel crappy when I fall out of ketosis.
Knowing when to eat high glycemic / low glycemic is key IMO but this video has other key information.
Consuming less fat helps in this endeavor
Just focus on being hard to kill
On carnivore it tends to work itself out. Maybe eat a little extra in the beginning, but after awhile satiety signals work well