Can You Burn Fat and Build Muscle at the Same Time? No Bro Science
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you can’t burn fat build muscle at the same time no that goes against the bro code you absolutely can’t you have to be fat when you’re bulking and you have to be losing muscle when you’re cutting that’s all there is to it come on that’s not how this works okay we have to look deeper than that we’re smarter than that people we know that although there is some merit to that it definitely is old-school so what I want to teach you in this video and I need you to stick with me through the entire thing is that the body is very much so capable of building muscle and burning fat at the same time even if your bro-friends want to tell you it’s not true so let’s go ahead and let’s break down some really interesting research but also let’s break down some common-sense you’re tuned into the Internet’s leading performance nutrition and fat loss channel new videos Tuesday Friday Sunday at 7 a.m. Pacific time and a bunch of other videos throughout the week as well there’s a red button there and need you to hit that it’s an allow you to subscribe and then that funky-looking little bell icons gonna turn on notifications so you didn’t get a notification whenever I post a new video I also want to make sure that you check out mud water there’s a link down in the description for you to check them out they’re really cool a couple of guys that are doing some big things basically they have found a way to get the body the same kind of response that you would get from coffee but without all the caffeine and they’ve done it in a really cool adaptogenic form so I encourage you to just go check them out down in the description below after you watch this video big shout out to those guys they’re awesome alright now let’s go ahead and break this down so burning fat and building muscle is not possible at the exact moment in time not at the exact nanosecond right this very second I might be burning fat but when I do eat something chances are I’m not okay over the course of time however whether that course of time is one day or one week or one month you absolutely can it all comes down to just wins winner things happening like what the actual timing is so just because you cannot physiologically burn fat and build muscle at a cellular level at one specific point in time doesn’t mean that it can’t happen over the course of a day or a week so let’s go ahead and let’s take a look at one particular study that really proves this and was really kind of the poster child for this whole methodology in the first place it was published in the American Journal of Clinical Nutrition and it was a one-month study that took a look at 40 individuals divided into two groups so two groups of twinning now both groups went through the same kind of conditions the same kind of workouts the same kind of very structured protocol except one group consumed a normal protein diet of 1.2 grams per kilogram of body weight and another group consumed a higher protein diet of 2.4 grams per kilogram of body weight now the only other thing with the diet that had to be different there was the fat content they kept the carbs the exact same but the fats were slightly different ok the lower protein normal protein group consumed 35% of their calories from fat and the higher protein group consumed 15% of their calories from fats a slight difference there now the other difference they did is the higher protein group allocated most of their protein to the post-workout window via a whey protein shake so they did this that they could kind of I don’t know either debunk or at least prove that whole theory of protein after a workout but more or less I think they just wanted to allocate most of the protein there because it would make a little bit more sense post-workout now one thing that’s very important that is absolutely pivotal with this study was the fact that it was extremely structured nothing was left to chance these guys did not make their own meals they practically didn’t even feed themselves okay these guys the scientist made the food for them they measured it out they waited out and they served it to them in very precise intervals so everything was very structured including the workouts but the results ended up being astonishing both groups ended up losing fat the high protein group lost 4.8 kilograms and the lower protein group lost 3.5 kilograms okay so they both lost fat but the actual high protein group ended up gaining 1.2 kilograms of muscle then when you break it down even further you find that the high protein group lost 20% body fat whereas the lower protein normal protein group lost 15% body fat neither group lost muscle and like I said the higher protein group actually gained muscle so what did this prove that proved that you literally can burn fat and build muscle at the same time even if you’re not doing any weird kind of diet you’re not doing keto you’re not doing fasting undo anything you’re just eating okay you’re just having structured training structured eating and you’re starting from a baseline that is pretty neutral okay now the reasoning behind this is kind of interesting now there’s four real reasons released within this study that we could find why this occurred number one was they implemented a hit style workouts high into Z interval training now if you’ve seen my other videos you know that that’s important high intensity interval training sparks these enzymatic processes that allow the body to burn more fat for fuel and preserves muscle it triggers all kinds of different Cascades hormonal e enzymatically everything so that was very important now additionally the whey protein probably played a role as well okay that’s a very insulin a genic compound whey protein spikes your insulin so meaning the group that had a large amount of whey potentially had more of that whey protein go towards muscle protein synthesis which leads me into the other reason the third reason was the fact that they had a consistent muscle protein synthesis going on okay they had enough protein going on consistently where they were able to keep muscle protein synthesis high my point in saying that is even if you’re in a deficit a calorie deficit if your muscle protein synthesis is high you can still build muscle even though you’re in a deficit it all comes down to how those calories are allocated and sometimes that can even be determine by your genetic potential we don’t have control over everything and then lastly it was a very structured protocol okay if all of us had someone that could prepare meals for us and given to us at very important predefined times we would all have the results that we really want we could build some muscle we could burn some fat now I want to use an analogy that I thought was pretty interesting okay if you take two plants two different kinds of plants and you put them in the same pot okay now they’re gonna have different needs there have different requirements okay but they’re definitely going to need Sun and they’re going to need rain in order to grow but they can’t get Sun and rain at the same time right so you have the Sun providing what they need for photosynthesis and you have the rain providing the nourishment to be able to allow them to get nourishment rather from the soil so it’s the same kind of almost bulking and cutting kind of thing happening at the same time now we look back at the old school way of looking at things and we’re told that we have to go into a clear and defined bulking period and cutting period because it’s impossible to build muscle and burn fat at the same again what who is a say that I can’t have a bulking and a cutting phase within the same day right if I’m sitting down to eat I’m bulking if I’m fasting between meals I’m cutting ball cut ball cut it’s all the scale at which you look at things so stop overthinking things and look at it realistically now there’s another thing that I want to talk about that’s really important though if you are just starting out or you are overweight you will commonly find that it’s easier to build muscle and burn fat and it’s because of a couple different reasons the excess calories that you have in the way of energy from excess fat can actually be utilized for muscle protein synthesis okay now don’t get me wrong fat doesn’t directly turn in the muscle and muscle doesn’t turn into fat that’s not how it works but the fatty acids that get released from your fat stores can actually provide your body the energy that it needs for the process of muscle protein synthesis okay muscle protein synthesis takes energy to actually occur if you have extra energy on demand in the way of fat you make that process a lot easier so that’s why overweight people can usually burn fat faster and build muscle quicker yeah they have more fat to burn so the Delta is a little bit easier they can just get rid of that fat but it also provides them with the nourishment they need to allow muscle protein synthesis but there’s also one other interesting thing overweight people or people that haven’t worked out a whole lot usually have a higher level of insulin resistance now you might be thinking that sounds terrible why would I want insulin resistance well insulin resistance a lot of times with overweight individuals is localized to the fat so basically what that means is their fat cells become more insulin resistant it’s a way of the body to sort of protect itself say wait a minute we don’t need anymore fat so we’re gonna turn turn ourselves a little bit and resistant to this insulin so these fat cells don’t get any bigger well what that means is when muscle protein synthesis starts that insulin that would normally go to the fat cell get shuttled over the muscle cell because the fat cells saying no more so it goes to the muscle cell which means it’s diverting energy and it’s diverting nutrients into the muscle which means the muscle can grow so overweight people build muscle easier but they also lose fat easier so that might be why you see people that are a little overweight when they first start out they have tremendous results but the fact of the matter is don’t worry about a balkan a cut you should be bulking and cutting every single day it all comes down in the nanosecond what you’re doing at that very point in time I appreciate you keeping a lock in on this video as I ramble and as always if you have ideas for other videos or specific topics you want to hear me talk about make sure you let me know down in the comments below I’ll see you soon
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Can You Burn Fat and Build Muscle at the Same Time? No Bro Science – Thomas DeLauer
American Journal of Clinical Nutrition
During the 4-week period, researchers provided:
Hypoenergetic (~40% reduction compared with requirements) diets providing 33 ± 1 kcal/kg LBM to young men who were randomly assigned (n = 20/group) to consume either a lower-protein (1.2 g · kg(-1) · d(-1)) control diet (CON) or a higher-protein (2.4 g · kg(-1) · d(-1)) diet (PRO)
All subjects performed resistance exercise training combined with high-intensity interval training for 6 d/wk
A 4-compartment model assessment of body composition was made pre- and postintervention.
As a result of the intervention, LBM increased in the PRO group (1.2 ± 1.0 kg) and to a greater extent compared with the CON group (0.1 ± 1.0 kg)
The PRO group had a greater loss of fat mass than did the CON group (PRO: -4.8 ± 1.6 kg; CON: -3.5 ± 1.4k)
All measures of exercise performance improved similarly in the PRO and CON groups as a result of the intervention with no effect of protein supplementation
Changes in serum cortisol during the intervention were associated with changes in body fat and LBM
Results showed that, during a marked energy deficit, consumption of a diet containing 2.4 g protein · kg(-1) · d(-1) was more effective than consumption of a diet containing 1.2 g protein · kg(-1) · d(-1) in promoting increases in LBM and losses of fat mass when combined with a high volume of resistance and anaerobic exercise
Both groups lost fat: the HP group lost 4.8kg, whereas the NP group lost 3.5kg of fat
Neither lost muscle: the NP group had no change in lean mass, but the HP group gained 1.2kg (2.5lbs) of lean muscle mass
The HP group had a 20% decrease in body fat, finishing with 18%; the NP had a 15% decrease in body fat and finished with 21%
This was considered to be a breakthrough study as it’s one of the first studies to show that when diet, exercise, and nutrient timing are carefully controlled, it’s possible to lose a substantial amount of fat and build muscle is a somewhat short period of time
“Researchers concluded that the main reasons for this were:
HIIT (sprint) workouts on the bike likely increased levels of fat burning enzymes and boosted the rate of fat oxidation during the workout and in the post-exercise period – all the weight lost in both groups was from body fat with none coming from lean mass
HP group consumption of 2.4g/kg consistently triggered muscle protein synthesis and reduced protein breakdown allowing for participants to achieve a greater anabolic environment
Large dose of (whey) protein in the range of 50g may be necessary to maximally trigger protein synthesis and promote muscle gain when subjects are dieting”
Also could have been due to the timing of protein supplementation and the exercise intensity, which could be important in increasing or maintaining LBM while in a severe energy deficit
The high-intensity exercise participants were subjected to likely enhanced their capacity for fat oxidation and may have induced an increase in muscle mitochondrial enzyme activity
The data suggests that during a substantial energy deficit, higher protein consumption resulted in an increased stimulation of MPS and/or a suppression of proteolysis
The addition of resistance exercise, which acts synergistically to stimulate MPS even in an energy deficit likely helped as well