9 Steps to Burn Fat Without Losing Muscle

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Информация о 9 Steps to Burn Fat Without Losing Muscle

Название	:	9 Steps to Burn Fat Without Losing Muscle
Продолжительность	:	13.48
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Gravity Transformation - Fat Loss Experts

Referencesbrbr1 How aggressively you set up your calorie deficit/diet and how fast you lose weight should be based on your body fat percentagebr bitly/3kbEGaUbr br2 Low-fat diets appear to decrease testosterone levels in men br pubmedncbinlmnihgov/33741447/ br br3 A calorie deficit can trigger physiological changes that impair recovery, such as a reduction in testosterone and IGF-1 levels and an increase in cortisolbrbr wwwncbinlmnihgov/pmc/articles/PMC3569090/ br wwwncbinlmnihgov/pmc/articles/PMC2673798/ br pubmedncbinlmnihgov/20368473/ br br4 Some of the studies that we’ve covered multiple times before on this channel are the ones that show there is a very close correlation between strength and muscle mass br pubmedncbinlmnihgov/24169471/ br pubmedncbinlmnihgov/10956365/ br pubmedncbinlmnihgov/11990746/ br br5 Research links the regular consumption of an egg-based breakfast to increased weight loss over time br wwwncbinlmnihgov/pmc/articles/PMC4863262/ br br6 “Egg breakfast, which is associated with an increase of serum PYY and GLP-1” br pubmedncbinlmnihgov/24923232/ br br7 Research shows that calorie cycling improves diet adherence, diet satisfaction, and weight loss compared to continuous calorie restriction br pubmedncbinlmnihgov/24829732/ br pubmedncbinlmnihgov/23591120/ br br8 “It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50 at 4 hrs following a bout of heavy resistance training, and by 109 at 24 hrs following training” brttps://pubmedncbinlmnihgov/8563679 br br9 At an average time of 36 hrs postexercise, MPS in the exercised arm had returned to within 14 of the control arm value, brttps://pubmedncbinlmnihgov/8563679 br br10 Fiber is highly satiating Research shows that for every 14 extra grams of fiber people consume, food intake tends to reduce by around 10 br pubmedncbinlmnihgov/11396693/ br br11 Scientists estimate Australian Aboriginals ate between 40-80 grams of fiber per day br pubmedncbinlmnihgov/19087457/ br br12 “The overall dietary intake of fiber from all sources ranges from about 150 to 225 g/d for an adult male” br pubmedncbinlmnihgov/20416127/brbr13 Being inconsistent with your eating schedule increases hunger while impairing insulin sensitivity, and the thermic effect of food, all of which can impair belly fat loss br pubmedncbinlmnihgov/15220950/ br pubmedncbinlmnihgov/15085170/ br pubmedncbinlmnihgov/25755093/ br pubmedncbinlmnihgov/25545767/ br br14 An increase in cortisol tends to impair belly fat burning, which partially explains why people with chronically elevated cortisol levels are characterized by abdominal obesity br pubmedncbinlmnihgov/9467584/ br pubmedncbinlmnihgov/7673425/ br br15 As acetate enters your blood, fat burning is majorly suppressed, which causes most of the fatty acids in your blood to be stored as fat br pubmedncbinlmnihgov/10539756/ br br16 Nine servings of alcohol post-workout decreased protein synthesis by 24 br wwwncbinlmnihgov/pmc/articles/PMC3922864/ br br17 “We conclude that alcohol ingestion suppresses the anabolic response in skeletal muscle and may therefore impair recovery and adaptation to training and/or subsequent performance” br wwwncbinlmnihgov/pmc/articles/PMC3922864/ br br18 Research shows consuming more omega-3’s improves exercise performance, muscle growth, and lean body mass br linkspringercom/article/101007/s11332-016-0322-9 br wwwncbinlmnihgov/pubmed/30052800 br wwwncbinlmnihgov/pubmed/26679702brbr19 Ab-specific training won't help you burn fat off your belly without Losing Muscle For example in the study below, after doing four hours of ab training a week for six weeks, “there was no significant effect on body weight, body fat percentage or abdominal circumference” br pubmedncbinlmnihgov/21804427/ br br20 Bulking aggressively doesn't increase muscle growth compared to a more moderate approach, as shown by a 2013 study published in the European Journal of Sport Science br pubmedncbinlmnihgov/23679146/brbr21 A 2012 meta-analysis found adding cardio to a resistance training routine reduced muscle growth effect size by 39 percent brSee figure 19 br pubmedncbinlmnihgov/22002517/
Comment from : Gravity Transformation - Fat Loss Experts

Thank you for this great video Everything is great except for the equation at 6:56 Is this a math mistake?
Comment from : Maymun

3:08 what was this movie ?
Comment from : aBadHippy

Also what people dont understand that excercising is a plan is a goal it is not an obsession and addiction
Comment from : Kayanna Northover

God made us beautifully but it shouldnt be abused
Comment from : Kayanna Northover

Weight-loss is a journey and experience something to be appreciated and that takes time its magic in its own way its a goal a good goal to go for not a addiction or pbsession just like food it tastes good but you can get addicted or access Just have fun and know that it is a helpful thing you are doing and this teaches us to be very very careful with your body
Comment from : Kayanna Northover

I love these facts it inspires me and if any of you guys feel distressed or discouraged just remember if you practise or try to do something you will eventually start doing it all the time
Comment from : Kayanna Northover

This video is amazing
Comment from : Rob Bailey

Thank you again love your channel
Comment from : Daddy Migz

very helpful
Comment from : bboyQbunia

Not getting what this guy is saying
Comment from : juan trevino

11:04 Bruh, basically every food known to man contain ALL THE ESSENTIAL AMINO ACIDS I have no idea why this myth of animal protein still persist, that its somehow superior because it contains all essential amino acids Its so stupid, its like you don't understand basic food science at all
Comment from : Allostasis

No one in a moderate deficit with lots of fat to lose need to worry about losing muscle if they eat enough protein and lift weights
Comment from : Allostasis

One tip: Walking
Comment from : Mr Producer

Use Cardio to train the heart and lung, and increase mitochondria
Comment from : Andy Walker

Dude has gyno in the thumbnail
Comment from : Josh_ets

exceptional video!
Comment from : S T

This video is a game-changer for me!
Comment from : D Sacrod

I reckon fat faces look better though, whenever someone loses a bunch of weight their face loses a bunch of character
Comment from : braddeicide

Is caffeine bad?
Comment from : shantanu sevekari

❤
Comment from : RAVI JAISWAL

50 deficit? goodluck
Comment from : jayarman

Great vid thanks
Comment from : Cedric Samuels

Wtf how long is the video link?
Comment from : LavynO

Thanks!
Comment from : Wojtas K

7 ad skip kar ke aya hu😢
Comment from : world of wrestling

You can take it protein any time of the day Rubbish advice
Comment from : Victor Zsasz

You're always 💯
Comment from : JonnyCs Everything

I know some people who run like 100km every week and they are 100kg of pure muscle Plus they eat what they want Always wondered how is that possible And believe me, it's 100kg of "muscle" No fat
Comment from : Walsh

Awesome video Thanks
Comment from : James Krobar

Quality of information in this video is immense! It's years of research packed into 13 minutes I bookmarked it for later periodic review THANK YOU!
Comment from : Ilya Cibko

The workout planner tool on the description is totally useless
Comment from : rary27

very complecated didn't understand a single thingmake simple vdos so that everyone can get it
Comment from : Ju ASMR

No added sugar, and don't eat every time you feel hungry because you usually aren't actually hungry just craving endorphins
Comment from : ²ᶾ𐒘Marc

I'm on a fat loss nd i already am facing strength issues my bench has gone down by 5 kilos nd some reps what should I do
Comment from : ZexySexy

Great!
Comment from : السيد محمد

How is 170 x 2 equaling 16? I’m coming up with 34?
Comment from : JEFF SANCRICCA

If you know soo much about getting muscle why don’t you look too buff ??
Comment from : ValikSTV

Very scientific Great
Comment from : Erfan DLF

If I’m 206 lbs and my ideal weight is 175 lbs, so I eat 8 of protein for my current or target weight?
Comment from : jonel guanzon

Damn this video was extremely informative
Comment from : Rez

Wen I lost 25 pounds in a couple of months I lost quite a mount of muscle the 0 carb diet is good to lose wait fast but it’s not something you can do for a long time I went from feeling good to lack of energy even though I had lost the weight I wanted to
Comment from : Michealfl

I’m a female but my lean body mass is 145lb per my doctor and my body comp scale I have about 60 lbs or so of fat to lose but i know that you mentioned continuing to workout but I have no idea what I should be doing to maintain that mass, I currently do Pilates once a week and walk to my car for a workout 🥲 My doctor hasn’t given me workouts only diet brbrI use to lift weights, I can leg press 2 times my body weight and I use to play sports so I’m assuming I just held that muscle mass from 10 years ago
Comment from : tkg

8:16 Salman khan running😂😂😂
Comment from : Ryo Saeba

shouldn't the daily protein multiplier be based on your lean body mass rather than your scale weight?
Comment from : ecopsych101

but egg whites leads to hairloss by depleting biotin
Comment from : Moon

Dude at 3:03 bout to snap his elbows up
Comment from : Anthony_94

I take in 135g of protein per lb of body weight while on a cut, while doing resistance That alone pretty much guarantees minimum muscle loss
Comment from : Adam Mathers

High protein diet, lift weights Saved you some time
Comment from : Andrew

0:45 SPEAK
Comment from : JRR31984

I have 68 grams of fiber
Comment from : Farhan Bandi

hi! how to compute my calories intake base on my current body weight to have a weight loss?
Comment from : Cardo Jrs cooking and adventure

this is genuinely the best and farmost knowledgeable fat loss video i have ever seen
Comment from : ANURAG DAS

Lmao i was doing that before i watched your video i thought it was yoyo dieting but i got into the shape i wanted nvr knowing why
Comment from : Elominum -F

Hey i want to know that do masturbatiom causes fat loss slow or stop??
Comment from : NDA_CADET_PRATHMESH

Hate thumbnail face
Comment from : Heaven Life

i lost 5 kg in 5 weeks in march/april really saw how my muscles were fading i did fasting - only ate 2 times - at 12:00 and at 18:00 mostly high-protein food with a little fat no sugar no salt i think i was way below the calories i should have taken and this resulted in muscle loss or maybe because i only did Abs workout and didnt train arms shoulders chest back legs probably thats the reason Now im am very focused and motivated and i will do the cut right this time after my bulking period ends Thanks for the tips
Comment from : Daniel

All these videos is drive home the fact that I will never get a six pack because there is no way I can follow all of these rules
Comment from : Al

Good video although testosterone levels / fluctuations within the physiological range means absolutely jack At least when it comes to muscle building / retention It does affect energy levels though
Comment from : Manuel Maestrini

I startet this month with the gym (3 times with a Personal Trainer a week and 2-3 times of cardio a week); every Monday we do a follow up and there we can see that I’m loosing fat and gaining muscle while reducing weight Top combination Everyday I aim for 160 gr of protein intake I am 1,70m and started with 86,5 kg and now I am at 82,5kg 10 more kg to go
Comment from : 303 v

Thank You
Comment from : Skyhigh

What's the best kind of bread to eat with my eggs?
Comment from : Barry ONeill

Great video thanks
Comment from : Harbir Singh

As always excellent videos brIt always motivates me to do my best after watching your videos Thank you for your hard work of making these brBest wishes for your future endeavors
Comment from : ph ha

I have been on a weight loss mission since the strt of the year all junk foods gone soda gone i have been very strict with wht I eat i have been training 4-5days a week as I am 46yrs old so I need to rest as I was badly out of shape I had put on 115pounds so far I have lost 75pounds and feeling sick much better all thats left is the bottom of my stomach and it still hangs down but top is flat so I'm struggling getting rid of the bottom part I have tried different things slowly its is getting smaller but very slowly I suppose it's been 10mths and I have lost 75pounds to lose 115pnds it does usualy take 12mths plus buy i just get impatient and sometimes even feel im never going to get rid of that bottom part of my stomach I hate it it looks bad i suppose I shldnt of let myself get like that but All in all I have been using alot of the things I learn from this channel and its worked or working i shld say 👊👊thanks so thanku very much
Comment from : TayBilJam

Eating FAT DOESN'T GET YOU FAT since fat doesn't contain carbs Mostly refined carbohydrates (RC) is the #1 cause of fat gainingbrRC gets you high levels of glucose in your bloodstream keeping insulin also high, insulin will store that extra amount of glucose in form of fat in your bodybrDon't know why they keep pushing "that 2000 calorie daily intake BS" to maintain a "good nutrition" since 2000 calories of broccoli is not the same as 2000 calories of bread or Coca-Cola or pastabrYou can eat only a fatty steak as dinner and check your glucose levels next morning; do the same with a can of soda or bread or pasta the very next day to see the difference
Comment from : Zillionaire

Thumbnail maker must fire from his job
Comment from : Heaven Life

These fitness videos make people overthink things, I don't care if the owner of the video is a renowned fitness trainer, their word is not law, just maintain a good muscle mass training programme and you will be good, all that calorie deficite nonsense just overcomplecates what otherwise should be simple, just eat healthy high protein based and carbohydrate based foods and take a lot of rest and you will be able to maintain that muscle mass and minimise fat accumulation easily, remember that consistency is key, just stick to your moderate weight training and balance it out with a little cardio and you will be fine, don't overcomplicate the process with all these fat calculations and what not
Comment from : ENDITA KAMWENESHE

Thank you so much
Comment from : Randula Guruge

This was really helpful I’m not interested in being super muscular I just want to lose fat, I have quite a bit to lose, and not look like I’m melting when I do Lol
Comment from : Akia Canada

Please don't use footage examples of guys who use steroids
Comment from : SUPER LABINE

Awesome content!
Comment from : Renaro Santos

Man This channel is a godsend Thank you
Comment from : Blue Coffee

👍❤️
Comment from : Nesa Malabat

Bhai tum hutiya ho Jake ek Baar dekho tarun gill li Vedio fat Bhai fat Chodo dimag ka Hosda na ho gya To khna Ye sb knowledge is in his Dustbin 😅😅😁🤣😁🤣😅😁 brJokes a part thanks for this info it helps
Comment from : Lokesh Singh

See, my problem with these videos is that they tend to conflate an ideal muscle growth stage that they're all used to with a fat loss stage that they're supposedly advising about According to the video, if you weigh 180 pounds, you would need 36g fat, 144g protein, 40g fiber, and I'm guessing "low" carbs would be about 60g -- all while maintaining caloric deficit without cardio Sounds great if you're bulking to achieve maximal muscle growth, but I can't see how that's even possible when you're cutting with 30 caloric deficit, or about 1500 (12*BMR*07, sedentary due to limited cardio) You could eat 3 chicken breasts to hit your protein and have 500 more calories left to hit carbs, fiber, and 60 of your fat
Comment from : Jonathan Chang