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In this video, Jonathan of the Institute of Human Anatomy, answers the age-old fitness question: Can you lose fat while gaining muscle at the same time? Body recomposition, or changing the composition of your body tissues, is possible, but it depends on several factors. Jonathan discusses who this works well for, the best strategies, from calories to strength training, and whether cardio is a good idea. Learn about the challenges of body recomposition and the three categories of people for whom it works best!
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Table of Contents
0:00 – Intro: Can You Lose Fat and Gain Muscle?
1:00 – Understanding Body Recomposition
1:41 – Challenges of Losing Fat and Gaining Muscle
3:02 – Who Can Successfully Recompose Their Body?
3:08 – Beginners & Body Recomposition
4:10 – Returning to Training: Muscle Memory
4:36 – Body Recomposition for Individuals with Higher Body Fat
5:18 – One Goal at the time!
6:01 – Strategies for Losing Fat and Gaining Muscle
6:08 – The Importance of Resistance Training
6:35 – Compound Movements for Muscle Growth
6:48 – Progressive Overload Explained
7:21 – Calories and Macronutrients for Body Recomposition
7:39 – Protein Intake Recommendations
8:19 – Cardio and the Interference Effect
9:30 – Strength Training and Cardio Schedule
9:46 – Thanks for Watching!
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Common Questions:
Can you lose fat and gain muscle at the same time?
What is body recomposition?
What are the challenges of body recomposition?
Who can successfully achieve body recomposition?
How does resistance training aid in body recomposition?
What is the role of progressive overload?
How do calories and macronutrients affect body recomposition?
How much protein is recommended for body recomposition?
What is the interference effect of cardio?
How should cardio and strength training be scheduled for optimal results?
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#fatloss #fitnesstips #musclegrowth #fitness #trainingtips
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Are those two dead bodies behind you?
I’m hitting my protein (and other macro) goals and have been resistance training since the start of June (about 2.5 hours spread across the week, following a set program). I have really fallen in love with strength training! Just bought myself some micro plates to help with progressive overload so I’m not having to make massive jumps for things like lateral raises. The vast majority of my workouts are focused on compound lifts with a little accessory work or efforts targeting smaller muscles.
My problem is — I’m really short 😅 Because of that, my calorie deficit is really quite small, because doing anything that approaches 500 per day brings me under 1,200 (based on my TDEE) and then it’s a fairly miserable experience. I don’t have too much weight to lose but I do have some (I gained after I had to take Mirtazapine, which is a very well known side effect). I’m trying to increase my daily steps but have been set back by my on call shifts, which mean I’m not able to be more than 30 minutes away from my house 24/7. Feeling a bit stuck 😢
I wish he posted an email. I got a crazy situation and desperately need help on figuring it out. Hopefully he reads his comments. I'm middle aged man with a bad back and knees. A few years ago I was almost 250 and using a walker. Almost died so I decided to change my life. Started slowly. G😮oing on walks, ate right and in about a year, I got down to almost my goal of 180. I always had the love handles but even those where going away. Got sick again and went up to 215. The belly and handle fat came back. Then I moved into a new building with a gym. Started all over. Almost made it to 180 again but the my abdominal area has always been the issue since I cant do situp's or squats. Just weights sitting down with the pull down bars and treadmill. This winter something happened, I felt tired no energy so I stopped going to the gym. Went to doctors. Turns out I have a low testosterone efficiency problem. Before I found out, I had been around 192. I was prescriped steroids. It did help with the fatigue and I'm getting stronger with the weights too, but I haven't changed my diet and I'm up over 200 pounds in a month. My upper body and arms are filling in well, but that visceral fat looks odd and I can't get rid of it no matter how I eat or how many fat burning elixirs I drink. My face has also gotten puffer and I don't want to go up on weight. I still want to reach my goal of 180. I'm doing more reps with lighter weights and nothing, I'm settling around 200. What can I do to get rid off the visceral fat please?
You're a liar you didn't link the muscle memory video in the description
I reached my BMI goal of 24.5 over a year ago, I was still at 26% BF, I have kept my weight steady while dropping to under 20%, for me it takes about 2 months to convert 1%. I weight train full body twice a week and jog/run two-three days a week, I try to eat mostly Mediterranean diet slightly caloric deficit
I just want to loose fat and maintain the muscle I have, never mind gaining muscle.
I just hope, that his patients aren't these silent guys, lying behind him)
If Dexter becomes a health guru
Don’t forget the upper body squat…. The Dip!!
Eat less fatty foods
This guy uses the most statical partners in the stage.
Great video!
is that dead person in the bACK?
If you don't wanna do resistance training then you can do time under tension training using your own body weight as that pretty much effectively mimics the gains of traditional resistance training. Sure there are diminishing returns as the less you weigh the less effective it is but it's still really good as I did grow Pects doing it with the pushups in this order Incline, Diamond, Decline, Knuckle as that order is the least taxing to the most taxing to your muscles
The good thing about pushups is that you can do them in all sorts of configurations to mix and match what muscles they are hitting as you can do a wide knuckle pushups if you really wanted instead of just a regular knuckle pushups. I still recommend occasionally doing stuff like regular wide pushups as it's very beneficial to your tendons and ligaments of your arms
I am way too used to doing Knuckle pushups as I did a few years of Martial Arts and since you are putting a lot of pressure on your 27 hand bones you are condensing it safely instead of actually punching stuff making them harder to break making punching something not a danger to YOUR hands. Of course you would also wanna do some Iron palm training for the back of your hands and palms and you don't even need to do it hard or fast. Even if you are not a Martial Artist or fighter pairing it with regular routine is very beneficial, as who wouldn't want denser bones? Denser muscle and bone is great because it means you hit harder for when you have to hit something
Now if it feels too easy you either have more reps or add more time under tension so slower reps over all but a way bigger burn because slower reps leads to more muscle being built which actually leads to more calories being burned in the long run as muscles burn a lot just by existing and men doing basic every day stuff even when resting. It's also why men have to still occasionally workout to maintain the muscles as they are the first to go and it's back to flab and why it's easy to gain weight when you don't exercise at least 5 days a week as fat just burns away slower
If you really wanna do something fun
PAIIIINyou should do a slow lower to the ground to build tension let it sit for a bit then a explosive fats push away from the ground during the pushups as it builds fast twitch muscle fibers and probably better overall than the stupid explosive clap pushups I had to do in Karate school years ago. Like building power is all about explosiveness and to have that explosiveness you need fast twitch muscle fibers so you load up like a spring under tension then explosively go out as hard as you safely can and then repeat those movements. Now you shouldn't stop at extending your arm explosively you should flex like tension and pull back as fast as you can like a spring releasing the tension as it goes both ways and the faster you can hit the harder it actually will be because your mass is behind it even if you don't put in everything like a wind up punch or haymaker punchLike no matter what people say I wouldn't want to get hit by a haymaker by someone that throws fast punches as odds are they practiced on how to throw it fast with their entire body weight behind it and it would probably feel like getting hit by Mike Tyson no matter how much they weigh. Pray to god that the person you get hit by is not a heavy weight class fighter as in 200+ lbs as it might be lethal then if they can put their entire body weight into it and can do it fast
In Martial Arts you never want to underestimate people especially if they are using unpolished moves as if someone is using something unpolished then odds are they trained with it and their body is the polish. Telegraphed or not as if someone trained with it odds are they know how to set it up where it always lands or immediately switch into a different move if somehow they fail to connect or it's being countered. Like ironically telegraphed fighters are some of the most unpredictable people as you can never know if they have the speed and power to even make it work, and if they then you don't wanna be fighting them
Someone that masters the body's natural biomechanics especially in the rotational energy it can build up as the body itself is a coil they are going to be a really dangerous fighter to go against
I walk 3 miles every night and strength train 3 times a week. I also use an elliptical 3 times a week on different days than my strength training. I lost 20 pounds and now am stuck and wondering if I was cutting my calories too much at 1,300. I’m 235 pounds currently and found out I am prediabetic and have PCOS. So I’m now trying to stick around 1,700 calories a day plus my workouts. I just feel frustrated when the scale isn’t moving, but hoping I’m going in the right direction still. I have a lot to lose and want to better my life. It just feels counterproductive to eat more calories when the scale is already not moving and I’ve always struggled with food. I’m keeping track of macros and calories as well as eating much better than before. Any advice would be great! 😂
You are my YouTube chatGPT
I love this channel, what a wonderful discovery! God Bless!
Glad to know I'm doing it right 😂. Your videos are just so good.
What always worked for me was to maintain a slight calorie deficit but my diet was high protein low fat , greens and mostly chicken , tuna with salads.
I tried it many times and no matter how I approached it it doesn't work.
The best you can do it lose weight and lose a bit of lean mass or gain weight and some of it will be lean mass.
I have yet to MEET a real person who can show me for real that it can be done drug free.
You hear a study of untrained individuals…I think these are people who used to work out and can recover their previous muscle mass.
Feel free to downvote me to oblivion, but it's the truth.
If you lift weights the same way you run on the treadmill — consistently and progressively — you will continually lose fat and gain muscle.
What about men over age 50, closer to 60?
A cadaver 🙄
There's a slight inaccuracy here. People that say "gram per pound" are semi-metric, rather than non-metric. Great video, great channel and all that.
I dont understand why people is paying for online coach when youtube is getting you everything for free
Love this guy! 💪🏻💛💪🏻
Where the hell was this video shot 😅
Been supplementing with Roxelirum Ultra, cut over 50lbs. Erections are strong like a rock, size improvement down there.. even did blood work for my testosterone. Its through the roof! So yeah, increasing testosterone can get you leaner
My relation ship with fatty food is guilt tripping….aghhhh….
Trying to get to 200 or under … I feel pressured by my husband to eat allot of pizza….. I wish I could cut it out but he doesn't understand
Get to the point