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Have you ever wondered if you can get stronger, with defined muscles, and at the same time lose that extra fat? That's a question I get all the time! Today, I'll explain if it's possible to do both at the same time, what the science says, and how you can put it into practice. So, grab a notebook, subscribe to the channel, and let's find out! First, let's understand what it means to gain muscle and lose fat at the same time. This is called body recomposition. Basically, your body builds muscle tissue while burning fat. But is this possible for everyone? Spoiler: yes, it is possible, especially for beginners or people returning to training after a break. But it also works for those who have been training for a while, with the right strategies. Let's understand how! Science shows that body recomposition depends on three pillars: nutrition, training, and recovery. 1. To lose fat, you need a slight calorie deficit, meaning you consume slightly fewer calories than you burn. But to gain muscle, you need plenty of protein and energy for your workouts. 2. Strength training is essential because it signals your body that it needs to build muscle, even in a calorie deficit. 3. Quality sleep and low stress help preserve muscle and burn fat. Studies show that beginners can achieve incredible results with recomposition, but even advanced athletes can if they adjust their diet and training properly. Let's debunk a few myths: • Myth 1: "You need to eat a lot to gain muscle." That's not quite true! You can gain muscle in a calorie deficit, as long as you eat enough protein. • Myth 2: "Cardio hinders hypertrophy." Moderate cardio can help burn fat without damaging muscle, if done in a balanced way. • Myth 3: "Supplements are mandatory." They can help, but a well-planned diet is more important. Now let's get to the practical tips! In a diet, the key is balance. Here are some tips: • Protein: Consume between 1.6 and 2.2g of protein per kg of body weight per day. Examples: chicken breast, eggs, whey protein, lentils. • Slight calorie deficit: Reduce your daily calorie expenditure by 10-15%. Use apps like MyFitnessPal to calculate. • Carbohydrates and fats: Eat complex carbohydrates, like oatmeal and sweet potatoes, before and after your workout, and healthy fats, like avocado and olive oil, in other meals. Practical example: A plate with 150g of chicken, 100g of brown rice, and vegetables is a great post-workout option. When training, focus on strength training: • Compound exercises: Squats, bench presses, deadlifts, and rows are your best friends. • Frequency: Train 3 to 5 times per week, with 8-12 repetitions per set, for 3-4 sets. • Progression: Gradually increase the weight or intensity to stimulate muscle growth. Bonus: 1-2 moderate cardio sessions, such as 20 minutes of brisk walking, can help burn fat. Without recovery, nothing works: • Sleep 7-8 hours a night. That's when your muscles grow! • Avoid chronic stress, as cortisol can hinder your results. • Give your muscles at least 1-2 days of rest per week to allow them to recover. How long does it take to see results? It depends! Beginners may notice changes in 8-12 weeks, but recovery is a gradual process. Be consistent, take progress photos, and don't just focus on the scale – the mirror and tape measure are better indicators. And remember: patience is everything! So, yes, it is possible to gain muscle and lose fat at the same time, with the right strategy! Put these tips into practice and tell me in the comments: have you tried body recomposition? What's your biggest question? If you liked the video, leave a like, subscribe to the channel, and activate the bell so you don't miss future videos. Want a workout or diet plan? Leave a comment and I'll help you! See you next time! Please like and share! Subscribe to the channel. For more information visit our blog. Blog https://seupersonal.com/en/ Amazon https://amzn.to/4lS40Rt

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I`m on day 18 of using Tirzepatide, known as Mounjaro. Successful so far, but not with out some side effects and things to consider. Thinking ahead to what I do next and answering some questions in the comments from previous videos. Also discuss tips for logging your progress and calorie counting for weightloss. My new Facebook page to keep in touch is: https://www.facebook.com/people/My-Lifes-Toil/61574333752992/ My fitness Pal app as discussed: https://www.myfitnesspal.com/ 0:00 Intro 1:22 Q&A`s 7:54 Supplements 8:42 Counting calories 11:07 Indigestion 13:00 Feelings over past few days 13:40 Shortness Of Breath improving 14:43 Joining a gym/exercise 16:58 WEIGHT UPDATE

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Rio Ferdinand was arguably one of the world's greatest ever defenders. In a football career spanning 19 years, the centre back won 18 trophies, including six Premier League titles and a coveted Champions League medal. Think the 39-year-old is about to rest on his laurels? He's only just getting started. Follow his full-body conditioning workout that will build strength and torch fat. Want to know the best bit? You can do it almost anywhere.

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HERE IS HOW I EAT 6,000 CALORIES TO LOSE FAT! The bulk is over, and It's time to get shredded for Bali. In this video, I will take you through a full day of eating and training while trying to get lean and mean. The goal is to slowly lower calories while maintaining training performance and diet satisfaction. Diets don't have to be boring, If I can have Weetabix on a diet, you can too but not to my extent. A calorie deficit is key, but keeping the diet nutritionally dense and treating yourself is recommended. Simply put, don't be a dunce and villainise food groups. ---------------------------------------------------------------------------------------- Edited by AaronTheAce: @Aarontheacelifts Instagram: https://www.instagram.com/aarontheace_/?hl=en ---------------------------------------------------------------------------------------- Links 👇: - Tiktok: https://www.tiktok.com/@jacked_eats - Instagram: https://www.instagram.com/jackedeats/ - USE CODE "JACKED" 2 SAVE 🪙: https://per4mbetter.com - USE CODE "Jackedeats" 2 SAVE 🪙: https://buildandbakeltd.com - USE CODE "Jackedeats" 2 SAVE 10%: https://cookiechampions.com - USE CODE "JACKEDEATS10" 2 SAVE 10%: https://www.keziefoods.co.uk ---------------------------------------------------------------------------------------- Timestamps: ⏩0:00 - Intro ⏩0:40 - MEAL 1: Weetabix ⏩5:00 - MEAL 2: Egg wraps ⏩7:00 - Cookies?! ⏩8:30 - MEAL 3: Venison ⏩9:20 - Gym ⏩17:05 - MEAL 4: Yogurt Bowl ----------------------------------------------------------------------------------------- Topics: - Fat loss diet - Fat loss phase - How to get shredded - Summer Shred - Weight loss - High-carb diet - High-carb - Bodybuilding diet - Muscle building - Bulking - ErikTheElectric - BeardMeetsFood - Fitness - Gym --------------------------------------------------------------------------------------- #bodybuilding #food #vlog

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