How to Retain Muscle During Weight Loss
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- čas přidán 24. 05. 2024
- TIMESTAMPS
00:00 Intro
00:17 Body Recomposition
02:14 Males vs Females
02:54 Nutrition
06:30 Resistance Training
08:06 Cardio
12:37 Practical Recommendations
STUDIES
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I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. czcams.com/users/postUgkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.
lots
100% solid info. Down 60+ pounds since this past summer my body fat % has steadily decreased while my muscle mass has steadily increased. It is so important to keep protein intake high while cutting to preserve/build muscle. The whole point of losing weight is to lose fat, not fat + muscle. If you are not taking your protein intake and strength training seriously while cutting weight, you are doing yourself a disservice. You can take 2 people with the same height and starting weight & body fat % and have them both lose 20 lbs and depending on their protein intake, they could both be very different body fat% by the end even though in theory they lost the same amount of weight.
Nice work!
Yes, training and protein I take are definitely important to preserve muscle while dieting 👍
Do you recommend taking protein supplements for reaching your daily protein target ? Some of them have got quite many calories, and it's tough to fit them in a low strict calorie diet without getting hungry
How can you tell your losing fat and gaining muscles? What ways do you track this? I'm really curious!
@@Mpanagiotopoulos The way I hit my protein goals without going over my calorie limit is usually by eating lean chicken breast, protein bars, quest protein chips, things like that I'm not big on smoothies
@@dysphoricdragon9740 The most scientifically accurate way is to get a dexa scan which measures your body composition so you can see how your body fat % & muscle mass % changes over time. Once you get to a certain point though it just becomes obvious when you look in the mirror especially when you compare to old pictures + the fact that your strength in the gym goes up
Greek yogurt + protein powder. A great protein desert
Add raspberries for fiber that helps with fat loss ( I think )
As a greek i agree. We also eat yogurt with honey and walnuts from ancient times. Its like natural viagra too.
@@DaikhanYTyeah fiber makes you shit which debloats you lol
I tried that combo yesterday and it was so nasty that my nose actually started bleeding
@@yoggy2207idk if ur joking but try fitffoodieselma & smoothieflip for actually easy repeatable ingredient high protein snacks
Unbelievably clean presentation. This one is getting saved. Bravo.
Glad it was helpful 👍
I am pretty much building muscle while on slight deficit. My body visibly changed for the better.
Nice work 👍
I was too, except I have a large amount of weight to lose. I should probably just ignore the scale, but at my weight, especially given how I eat, I had to reduce my calories some more because the scale does matter at least a little bit.
Bang on for every point. One of the only channels with no bs info.
I love how in depth this is, while still teaching us the basics. This is truly an amazing and very informational video.
Glad it was helpful 👍
Loved this video. The most useful one I’ve seen about the subject so far. Great job!
Glad to hear it 👍
Excellent video! Well researched and backed with a very straight-forward presentation. Thank you for putting this together and for providing quantitative measures to help guide us! 👏👏
No problem, glad it was helpful 👍
The conciseness and explanatory nature of this video was so pleasing to me, thank you, I got everything mentioned in the video without a struggle
Great to hear, glad it was helpful 👍
Superb video. Thank you for just getting to the point and keeping it concise and factual
no problem 👍
exceptionally well-done! Love your content. Subscribed. Glad to find a channel that doesn’t use sensational thumbnails and titles to clickbait!
Glad to hear it 👍
This is excellent! I have watched so many videos on these topics as my current goal is to lose weight while maintaining or increasing muscle. You cover it so clearly and from a purely scientific, research-based perspective. Appreciate the articles! Thank you.
No problem 👍
One again, a very informative video on this subject. You really do make it so simple, especially about the 'cardio' part. I am one that would always think that I'd have to perform more 'cardio' even in a deceit to reduce body fat. As you mention, that 'the diet' has more of a profound effect if this is your #1 goal. Thanks again for quality information.
No problem, glad the content is helpful 👍
this 100% the best video on this topic you provide accurate data and sound logic without the extra annecdotal fluff you usually get from fitness influencers. thank you so much.
glad it was helpful
Thanks!!
You gained a new subscriber.
Very helpful, straightforward information.
glad to hear it 👍
Very clean and accurate info.Straight to the point.Very good video!
cheers 👍
Just beautiful. Captures all the latest scientific hypotheses and covers the broad spectrum of diet, resistance work and cardio, Chefs kiss
glad to hear it 👍
Hand down the best evidence based guide and theoretical discussion on losing weight/build muscle I ever came across.
glad to hear it 👍
Thanks for this great content. Scientific and concise. It is sure that you will see millions some day in the future. Thanks mate!
Cheers 👍
Literally the best video on body restructuring.....i would recommend this to lot of people....great work
Glad you liked it 👍
Comprehensive, succinct, and informative. Bravo on the video quality.
Glad to hear it 👍
I've seen hundreds of videos and this video just boiled it all down into just 15 minutes? That's outrageously good!
glad to hear it 👍
Im a beginner and omg this is the clearest explanation ive ever seen
Probably the best video i have seen so far on this topic. Statements based on research showing and linking the source. No Source - " trust me bro". Great work.
Glad you enjoyed it 👍
clean, clear and concise info. Big thanks !!
no problem 👍
This channel is way undderated . very informative and specific, Kudos brother!
Glad the content is helpful 👍
THANK YOU, I love running at high intensity but something felt off while trying to balance resistance training with high cardio, now I can pinpoint why
nice 👍 and it was nice wa 0:06 😮😮
Fantastic video, need to send this to my friend
You deserve more subscribers. Amazing information!
👍
This is the best YT channel.
Thank u so much
No problem 👍
Love videos with no bs. Thank you!
No problem 👍
Thank you, a topic i have been wondering for so long
no problem, glad it was helpful 👍
loved the use of tables to clearly present info
glad to hear it 👍
This video is an absolute information bomb!🤯
The presentation is outstanding and you explain the topic like a college professor!
Brilliant explanation good sir.
Will definitely purchase a plan when I get the money!🙏🙏🙏
Glad it was helpful 👍
great information especially for anyone who is bulking and cutting. Great way to show the importance of diet on a cut (calorie deficit) in order to hold onto the muscle mass you gained during your bulk (calorie surplus).
Glad it was helpful 👍
Thanks for the information. Great Video!!!
No problem 👍
best vid explaining body recomp so far.
Glad it was helpful 👍
Amazing video, subscribed!
First of all…your channel is amazing, thank you for this priceless content. Now a question…are the calculations for daily protein based on total kg of body weight or on kgs of lean body mass? LBM was specifically called out in one area but not in protein calculation rows on the chart.
These recommendations are based on total bodyweight. Check out this video on how to individualise protein intake based on lean mass czcams.com/video/t_UQz2pTpQc/video.html
@@FlowHighPerformance1 Thanks!
It looks like the overall calories were on lean body mass but the macros were done on actual bodyweight... So I'd just do the macros
Man this is brilliant and I am so happy because I am ticking all these boxes
Nice work 👍
10000000% crystal clear. Never been watched video like this. Automatically subscribed
Glad it was helpful 👍
High quality content as always! Cheers FHP
Glad you enjoy it 👍
Super-duper helpful and crystal clear explanation. Many thanks.
no problem 👍
This channel is literally amazing
Glad to hear it 👍
I started watching this video with the intention to better my plan and gain some knowledge. But I guess I’m doing everything right. I was at 266lbs (I’m 5’10”) January 9th. Now I’m 230lbs march 31st. This video is absolutely right. I have lost a lot of weight and packed a lot of muscle. I’m more toned. I’ve been losing 3-4 pounds a week. High protein intake. Whole Foods. No sugars, specially added sugars. All complex carbs. I eat about 1500-1900 calories a day. Yes, I’m at a bigger deficit than I should be. But it’s worked out. I guess I depends on the person. I’ve still gained muscle and lost a lot of weight. The only thing I lack is enough sleep. I get about 6-7 hours a day
Nice work 👍
What's your protien and carb intake
I've been looking for a video like this for a while
Hope it was helpful 👍
@@FlowHighPerformance1 fantastic. I've lost 11kg since start of Dec but I just tore all my ligaments off my ankle yesterday so I'm not sure what's going to happen.
Sorry to hear that. I hope for a fast recovery 🤞
I got up to 320ish, I focused on weight loss and mostly low carb, and got down to 243, last month I switched gears to muscle building while still slowly losing fat. This last week I slowly started introducing a few carbs back but better choices and still no sugar stuff. According to these calculations I should be eating over 300g of carbs a day and that is a lot when I have been eating 20 a day.
That should be fine as long as you are still in a calorie deficit 👍
I used to focus on carbs HEAVILY. Don't do it. Focus on keeping protein and fat around 60% of the total, and carbs around 40% of the total. The main focus should be the calorie intake/defecit and obviously resistance training and cardio.
Whenever anybody tells my anything in gym, I first come back to this channel to check 😂....I only trust this channel....this is the best channel so far❤️
Glad to hear the content is useful 👍
Superb presentation content and fantastic delivery. Great work.
Cheers 👍
This video is much needed
Thanks man🏋♂️
no problem 👍
Excellent and hit the nail on the head.
Cheers 👍
This video was so very helpful. Thank you very much and god bless you.
Glad it was helpful 👍
Many thanks for making such good video.
No problem 👍
This is the type of video that, after watching, I immediately subscribe to the channel.
Excellent vid! Thanks
no problem 👍
Great video as always! As a beginner, your content has been very helpful. I do have a request, however:
I'd love to see a video about stretching and how it affects performance/muscle growth.
Should it be done before a workout, or after? Should you do moderate stretching more often, or have a day dedicated to doing something more intense? Should you stretch a muscle when it's really sore, or wait until it gets better? Etc.
I've been hearing a surprising amount of conflicting opinions on these sorts of questions. Thought you'd be the perfect one to set it straight if possible lol.
Glad you enjoy the content. Will definitely consider this for a future video 👍
Outstanding video!
cheers 👍
Greatly appreciate your channel. I always end up taking multiple screenshots and then adding them into documents on my phone so that I can reference them at any time. Your presentations are great and super easy to follow outside of coming back to your channel (because at times, it's not possible and documents are nice and easy reference material)
Glad you enjoy the content 👍
Thanks for your explanation. I have a question, if we do low intensity cardio and resistance training ( such as push up, russian twist, plank [ if those considered resistance training ] because i have no dumbell or any equipment) in the same day. Is it obligatory to separate them?
Not at all, you can certainly perform them in close succession 👍
the most helpful thing ever is to increase your protein intake. i had to learn that the hard way
Great video! Several high quality papers showcase that improved aerobic capacity can help muscle hypertrophy - through adaptations to capillaries and enzyme activity. Remember CICO isn't the only thing that effects muscle hypertrophy, it's also the biomolecular activities that influence the signalling cascade to protein synthesis!
Very interesting. Haven't seen these papers, but I'll definitely look into it 👍
Excellent, thanks for efforts
no problem 👍
Disclaimer, there's only so low in bodyfat % each individual can go before the body will certainly dump muscle mass. The body doesn't want to carry around extra weight if it doesn't have to, especially in a low calorie lifestyle. As a person who is natural leaner..my muscle mass directly follows my overall weight and performance will likely decrease in a deficit. A long time ago I was told muscle burns fat, meaning the more muscle mass you build the more fat will be burning naturally. However, it takes a long time to build muscle mass. Women generally carry more bodyfat, so that's likely why they retain muscle, it all relative. 👍
Well said 👍
amazing work: thank you
No problem 👍
Thanks for the info!
no problem 👍
This is the first video I watched beginning to end in forever
glad you enjoyed it 👍
I started to gain weight after covid and just didn’t stop til last November when I ended up at around 260lbs I’m 6’1 and I’ve been lifting for about 2 years so my bench press was already close to my then body weight. I decided to try cutting the weight down and I went from 260 to 218 over the course of 5 months. I could’ve used some of these tips! Ended up losing some muscle in the process, I think a bit over a pound. We’ll rebound though! I love seeing these stories so I thought I’d drop my own.
Thanks for sharing, always good to hear peoples stories 👍
Great video, very informative
Cheers 👍
This is a great video. Very informative and succinct. Just one question, with regards to keeping your calorie deficit small, does that mean you have to adjust for calories burnt during exercise?
In other words, if I’m aiming for 2000 kcal a day as my small deficit (usually my recommended intake would be 2200) should I add on the day, 300 kcal i expended at the gym to that 2000 and then aim for 2300 kcal on workout days?
Yes, you need to account for all components of total daily energy expenditure. Basically, if you bodyweight is slowly decreasing over time, you are on the right track. If not, adjust your calories 👍
@@FlowHighPerformance1 I have a similar question: My maintenance is 2100 kcal and I want to be in a 250 kcal deficit (1850 kcal daily). I train 5 days a week and go for light walks on rest days. Should I eat 2000 kcal on the days that I train and 1475 kcal on the 2 rest days? Would that be too low or should I aim for a smaller deficit?
I would keep it at 1850cal everyday 👍
Great information 🔥
I think this was highly informative. The only thing thats missing IMO is a little segment on 16-hour fasting etc. good video!
cheers! I plan on making a future video on intermittent fasting 👍
If I were a professor, I would definitely give u an A++++. Outstanding video👍👍 Thanks!
Glad to hear it 👍
solid info is making me a bit sleepy but this is so much reliable than any other vids
not sure if this is a diss or compliment
thank you, great video
No problem 👍
That video is a masterpiece 👏
Thank you so much for this
No problem 👍
Great video. All the good real info on cutting and muscle maintenance
Very high quality 🎉😊
Sucha clear explanation. Tq so much sir ❤
no problem 👍
Thank you it was so informative🫐
No problem 👍
1 hour of cardio, is typically about 1000 calories, for me. I have found it to be PHENOMENALLY successful. But it is WAY more effective while also dieting. Literally 3x faster
Great video! I am currently writing a annual training programme for a professional boxing do you have any videos which could guide me on the process
This video should help czcams.com/video/OvdeZKt_S4M/video.html
Thanks for the video and also including rest times between sets. For some reason in most gyms in my country, every fitness trainer will tell you "you must only rest around 45 seconds between sets, not more". I always found that weird since when I do compound lifts I do rest around 3 minutes since this allows me to lift with more weight and do more reps.
Yes, longer rest periods generally promote greater muscle growth - at least for compound lifts 👍
Can I do cardio strength training ?
if you're in a gym that's shared with other people, shorter rest means more machines availability. Do your rest in the way that works for you
Do you have any insight on how hiking fits into this? It gets my heart pumping but not to the same degree as gym cardio like the elliptical. It also forces me to use my muscles to propel my body uphill, and often makes my lower body muscles feel similar to how they do after resistance training. Is it cardio, resistance, both, or neither? If its cardio, is it low intensity or high intensity?
Good question. I'd say hiking is a low-to-moderate intensity form of cardio - but it also depends how fast you are going. it probably replicated high-rep resistance training to some extent too if you are going uphill. I'd probably classify it in the camp of cardio, but you are probably getting some decent leg hypertrophy too 👍
SummaryTips on how to minimize muscle loss during weight loss and potentially build muscle through body recomposition by manipulating nutrition, training, and lifestyle factors.Highlights[0:00] 💪 Body recomposition is possible during weight loss, especially for beginners and those with higher body fat.[1:45] 🍽️ Eating in a smaller calorie deficit and consuming a high protein intake can increase muscle retention during weight loss.[3:40] 🏋️♂️ Resistance training is essential for muscle synthesis, regardless of the calorie deficit.[5:00] 🏃 Effective cardio strategies include prioritizing diet, using low to moderate intensity methods, and choosing low impact exercises.[7:30] ⚖️ Avoid overestimating the impact of cardio on energy expenditure and be aware of potential interference effects and fatigue.Key Insights💡 Beginners and individuals with higher body fat have a higher likelihood of body recomposition during a calorie deficit. This is due to factors like less muscle adaptation and a more anabolic environment.💡 Consuming a smaller calorie deficit and a high protein intake can enhance muscle retention during weight loss. Aim for a rate of weight loss of no more than 1% of body weight per week and consume more than 1.5 grams of protein per kilogram of body weight per day.💡 Resistance training is crucial for muscle growth, even during a calorie deficit. Focus on volume, intensity, technique, and rest periods to optimize muscle synthesis.💡 Cardio should complement a calorie-controlled diet, not replace it. Low to moderate intensity cardio methods with low joint stress are recommended to minimize interference effects and fatigue.💡 Be cautious of overestimating the impact of cardio on energy expenditure and prioritize resistance training for muscle retention. Implement cardio strategies that are sustainable and enjoyable for long-term adherence.
Great video! Question, would you recommend proteinshakes with the diet to keep the protein levels high?
Yes, if it helps with convenience. No if you would prefer to eat regular food. Either way works 👍
Great video. Everything backed by scientific research
Cheers 👍
Thank you so much for this please may I ask how long would you expect a low to moderate cardio session to be? I currently do 15-18 minutes
That is fine. Depending on your daily step count, you may want to increase the duration of cardio 👍
Thank you for this! What would be an example of low to moderate cardio? E.g. Would doing a brisk 20 minute power walk 3-4 times a week count?
Yes absolutely 👍
This is gonna be important since im gonna go on a weightloss soon
I wish all of youtube health videos were like this format
Do you have any advice to minimize the error in measuring calories when eating a regular meal, without eating pre-portioned meals? Even if you use a food scale to measure your food intake, it can still be difficult to consistently reduce your calorie intake because it can vary daily.
At 4:26, does the recommendation to lose 1kg per week allow for some variation in weight loss progress?
At 5:00, when referring to the high protein group, does the type of protein consumed make a difference? For example, is there a difference between consuming chicken breast as a meat source of protein and consuming protein powder as a supplement?
1. I wouldn't care much about calorie measurement. In my humble opinion 99% of the people won't stick to it anyways. The way that's worked for me was measuring protein intake (in my case 1.3g/kg are more than enough given that I am around 15-20% body fat) and weighting myself daily. Everything else (carbs, fats, etc.) follows.
2. Indeed. It is far more important to look at the greater picture over months than trying to overthink/split by weeks or even days. Something as simple (and healthy) as drinking more water could make a difference on the scale, so only the average over a longer period matters (again: focus on protein intake and hit the gym 3/4 times a week).
3. Both meat and protein powder are high quality protein sources containing essential aminoacids (i.e. aminoacids that your body cannot create on its own). Stick to a healthy diet that includes various protein sources (red meat, chicken, milk, greek yoghurt, etc. -even rice and pasta have protein, though of "poorer" quality) and you'll be fine.
Bonus: don't overstress regarding protein. I weight 73 kg and aim to get 100g of protein every day (i.e. 1.3g per kg). By preparing overnight oats for breakfast and having 300g of chicken breast for dinner everyday the intake is almost fully covered. That allows me for more flexibility during the rest of the day (e.g. eating more carbs at lunch -pre-workout-) and avoids the inconvenience of spending money on supplements.
Good luck!
⬆️ This is a perfect response.
The only thing I would add for point 1, is that you don't need to track your food with extreme accuracy (if you decide to track). Like Juan mentioned, the average over time is what will determine results 👍
Really amazing work. Thank You!
No problem 👍
Excellent.
Have you (you probably have) gone over the best pre and post workout meals? Thanks
I haven't made a video on this topic specifically. But here is another video that touches on per-workout protein intake czcams.com/video/6rBWW7kFGrs/video.html
Bear in mind that if you do lose muscle mass with weight loss you can quickly gain that muscle mass fast. Just look at malnourished afticans after a famine. No big deal losing a bit of muscle.
Yes, muscle regain will likely be rapid 👍
@@FlowHighPerformance1 thanks for your great information. It really is much appreciated.
Agree hundred percent. People over complicate cutting so much. Muscle loss is completely fine because you can gain it back quickly once you are eating enough again.
I was thinking the same thing
@@lesterdelacruz5088 that's simple enough if you want to do a bulk but what if you want to put mass back on without putting on the body fat
Thank you for your informative video and excellent supporting citations.
One thought ive read/watched material that says the body cant digest 30>grams of protein in a sitting?
May i ask about body types , how the metabolism may differ ans the different body structure that requires specific variations to each Ecto Meso and Endo weight loas strength training reigieme
As an short endomorph female i find my legs really hold onto weight. I cant run and only have power walking as cardio, i try do a home curcuit of bridges, russian twiats resist band leg extensions and arms as well as not eating between 8pm and 12noon but not seeinf any progress.
Only time i really lost weight was by accidental cutting to one meal of 20g protein from a 100g portion of meat/ fish then two meals of vegetables and fast long distance running
the whole ecto/meso/endomorph body types are not really a legitimate phenomenon. Weight loss is a result of eating fewer calories than you expend. So basically, you need to eat less food.
Hi,
What do you think about maintenance phases after a bulk, for about 2-4 weeks, and after maintenace phase doing a mini cut for about 2-6 weeks and trying to lose about 0.5-1.25 percent of body weight per week? Also volume is lowered to somewhere between 65-75% (like maintenance volume) from normal volume. And after the maintenance and minicut you deload and go back to the bulk for 8-16 weeks with normal volume and try to gain about 0.25-0.5 percent of body weight per week and after the bulk you then repeat the same thing again.
I have watched Dr Mikes videos about cutting and bulking and he recommended mini cuts, and said you may also need that maintenance phase what I mentioned for a proper recorvery after a bulk.
I think, hypothetically, this makes sense in some scenarios. However, I think most people struggle to control their diet to such a rigorous extent that some of this detail becomes redundant 🤔
@@FlowHighPerformance1
Yeah, it might be like that for some people. But do you recommend a mini cut (2-6 weeks) or a classic cut (6-12 weeks) generally for like a intermade lifter who has little bit gained fat from the bulk and now has to remove it? And also do you think that lowering volume on cuts is important?
Could you do a vid about the optimal strength training for BJJ/Kickboxing
Check out this video czcams.com/video/OvdeZKt_S4M/video.html