How To Build Muscle And Burn Fat At the SameTime (Body Recomposition)
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- čas přidán 15. 02. 2020
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TDEE Calculator
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Video on deciding if you should recomp
• Can You Build Muscle a...
Building muscle and burning fat are two of the biggest fitness goals, but wouldn't it be nice to do them BOTH at the same time? Well, it is indeed possible under the right circumstances! And if you do wanna do it, you gotta make sure you follow all the necessary steps. In this video, we'll cover those steps on HOW TO build muscle and burn fat at the same time, also known as body recomposition.
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Picturefit on CZcams! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #fitness #health #science
Foreal though, you guys should totally check out the discord! Free and great advice 60% of the time that works every time. discord.gg/picturefit
See you there!
PictureFit lol 60% of the time, love the honesty
@@DJ-ys9pv Nah, it's a joke. Read it again. 60% of that time that works every time. It doesn't make sense. He's referencing the movie Anchorman lol
czcams.com/video/pjvQFtlNQ-M/video.html
Can anyone advise whether drinking Diet Coke or Sugar Free Dilute juices is allowed during body recomposition? I cannot drink water without flavour..
I watched people explain this in 5 million different ways and I still watch new videos on it
Me too bro 🤣
Forget about it unless you have no experience training but if you are serious like me this is not 4 u
@@flex8707 im going to try this because im skinny fat :/
(Plus im pretty young too)
@@Peapuh have you tried it yet?
😂
Patience! The absolutely hardest part about fitness hands down!!!!
Fax
No food
Either that or consistency.
@@kichu2555 Sleep in the garage, no dinner
nah joint pain for me lol
so we switchin from "it depends" to "ideally"?
It depends
Had same thoughts
Ideally
tevo639 bhahahahha! Dude I was just thinking that! Legend
Yay!
New t-shirts!
People don’t realize that the large majority of trainees can recomp successfully if they get their training and nutrition right. Great video 👌🏼
It’s actually possible to lose fat at maintence
@@topproductreviews7565 yes, that's the point of the video. You'll eat more on training days and less on rest days, which in the time period of 1 week, will be maintenance calories.
1:08 - Training
2:48 - Nutrition
Thank you!
not the hero we wanted, but the comment we needed
Thankx main
Where can I kiss you?
@@prato6396 lol.. same
I started training because of your channel. Been doing it for 3 weeks now.
Thank you for all your hard work.
Keep going man, the first weeks are the hardest!! You'll be proud of what you can achieve
Weeks turn into months and months turn into years, be consistent man 😉
Yeh man, it's the best grind ever.
Let's get it!
Watch Jeff Cavalier, Jeff Nippard, Alan Thrall, Omar Isuf, Eric Helms, Shredded Sports Science, and never watch V-Shred.
I'm not complaining but I swr I've watch this video like 20 times before
ToXiC_JoyBoy he’s becoming hella repetitive
Gotta stay relevant when your job is CZcams.
I agree but there’s always new studies on old subjects. This is one of the studies that’s been brought up again and done testing.
IDEALLY
I've been doing keto and gym 5x a week, currently down 23lbs since January 1st. 💪🏽
Good for you bro. Go girl/guy/them
Good for you, but please don't stick with keto for the rest of your life. Carbs are an important part in your diet. It helps build atp in your muscles and is important for recovery.
@@codforlife9617 tell it to all these carbaphobes who treat carbs as a source of evil
@@codforlife9617 is it really good for recovery?
Do you have to take caffeine for energy & motivation?!
For right after the “get yo protein” in the summary shoulda thrown in sleep (recovery) can’t stress it enough. Plays a MASSIVE role.
Kalvin M Don’t forget, lots of water.
Semen contains alot of nutrients and protein and has been professionally advised by experts to be consumed with an hour of every workout
@@yuriscynicism 👍🥰👻🤺🧬🛌🔥🇵🇱
Thank you for all the hard work you've put into this! It was very helpful❤️
Appreciate your video length and always getting to the point. Some youtubers just throw in useless facts to lengthen their vids. Keep up the good work!!
I like how you dont transform these videos into vlogs likenother fitness youtubers do. You just give us pure information.
Someone : I want to gain weight
Picturefit : Then get your protein!
Someone : I want to lose weight
Picturefit : Then you should Get. More. PROTEIN!!
Someone : i want to stay the same weight
Picturefit : Then you should EAT. MORE. PROTEIN!!!
SUPERB . No one is explaining with such simplicity! Best channel by far, for me.
I have being going gym since mid September with a mediocre rate of going but since January I have went 3 times a week non stop and have lost 10kg+ and this channel has helped me with a lot of many things
Same bro 2 weeks 8 kg
Classic Gamer lol thats not healthy man
@@user-kx7vv8or7k it is i am like 140 kilograms i am to fat but i am still around that number it goes slowly nows
@@classicgamer3609 Add an caloric deficit and intense cardio paired with enough protein to not loose muscle.
@@vibes3626 lol i dont realy have mucle but i now what you meen i had that in mind
Excellent video! Always proves the fact that diet and exercise will always be the answer, not some magic pill shortcut from a commercial ripoff.
Always stick to the basics! 💪🏼
Athleanx in 2013: you can build muscle and lose fat at the same time
Every other youtuber: No you need to bulk and cut
.
.
.
.
Every other youtuber in 2020: you know what maybe he was right
Juwan Evelyn he also thinks, or worse doesn’t call out, supposed natural lifters such as Kumail Nanjiani. Everyone has blind spots. Generally picture fit is better then most though. I still don’t like the over emphasis on any one macro ie protein. Nutrition just doesn’t work like that.
You can only do that shit as a fucking newb in the gym. After that its bulk and cut .
This is especially true for newbie trainers. They could muscle and burn fat faster than a person that has been training for years already.
Because the other youtubers lost followers when they didn’t say what listeners want to hear, which is that unless you’re a newbie, building and burning at the same time won’t happen. AX went ahead and said it anyway.
@@flex8707 if you've been lifting for 4 years or so you aren't going to gain 10 pounds in a year. Bulking up is only going to make you fat and fat does not flex or produce force so there is no point in bulking unless you like being fat
My favorite fitness channel at it again
Great content as always! In the past year I completely took my body to the next level by literally following everything you mentioned in this video. I even managed to eat all the foods I love and enjoy quite often. About to eat some Mexican food as we speak and had some small slices of pizza earlier. Patience and consistency’s truly key. Thank you for the great videos!
"IDEALLY"
"PROTEEIIINNNNN"
Some says this subject is quite repetitive, and it is, but still it is a very clear recap in a few minutes of what to do for a beginner, good job
you're really good at making this videos, they are all full of information but still short and simple to understand 🤠
Glad you like it! Thanks for the kind remarks.
Love the content 💪💪💪💪
Keep it coming 💥👌🏻🎥🎥🎥
Damn this video is the answer to what I’ve been searching for. Thanks a lot!
Im strarting this i will keep you up with the progress!! 5 months calishtenics and now i started fitness about 4-5 days ago and people told me that i look bigger already !! My split :
Push | Kickbox | Pull | kickbox | Push | Pull
You nailed it again!!! Great video.
tyvm for your videos (even though some said is repetitive idc) I finally understand it with this video keep the great job and I'm hoping u will get reach the 1M soon u deserve alot more views and subs 💜
I've been doing this without knowing but not implementing the calorie deficit and calorie maintanance days... Only been on calorie deficit most of the days. I will try this approach... Patience is the key... thanks for the info!
As always... you're awsome! Thanks!
here after your DOMS video, and i must say the production quality underwent a MASSIVE GLOWUP ^_^
Nice content Jeff!
I'm on recomposition mode right now, so I'm glad I stumbled over this. The CZcams recommended video ain't too shabby.
How has your progress been mate?
Are you alive?
When I was following your guidelines, I was increasing my lifts five pounds per week, and seeing great results.
I got complacent and fell off the wagon, and when I restarted my training I didn't quite adhere to these guidelines. I haven't noticed the gains in strength, and it seems like my fat loss has slowed. Mainly I feel like i've been in more of a defecit and haven't been hitting my protein goals. I was losing more fat when I was actually eating more and consuming more protein. Glad I found this video again and i'm going to get back to your program!
The creme de la creme of body recomposition is...
it depends
Ideally
I started going gym 3rd day wish me luck your videos help alot so much info
That was a great video!
Excellent Explanation .
Thank you for the simplicity.
This is damn near exactly the plan I developed for myself over the years, just putting together what I picked up here and there along the way. Didn't really have as much of my macros in protein as I should've till I started watching you, though!
What about training? are u doing full body couple times weekly, bro split?
@@tym5583 upper, lower, core, cardio, core lifts, core, cardio
Core lifts day spans upper and lower without the auxiliaries
Core day includes glutes and hips
Ty M I’m doing full body every second day, as recommended elsewhere for guys over 40. I find I’m getting better results in a few months than I did 10 years ago doing bro splits and daily cardio for a year. I lost weight back then, sure, but never gained any muscle to speak of. Got Bigger arms now just from doing compound lifts and no isolation exercises save for lateral raises, since my shoulders don’t like pressing.
@@SwiftSwrd hmm that's an interesting program u have there sir! Is it more weight loss focused or where u at in ur goals?
@@MisterOcclusion full every second day that's interesting. Could u provide an example of ur routine? Are u hitting each muscle group 2 times a week? If I do more than squats, deadlifts and maybe like Bulgarian split squat for legs on a full body or a say like a chest/legs day just focused on mainly compounds my legs wont recover for at least 4-6 days. And that makes it hard to hit them twice a week. My recovery is slower than avg
Body recomposition
Weighting training
2-3 per week per muscle group
Progressive overloading
Close to failure
Cardio at recovery days
Calories intake
300-500 surplus at training days
300-500 deficit at off days
1 gram protein per lb bodyweight
This channel worth more... especially... well it depends and for sure get ur prptein ideally !! ❤
Thanks
@@PictureFit u r most welcome ... really luv ur videos and never miss one and thumb up before even watching. All respect from 🇩🇿
Thank you Picture "ideally" Fit for this video
This does work as I just realized this is exactly what I have been doing lol not even knowing. I was skinny fat so this worked for me. It was hard as hell and still kinda is but results are very rewarding. This girls I’m kinda seeing can’t keep her hands off me when I pass by her 😝 love the videos respect ✊
Bulking on a budget Video? o_O
Consider it social responsibility
There's already hundreds of videos about that
Eat shit tons of prots and carbs lol, pasta and rice are cheap af, at least here in Italy
I just get a meal supplement when trying to gain weight. It's not ideal but it lasts for a while for a reasonable price
Good content bro 💪👌💪
Thank you very much for this video
Awesome tips.
2 new characters have joined the PicFit crew I noticed. ChefFit with his Parisian mustache and ZenFit with his ability to float in the air while eating and lifting. Nice to meet new members of the family.
I’m the definition of skinny fat. I’ve always been “thin” but not lean, I’m soft with zero muscle. Lately I’ve decided that I’d like to try and push my body to see if I can grow muscle. I suppose this video kinda confirms my intuition. I decided to start lifting and focus on legs, butt, back and shoulders. I kinda figured I have enough softness to use as energy on off days, I decided I would focus on protein intake and healthy fats while saving my carbs for training days. And decided to keep any cardio to 1 hour a week while training 4-5 times or 3 times if I do full body and really focus on compound movements. And since I’ve never had an eating disorder or metabolic damage I’d just focus on true hunger cues and ignore cravings except for obvious things like if I’m craving salt, I should probably pay attention to mineral intake and more salt etc.
For me I was always skinny as heck but I’m still a child I’m literally 14 and started my weight gain journey at 13 in quarantine. But I wasn’t active at all and I went by the motto “i have to eat more then I move so I don’t burn these calories” and I ate a quite good amount of proteins but then I went from good to eating shitty food now I’m over here complaining about all the fat I have... man
So how is it going for ya?
This is easy to fix i did weights and bulked up by eating lots of protein,beef jerky and fiber made the belly fat melt off. Days before weight training i ate carbs i have bigger arms and legs yet not starving and waist shrinking.Im no longer skinny fat oh and limit cardio but if over 25% do hiit cardio 10min
Thank you been waiting for a video like this, because i know you need a calorie deficit to lose weight but do you need a caloric deficit to lose fat and been wondering about that and this answered it
Thanks Jeff!
watching your videos prom 4-5 years but subscribed today 😂😂 even i am surprised
PictureFit: thanks for the super helpful content! When I came off of poorly-managed but successful weight loss regimen, I was practically skinny-fat a year ago. I started doing body recomp in an "imperfect" way by leveraging the idea of newbie gains + high protein consumption + slight caloric deficit and got results within 3 months. But I started to stagnate in my strength & mass development until I watched your videos about supplements, reps vs. sets, and body recomp.
Thanks to your videos, I've adjusted my regimen to up both intensity and volume (working towards 3x8 sets of a weight in a compound exercise before upgrading another 5lbs), to consume a higher amount of protein and to include daily creatine, and to train 3x a week. I'm about 4 weeks into my current body recomp cycle, and have already increased my total volume substantially!
Your videos really help people out. Keep up the great work!
Ideally is the new "It depends"
2020 edition
You’re my hero
I am meeting all of the requirements, however i struggle with insomnia. Thats the inly thing holding me back. Hopefully i get over this!
great vid
Trying to recomp but i noticed that lost both fat and muscle.. Gonna have to rethink my approach.. Thanks for the vid..
I was skeptical on recomp at first, but getting rid of cellulite on fasciae and strengthening the primary muscles on the body's fasciae definitely would fall in line as a recomposition strategy. Seems to work best for legs based on what i've tried so far.
I'm doing it and it can be a challenge to balance activity and food to decrease fat while increasing muscles. My results vary but since I track them I can easily readjust if something isn't going the way it was supposed to.
I missed u... Thabk u buddy
Love all your video! Thanks for all the insight. Do you follow your own advice ? Are you like swole as heck?
U gonna hit 1 million subscribers
Thanks for the video.
So what is the best way to figure out your body fat percentage?
I love your videos. Do you have an app?
Support muscle growth with increasing volume and intensity. Volume being simply reps, sets, or weight. Increasing anyone will boost volume as volume is a cubic, multiplicative, calculation. Intensity is how close you go to failure. It should feel difficult with each increase in volume as to maintain the level of difficulty or slightly increase it before adaptations make it feel easier.
Basically, volume is the dial and intensity is the determining factor when to turn that dial and by how much.
Brandon Jones where does rest time between sets factor in to the calculation?
Mark D it doesnt
I watched ur all video
I’m trying to do this I’m still fairly new to training I’ve been doing calisthenics for about 6 months now and my main goal is to lower body fat and get a fairly lean 6 pack
i have done this for 2 years, I am very low body fat, and still getting better results in every exercise everytime
You made it sound so simple, appreciate this😁
I would simplify things and explain how body recomp worked for me:
About 200-300 kcal deficit on ALL DAYS (maintance were 2700 kcal +/- so I went with about 2450 kcal +/- as slight deficit). I did this because I am kinda more fatty type of guy.
Training:
PPL or PHUL Style workout where you alter heavy weights/less reps with muscle hypertrophy style training less weight/more reps. Switching allowed me to go to gym more constantly and I had shorter breaks on hypertrophy days which helped to reduce body fat and I could actually still push myself and I felt my muscles burning during 4x12 for example (Go for 8-15 reps on those days). And I actually gained strength on compound lifts which I did only on heavy weight days, during hypertrophy days I stayed with more isolated movements and machines.
Eating:
I will not talk about proper eating here since I assume most of people going for this will understand preparing your food and counting kcal by now. So just little bit of tip from me. Buy protein and aminoacids to get your protein intake as high as possible and to hepl with recovery because it will be tough since you will be on kcal deficit. Try to aim for about 1,6-2,2g per kg of your bodyweight. Throw some jogging, walking, cycling, swimming etc. here and there on your day off. But not too much, just when you feel like it. I did martial arts but was exhausted a lot.
And of course don´t forget to drink a lot of water and most important - SLEEP for recovery. You will need good quality sleep for this type of routine.
2 years ago before covid i lost 30kg from 130 to 100 i also felt my muscles getting bigger aswell as i could do 10 reps of push ups when in the past i could barely do 2, after covid came i became 130 again and out of shape for being scared of covid at first then became lazy . Because of your video its been 2 months ive been working out again bcs i felt my body felt super out of shape bcs i barely go out bcs of covid , so far im 123kg ,thanks man .
I was hoping you talk about sugar. If you need less sugar intake as well. But, well! There is enough infos in this video to make my program
I swear, body recomposition is possible!
In 2 months, I dropped from 240 to 227lbs. My goal is 195 but this is still a huge step. I've lost 3 inches off my stomach and watched how my chest, shoulders, arms, and legs have grown bigger.
My advice: Eat at a calorie deficit, lift weights targeting every muscle group x2 a week, do your preferred cardio. I like walking, so I'll go for 45-60 min walks
If you do this right, you'll see results!
I hope so :)
@@itachi6336 it has worked for me. In over a year I've visibly put on 10+ lbs of muscle and lost fat. I went from 35% body fat to 20%!
how many times a week should i be doing cardio
That's cutting, not body recomp
That’s cutting! Body recomp is about eating at maintenance
Wow it's nice video
-how--
-it depends
-ok, then wh--
-ideally
Gonna do this while fasting. Just eat into my surplus post workout. Slight Deficit on cardio/rest days.
How I See It I started training fasted last week. I only usually had stims and some whey isolate beforehand anyway. Even so I’m finding it harder going. I’d like to keep it up for a while since I’m at the same time trying IF and want to eat further into the evening (so cannot in the morning at workout time regardless)
Eating close to maintenance while tracking protein works for me, so this video is absolutely right. nutrition does matter
I was trying to do this then I lost 20lbs and my body started to really fight me for it. My metabolism slowed, do to the lack of calories I was consuming. I no longer had the energy to workout like I did before and instead of craving my next workout it became a painful thought. My body was physically and mentally fighting me. So I just settled for minimal workouts until I reach the weight I want to be, then I can bulk up from there
Thank u ♥️♥️♥️♥️♥️♥️♥️
Lol I have been waiting for this video for such a long time thanks
so just a quick summary. Eating 2lb/per pound protein or more is essential to do body recomposition, and the the output and input should be almost the same. Which means that we can build muscle and loss fat at the same time. Do you think body recomposition is better than bulking up and then cutting ? Great video,man
I'm going for a body recomp but I'm focusing mostly on slimming down first and then hoping to add muscle later, but I am still lifting weights as I slim down
amazing
i did body recomp without even trying to
Noice.
I swear this is your 6th body recomp explanation video
TDEE calculator is a rough idea and it’s helpful. Currently not been doing anything and my maintenance is 2100. I’ll be weight training 4 times a week and a bit of boxing to 👍🏻 that’ll mean my maintenance would be 2700 which is high for me tbh. Don’t think I’ve ever consumed that much in my life 😂😂 or not many times
As I’m not fat the 2 main goals is to hit my protein goal and train consistently 👍🏻 then see what happens to my physique after a while and basically go from there
Honestly.. I miss that "it depends", it seems we have more options, with this "ideally" it means we only have one ideal option, but we learning something new everyday, so if you ask me which is better for picturefit well....
It depends 😁
I already tried to do that, I train 5x/week If I eat close to calorie maintenance I almost don't lose weight, sometimes ZERO.
That's why I do Intermittent Fasting. I'm at 1700 Kcals Maintenance is at 2000. Maybe it's still better to reduce weight loss to try and build a little bit more muscle ?
I think these questions are difficult to answer because we'all different, we don't all respond to insulin or carbs the same way than others. I eat 30% carbs that's, I think, why I manage to lose all my fat, 45Kg so far.
You're so right though about everything, I do almost all you say in the video.
Insane work dude, thanks a lot !
Me: I should be working out right now
Picture fit: nope I just posted
What about a video about programming and exercise selection?
Could you please do a remake of this video with updated tips and tricks aswell as newer research?
Does doing cardio and resistance training on the same day reduces gains and muscle mass? Or does those reductions only depend on the calorie intake?
I love haxbrawl its awesome you know I love it
Thanks :D
Hey, do you have a video regarding going back to training due to layoffs?
(Deloading or Medical circumstances)
Start with less weight than you can do, and progress slowly by adding 2,5kg to every lift, every workout.
Eat high protein and at a slight surplus.
ideally
I’m currently hitting PRs on my major lifts while being 30 lbs lighter! No steroids needed! Just a year of hard work on and off lol