How Exercise Preserves Muscle on a Diet (Fat Loss Sweet Spot Series)
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- čas přidán 27. 06. 2023
- This video is Part 4 of my free mini-course about how to lose fat as fast as possible without losing extra lean mass (muscle).
In this video, Dr. O talks about the importance of exercise (especially strength training) and physical activity to preserve, or even build, muscle while losing fat.
Check out my best-selling Intermittent Fasting course:
www.udemy.com/course/intermit...
And my top-rated course on Sleep and Weight loss:
www.udemy.com/course/weight-l...
Fat-Loss Sweet Spot Mini-Course:
Part 1: Introduction
Explains why it is crucial to be smart about weight loss to make sure you aren’t losing muscle:
• [Part 1] How To Lose F...
Part 2: How aggressive can you diet?
Explains why someone that has more body fat can be much more aggressive with their fat-loss program:
• How Fast Can You Lose ...
Part 3: Best rate of weight loss
Explains how to determine how fast you can lose weight without losing muscle:
• What is the Best Rate ...
Part 4: Use it or lose it
Explains how exercise preserves muscle on a diet:
• How Exercise Preserves...
Part 5: The importance of protein
Explains how eating too little protein leads to muscle loss on a diet:
• Protein Helps You Lose...
Part 6: Determining protein intake
Explains how to figure out how much protein you need while on a weight loss diet:
• How Much Protein Shoul...
Part 7: How sleep and stress impact weight loss:
Explains how poor sleep and stress accelerate muscle loss on a diet
• Poor Sleep and Stress ...
Part 8: How to track your progress
Explains how to look for signs that you are losing lean mass/muscle while dieting:
• How To Know If You Are...
Medical and Health Disclaimer:
This Video Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Presentation. Your use and reliance on this Video Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.
What questions do you have about finding your fat-loss sweet spot? How else can I help you lose fat while preserving lean mass and boosting your metabolic rate? I will continue to work on this series until I have answered all of your questions, so please let me know. Be blessed :).
Dear doc...thank you for your wonderful videos......I got my glucose level tested after 72 hours of fasting....it is high 114 mg/dl ...I am 42 year male with BMI 31.....is this high value normal.....is it expected and should I continue the adf.after 72 hours of fasting I was expecting it to be low...but it is high..why? Can you please advise 🙏 🙏
Hi Frank, love your videos thank you so much for sharing all your experiences!
My question for you is around metabolism and how much fasting I should do.
Age 54
Height 5'7
Starting weight on 6/26/23 200 lbs
Current weight on 7/3/23 193.3 lbs
Goal weight is 135 lbs
According to Legion Athletics, as of this morning these are my stats:
BMR 1513 calories
TDEE 2270 calories
Body Fat 40.7% = 78.6 lbs of fat
78.6 x 30 = 2360 fat calories
Been eating under 45 grams carbs/day, ~100 grams protein, ~80-100 grams fat
Drink 80 ounces of water per day - working on getting up to 100 oz
Will doing ADF 3-4 days a week with eating 1600 calories on my feeding days drastically lower my metabolism and lose muscle even though I'm doing resistance training? When I'm eating full keto (
@@KelliRivers Hi Kelli. Thanks for reaching out.
I do agree that you are a good candidate for ADF since your body fat can provide more energy than your TDEE.
You are doing a lot of things that will allow you to be on the more aggressive end (resistance training, good protein intake, ketone production, resistance training). The next big thing I would ask about is sleep. Poor sleep can cause major issues with fat loss.
Here is a video about the topic if you want to see it:
czcams.com/video/uw_CHTiN1LU/video.html
I generally try to get people to eat to their TDEE on eating days, but here are some things to consider that would make me fine with you trying 1600 calories instead of 2270:
1. Listen to your body. There is no reason to force yourself to eat if you aren't hungry. But definitely consider adding more food if that changes.
2. As I mentioned before, you are doing a lot of things that will allow you to be more aggressive. This is especially true when you factor in ketones. Your body has an added fuel source that most people don't tap into nearly enough.
3. Menopause impacts everyone differently. But I do think you are doing a lot of things that I would generally recommend anyhow. Controlling insulin and increasing physical activity are 2 big ones.
I hope this helps. There is a lot here to digest. Reach out if you have any other questions.
@@swaroopagone2779 Thank you for the kind words. I cannot offer specific medical advice. Definitely work with your doctor on this issue. It is also hard for me to say what is going on without knowing a lot more about your situation.
But I do have some thoughts.
1. Did you know what your blood glucose levels were before you started?
2. Blood glucose levels generally do drop with fasting. But this process can take time. There could be underlying insulin resistance that needs time to heal. Plus, fasting is very stressful on the body when you first get started until your body adapts. The stress response will cause your blood glucose to go up.
I do not know enough about your situation to tell you whether or not to continue. But there is nothing wrong with easing into things and starting off with a less aggressive plan. Or perhaps go on a low-carb diet for a while and deal with some of these blood glucose and insulin issues before diving into aggressive fasting.
I hope this helps shed some light on the topic. Feel free to reach out if you have more specific information to share. Be careful. Always better safe than sorry.
@@GrowGrayMatter Thank you! I will continue as I am. With so many fat calories logically I figured my metabolism wouldn't be affected, but that's major caloric deficit for me so it seems like my metabolism would decrease. As for sleep, I wake up every 1-2 hours with hot flashes plus I get up to pee 3 times since starting keto last week so it's not ideal.
I just found your channel and purchased your intermittent fasting course. Amazing information and I am learning alot. Did my first 36 hour fast, fueled my body now off to the gym to strength train.
I am happy that you are learning a lot and doing well. That always makes my day :). Reach out if you have any questions or need any support. I am here to help.
Headed to the attic to bust out the weights.
Always a good plan :). It doesn't have to be extreme or complicated, either. I have a trainer and a fancy gym now, but I lost my first 100 pounds using a 36$ set of resistance bands I bought on Amazon. Good luck!
Great info thank you 🙏 starting my journey my ADF and amazing story, very inspiring
Really good video! I've lost 20lb in a month! 72 hour fasting cycling and eating mostly meat and eggs, olives, Greek yogurt and cream when I refeed! Not getting sick of the same food! Apparently your gut biome changes and you crave meat ! So happy. So now I'll be adding strength exercises! Do loads of reps at low weight! Thank you so much! 😊
do you do a 72 hour fast every week? On your feeding days, do you eat 2-3 meals a day or OMAD and do you eat your TDEE in calories?
Congratulations on your AMAZING progress so far! You should be very proud :)
It sounds like our diets are pretty similar. I am always tweaking things, and currently I am ketovore. Speaking of getting used to things, I have really started to love Greek yogurt over time.
Adding strength training is so very important. It is a huge part of the programs that I use with people.
Here is an older video that will explain how much it can help you along with fasting:
czcams.com/video/GBS3Hf8YjHI/video.html
And my most recent video talks about other studies that show the same thing:
czcams.com/video/_e0bNFsSjw8/video.html
Keep up the GREAT work :)
I would like to hear this answer as well, Kelli. I personally try to get people to eat TDEE calories (or slightly above) on eating days, but I do know several people that are OMAD on their eating days.
I did a video where I covered the pros and cons of both:
czcams.com/video/ebw63MmKDM0/video.html
They are both aggressive. Combining the two is too aggressive in my opinion.
I hope that this helps. Reach out if you have any questions. I am here to help
I just started!🤞🏼🤞🏼
I wish you the best of luck on your journey :)
Hey there! It’s been 1 month since I started ADF. I am down 13 pounds in my first month from 261 to 248 pounds. I’ve lost 3% of my body fat and gained 1.5 pounds of muscle. I just wanted to thank you so much for all of the scientific based information you give in your videos. Could you make a video on what to say to people who say that this approach is unhealthy or harmful? Thank you so much!
Congratulations on your AMAZING progress. You should be very proud. You just made my day for sure :).
Here is a video I released last year about the safety of intermittent fasting:
czcams.com/video/cs11L21Wp5k/video.html
You could always share my personal transformation video with anyone that has concerns. I am living proof that this can be a safe and effective way to improve your health. Every health marker that I have has improved to normal. There is zero evidence that ADF did me any harm at all :)
czcams.com/video/-Zf6KnetG4M/video.html
I will add this topic to my list of video ideas. But feel free to reach out if there are any specific questions that you need "ammunition" to answer :)
Keep up the amazing work
I am three hours away from completing a 48-hour fast, after I eat my meal a very large meal. I will go right back into a 48-hour fast.😁
I hope that it is going very well for you. Keep me posted on your progress :)
I broke down to a new low of 201# today with a 48 hr fast. I've been doing OMAD, light duty curls, crunches, leg lifts and walking. I tend to have inguinal hernia issues a few hours after I eat. It's easily massaged down but I'm wondering if its an oxalate stone in my urinary track holding things up. It flares up when I cough.
Congratulations!!! I am happy to hear about your new low, but sorry to hear that you are having some health issues. I hope that everything gets sorted out and you are under 200 soon. Keep me posted
Dr Frank what is your view regarding insulin and it’s affect on fat loss. Because I watch the likes of Dr Fung and Dr Eric Berg who have a great emphasis on insulin and it’s impedance of fat loss. I’ve noticed you talk more about calories. What do you think?
This is a great question. I have a ton to say about this topic in the future. I will be making a course about low-carb/keto diets starting later this year, so I will be sharing lots and lots of what I find here.
I completely agree with them that insulin resistance is the key driver of all chronic metabolic diseases. I am also a huge fan of low-carb/keto diets as a therapeutic tool to deal with insulin resistance. I also think ketones are amazing and the huge majority of people would be healthier if they spent at least some time in ketosis on a regular basis.
BUT, there are problems with thinking that lowering insulin by reducing carbs is the only thing we need to worry about and that calories don't matter:
1. There are lots of things that cause insulin resistance other than carbs. Poor sleep, sedentary behavior, stress, consuming too many calories, and (perhaps most importantly) omega 6 fatty acids from the overconsumption of seed oils can all lead to insulin resistance irrespective of carb content in the diet. There are experts in the low-carb space that believe that low-carb diets are the treatment even though seed oils are the cause.
2. There are too many cultures, people, and studies that show that weight loss is entirely possible on a high-carb diet.
3. Most studies that control for calories and protein don't see much of a different in weight loss between low carb and low fat diets. I think insulin matters, but calories clearly matter too when you look at diet studies.
3. We don't get to defy the laws of thermodynamics. We have to be in a calorie deficit to lose weight. I will share many reasons why low-carb diets make that easier (controls hunger, restricts processed foods, changes in metabolic rate, excreting energy in the form of ketones, etc) but we still need to be in a calorie deficit. I already mentioned how plenty of people lose weight on high-carb diets. There are also plenty of examples of people not losing weight on low-carb diets because they are eating too many caloires.
None of this takes away from the power of low-carb/keto diets. I am a HUGE fan. I feel like the calorie camp and insulin camp are at war with each other, but I think they answer is that both matter a lot.
Sorry for the rant. Stay tuned for much more
@@GrowGrayMatter Great comment. I appreciate the detailed response. I agree with everything on here. I do recommend though a book called the obesity code by Dr Fung. I think you would like it.
@@Bot28111 It is a great read. Hearing Dr. Fung on podcasts is what drew me to fasting in the first place. I love so much pf what he does.
I think we really only disagree with the calorie piece. People like Dr. Fung don't think calories matter. I agree that lowering insulin helps a ton, but I also see the need to get into a calorie deficit. I think calories count, but you may not have to count them. Low-carb and keto diets naturally help people control hunger and eat less. This means that we are eating less without feeling deprived. That is where the real magic happens.
Fuzzyboss, Dr. Fung *does* emphasize the effects of insulin--but he also notes that overeating in non-fast days is the biggest single fasting error, so he does *not* ignore calories. Both are important factors.
@@elizabethkoenig5185 yeah i agree with that. I’ve seen some of his videos where he says to watch your calories too. I just brought it up because i didn’t hear anything about insulin on this channel.
OMAD works very well for me ….
That's awesome news. OMAD works great for a lot of people. The key is to find the plan that works best for you. I have gravitated towards doing 2MAD a few days a week now that I am doing fewer 36-hour fasts.
I’m doing ADF as you are, so what day do you do resistance training on….. a FEED day or a FASTING day….. and if on a FEEDING DAY….. to you lift before FEEDING….. THANKS ‼️‼️‼️🤜🏽
Hi Andrew. I train on feeding days. What works best for me is one moderate meal 60-90 minutes before I train and then I eat 2-3 meals after training.
Here is a video about how I designed my ADF plan around my training schedule:
czcams.com/video/OPdKtS5Cqr8/video.html
And here is a video about why I like calorie cycling and doing my training on my eating days:
czcams.com/video/6BcgfgVQLw4/video.html
I hope that these help. Let me know if you have other questions.
@@GrowGrayMatter …. Thanks…. I was really trying to figure out what was BEST…. Thanks again‼️‼️‼️🤜🏽
@@andrewscott2398 You are welcome. I hope that it works well for you. I have tried every combination, from training on fasting days to training after eating 3 meals on eating days. This plan is definitely what works best for me.
Will the alternate day fasting be the same
for women and men for weight loss?
Great question. Most of the women that I work with follow a similar ADF plan that I would use for a male. But the response seems to be a lot more individualized with women. It also depends on whether a woman is approaching menopause or not.
The best advice I can give is to trust your body. Women need to listen to their bodies more when it comes to fasting, carb intake, etc because of changing hormone levels. I completely agree that there are times during the uterine/ovarian cycles to be more aggressive with fasting, and times when it might make sense to tap the breaks a bit.
Here is a great podcast that will help you a lot:
drmindypelz.com/ep91/?fbclid=IwAR24SCuOkFkGdBqOmmDTYRn-6ojgrQ5jX1GwUJQw2vxFnhpVo1Zgr2TRD9k
I hope that this helps.
could you pls give us some links for resistance work with resistance bends? Can I go with it?
These were the videos that I used to lose my first 100 pounds, so I know that they can help you too :).
Here is a playlist with 3 full-body workout routines that use resistance bands:
czcams.com/play/PL7zPcraYKbGAMOBvZ9TD-uPozXBptFt7Y.html
Here is a playlist with resistance band workouts that focus on individual body parts if you want to do some more advanced workouts:
czcams.com/play/PLbGBfaAAWydWqaKr2CzrLinXuXzLkaqcI.html
Thank you!!
I hope that they help you as much as they helped me :)
@@GrowGrayMatter Thanks for those links!
You are very welcome@@elizabethkoenig5185
Bought dumbbells from Amazon for like 40 bucks.
That is all that it takes. There is no reason to make it complicated. Especially in the beginning. My 36$ set of resistance bands and a handful of CZcams tutorial videos helped me lost my first 100 pounds.
I have a fancy gym and a trainer now, but that is because I enjoy it. Moving heavy things and moving around more would still get me 50% of the way there :)
I noticed that after an intense workout I'm in lower ketosis, not higher. I looked it up online and apparently this happens a lot. I'm going to continue to workout, but I'm trying to figure out why this happens. My BG level also went up 6 points. I heard from multiple sources that exercises put you into deeper ketosis and lower your BG levels. Can you explain why the opposite is happening to me?
This is a great question. What you are noticing is very common. An intense workout causes your body to release stored energy because it is sensing a lack of fuel. This explains why blood glucose levels can raise during exercise. This is normal, expected, and a healthy response to a tough workout.
Your blood ketone levels will also typically drop during a workout. This is mainly because your body is using those ketones up for fuel. This is also not a problem.
I see the exact same response (BG up, ketones down) after an intense workout.
Exercise is still a great way to lower blood glucose and increase ketones over time. It is using up stored glucose so your body will get back to burning fat soon. Exercise also leads to adaptations that make you better at burning fat and ketones over time. It is a positive thing in the long-term even though you are seeing short-term changes that look bad.
This is also why I like to track both my blood ketones AND my breath ketones. There are several devices out there, but I use the Biosense breath ketone meter. The reason I like breath ketones is they aren't impacted by exercise the same way that blood ketones are. Myself (and several people I know) will see our blood ketones go down with exercise while our breath ketones stay elevated. This makes breath ketones a better thing to track around exercise.
I hope this helps
@@GrowGrayMatter thank you for the response, it was very helpful! I am almost 50lbs down and I will continue with fasting, keto, and exercise.
That is GREAT news@@amberlivesketo3145. Good for you! Keep up the amazing work :)
is it still possible to build muscle while doing ADF? Of course not like a bodybuilder but just a good natural amount when i hit my goal of 200g of protein on the days i eat? thank you
This is a good question. It is more difficult to build muscle in a calorie deficit, but it is definitely possible. I was able to add 15 pounds of lean mass while losing 180 pounds of fat while doing ADF. Multiple studies have shown that body recomposition (losing fat and building muscle at the same time) is possible. This is especially true if you have a lot of fat to lose and you are new to training. And other studies have shown that you can increase lean mass just by hitting your protein targets without even exercising.
I actually think that calorie cycling offers unique advantages over being in a calorie deficit every day. Here is a video where I talk about that:
czcams.com/video/6BcgfgVQLw4/video.html
I hope this helps.
Thank you for the answer!
@@Jozipp20 Always my pleasure
I've definitely been gaining muscle while doing ADF. I have upped my weight training, and can now do the same exercises with heavier weights and fewer rests between reps.