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Fat Loss And Muscle Gain Mastery {Body Transformation Masterclass With Martin Silva}
Manage episode 444254768 series 2952348
In this podcast episode, Martin discusses the challenges of simultaneously building muscle and losing fat. The key insights are: - It's not possible to "turn fat into muscle" as they are different types of tissue that require distinct processes. Some individuals like beginners or those with significant fat to lose may be able to build muscle and lose fat simultaneously.
For those already lean, it's highly unlikely to achieve both fat loss and muscle gain at the same time. To optimally build muscle, a calorie surplus of around 5% above maintenance is recommended. Tracking progress with a DEXA scan and aiming for a 2:1 ratio of muscle gain to fat gain when bulking is advised
Building muscle should be the primary focus, aiming for 1-1. 5 pounds of muscle gain per month. Alternating between surplus and slight deficit periods can maximise muscle growth while minimising fat gain.
Tracking food intake and calories is crucial for effective muscle-building and fat loss. A patient, methodical approach centred around building muscle is advocated, with a focus on discipline, support, and tracking progress.
00:00:00 - The Balancing act of Building Muscle and Fat Loss
00:01:20 - Building Muscle and Losing Fat Simultaneously
00:02:59 - Muscle Building and Fat Loss Dynamics
00:04:55 - The Sweet Spot for Lean Bulking
00:06:43 - Realistic Muscle Gain Expectations
00:09:04 - Building Muscle Boosts Metabolism
00:10:45 - Simple Surplus Formula for Muscle Building
00:11:48 - Calculating Calorie Surplus for Muscle Building
00:13:13 - Sustainable Weight and Muscle Gain
00:15:07 - Balancing Muscle Building and Fat Loss
00:16:15 - Sustainable Approach to Weight Loss
00:18:31 - Tracking Weight Loss and Building Muscle
00:20:01 - Structured Workout Routine for Muscle Building
Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:
https://mailchi.mp/1fe353b57501/level-up-7-day-challenge
Connect with Martin Silva: (Social media handles, Website - hyperlinked)
239集单集
Manage episode 444254768 series 2952348
In this podcast episode, Martin discusses the challenges of simultaneously building muscle and losing fat. The key insights are: - It's not possible to "turn fat into muscle" as they are different types of tissue that require distinct processes. Some individuals like beginners or those with significant fat to lose may be able to build muscle and lose fat simultaneously.
For those already lean, it's highly unlikely to achieve both fat loss and muscle gain at the same time. To optimally build muscle, a calorie surplus of around 5% above maintenance is recommended. Tracking progress with a DEXA scan and aiming for a 2:1 ratio of muscle gain to fat gain when bulking is advised
Building muscle should be the primary focus, aiming for 1-1. 5 pounds of muscle gain per month. Alternating between surplus and slight deficit periods can maximise muscle growth while minimising fat gain.
Tracking food intake and calories is crucial for effective muscle-building and fat loss. A patient, methodical approach centred around building muscle is advocated, with a focus on discipline, support, and tracking progress.
00:00:00 - The Balancing act of Building Muscle and Fat Loss
00:01:20 - Building Muscle and Losing Fat Simultaneously
00:02:59 - Muscle Building and Fat Loss Dynamics
00:04:55 - The Sweet Spot for Lean Bulking
00:06:43 - Realistic Muscle Gain Expectations
00:09:04 - Building Muscle Boosts Metabolism
00:10:45 - Simple Surplus Formula for Muscle Building
00:11:48 - Calculating Calorie Surplus for Muscle Building
00:13:13 - Sustainable Weight and Muscle Gain
00:15:07 - Balancing Muscle Building and Fat Loss
00:16:15 - Sustainable Approach to Weight Loss
00:18:31 - Tracking Weight Loss and Building Muscle
00:20:01 - Structured Workout Routine for Muscle Building
Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:
https://mailchi.mp/1fe353b57501/level-up-7-day-challenge
Connect with Martin Silva: (Social media handles, Website - hyperlinked)
239集单集
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