Can You Lose Fat and Gain Muscle At The Same Time?
Welcome to the one day at a time podcast with your host and the future leader of The Republic Of Wales, Sveldfjer. Now this might be the only podcast in the world where you actually have to reduce the speed instead of increasing it. However, what I wanna get over to you is that the past is gone. The future doesn't exist. So if you wanna make the most of your life, you've gotta make the most of these moments every single day.
Speaker 1:And this podcast is gonna help you live a healthier, more fulfilled life, hopefully, giving you some wisdom to take away every single day. So I'm gonna shut up now so you can get on with listening to the next episode. Good morning. Let's get straight to it. Can you gain muscle and lose fat at the same time?
Speaker 1:That is the question we all wanna know the answer to. So I've had a look into some research studies and, to see what it says okay so let's have a look at this first study in 1998 it looked at resistance weight training during calorie restriction if it enhance sleep body mass weight maintenance. So, there was four groups. There was just the control group, which pretty much did nothing. It's like, you know, just normal day to day stuff.
Speaker 1:There was the group that were in a deficit. They were in a thousand calorie deficit, but we don't know if they were a deer into it, so we can assume maybe they were eating a bit more food than the the other people thought. So maybe their deficit was between 500 to a thousand. Then we had the diet, so deficit plus weight training, and then we just had weight training and maintenance. And what this study showed is really is if you're just in a deficit and you're not doing resistance training this group they lost one kilogram of muscle mass and they lost about three kilograms of fat mass okay so not ideal to lose a kilogram of muscle I think it was a ten week study.
Speaker 1:A kilo of muscle lost hard to it's hard to gain a kilo muscle guys okay so we don't want lose it. The group that did a diet and resistance training, they actually lost nearly four kilograms of fat, so one kilogram more fat, and they actually gained about half a kilo of muscle as opposed to losing a kilo. So there's a 1.5 kilogram difference in muscle mass. And as you know, when you look at the fat masses, you know, it's one pound one kilogram more fat mass lost. So that's clearly telling us, hey.
Speaker 1:If you do resistance training and you're in a deficit, you're you're gonna likely is gonna lose more fat, and you potentially can gain bit muscle. Okay? Then the group that just did resistance training and maintenance, they managed to gain just over a kilogram of muscle mass, they lost half a kilo, so 0.5 kilograms of fat mass. So this is kind of what we would call re comp, people who are re comping so they're kind of trying to gain muscle and lose fat at the same time. As you can see though over ten weeks you know losing a pound of fat I think that's what it is.
Speaker 1:Like, you know, just over a pound of fat isn't really gonna make any notable difference to you definition wise. And gaining a kilo of muscle over ten weeks, you know, decent amount of gain in line with what we expect from a resistance training over about two to two to three months, especially because this is in beginners and obese individuals. So they've got a better the starting point, they kind of adapt better to the start, so the results are better quicker. In experienced lifters, you probably wouldn't see results as good as this. So that's why it's important, guys.
Speaker 1:Like, you wanna get leaner, if you wanna show more definition, the deficit is the way to go with a structured strength training plan because you can lose fat and you can hold on to muscle maybe maybe gain muscle. But then it was another study 02/2009 and this looked at a similar one right. It looked at control diet, diet and training and then training and maintenance but in older women obese older women. This study they did eat less protein like far less protein as a percentage of calories so that's why the differences are going to come up when I explain now. But overall similar kind of pattern.
Speaker 1:So diet only they lost 0.7 kilograms of muscle mass, and they lost three kilos of fat. And then the diet plus weight training, they actually lost 0.3 kilos of fat, and then, you know, lost three kilos of 0.3 kilos of muscle and then lost three kilos of fat. So same fat loss but half the muscle loss of the diet only and the training group of maintenance they gained a slither of muscle and gained a slither of fat mass. Okay? But the difference here is protein intake much lower than the previous study.
Speaker 1:And again, similar type of person obese or untrained older women, similar demographic. Now the next study I wanna show is gonna show the importance of protein so as you can see I'm hypothesizing that the main difference there is because of the protein intake. Well there's another study and the study showed after four weeks okay a group was in a high protein group a group was in a low protein group okay the high protein group lost 4.8 kilos of fat and gained 1.2 kilos of lean mass the low protein group lost 3.5 kilos of fat or less and gained only 0.1 kilo of muscle mass okay so a significant difference in muscle mass and actually a difference in fat mass as well so when we look at that high protein group, the total weight difference is the same. Total weight has gone down by the same in both groups, but the difference in the composition of the weight. So there's more fat gone and there's more muscle gains.
Speaker 1:So that's, you know, you're getting, it's better for your body fat percentage, you're gaining more muscle and you're losing more fat. That's a true recomposition. That's when you're truly seeing significant changes in the body because you're losing more fat, you gain a muscle because high protein intake was taken. At the protein intake that the macros app we've got is going to give you, that's the same as what the study shows. Okay.
Speaker 1:So in simple terms, really simple and exciting terms really is, yes, it's possible. We can gain muscle and lose fat at the same time. If we hit our protein intake, if we follow the structured strength training plan that's called progressions, which is what you're learn over the next five weeks. Okay? And if your deficit isn't too big, it's exactly what we do with the app.
Speaker 1:The app is controlling deficit. If you're losing weight too fast, it's gonna adjust it. And if you're not losing it fast enough in terms of, like, if there's no movement, it'll it'll it'll adjust it as well. Protein always remains at the level it needs to be. So that's the exciting news, guys.
Speaker 1:And if you I gotta cut a blocked nose. I don't know if I'm getting ill again. I don't know what's going on. Like, I know you can go in other places. I'm in one place.
Speaker 1:I'm just getting ill again. But do you know what I'm feeling? I'm feeling really inflamed. My body is very sore because I got given the plan you guys are gonna start on Monday earlier in the week by Paul and David. And I didn't take and I, you know, I had a phone call with them later on in the week to go over it.
Speaker 1:But I didn't I didn't ask them about the training plan, so I just did it. So I got given it, and I just did it on Monday. And the soreness I had the next day was absolutely crazy. Like, I literally couldn't move. It wasn't good level of soreness.
Speaker 1:Okay? And that's what you get for doing a training plan without proper instruction because I did the wrong thing. I did all four sets, all four exercises, a % maximum effort. Actually, that's exactly what we shouldn't be doing because that's what you're gonna be guys, you're gonna be doing. You're gonna be building up the volume.
Speaker 1:So you're gonna be in half that volume for week one and grow slowly, gradually in increasing the volume over the weeks because we don't want you to be you don't we don't want soreness to be so bad that you feel kind of like ill from it, you know, so inflamed. You're like your body's like, what's going on? I am broken. And you feel ill and inflamed and hot. Okay?
Speaker 1:So we don't want that. So the good news is I've done a mistake for you. Please do not go all in on that plan and do all four exercises, all four sets. Follow the instructions starting Monday. I'm excited to go through where the workouts look awesome, and I've done them, and they are awesome.
Speaker 1:And I can't wait to see the gains we make in five weeks, guys. I know you might think, it's only five weeks. Our strength, if we can get our strength up 10%, fifteen, I know we're gonna put a number on it, but if we can just feel stronger, knowing we're following the plan and we get stronger, what a feeling that is. What a feeling. So guys, a lot of you are gonna be like, should I go to maintenance?
Speaker 1:Should I still lose fat? For some people, the guy will say to you, go to maintenance, energy, put the extra calories to good use and hit the big workout time. Let's get strong. See how strong we can get before Christmas and it makes a big difference in your mental health as well. I am pumped, I am pumped.
Speaker 1:The challenges in the year And, yeah, there's nothing else for me to say today, guys. My I have got a blocked nose and this voice you know, it's a surprise he talked ten minutes, blocking was quite hard, just to let you know. But I'll have more poems for you soon, guys. If I can't, if I can't do voice notes, I'll write you old poems. Let me know what you wanna write about.
Speaker 1:I'll be creative. But any questions you got about strength training and all this stuff, do message them in so we can cover them. But Monday, strength workout. Monday, expert strength q and a. Okay?
Speaker 1:That's what's happening. So on this weekend, do not go mental. Okay? Don't go drink 10 pints and loads of cocktails and out until 4AM and then wake up Sunday regretting it. And Monday you go, oh, no.
Speaker 1:I don't wanna do it. I'll I'll start next Monday and you're a week behind just because you couldn't say no to that friend that always gets leathered. Okay? Let's have some self discipline and self control this weekend to make sure that we are gonna hit Monday hard. Have a drink.
Speaker 1:Enjoy it. You don't have to go crazy, though, do you? You don't. Honestly, you don't. You can enjoy and have moderate amount of drinks.
Speaker 1:I know it's mental. It's shocking. It's absolutely shocking news to the British public, but we can do it. So please, please, please, please be be % for Monday. I wanna see a big turnout on Monday, and, I'll be there getting killed in the workout where I am.
Speaker 1:But, guys, guys, enjoy today. Focus on today's till Friday. Remember that. Hopefully, all of you who've got the new journals are using it. Weekend, enjoy it, and let's go big on Monday.
Speaker 1:Adios, and I'll see you in the workout on Monday. And that is it for today's episode. So hopefully, you took something away from it. If you didn't, here's what need to take away. Stop wasting time on social media.
Speaker 1:Stop wasting time gossiping. You've only got a day to live. Today's the only day you ever have. So if there's anything to take away from this podcast, even if you can't understand the word I say, even if you didn't resonate with the wisdom I try to deliver, this is a reminder of you daily to live one day at a time. Give your moments meaning today and don't be fooled by thinking you've got unlimited amount of days but if you can make the most of today I'm telling you you'll have a fulfilled life so enjoy your day and hopefully I'll see you back tomorrow.
Speaker 1:Do daily to live one day at a time. Give your moments meaning today and don't be fooled by thinking you've got unlimited amount of days. But if you can make the most of today, I'm telling you, you'll have a fulfilled life. So enjoy your day and hopefully I'll see you back tomorrow.
