How to build muscle and lose fat.

We're going to go over how you can build muscle and lose fat at the same time. Now, this isn't going into the bodybuilding realm. We're not going to get you ready for a comp or get you massive. This is just more for the people that want to look good. Tone up a little bit and just have a better body composition.

Welcome back, friends. So yesterday we are talking about building muscle and losing fat at the same time something I'm sure a lot of you have tried in the past or want to try maybe in the future. Just before we get into it, I guess if you're new to our podcast channel page, anything like that head on over to our website and we do have a fair few free things that you can download that will help you with yours. Health, nutrition, fitness. I guess probably the most important one that would relate to this podcast would be ours. Kicks out a guide that will cover just calories and macros and everything like that. And if you're not understanding that in this podcast, then go over and download that and that will be super helpful and just tie everything together nicely. And if you do download some nick, you'll end up on our email list so Mac and I are posting much. Tips all sort of in-depth detail posts anymore on health and nutrition. Just because it doesn't get viewed as much. It's a bit hard to get all that information into a small post, so we are doing more through our email list and on our website. So if you want all those tips, all these goodness or little Nuggets that you can use for your health and fitness journey, make sure you go over. Download anything for free and you'll end up on that email list. Yeah OK, so get some for free and you get even more for free. Once you're only yeah cool awesome, so building muscle and losing fat at the same time. I think this is everybody's goal no matter what they say weight loss, but that all they want to do is look better, and that's understandable. It is what it is, so we're going to go a few different things. We're going to break it up into an exercise portion and a nutrition portion. Now, you can't just go. Oh well, Jack said this, so I'm just going to do what Jack said it is combined. These are intertwined, although we're breaking it up and talking about an individual, you can't just do one bit without the other.

And then we've got a bonus topic at the end that is going to type all in together. And if you do that bonus topic then you'll get better results faster. Yeah, cool so. Then he goes yeah yeah alright so exercises first and I feel like this is where most people stuff it up. Most people will associate fat loss with the type of exercise or workout anything like that where fat loss has nothing to do with the type of exercise you're doing has everything to do with the food you're taking in. Yeah, OK so. I don't think that any certain exercise is going to. Lose fat better than any other where it's you can do any type of exercise and still lose fat, but it comes down to what you put in your mouth, but it doesn't matter a lot when you're trying to build muscle with that type of exercise you're trying to do. Yeah, OK, so you need to stimulate your body properly. So I've broken this down into four different sections. The first one is stimulus, so we've all heard the saying of especially from bodybuilders and that sort of stuff where cardio ruin your gains mill. And it is true to a certain extent. So if you're doing a lot of cardio, running, jumping, sprinting, hit sessions, your body wants to be lighter because it's doing all those movements. The heavier it is, the harder it is to do those movements. Types of exercise. So your body you're going to stimulate. Your body to lose weight so muscle growth doesn't come under that, and that's where most people get it wrong. If you're not doing the right stimulus and you might be losing weight, but you could be getting bigger because your body is storing fat, but you're losing muscle tone. All that sort of stuff, again, the wrong stimulus, so we want to stimulate the body with weights. All that sort of stuff, time under tension loading up the muscles, all that sort of stuff which indicates your body OK.

I'm going to be under this load for a while. I'll put on muscle to adapt to it rather than lose muscle and. Uhm, that doesn't come down to just walking into the gym, seeing a dumbbell and barbell and going. I'm going to get massive just by lifting it again. The right type of stimulus is going to get your muscles growing in the right way. Uhm, and that brings me to the next one. So obviously you're doing the right stimulus. You're not doing too much cardio again. Still a good combination to have in there, but comes down to the exercises next, so compound movements are what you want to be doing. And that means bench pull-ups. Uhm deadlifts squat, barbell squats yeah, not assisted in a machine so they're full range multi-joint compound movements and the full range is the keyword I want to get there as well so a lot of people can't do a full range back squat because of mobility. Hip issues, flexibility just not knowing how to do it technique-wise. All that sort of stuff so again it doesn't matter how much. Load is on the barbell. It's more about the range. So and this is backed up by studies. So studies have shown a full range full-depth down up, hitting the proper technique and cues and everything you need is going to build more muscle than loading up the barbell and going. And we've all seen those people in the gym. Those sort of squads does absolutely nothing. So although there's not a lot of weight on the barbell, it's worth taking the time and working on your technique and flexibility, mobility, whatever you need to work on to get those full-range movements. Same with your upper body K. If you're seeing your destiny very restricted, you're not going to be able to pull and retract your shoulders back or press all the way forwards. So again, you're limiting yourself on how much you can grow just by your flexibility and mobility.

Now brings into how many reps sets all that sort of stuff. Anywhere between. Say 5 and 30 reps. So back in the day, especially when I first started in my bodybuilding days, it was if you did any reps over 10 you're gonna lose all your games. What does that makes no sense, but it was just the go so it was always you had to be around 8 reps range? Otherwise, you're going into cardio or if you go below that you're going to the strength realm and there is a little bit. To have in that light, there's a little bit of truth, but not much, yeah. So there are some really good studies coming out now that show that you can do any sort of stimulus to your body, and it's going to create muscle growth as long as you're recovered properly. Eating the right amount and all that sort of stuff. So anywhere between sort of. Come with us. I8 and 30 is a good range, but again a progressive overload is still needed in that program. You can't just go OK, I'm going to do 8 today. today. tomorrow 15. Yeah, light-heavy medium. Your body isn't going to be able to adapt to those. Whites and it's not going to send the right message is to go OK. I'm under this load for a while so I'm going to build muscle to adapt to it. So again, anywhere in between there. But again, the program is very important on having the right range in there. And then consistency, yeah, everything like everything. If you're only going to the gym once a week and you know doing a full-body workout once a week, it's not enough stimulus for your body to go OK. I'm going under this sort of load. I'm going to build muscle so I can adapt to it. Yeah, and when that does come down to your program as well. A good program is going to help you build muscle and you don't give the right amount of rest in between the right amount of stimulus each week. Type thing. So yeah. Feel like I sort of carried on a fair bit. There always does. God got a bit lost so here are my 4 tips for exercising to make sure you're doing the right type of workout. Full-body movements. Yes, add a few accessory isolation exercises but focus on the compound full-range reps.

Progressive overloading them. Yes, progressive overload with your Rep range and your program and then be consistent with your program and give it enough time to be consistent. Four weeks is not consistent. 12 weeks is probably the minimum program at good programming would be 12 weeks, but you'd almost allow 24 in a proper program, so given enough time as well, be patient, right? That's my me. I'll show up. Yeah, I'll let you go. OK, well I'm going to just carry on from the consistency point in the nutrition aspect of things. I guess if you are trying to build muscle then your body needs more fuel, so you're building something you used a really good analogy earlier, like. The house one they have a dirty analogy. So if you have all of the things that bricks and wood and whatever to build the house, but you have no builders then the house isn't going to get built. So the same thing goes. If you've got like. A program and you're eating like a little bit, but no one's giving you directions and structure then you're never going to be able to build the muscle and. And I lose the fat gets stronger. What else doesn't get finished? Yeah, so consistently you have to consistently eat whatever your calorie target is. So if you're trying to build muscle and your calories would be higher than maintenance. If you don't know what maintenance is, then you should just start tracking your calories to start with. So maintenance is essentially the calories you would eat for the rest of your life. If you don't want to change body composition. So like a happy place, something you can consistently eat that doesn't make you lose weight or gain weight, so you just stay. There, so once you find your maintenance calories then you would look at adding more calories. If you're trying to build muscle, because when you think about it, if you're building muscle, you'll like tearing the muscle fibres, so you need. It takes uses more energy for your body to repair those muscles. And also. In gaining more muscle, just having more muscle costs your body more so you burn more calories just existing.

If you have more muscle than fat. Yes, so I guess. Start by finding out your maintenance, then slowly bump up your calories every fortnight or so, maybe, and then you should also be able to notice an energy change. If you're trying to build muscle and stuff, then you'll be doing like Jack said, weight sessions and things like that. So as your program progresses, I guess so should your calories, but that's why having a coach or a coach for each nutrition and fitness is beneficial 'cause they can work together to help you progress. In both areas, rather than just trying to do one and leaving the other one. To float over here by itself, you know, because that gets you nowhere. Uhm, and just on that, I like to use the car analogy. We seem to use cars a lot. Yeah, as PTS for analogies, but you're trying to turn a V6 car into a V8 so that V8 is going to use more petrol, more high-quality petrol than the V6, yeah. You're trying to upgrade the engine in your body, so it requires a lot more. The detail in the fuel and more fuel to get that body. And if you're just trying to run it off a four-cylinder. Tiny little car on the fuel on that you're not going to get anywhere? Yeah exactly. And also on the consistency thing. I guess you like the word consistency. Take it so literally like you can't. Eat more calories. I don't know four days a week and then decide that you've eaten a lot. So you're going to cut it back and eat like 1500 calories for the next three days, 'cause you feel guilty. Like if you're building muscle, you'll be training hard, so you need to eat hard I guess. And if you're doing that, if you're eating like I don't know. 3000 calories. For four days and then. 1500 for the rest. Then you are probably not actually in much of a calorie surplus in the end, like over a week. So consistency is key for anything muscle building or weight loss.

You have to be consistent so your body can adapt and achieve what you wanted to achieve, yeah. Cool, that's all I've got. Uhm, I just add one thing. There is protein. Oh yeah, protein is the building block to your muscles, so you need to sort of like said, you need to dial in that fuel. So generally it is sort of cutting back on the carbs and fat and adding in more protein. So you still match your calories to the right amount. But adding in more protein in there as well is very key. Yeah, your muscles can't build without protein. Yeah, and I guess that leads protein will lead into the recovery part. Anyway, so recovery you can't. Your muscles can't build, get bigger and do what they need to do and get ready for the next session without recovery. Yeah, and the biggest thing in there. I think you all know what it's going to be is sleep. So sleep is the biggest thing. I say this every single time it comes up. There are so many studies between. Sleep and recovery and even sleep and muscle growth. You cannot grow your muscles without decent sleep. That's where you get yourself a whoop. So you can track it because lucky calories you can't actually. Track what you don't know or you can't improve on what you don't know. So if you think you're sleeping, OK, that's not a good place to be thinking that you sleep well. You need to know how well you are sleeping so you can improve on that so your recovery gets better. Uhm? And then obviously hydration is in there as well. If you are very dehydrated, your body can't move fluids throughout your body, and those fluids contain the proteins and go to your muscles, and that's what you need. OK, so hydrating as well. Uhm, one thing back in my book bodybuilding days back when I was living in Townsville. One thing I didn't realize at the time.

But a lot of body bills I hang out with. They did like it a lot. Like yoga and Pilates and that sort of stuff. Yeah, and, weirdly, they do it, but I'll join him. I enjoyed it 'cause? Sorry, instructing that sort of stuff back in the day, but I realize now they would do it after work out so they would go from that fight and flight mode into a relaxed state. Yeah, but still be moving their body. I remember one hour ago as it did it. He just said how key it was to his muscle growth. Yeah, so you know you do that big hard session. Your body is just pumped up but then bring it out slowly and do yoga stuff like that. Keeping your body moving just allows your body to recover a lot better because you're in a calmer state and your body can do what it needs to recover to recover your muscles. Yeah, I guess it's like your pretty much-taking control and. Flicking the switch from fight or flight to rest and digest like you have the power when you do that, yeah your body can't recover in that fight or flight mode. It's gotta be in rest and digest. Uhm, now we could carry on about sleep and let's sort of stuff, but I feel like you could just go back and listen to one of our other episodes. Yeah, it'll be somewhere everywhere. So yeah, I think we should just sort of end with a couple of the biggest mistakes we see. Yeah yeah. So what was the first one? So under eating and overtraining? Yeah, so you can be doing the right program, but then you know. Muscle doesn't need if you're doing it right. It doesn't need a whole heap of stimulus to grow up. So what we and I are guilty of this as well. You like, I feel good so I'm just going to do ampm sessions. Yeah, and ends up too much and your body hasn't got time to recover. It hasn't got time to rebuild those muscle fibres and all that sort of stuff. And on top of that you like well, I'm feeling pretty good. I've got a little bit of energy, so I'll eat a little bit less. Yeah, and then all of a sudden you're jumping

on the scales.

Scales will go down start, but your body composition goes up so you. Your body is storing more fat and you're not building any muscle, yeah? Which is the opposite of what you want, and that's why it's a good idea just to throw at it. If muscle gain and fat loss is your goal, you made it through the scales out. Yeah, 'cause they're gonna lie to you, it's. It's almost opposite on the scales. Watch your channel chief because muscle is more dense than fat. Just to clarify, 'cause like we didn't even cover that. Yeah so muscle fights like a good, dense, strong muscle, it doesn't have to be big, but a good muscle is a lot heavier than that, yeah? And so I said, your scales are going to lie and. Not lying, they're just going to tell you putting on weight, and that's freak. Some people out. And wait, maybe isn't the goal that you should be chasing. Yep, yeah. Cool, So that is all we have for you. If you feel like we've missed anything or we could talk a lot more on each one of those topics, again, I could probably do an episode on each four of mine. Hit us up, let us know. Give us your questions up, and as always, you can reach out on our websites if you're not sure where to start or you like I get it, but what do I do? Help me head over to our website where you can have a discovery call and we can chat with you in person. And go over your goals and see where you going right and see where you going wrong and point you in the right direction. Yep, and make sure you get some free stuff & up to our email list as well

@jack_insitubody

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