How to Retain Muscle During Weight Loss

TIMESTAMPS
00:00 Intro
00:17 Body Recomposition
02:14 Males vs Females
02:54 Nutrition
06:30 Resistance Training
08:06 Cardio
12:37 Practical Recommendations

STUDIES

ONLINE COACHING & CONSULTING

BOOKS & TRAINING TEMPLATES

COURSES

SOCIAL MEDIA

[CredituR]

100% solid info. Down 60+ pounds since this past summer my body fat % has steadily decreased while my muscle mass has steadily increased. It is so important to keep protein intake high while cutting to preserve/build muscle. The whole point of losing weight is to lose fat, not fat + muscle. If you are not taking your protein intake and strength training seriously while cutting weight, you are doing yourself a disservice. You can take 2 people with the same height and starting weight & body fat % and have them both lose 20 lbs and depending on their protein intake, they could both be very different body fat% by the end even though in theory they lost the same amount of weight.

[naughtiousmaximus]

I am pretty much building muscle while on slight deficit. My body visibly changed for the better.

[joeldichter]

Greek yogurt + protein powder. A great protein desert

[reganbond]

Unbelievably clean presentation. This one is getting saved. Bravo.

[jf]

1 hour of cardio, is typically about 1000 calories, for me. I have found it to be PHENOMENALLY successful. But it is WAY more effective while also dieting. Literally 3x faster

[lexer]

I started watching this video with the intention to better my plan and gain some knowledge. But I guess I’m doing everything right. I was at 266lbs (I’m 5’10”) January 9th. Now I’m 230lbs march 31st. This video is absolutely right. I have lost a lot of weight and packed a lot of muscle. I’m more toned. I’ve been losing 3-4 pounds a week. High protein intake. Whole Foods. No sugars, specially added sugars. All complex carbs. I eat about 1500-1900 calories a day. Yes, I’m at a bigger deficit than I should be. But it’s worked out. I guess I depends on the person. I’ve still gained muscle and lost a lot of weight. The only thing I lack is enough sleep. I get about 6-7 hours a day

[fkrbueh]

Bear in mind that if you do lose muscle mass with weight loss you can quickly gain that muscle mass fast. Just look at malnourished afticans after a famine. No big deal losing a bit of muscle.

[jenniferg]

This is excellent! I have watched so many videos on these topics as my current goal is to lose weight while maintaining or increasing muscle. You cover it so clearly and from a purely scientific, research-based perspective. Appreciate the articles! Thank you.

[oreginol]

I love how in depth this is, while still teaching us the basics. This is truly an amazing and very informational video.

[tripik]

Bang on for every point. One of the only channels with no bs info.

[brettw]

One again, a very informative video on this subject. You really do make it so simple, especially about the 'cardio' part. I am one that would always think that I'd have to perform more 'cardio' even in a deceit to reduce body fat. As you mention, that 'the diet' has more of a profound effect if this is your #1 goal. Thanks again for quality information.

[Jakereviewsall]

I got up to 320ish, I focused on weight loss and mostly low carb, and got down to 243, last month I switched gears to muscle building while still slowly losing fat. This last week I slowly started introducing a few carbs back but better choices and still no sugar stuff. According to these calculations I should be eating over 300g of carbs a day and that is a lot when I have been eating 20 a day.

[kaiserfakinaway]

I've seen hundreds of videos and this video just boiled it all down into just 15 minutes? That's outrageously good!

[johnnyg]

This channel is way undderated . very informative and specific, Kudos brother!

[leasofie]

The conciseness and explanatory nature of this video was so pleasing to me, thank you, I got everything mentioned in the video without a struggle <3

[XIconic]

Hand down the best evidence based guide and theoretical discussion on losing weight/build muscle I ever came across.

[ewitdakey]

this 100% the best video on this topic you provide accurate data and sound logic without the extra annecdotal fluff you usually get from fitness influencers. thank you so much.

[foxdogsst]

Disclaimer, there's only so low in bodyfat % each individual can go before the body will certainly dump muscle mass. The body doesn't want to carry around extra weight if it doesn't have to, especially in a low calorie lifestyle. As a person who is natural leaner..my muscle mass directly follows my overall weight and performance will likely decrease in a deficit. A long time ago I was told muscle burns fat, meaning the more muscle mass you build the more fat will be burning naturally. However, it takes a long time to build muscle mass. Women generally carry more bodyfat, so that's likely why they retain muscle, it all relative. 👍

[BuzzFish]

I started to gain weight after covid and just didn’t stop til last November when I ended up at around 260lbs I’m 6’1 and I’ve been lifting for about 2 years so my bench press was already close to my then body weight. I decided to try cutting the weight down and I went from 260 to 218 over the course of 5 months. I could’ve used some of these tips! Ended up losing some muscle in the process, I think a bit over a pound. We’ll rebound though! I love seeing these stories so I thought I’d drop my own.

[tessacarstairs]

exceptionally well-done! Love your content. Subscribed. Glad to find a channel that doesn’t use sensational thumbnails and titles to clickbait!