How to Lose Fat and Build Muscle at the Same Time

Find out how you can lose fat and build muscle.

Timestamps
0:00 Introduction
1:00 Exercise and growth hormone
1:14 How to lose fat and build muscle at the same time
2:37 Fat and your energy levels on keto
3:12 Fasting, fat loss, and muscle gain
4:20 The importance of electrolytes for fasting and exercise
5:09 How to bulletproof your immune system (free course)

In this video, we’re going to talk about how to lose fat and build muscle at the same time.

Exercise is responsible for about 15% of fat loss. Dietary changes make up for the other 85%.

While your diet makes up the bulk of your fat loss, it’s still important to exercise.

The key to building muscle while losing fat is to increase the intensity and volume of your exercise.

If you’re on keto and aren’t exercising, you will stop gaining muscle and possibly even lose muscle mass.

Keep in mind that you need plenty of recovery time and sleep after exercising. If you overtrain without recovering, the benefits of exercise reduce significantly.

Exercise can stimulate growth hormone up to 700%—which helps you build muscle.

The lower your carbs, the more you will lose weight because your insulin level will lower. But, insulin is also essential for the growth of muscle. If you increase your carbs to build muscle, you’ll also stop losing fat. So what can you do to both build muscle and lose fat?

Increasing your protein can help increase insulin without stopping fat loss—if you get the right balance. Try around 8oz of protein per meal.

Fasting is the most important thing for losing weight because it brings your insulin levels down. If you’re doing intermittent fasting, you can handle more protein without cause fat gain. Fasting can increase growth hormone by up to 2000%. Just make sure you have 1-1.5 tsp of sea salt and plenty of potassium and magnesium per day while fasting, or you won’t have the energy to exercise.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching. I hope this helps you start losing fat and building muscle at the same time. I’ll see you in the next video.

[JT-ufpr]

I did 21hr fast 3 hr eating window for 6 months . Waist went from a 38 to 32 . Mega energy around the 19 hr fast at the gym with Burts of strength. Skin glowed. I would fluctuate around 1500-2200 calories a day . Protein around 140 -200 . Fiber 30g, fats around 70g. Kept my carbs under 100g. Walking 6 miles everyday.

[Absolomthecarnivore]

I can confirm. I have done this exact protocol for the last one year and a half and I was able to lower my bodyfat from 19% to 12%, increase my muscle mass couple of kg's while maintaining pretty much the same weight. What doc is saying is true body recomposition. 100% works!

[nikky]

God bless you Dr. Eric!…people are out there making millions sharing weight loss and fitness techniques and here you are sharing your knowledge and expertise for free on YouTube.

[tysimon]

In 5 minutes this gotta be the best and clearer explanation ever made for muscle gain, fat loss, keto and IF all combined lol

[chalminho]

I've read books about this that make it overly complicated. Providing that much detail while being clear and understandable to anyone who pays attention in just 5 minutes is simply brilliant. Congrats Dr Berg!

[jamesmiller]

Thank you again Dr Berg....this is spot on....I am 72, serious weight trainer since 1969 foot 9 at 174, heading for 165 process takes real time ...added 18-6 fasting and yoga 2 years two were game changers...treat your body like you are going to live forever, remember it is the vessel for your mind and soul....

[doodlebibi]

Dr Berg 😍😍😍 just wana tell you I’ve lost 27 kg since I started watching your videos and implementing it in my daily life. Thank you so much 🙏.
Watching from Mauritius

[Hootyhoo-jqvq]

This guy is a godsend. I mean really...where else could he come from? Thank you, graciously.

[MarcTheMessenger]

I did this with 20/4 IF and heavy weight lifting 5 days a week.. the weight loss was slow because gaining muscle weighs a lot of weight. Lost 37 pounds in 4 months

[dianecooke]

Hello Dr.Berg, I have been on
So many different diets my whole adult life.. I recently turned 60 years old this year and I was 305 pre-pandemic 2020.. after the loss of my granddaughter and my brother in December I knew I had to do something.. I went on the intermediate fasting diet in January I’m down to 272 the last time I weighed which was a week ago.. there’s so many things I want to learn about how I can lose weight faster and keep it off ..I watch your videos and I read about nutrition as much As possibly .. I hope I will be sharing my story soon of my weight loss journey.. I found it is a life change not just a diet.. I have struggled with food addiction sugars and sweets are my go to when I’m stressed..I’m sharing this because watching your videos has help me tremendously. Thank you so much!

[lilianlyteziah]

More grace to the ones who are here hoping to shed off the weight, you are almost there.Thank you Dr.Berg

[MrWarhead]

Even a non dietician, sportstrainer, or med can understand this. Your explanation is great. Reflects on how much you really know about the topic.

[dRaevyn.]

Been doing this for 2 years now prior for this video... I workout 6 days a week and 1 active rest.. My workout is more on semi gymnastic and more on Calisthenics and my result is awesome... Thx Dr. Berg

[carlor.s.]

Great video. I'm fasting & pumping iron twice a week. Using a bit more protein for muscle growth. Down 5 lbs. & losing body fat. A lot of work to do yet!

[chuckbecker]

Dr. Berg has always been excellent but this video illustrates how thorough he is regarding complicated factors involved in a challenging topic. I have immersed myself in health videos for 8 months straight along with 90 health books over decades, and I could not find one off-base fact in this presentation.

[ClintScottFischer]

Random comment here: The sound of that pen on the board is therapeutic, somehow calming.

[genapruitt]

I've been researching this the past few days and this presentation answered my questions in a nutshell. Thank you so much, Dr. Berg! 😁❤

[freddyfox]

The king of weight loss
Absolutely love this guy his voice is so easy to listen to and understand down from 110kg to 98kg in 2 months keto then carnivore intermittent fasting and walking with a few sprints on beach 90kg is my goal thankyou doc 59 years all aches and pain gone and so much energy

[MrsKim]

I have never clicked on a video so fast in my life. Great Info. I am Pre-menopause and the fat is gathering up on my thighs. For the life of me, I can't get rid of it.

[BigstickNick]

Ive experimented with all sorts of diets and exercise over 20 years.

It all works. 1 meal a day, and the 5 small meals a day.

Doing a good routine body split with enough rest in between, and working out the same muscles pretty much.

Its more about consistency than anything else. Stop eating what you know you shouldnt eat, stop drinking all the time.

You'll get there.