How To Prevent Muscle Loss When Dieting (Science Explained)

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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[JeffNippard]

Anyone going to be at the Arnold Expo in Colombus this weekend? I'll be there at the Greater Columbus Convention Center at the Rise and PEScience booths on Saturday and Sunday if you want to come say what's up! Hope to see some of you guys there!

[halelloyd]

1. Don't lower weights in favour of higher reps [ 2:12 ]
2. Smaller calorie deficit [ 4:21 ]
3. Increase protein [ 6:20 ]
4. Avoid excessive cardio [ 7:00 ]

[fitnessmmaplaylists]

Next video do how to get a girlfriend (science explained)

[jimmyking]

Another excuse to avoid cardio. Thank you Jeff

[wasbii]

U dont need to photoshop pics like that just ask me for a selfie

[Gregory-udzq]

Jeff Nippard video and Athlean x video uploaded 2 minutes apart. This is going to be a great day.

[ziajunaidi]

To summarise what you said..
1. Do compound movements (full body workout). Hit the muscles frequently
2. Dont reduce weight
3. Don't do extreme dieting.
4. Lose weight slowly
5. Eat more than recommend level of protein for your body weight.
6. Stay away from excessive cardio😁👍

[TheLoonKDo]

The first fitness influencer to photoshop for anti-gains 😂

[depressedcow]

Jeff, just wanna say we appreciate everything you do.

[justinamaral]

As a brick layer I enjoyed this video.

[OD-cyub]

0:42 thank you for the illustration, made it so much clearer

[timmian]

Thanks for the visuals on removing or adding bricks, it was a really confusing consept, so i am glad you took the time to point at a wall for me.

[ruthlessfit]

Great content as always! Far too often people over complicate things. High protein, balanced training routine, adequate rest, etc. Works when bulking, cutting, maintaining.

[loloi]

Hi Jeff, I've been binging on your episodes. Truly informative and comprehensive while being concise. I have a topic request. Could you discuss the differences between people who have predominantly more fast-twitch muscles vs those with more slow-twitch muscles, and perhaps the difference in training load or volume?

[transformwithaj]

Cardio interference effect ....yes, interested in hearing your insight please!

[vinceled]

Would really be interested in hearing about the cardio interference effect. Also how would you classify a physical job in which you walk at different paces and lift heavy objects at other times for most of the day? Keep up the good work on the videos!

[astrid_julia]

I would like a video on HIIT interfering with strength training!

[NashvilleMack]

What a refreshing, no bullshit, peer-reviewed, scientific explanation of something Ive been trying to figure out for a while. Thank you.

[TheUnholyPosole]

1. Muscle mass is dictated by metabolism, hormones, genetics, and lifestyle.
2. Long diets slow metabolism, which makes it easier to store fat.
3. Protein metabolism is dependent on efficiency, not quantity.
4. Most people who lose muscle, are almost always cycling off steroids.
...Truth be told, if you're natural, losing muscle isn't an issue. What happens is, the increase in physical activity, reduces glycogen, (which is responsible for making your muscles appear to be fuller gets depleted), which makes it look like you're losing muscle, when you're not.

[Mersoh]

1:11 ''Build the wall!'' -Jeff Nippard, 2019