How to Burn Fat and Build Muscle at the Same Time

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In this video, Jonathan of the Institute of Human Anatomy, answers the age-old fitness question: Can you lose fat while gaining muscle at the same time? Body recomposition, or changing the composition of your body tissues, is possible, but it depends on several factors. Jonathan discusses who this works well for, the best strategies, from calories to strength training, and whether cardio is a good idea. Learn about the challenges of body recomposition and the three categories of people for whom it works best!
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Table of Contents
0:00 - Intro: Can You Lose Fat and Gain Muscle?
1:00 - Understanding Body Recomposition
1:41 - Challenges of Losing Fat and Gaining Muscle
3:02 - Who Can Successfully Recompose Their Body?
3:08 - Beginners & Body Recomposition
4:10 - Returning to Training: Muscle Memory
4:36 - Body Recomposition for Individuals with Higher Body Fat
5:18 - One Goal at the time!
6:01 - Strategies for Losing Fat and Gaining Muscle
6:08 - The Importance of Resistance Training
6:35 - Compound Movements for Muscle Growth
6:48 - Progressive Overload Explained
7:21 - Calories and Macronutrients for Body Recomposition
7:39 - Protein Intake Recommendations
8:19 - Cardio and the Interference Effect
9:30 - Strength Training and Cardio Schedule
9:46 - Thanks for Watching!
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License code: I7T1HRFNMQJS4AP9
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Common Questions:

Can you lose fat and gain muscle at the same time?
What is body recomposition?
What are the challenges of body recomposition?
Who can successfully achieve body recomposition?
How does resistance training aid in body recomposition?
What is the role of progressive overload?
How do calories and macronutrients affect body recomposition?
How much protein is recommended for body recomposition?
What is the interference effect of cardio?
How should cardio and strength training be scheduled for optimal results?
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#fatloss #fitnesstips #musclegrowth #fitness #trainingtips

[alphabeta]

6:00 Compounded movements
7:30 1.2-2.2g protein/kg body weight
8:30 Interference between cardio and strength

[themindset]

My one takeaway from this video is that if I want any real results I need a real plan, winging it is not gonna cut it

[buenosaur]

Wow and I didn't need to pay some shady content creator for their fitness courses to learn this. Thanks IOHA!

[Dzinbhudist]

Gained 20lbs of lean muscle mass while lost 20% of fat on calories deficit with strength training, but calorie deficit wasnt extreme -200/300 calories. Took 3 years. No cardio, just everyday walking when not training.

[lormor]

Back in 2021, I lost 96 lbs in about a year. This put me right where the doctor wanted me.
Then the weight started to come back with a vengeance, probably because that was all from calorie deficit and no exercise. I gained just over 30 lbs back and have been devastated. About 6 months ago, I cut calories to 1450 and walked 3 miles a day, pushing myself too hard, only hurting myself and not losing weight. I had to stop but then I felt too defeated to start again.
About 2 months ago, I began cardio, strength training and walking . (I’m 65 and out of shape plus I have lymphedema in my legs) so I just use hand weights.
I still haven’t lost any weight. I’m going to keep at it, if not to lose weight but prevent diabetes as it runs in our family. I love your videos, I’ve watched many of them. Very interesting!!

[SubjectSeize]

I started doing this by jan 02 and already lost 6kg while i was able to increase all weight in resistance training. 4 days a week.
Not counting calories but im trying to fit protien in all my meals.
Not doing cardio also, just a daily 30min walk.
my next goal is moving up to 5 days a week.
For me, the greatest achievement of this: lift up my self esteem and my energy throughout the day.

[razorbakO]

I’m 39 years old. Down 4.5% body fat since Jan 1st. Was 180lbs at Jan 1st and still exactly 180lbs today

[cellgrrl]

Perfect explanation, working on building muscle. Yes, a 75 year old granny is doing it!

[beckyfrasier]

I so needed this! At the ripe old age of 65 my body has now stored body fat in my stomach. I need to lose the belly but not so much the weight, only about 5 lbs. Thank you so much, love watching your videos!

[xjet]

The body will use carbohydrates as a fuel in preference to protein so it is essential (if you wan't to maintain your muscle-mass when cutting) that you don't totally exclude carbs from your diet if cutting hard. Excluding carbs could mean that even though you're taking 2.2g/Kg you still fall short of what's required to maintain muscle mass.

[skullbones]

You guys are amazing! You got me through my A&P class for my LPN and now my RN program. Much appreciated and I've recommended you guys to anyone I see struggling to understand the human body.

[DriftLibrary]

I went from 160kg to 100kg just by walking and using stairs, which fixed my lower back pain. Trying to build muscle while losing fat was harder and made clothes actually fit worse due to muscle underneath fat. As a beginner, starting at the gym is overwhelming and so is learning new exercises. Keeping things simple with just one exercise worked best for me. I believe obese people should start walking on the treadmill to build a habit of showing up, and then start resistance training within 10% of their body weight goal.

[LeeNoble-jh]

Be in a calorie deficit and make sure you're eating enough protein for muscle growth. Got it. Maybe do some cardio as well on "rest days". And when I think cardio, I think that a nice and casual uphill walk for 30 minutes will be a good start.

[paddy]

one of the greatest channels on you tube. we need more teachers like this dr.

[Roland-RO]

0:13 that's the longest torso I ever seen in my life 😮

[Viper]

You explained it better than anyone. I trust your info more than any internet influencer that is so called a trainor that I have seen.

[crackrr]

I've done this, and it works.

I used to be 220kg.

I started with just body building. But, my mission was different from the regular body builder. I aimed for high reps with low weights to low reps with high weights.

The body builder does 15, 12, 10 Reps 3 times. The body builder occasionally does 15, 12, 10, 12, 15 Reps 3 times. The weights, for example, are 7.5 Kgs at 15 Reps, 10 Kgs at 12 Reps and 12.5 Kgs at 10 Reps.
This is per exercise.

I did 15, 12, 10, 8, 6, 4, 2, 4, 6, 8, 10, 12, 15 Reps 1 time.
At 15 Reps is 5 Kgs, 12 Reps is 7.5 Kgs, 10 Reps 10 Kgs, 8 Reps is 12.5 Kgs, 6 Reps is 15 Kgs, 4 Reps is 20 Kgs and 2 Reps is 25 Kgs.
This is also per exercise but one time.

Burn more, cry more, but this works.

Above all, you must focus on the correct form of every exercise. Getting a strain while doing this is very painful.

At the end of it, start with a 2000 walking step goal. Grow from there.

107 Kgs now and still going. 🫵🏽👊🏽💪🏽

[rykce]

5'0 80lbs very weak guy. Was never interested in fitness. Got fascinated by anatomy and wanna start getting healthier- this helps a lot <3

[bradraughley]

One point is that it's much much slower to do this way. I've done this since December 2023, I'm down 10% body fat, 30kg lower, and have put a good amount of muscle on. I swim daily do body weight mobility exercises 2x a week and resistance training 3x a week. If I had just focused on weight loss I'd probably be down to my goal weight by now, but ultimately my goal is to get in better health. Now my blood pressure is well within the healthy range without medicine, my resting heart rate is in the 50's, and I can run without blowing out my knees. I've got another 10-15kg to get to where I want to be, but I'll get there this year. I've already hit all the health metrics that I want to. But this is what's sustainable for me. I've been doing 3 months focused weight loss, 1 month maintenance, since this is a marathon, not a sprint. I have a family history of heart disease and I'm in my late 40's. I shoot for around a 500 calorie deficit, and get 100g of protein a day minimum, my goal is 120g.

[Sparhafoc]

This is exactly the kind of video on YT I would instantly avoid in every single instance because they are simply untrustworthy. However, as I've come to expect from this channel, it's purely about how things factually work with no guff, no self-promotion, no special sauce secret knowledge guru nonsense. Effective and authentic science communication with a clear explanation on a topic that's become so very weird in the online world.