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.
@@MrCallofdutyfanatic1 yes. Now I'm on keto. 85 % fat 10% protein. In and out of fasting almost at my weight loss goal. Then it's time to flip the switch to carbs.
I think dr Berg is great but some of this is false . There are so many jacked athletes that eat mass amounts of carbs , it’s not the bogeyman the keto community make it out to be.
I do agree with him , most normal people will lose weight cutting out carbs , that is a fact because of the deficit it will create and he is absolutely correct about electrolytes being critical if you are on lower carb diet
The part about muscle gain is wrong however, scientific litterature contradicts what he is saying. Other than that yes for weight loss the rest seems true though not the only method of course.
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!
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!
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
Thank you again Dr Berg....this is spot on....I am 72, serious weight trainer since 1969 .....5 foot 9 at 174 ,heading for 165 .....this process takes real time ...added 18-6 fasting and yoga 2 years ago......these two were game changers...treat your body like you are going to live forever, remember it is the vessel for your mind and soul....
No wonder most people are fat. Who in the world has the time(no to mention the capacity) to be so scientifically precise or intelligent and consistent about what they eat or consume, with life and our bodies being so complicated, and many times, hard or even impossible to understand? How can most normal average intelligent people go around living life memorizing and putting into practice, even in an average way, all of this very complex, scientifically precise, and perfectly balanced information given the unpredictability and many times confusing, emotional or psychological, life experiences we all live on a day by day basis? That is a huge problem. Most people are not or cannot possibly be that scientifically precise and consistent(much less have the time or capacity) to live life in such terms. The fact is that most people are fat precisely because of such a complex reality as I just described. God help us.
@@taowaycamino4891 It doesn't have to be perfect as long as you put some effort into it. You are correct in saying that most people do not have the ability to be so precise, however, you do not have to be perfectly concise to put some of this into practice. You can implement small changes and they will become big ones over time. You do not have to apply these things all at once.
@@s.n.samwel8995 Most people don't have the knowledge, capacity, resources, or time to do such things given the complexity and poor life situations they are experiencing. That is why most people are fat. God help us.
@@taowaycamino4891 The reason so many people are fat is what they eat/drink and inactivity. You don't need to have an Einstein IQ to figure out if you a slob or not.
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
From January 1st I’ve done intermittent fasting, weight training, 5-10 kilometre walks per day at an average of 5.8 kilometres per hour, 100-140g protein and all the broccoli and cauliflower I can eat during my eating windows and to today’s date I’ve lost 37kg which is 81.5 pounds lost and put on some serious lean muscle.
You wont understand the language but if tou search Dr. Jahangir Kabir on RU-vid youll see the same same method used to get a good lifestyle. And i followed Dr. JK and hab 20kg off and got rid of bp medicine.
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 RU-vid.
@@TedOnTheNet I work three jobs and maintain keto and fasting regimens. If I don't have time to cook I will usually crack open a can of sardines or something similar or I might get some grass-fed beef jerky
No wonder most people are fat. Who in the world has the time(no to mention the capacity) to be so scientifically precise or intelligent and consistent about what they eat or consume, with life and our bodies being so complicated, and many times, hard or even impossible to understand? How can most normal average intelligent people go around living life memorizing and putting into practice, even in an average way, all of this very complex, scientifically precise, and perfectly balanced information given the unpredictability and many times confusing, emotional or psychological, life experiences we all live on a day by day basis? That is a huge problem. Most people are not or cannot possibly be that scientifically precise and consistent(much less have the time or capacity) to live life in such terms. The fact is that most people are fat precisely because of such a complex reality as I just described. God help us.
I've been doing just this for about 5 months now. Great results from 22-25% down to about 16-17% body fat. The process has pretty much come to a hault. I'm to the point where I have to lower carbs too much 50-100gram range and I get too irritated. Being a stay at home dad I can't have that, so since I'm eating clean now hopefully the fat will slowly melt away while maintaining the muscle I've built
@Nope Leave Me Alone Exit the Stargate, initial perception quickens my heart rate This dark place, planet Earth, orbits one star I've come from afar, far away state of mind Open up your third eye, black helicopters in the sky.
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!
Most people don't have the knowledge, capacity, resources, or time to do such things given the complexity and poor life situations they are experiencing. That is why most people are fat. God help us.
I need a set of doctors working round the clock to figure out my perfect protein, carb, exercise and IF balance. Its damn near impossible to do it on your own. That's why there's so many failures. You gotta keep trying something then after 2 months realize it don't work so you try the next, and so on. I appreciate Berg letting us know what we have to do but unfortunately he cannot tell the balance, we have to figure that out for ourselves. It's not a one-size-fits-all.
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.
Thanks Dr. I have immensely benefited from your videos on how to grow muscles while on IF. I have never looked this lean and muscular in my entire life. Thanks again.
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.
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!
@@anthonyh2540 I have been doing 16 hour fasts for 6 months now & I have done 3 24 hour fasts & will be doing these once a month. Occassionally I will do an 18 hour fast as well. I have lost 15 lbs(180 to 165) & my biceps look like cannons! I have also lost a little belly fat & strengthened my core. I am 77 years old!
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
Incredibly helpful video. I am an active dad with 2 young kids who works out 3-5 times a week with some big goals for gaining muscle (while losing the last bit of stubborn belly fat I have left). Things are starting to click after watching this video. I feel like I know what to do get over that final ledge 🙏🏼
Wow! This video is so precise! I’ve been working out every day for a month now (with 1-2 days off), after a long break. This helps me to realize all the factors and their effect on the training. Thank you, Eric!
So when I lift weights in a fasted state I never understood how I could feel stronger, well now I know why. Had no idea fasting increases growth hormone that much.💪
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.
Thank you Dr. Berg! 2,000%. I am trying to completely change my health and using exercise fasting and supplements and sleep also have been actively focusing on not being stressed to lower cortisol. I’m doing 3 days of fasting then I have eat a small meal of healthy foods mostly vegetables. I’m losing about 8.5 pounds a week, and I am seeing a tremendous improvement in walking (I don’t need a cane) and bending. Your advice is the finest advice I’ve ever heard. Someday I will be able to write a clear message about all Issues I have overcome with what you’ve taught me. God Bless You!!!
Yes it’s possible to build muscle in a deficit while burning fat, BUT, up to a certain point only. Once you hit your max your body will require more calories to continue further putting on muscle, it’s not as easy as it sounds. I know people in a deficit who consume clean foods, protein, carbs and fats but they have stalled for certain muscle groups as they require more calories to continue building muscle.
You can gain a ton in a deficit. If you start off with significant surplus. 50 lbs of fat to lose?..that’s 175,000 calories of energy you don’t source externally.
Thank you so much for your concise and informative videos! I was already healthy and in good shape but with your videos, I’ve fine tuned my overall fitness and am taking my health to a new level. Even my skin has changed and looks amazing now! I look at food as medicine and fuel. Intermittent fasting/fasting is very powerful as well! Thanks for sharing your knowledge; greatly appreciated!
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
No wonder most people are fat. Who in the world has the time(no to mention the capacity) to be so scientifically precise or intelligent and consistent about what they eat or consume, with life and our bodies being so complicated, and many times, hard or even impossible to understand? How can most normal average intelligent people go around living life memorizing and putting into practice, even in an average way, all of this very complex, scientifically precise, and perfectly balanced information given the unpredictability and many times confusing, emotional or psychological, life experiences we all live on a day by day basis? That is a huge problem. Most people are not or cannot possibly be that scientifically precise and consistent(much less have the time or capacity) to live life in such terms. The fact is that most people are fat precisely because of such a complex reality as I just described. God help us.
Keto fatigue is so real, I suffered for a week after not being careful with the electrolytes intake. After religiously add salt and supplements daily, it's gone. And following your advice, I'm losing 2% body fat and gaining 1% muscle at the same time for the past 4 weeks. Thank you!
Dr Eric Berg knew what I was thinking! Ive lost 10kg in 5 months. But struggling in the gym - Building muscle! Or Dr Eric actually a shaman or professor x
To build muscle, one needs to be doing a legitimate form of a squat, and having proper form/technique combined with an optimal set/rep/resistance format. Squatting stimulates the internal organs and our natural hormonal production. The hips have about 22 muscles, and the legs/hamstrings and entire body benefit from a proper squat with muscle gain/fat loss...IF the squat is worked correctly. If you can’t squat with a bar setup, do a goblet type squat (or bear hug) with a sandbag or other odd object ( rocks, water jug from Walmart,etc) . Great job on what you’ve accomplished thus far !!!!! Keep up the good work!
@@Soul.Is.Willing Keep to the right in France and left in the UK. Does’nt matter what it means because the rest of that comment does not make sense either when it is out of context. For instance, 4 eggs might work him but won’t work for someone who has high cholesterol levels and gets the necessary nutrients and vitamins by other means, or a heavyweight power lifter who can easily eat 8 eggs and still have healthy cholesterol levels. Working like hell might mean jogging 4 times a week for someone, and training intensively twice a day for a professional athlete.
42 fasting days. From March 5th to April 25th. Fasting from anywhere from 16-18 hours. With 4-5 days a week of exercise. 35 min of cardio/weight training with a heart rate at least 65% or higher of my max. Ive gone from 167 lbs to a 148-150lbs in that time. More energy throughout the day. Getting close to visible abs even. It works if you let it
Great video. You can have more then 50g of carbs and still lose body fat and weight. Just be in a caloric deficit created through diet and exercise. If you feel best on low carbs though go for it 😄
Yeah diet is definitely a subjective thing I personally thrive on a low carb high protein diet. My wife is somewhere in between and feels better eating more carbs a day than I.
@@SheepAmongG.O.A.T It not intermittent. ramadan is 10 time harder as you can not drink water as well. but with that it 10 times beneficial it should be called dry fasting month
I got to that point where if i went any further i would have lost all control over my habits. I was eating a lot of junkfood. Now i am on my second day of 14 of a water fast. It's not easy but this time i will do it. Thank you Dr. for the video!
@@sahindemirer Hmm that's anecdotal evidence. I have never met anyone that has gotten Kidney stones from Fasting without water...Something in the diet perhaps? Even turks that I know have never mentioned that.
@@sahindemirer Your first statement - We're concerned with following a commandment first. "But Ramadan fasting is DEHYDRATION. " Incorrect. Dry Fasting can lead to it but doesn't equate to dehydration. Proper preparation is important. "In summer 18 hours of not drinking anything is nothing to with fasting. " What is not drinking or eating but fasting? "It is not wise to amuse yourself by checking the benefits of intermittent fasting and comparing it to Ramadan fasting, unfortunately." Again, muslims are concerned first about following a commandment. As well, people who are sick or have health issues are exempt from the fast. This includes the elderly and pregnant women.
I attribute my rapid recovery from COVID to what this man has tought me. Quit drinking over a year ago and started low carb, zero sugar, intermittent fasting last June. Last Friday I got terribly sick, very suddenly. Turns out it was indeed COVID19. 7 days later I am still a little weak, but otherwise completely without symptoms. I'm 64 yo. Thank you Dr. Berg.
Wow!!! I just finished the course on the immune system and it was interesting. Easy to understand without a medical background. Thank you for this. We need more.
Started implementing 3 days of kickboxing into my week and my weight is MELTING off now! It helps me sleep as well. I was losing weight before but now it’s happening so rapidly. Only 10 more pounds til my ultimate goal!
It would be great if you could elaborate on "HIIT compound". I'm just making the transition to HIIT as the basis of my exercise sched (one of stairs and hill running, stair jumping or deadlifts for 1-2 mins with 2-4min rest, building up to x8 as per Dr Berg's advice). I've was doing 21hr IF for 3 weeks and transitioned to 23hr OMAD a week ago., which I plan to continue. I lost all my muscle gains over the last four weeks and would like to get a bit of it back. :) Thx for any advice/your experience.
Very informative sir....Dr . Berg you totally changed my life since 2years ago I'm very glad and addicted to intermittent fasting thank you please...Ramadan Kareem to all brothers and sisters
Dr.Berg is with another masterpiece.All those trainers in the gymnasium may be on guard to guide their trainees about the value of a good diet for getting fit
would be good to see some guidance on doing IF for the health benefits but don't want to loose anymore Weight. I'm now under weight! This is bullet proof advice and clearly works!
At the moment I'm 30y, 5'10", 167lbs (around 20% b.f), 41" Chest/Back, 15" Arms, 11.5" Forearms, 35" Waist, 21" Legs and 14" Calves. I hope there will be a huge difference when I reach my target: 200lbs (around 9% b.f), 45" Chest/Back, 18" Arms, 14" Forearms, 32" Waist, 24" Legs and 16" Calves. 🤞🏻💪🏻
Most people don't have the knowledge, capacity, resources, or time to do such things given the complexity and poor life situations they are experiencing. That is why most people are fat. God help us.
So glad I have found Dr Berg. My life has changed literally once I found this channel. Just the video on ACV and lemons . I have lost 15 lbs . At 61 I feel Gr8t and enjoying my life as an OG !! Hope we meet one day my brother. What blessing you are to sooooo many of us here on RU-vid . Thank You
@@jamilabibi6221 pre-islamic arabs also used to fast for a month around the same time, what Muslims did was appropriation of existing culture to make look like Islamic. Now it's been 14 centuries since this happened and arabs converted to Islam so only Muslims celebrate it.
Most people don't have the knowledge, capacity, resources, or time to do such things given the complexity and poor life situations they are experiencing. That is why most people are fat. God help us.
Hey Doc great content and only bumped into your videos today but became a lifetime fan. A quick question on how to coordinate fasting with excercising? I.e. when to fast, for how long when also excercising? Also, what do you recommend on what to eat drink and how much quantity to get sea salt, potassium and magnesium to get the energy levels to excercise when fasting and excercise same time. Many thanks and looking forward to your response.
I'm not trying to lose weight fast, Its ok if it takes 2 years but 3 days ago I started a keto diet, only one meal a day, with exercises, in the beginning it is really weird, your body feels different, my vision also changed, but now, in the third day, i feel much more used to it and I definitely don't feel hungry, i feel light as a feather most of the time and the best part is: I can concentrate more on other things now and spending time with people I love and doing what I love doing, plus I feel like my memories are being better stored in my brain, I was afraid i might faint and die cause i never did this before but its amazing! I'm surprised, I am also doing daily exercises for one month now, my muscles have shrank due to lack of carbs but either way im happy.
His last point about sea salt is really important. I experienced this, exercise causes a lot of sweat, and you loose salt faster than normal. I found that I needed more salt than normal to feel well. I use more or less depending on how much I do.
I'm so glad he mentioned this too because I experienced that in the past and no one had a good explanation! Gonna keep that in mind as I start day 1 today
You're right, I think I'm underestimating this point...I'm sweating more since I'm doing more sports, it's an interesting effect I've never heard of before, so I really need to consider the salt amount in my diet. First time I tried keto, I also got alot nausea in the evening, propably also from to less salt.
...love dr berg..so much good stuff here...been bodybuilding for about 15 years now..keeping my bodyfat low and maintaing muscle even though I'm now 50 years old...for me high protein/medium to low carb works...I also take Zink..Magnesium..D3...B12 and Omega 3 daily...working out and eating healty is not a trend..it has to be a lifestyle if you want it to work!❤
Some helpful points made but there are so many inaccuracies in this video. 1. For one, insulin and glucagon are contrasting hormones, they have opposite roles in the body. Therefore, a nutrient CANNOT increase both insulin and glucagon. Insulin is released in a “FED” state and glucagon is released in a “FASTING” state. 2. Quantities of nutrients depend on an individual’s specific size. 75g of fat in a man with a BMI of 43 is very different compared to a woman with a BMI of 25. You cannot just pick an arbitrary number to follow. 3. Dietary fat CANNOT turn to ketones, it just doesn’t happen. Your body’s stored fat is metabolized to ketones when you’re in a “FASTED” state. Fats just eaten in a meal cannot be metabolized to ketones. Please be selective on information you choose to listen to, not everyone is an “expert”.
Dr Berg, I do intermittent fasting (19/5). I have also watched a number of your videos and have gained benefit from them. I have reached my target weight and would be interested in learning how to stay with this healthy program but tweak it to maintain my current weight as opposed to continue with weight loss.
Hi! I'll link a Dr. Berg's video that you may want to check out: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Ev4SLhGsBEA.html Hope this helps! Dr. Berg's Support Team.
We Muslims do fasting during the month of Ramadan, which means means we've the great opportunity to increase the growth harmane. Thanks for such a great information. Can you please provide diet plan for 8oz of protein per meal also potassium and magnesium rich foods?
@@Norman_Gunstan1 Well kinda struggling to be honest! I'm having a hard time getting and staying in ketosis. Like I keep flitting back and forth and I'm not quite sure what's kicking me out. So right now here's what I'm eating: Morning: Coffee with HWC and a handful of nuts Lunch (big meal): Fried eggs with sauteed veggies (usually broccoli or brussel sprouts) with a burger patty Dinner: Bone broth w/ Nutritional yeast, little more veggies and some ground beef So before, I think I was eating too much snack food like cheese and so I've cut that out, but it's been a couple days and still no ketosis. Maybe my testing strips are too old? Or maybe I'm drinking too much coffee? Or cut out dairy completely?I'm also getting some MCT oil to see if that helps out with keeping me in ketosis. I'm open to suggestions at this point...Like honestly I do feel pretty good from not eating the grains and stuff but I'm not sure that I'm actually losing weight yet :/
@@wakerobin9215 I've lost LOOAADS of weight but I don't eat dairy or nuts or snacks or grains of course :) Anyway, Dr Berg has videos on what to do if you plateau or not losing weight. But seriously, get the docs bile salts and advanced digestive formula...it's a game changer big time! :)
@@wakerobin9215 stop the coffee. Coffee is acidic and if you're fasting you're just adding fuel to the fire. Our stomach is acidic and having coffee is just causing it to be more acidic. Instead break your fast with a handful of dry fruits. Low glycemic index and good amount of fiber and omega 3.
What I don’t get is this; if you are fasting -> ⬇️ Carbs intake -> ⬇️ Insulin -> ⬆️gluconeogenesis -> break down of protein. Growth hormone is anabolic but also mobilizes glucose so ⬆️ gluconeogenesis and protein break down.
I feel like if You try to excercise maximally(not just for health) you would benefit from more carbs -even up to 200 a day as well as +2g/kg of bodyweight of proteints.
I think the way to do it is by fasting every third full day, doing resistance training the next day and only having carbs (no fat) after workouts with a small amount of protein, then doing a large amount of protein over the next day, in three meals, fully keto. I've set a schedule that looks like this: S Fast full day M Resistance training T Feast W Time restricted eating (HIIT?) T Fast full day F Resistance Training S Feast Fasting days have light cardio an hour or so plus, and resistance training days have light cardio beforehand. I based this on a composite of videos by Thomas Delauer. In general, the time to avoid fat is in the first meal after your workout, which only has a little protein (like 20-40g) and moderate carbs. Next meal is keto, high protein. Next day first meal is keto, high protein. The time to get more protein is within 24 hours of the resistance training. I've ordered leucine to take in a protein shake after resistance training, but haven't tried it yet-but it should enhance amino acid absorption. All this happens after resistance training, which happens when you're fasted because that's when you're most insulin sensitive, and when you want to spike insulin to absorb and utilize protein. The body absorbs protein better in frequent, small amounts, which is why the 24-hour window is packed with frequent eating. Then you get a 36-hour fast in after that to reset and burn fat. 7 days in a week, means there's an odd day, on which time restricted eating (I do 2MAD) plays in. Working in some HIIT is probably a good idea. Maybe at the beginning of the feasting days, before eating. Maybe on the time restricted eating day too? In theory, this would enhance insulin sensitivity after the very short fast. PS: Note that heavy fasting requires regular exercise to keep from burning muscle. I burned a fair amount of muscle with quarterly prolonged fasting (10-20 days) most likely because I did not do resistance training. You need full-body utilization to avoid burning muscle along with the fat (I lost 100 pounds this way, probably 85% fat.) I probably also needed more electrolytes. PPS: Check out "15 Minutes to Fitness" by Dr Ben Bocchicchio. It sounds hokey, but it's not. My resistance training is under 30 minutes, twice a week, and I get results. BTW, he's a keto guy, and his advice is based on a keto eating plan.
I don’t have enough energy if I have that low of carbs. Plus my Hashimoto’s for me, does better with carbs. I have made a huge transformation wirh carbs but protein focused. Everything in moderation.
I started measuring protein, fat and carbs for each meal after meeting with a nutritionist that trains at my former gym. I do 45g carbs, 6oz of lean protein and 8g of healthy fat for breakfast lunch and dinner. My wife does 30g carbs, 8g of fat and 4oz of lean protein. We've had great results. I've also recently started carb loading four days a week just before an hour of training. I agree that I also need some carbs or I'm sluggish as hell.
I work out 3 times a week and try to lift heavy. On off days I try to get in 100 kettlebell swings 97 pounds. Every day me and my wife walk 15k steps in 2 hours. We were on the Egg Diet (600 calorie keto) for 5 days and my last workout which was today was legs… I felt like I was going to pass out after every set.
Hi, hello Dr. Eric Berg. Thank you for sharing important health video. Could you please post a video about Keto and IF during Ramadan month. It would be helpful to us. Happy regards Dr. Berg.🤗Ramadan kareem to all.
Dr Berg always saving the day. Unfortunately due to some restrictions at the moment I don't think I'll be going to the gym but I think with my fasting routine and the way I eat I should be able to preserve muscle for a while.
If I could ask one favor Dr Berg it would be that when you say 50 grams or 8 ounces etc, it would be great if you give an example of how much that is in terms of the amount of food. Example a cup of rice equals x amount of carbs. Or 8 ounces= one chicken leg etc. this would help me so much! Thank you
I have lost ~22lb in 1.5 months by doing IF every day, did 3 separate 24 hour fasts, cut down rice/alcohol/sugar, and started working out really small. Now I hired a trainer to lose the remaining fat while maintaining weight and build muscle.
Good video but to build muscle you need to eat in a calorie surplus but to lose weight you need to eat in a calorie deficit so it’s not possible to do both at the same times also low carb is terrible for building muscle. You need to do periods of bulking up and periods of eating less.
Your remark makes sense. What about fasting, which helps growth hormone 2000%, combined with a low carb with a greater intake of protein (more calories there / helps build muscles) and less fat (burning excess stored fat)? Even though protein will raise insulin, it will raise also glucagon as well. Also, there won't be not much carbs for insulin to store.
@@MrAmitsahab What I mean is that, after a period of fasting, one should eat once a day until satisfied, with more % of good protein combined with good fat and very little carbs. Exercising enough to help build muscles, weighing and looking at the mirror everyday :-)
@@onkelbebo3139 - You’ll be build real size by eating one meal a day. Eating one meal per day is great for fat loss and health but for building muscle. No
I like fasting and I feel great doing it. But I’ve got to admit... it’s been difficult to put on some muscle. Generally do omad or 2mad but despite the fact I have energy to workout and I’m clearly gaining strength, muscles don’t appear to be growing. Still a confuse topic for me. Regards from Brazil, doc.
Used to follow what this guy said religiously, taught me a lot but kind of messed me up aswell! The whole 'don't eat too much protein' thing is the worst! We SHOULD be eating literally as much animal protein as we like! Animal protein builds muscle, preserves muscle AND is the most satiating macronutrient so it's almost impossible to eat too much! If you don't eat enough protein you will likely over eat carbs and fats which are both energy dense which we don't always need and excess gets stored as fat. Muscle burns fat, so if you want to lose fat and build muscle, eat lots of animal protein (not chicken because it's too high in omega 6) and lift heavy weights!
