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3 KEY Tips for Fat Loss and Muscle Gain - Duration: 11:40.
I got three tips for fat loss and muscle gain I want everybody to be able to use.
These these are some of the biggest mistakes I see, and they need to be
corrected. It can not only help you, you can use it yourself, with your client,s with
your athletes! I break it all down, it's gonna be super simple anybody can do
this and everybody SHOULD be doing this, so let's jump right in! I'm David Barr
[CSCS, CISSN, TSAC-F, NSCACPT, RSCC] and if you're looking to get bigger faster stronger, get leaner, go longer,
hit that Subscribe, and then the little bell so you don't miss the latest
updates. And I'm going to 1-UP it for this video, because if you think that
objective evidence is a better way of establishing beliefs than subjective
feelings, or special feelings, then you can help advance the conversation by sharing
the info in this video. A quick shout out to Dr. Todd Miller [PhD, CSCS, TSAC-F] who runs the metabolic
lab at GW University. I watched a great talk of his at one of the recent NSCA
Personal Trainers conferences and it was fantastic. It inspired me to do this
video, so I think this is really going to help, and we'll look at things in a
slightly different way. If you want specific videos for muscle growth tips I'll link
to that inthe top once I do those, I'll also do one for fat loss tips.
Once again I'll link to that up above, and in the Description, so be sure to
check for those in the near future. TIP NUMBER ONE: focus on strength training.
Probably the biggest, most fundamental mistake I see people make, is waay too
much focus on cardio. I don't know where this came from, but I have an idea and it
comes back to the idea, the mythology, behind fasted cardio. This idea that
we're going to be burning more fat during exercise, and that's going to be
stripped from our adipose tissue -that fat from under our skin, like our love
handles- that we want to get rid of. Unfortunately it doesn't work that way,
and there's two main reasons for this. ONE is that the fat actually comes from
both of our muscle AND adipose tissue. We actually store fat in our muscle. If
you've ever seen a steak, or you've ever seen tuna or salmon, you see the fat -the
marbling in that meat. That is muscle! We store fat there, and it's great for
liberation during exercise, so that's where a lot of our fat storage is going
to come from when we're talking about burning fat during exercise, okay? It's not
necessarily all our love handles. Now the second part is that you really can't
have a high intensity workout and when you are consuming zero food. When you
are fasting, right? So we'll get to that in a bit, but keep that one in mind
because that's an important one. And the other key to this is going to be that
the fat that we're burning, okay great we have this transient short-lived fat
burning during the fasted cardio workout. But who cares?
It's not what we're after. We're not after an hour's worth of fat burning, right?
We want 24-hour fat burning, and this is why we need to focus more on strength
training. We need to increase the muscle mass -I'm not talking about getting
"jacked and swole" per se. Women don't have to worry about gaining too much muscle.
It's one of those things that we can work around, you're not going to get too
big. But we want to focus on preserving that lean muscle mass. That's our engine
that's going to burn our fat and it's going to do it 24 hours a day.
Our biggest calorie sink is our muscle tissue but it's also going to burn fat
the longest and it's called RMR, Resting Metabolic Rate, and what we [undertake a calorie-restricted] diet
our body starts to shut down to preserve calories for survival, our RMR starts to
drop. Lean muscle mass is going to help keep
that elevated. How do we keep that? Well, in part, by focusing on strength training.
Now if you're working with clients who are concerned about getting "too big",
"putting on too much muscle", there's ways around that. You can convince them that
they're just not going to get too big like it's NOT going to happen. I'm sure
most of you watching this know that, but it's a really simple hurdle to get over.
Now as far as strength training, it can actually boost RMR for up to 36 hours
after a training bout, okay? So we're not even talking a boost of 24 hours -24 hour
fat burning or calorie burning, right? We're talking about 36 hours! And there's
another key in there: the focus is NOT on short-term fat loss, it's on overall
caloric expenditure. How much are we burning, compared to how much are we
bringing in, okay? So with fasted cardio you're not burning very much at all. "Great"
you're burning a little bit, but who cares, because it's a short period of
time, and a lot of it comes from muscle. So if you love fasted cardio, then by all means
keep doing it, it's not really harmful, it's just one of those things it's not
really going to make a big difference. Again, the focus should be on strength
training. Preserve that lean muscle mass that your body's going to want to start
breaking down. Keep in mind, muscle doesn't just take a lot of energy to
build and preserve, it takes a lot of energy just sitting there. It's a very
metabolically active tissue, okay? We want that! But the rest of our cells don't want
that for [the sake of] survival. The cells want to preserve calories, so they shut down
metabolic rate (RMR), in part by losing lean muscle mass, and we want to fight against
that if we're trying to build muscle and lose fat. LAST
point on this, if you're working with somebody new, and they're new to strength
training, and they want to build muscle, lose fat, the strength gain can be very very
motivating, especially during those first eight weeks when the strength gains are
pretty incredible. That can be very very motivating to prospective clients
especially if they've never done this before, especially if they're trying to
lose weight, at the same time trying to lose body fat, this is the perfect way to
keep them motivated, keep them going. Tip number two: you're going to be dropping
calories, no question, but you have to INCREASE relative protein intake. A lot
of people may be afraid of this, they still fear that protein get hurt their
kidneys, I mean I had somebody called me out during a talk, asking me why I'm
"recommending protein intakes that are harmful to kidneys", like this is not the
1960's, we know that for healthy people higher protein intakes are not harmful,
in fact they're great for helping to preserve
lean body mass. Remember, our body's going to want to be breaking down that tissue
and we're going to be dropping calories, so we're only exacerbating that process
so if we're dropping calories from fats and carbs, we need to increase relative
protein intake, and this could be about 1 to 1.4 grams per pound of Lean Body Mass,
okay? Not TOTAL body mass. It's one of those things, you can figure out your
body fat percentage, to figure out your lean body mass, and then do the
calculation, 1 to 1.4, and that's your grams of protein per day. Now for a lot of
people, this is going to be increasing protein intake, taking in more calories
from protein, so don't forget that you have to drop your fat and your
carb calories, to a slightly greater degree. This is part of a semi novel
concept in nutrition, even RD's are getting on board, this and that's an
ACCEPTABLE Macronutrient Distribution Range, or AMDR. It's a relatively new concept but
means that we're not just going to lock in to a specific percent of a macro,
we're going to have it flexible, we're going to adjust that based on the needs
of the client or the athlete. So in this case that means increasing protein
intake when needed, and dropping it back when we don't need as much. TIP number
three: big mistake I see people make FUEL your workout! [The mistake lies in trying to perform when under-fueled] So if you're
you're dropping carbs to try to lose body fat, that's fine, you might even like it,
that's GREAT, that's exciting! But you gotta fuel the workout. This goes back
to the flaw with fasted cardio, you really want to fuel your workout, so you can
have a higher intensity workout. Because the workout is going to be the
stimulus -it's going to be the trigger that's going to help you preserve that
lean muscle mass, keep your RMR elevated and it's going to
keep you burning that calorie source for 36 hours at a time. Fueling your
workout by using carbohydrates before you train, is going to let you have a higher
intensity workout, and the workout is the stimulus, it's the trigger that's going
to help fuel your RMR keep going for that 36 hours afterwards. You're going to
be burning calories from your much longer, right? That is exactly what we are
after, to keep that metabolic fire stoked, we don't want to lose the muscle, so how
do we do that? Well, we've already talked about keeping the protein high, focus on
strength training, and FUEL the workout! So if you're low carb and you go into a
workout, what does your body want to burn during the workout? It wants to burn carbs,
right? So you're not going to have as high intensity of a workout, you're not
going to perform, as well, so it's one of those things you need to focus on the
training, and then once you're out of the gym you can focus more on the diet,
and that's why, I mean we're covering three tips here, how many tips could we cover?
100 tips, for muscle building, fat loss, athletic performance? I mean this could just
go on forever, I'm right now focusing on the three biggest mistakes I see people
make, three simple fixes that people can make and dramatically change their
muscle growth and fat loss. So these should be the highest impact tips.
So what does fueling your workout look like? Well, it could be as simple as having 30 to
50 grams of carbohydrates before your workout, and don't forget, you have to
take that calorie content into account. You're adding calories before your
workout -they are very purposeful calories, these are very important
calories, but don't forget to pull them out of the rest of your diet. So say drop
50 grams of carbs from elsewhere in your diet,
just get that powerful workout stimulus, and that's what fueling your workout is
going to do. I am certainly NOT recommending caffeine, but there could be a
synergistic effect, combining the carbohydrates and the caffeine, help
improve performance, especially in a caloric deficit situation. I'm not
talking a rigorous science here, this is just subjective perception, typically
it's something I stay away from, but I don't think this is too far of a stretch
to say you're going to feel a lot better if you have caffeine an hour before and
then some fast carbs before the workout. Not rocket surgery here, I don't think. So
again these are quick and simple tips, I want everybody to be able to apply these,
nothing too crazy or complex here, we're going to go into more detail, more
science in other videos, but for this one, I really just wanted this to be a
simple, quick, take home that everybody can use.
So just to recap three tips: 1 skip the fasted cardio unless you really love it,
focus on strength training, okay? You're not going to get too big, you're going to
help preserve that lean muscle mass and keep your RMR, your Resting Metabolic Rate,
elevated. Tip number two: increase relative protein intake 1 to1.4 grams per
pound of lean body mass. This is again going to help preserve your fire, your
metabolic fire, keep it burning for over 36 hours, and
keep that lean muscle mass. Tip number 3: fuel your workout. Make sure you can push
hard when you need to (and that's going to be during the workout). So some carbs,
maybe a little caffeine, if you want to an hour before, the carbs say 30 minutes
before or 45 minutes before, depending on what you're consuming. It's going to help
push you through that workout, let you push harder to get that stimulus that
you're after that -fat-burning stimulus, that's going to last 36 hours, stoking
that Resting Metabolic Rate! If you found this video helpful, you probably know
someone else who can use it, share it with them and they just might owe you a
protein shake. Thanks for watching, I'm David Barr and until next time, Raise The Barr.
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Tiffany Dream - Duration: 1:33.
Baby, how could you be?
So mean to me.
D*blin
No love!
D*blin
No love!
Eat, pray and ***k!
Eat, pray and love!
Eat, pray and ***k!
Eat, pray and love!
Try to erase me...
My tiffany dream
Eat, pray and ***k!
Eat, pray and love!
Pray and ***k!
Eat, pray and love!
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