How you can Increase Muscle and Burn Off Fat inside your Midsection

 

How to build muscle & lose fat at the same time | Lean Bulk Tips!

Video taken from the channel: LIFE BY TAYLA


 

5 Steps to Build Muscle & Lose Fat at The Same Time

Video taken from the channel: Gravity Transformation Fat Loss Experts


 

HOW I BUILD MUSCLE AND KEEP LOSING FAT

Video taken from the channel: Natacha Océane


 

How to Build Muscle AND Lose Fat At The Same Time (MY SIMPLE STRATEGY!!)

Video taken from the channel: BarbarianBody


 

Burn Belly Fat & Build Muscle at the Same Time! Is it Really Possible?

Video taken from the channel: Gabriel Sey


 

How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)

Video taken from the channel: Jeff Nippard


 

How to Lose Fat AND Gain Muscle at the Same Time (3 Simple Steps)

Video taken from the channel: Jeremy Ethier


Inhale, then exhale and, with your left hand behind your head, raise your left elbow toward your waist, feeling the crunch along your side. Hold, then slowly return to start, inhaling as you lower yourself to the floor. When you complete your set, switch sides. Unlike other muscle groups, abs can be worked on a daily basis, but resist overdoing it. While specific ab training won’t spot reduce fat, some core work can build muscle mass, which can make your midsection look more defined.

Perform five minutes of crunches, reverse crunches, leg. Walking puts all of the abdominal muscles to work. Make sure you swing your arms and contract your midsection while you walk, and maintain a brisk pace. Once you get your body accustomed to a daily walk, you’ll hate to go a day without it. Walk for at least thirty minutes each time to achieve the aerobic effect, and be sure to drink plenty of water.

While you can’t magically turn belly fat into muscle, increasing your overall exercise can help increase your calorie expenditure, which will burn body fat. Plus, strengthening your core through exercises will help you develop a more muscular midsection. Creating a balanced schedule of cardio and strength training will help promote body fat burn. Run at 90% of your top speed for one minute for instance, then jog lightly for three minutes and repeat.

This way you can burn more fat by putting your body in an anaerobic state – and studies show that it can also increase the amount of energy you burn subsequently. Another thing to consider is using weight training and resistance training. You can certainly do crunches, situps and other core exercises to strengthen and build the muscles in your midsection. However, the American Council on Exercise points out that such moves won’t work to “spot reduce” fat on the belly because they simply don’t burn enough calories. Adding more activity to your routine and building muscle mass increases your metabolism and calorie burn throughout the day, so you’ll begin to lose the fat in your midsection naturally.

To build muscle, increase your protein intake to at least 0.73 grams per pound (1.6 g/kg) of body weight per day and complete strength-training. How to Burn Fat and Build Muscle with Your Workouts You’ve heard of the “fat-burning zone,” an exercise intensity of about 50 to 65 percent of your maximum heart rate, thought to be below the threshold where your body will start burning carbs. It turns out, though, that.

To burn fat and build muscle, pack your diet with protein by eating 1-1.5 grams for every pound of body weight daily. It’s also important to drink lots of water and consume caffeine right before your workouts, which will help you burn more fat and calories during exercise.

List of related literature:

Add in twenty to thirty minutes of highintensity interval training (bike, treadmill, elliptical, or weight lifting) three to five times a week, and you may be burning one pound of fat each day, especially if you drink Keto Zone coffee instead of eating breakfast.

“Dr. Colbert's Keto Zone Diet: Burn Fat, Balance Appetite Hormones, and Lose Weight” by Don Colbert
from Dr. Colbert’s Keto Zone Diet: Burn Fat, Balance Appetite Hormones, and Lose Weight
by Don Colbert
Worthy, 2017

You can improve your muscle mass through exercise (both resistance training and aerobic exercise), which can dramatically increase your daily energy expenditure and burn off excess body fat.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

By keeping dietary fat intake high, protein intake moderate, and carbohydrate intake low, the body is encouraged to burn more fat for fuel.

“The Bodybuilder's Kitchen: 100 Muscle-Building, Fat Burning Recipes, with Meal Plans to Chisel Your Physique” by Erin Stern
from The Bodybuilder’s Kitchen: 100 Muscle-Building, Fat Burning Recipes, with Meal Plans to Chisel Your Physique
by Erin Stern
DK Publishing, 2018

To find the exercise intensity that results in the highest amount of fat being burned, look again at the metabolic study of the marathon runner.

“Nutrition for Sport and Exercise” by Marie Dunford, J. Andrew Doyle
from Nutrition for Sport and Exercise
by Marie Dunford, J. Andrew Doyle
Cengage Learning, 2011

The more muscle you can develop, the more efficient your body becomes at fat burning, because muscle is the most metabolically active tissue in the body.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

Exercise increases mitochondrial fat burning and increases muscle mass, resulting in a lower body weight “set point” and change in body composition.

“The Science of Fitness: Power, Performance, and Endurance” by Greg LeMond, Mark Hom
from The Science of Fitness: Power, Performance, and Endurance
by Greg LeMond, Mark Hom
Elsevier Science, 2014

Strength training will add muscle mass, but you also need to eat healthy foods and engage in regular aerobic exercise (like tennis) to lose body fat.

“Complete Conditioning for Tennis” by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
from Complete Conditioning for Tennis
by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
Human Kinetics, 2007

To shed fat, build muscle, optimize your health, and increase your energy, the key is to learn the differences between the categories of carbs, choose the right types, and eat them in the right amounts at the right times.

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Potter/Ten Speed/Harmony/Rodale, 2013

Cardio exercises are a good starting point but one will need to add weight training or resistance training in order to build muscles.

“Happiness Is All We Want” by Ashutosh Mishra
from Happiness Is All We Want
by Ashutosh Mishra
Bloomsbury Publishing, 2017

To do so, you usually need to gradually decrease your daily caloric intake, drop your dietary fat intake (since you cannot decrease an already low carbohydrate intake), and keep protein levels high to maintain muscle mass.

“Serious Strength Training” by Tudor O. Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor O. Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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273 comments

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  • I GOT SIX PACK IN ONE MONTH!!! I took diet plan from *Next Level Diet*. With their diet plan and tips, transformation is guaranteed, trust me. They also provide you with training plan and healthy recipes.

  • Hello there, have you considered Custokebon Secrets yet? Simply do a google search search. On there you’ll find an awesome tips about how exactly you can lost a ton of weight. Why not give it a shot? perhaps it’s going to work for you too.

  • A huge amount of commercials in this one. I’m not gonna stick around if that continues. 3 commercials in a 10 min video is ridiculous.

  • I need results similar to that guy in you introduction. No matter what I do my stomach fat isn’t going away. The rest of my body changes but not my stomach, help.

  • This whole video can be summarized in a single sentence
    Is this video for dumb people or what, also your video call is just one sided you dont even talk to eachother. All in all this whole video is redundant no shit you dont gain if you dont train like wtf Youtube get this garbage off ma feed

  • Loved this video! My trainer is always telling me to do these things and i have been but this was another great way to drive it home.

    thanks for the info.

  • Its still surprise me, how a lot of people do not know about Custokebon Secrets, although a lot of people get good results with it. Thanks to my buddy who told me about Custokebon Secrets, I’ve lost plenty of weight with it without starving myself.

  • Hiya, I’m currently recovering from restrictive eating disorder trying to get back to healthy number weight wise. I was wondering if this / the working out side of this would it be best to wait until I back at healthy weight to then start????

  • What do you guys think about using this technique + IF (Interminent Fasting)? (can’t watch full vid atm, if this is covered in-video sorry)

  • Hello i have an doubt my weight is 62kg so my maintenance calories is 2000 for muscle building i need 140 gram protine so if i am aiming to take 140 gram protine but for this I’m in calorie surplus not in deficit. Now what o shoul do

  • Anybody know what is Custokebon Secrets about? I hear lots of people lost a lot of weight with Custokebon Secrets (look on google search engine).

  • Does it have to be equal amounts of protein for the meals because I eat like 30 grams of protein for my first, 34 for my second, and 36 for my 3rd meal and I work out twice a day hour long each and drink about 30g of protein after the workout(And I drink a gallon of water a day)

  • So if the goal is to primarily lose fat and obviously still build muscle, should I continue to lower my calories as I lose weight? Or stay at the starting calorie limit?

  • I read plenty of superb opinions on the net about how Custokebon Secrets can assist you lost a lot of weight. Has any one tried this popular fat burn methods?

  • If the body fat percentage is on higher side say 35%, then protein intake shld be calculated (2.2gm/kg) based on body weight or lean muscle mass!!! Please reply sir

  • Im 16 havent been to a gym before and only play basketball quite regularly and i am skinny fat,i have one question which is if what resistance exercise do i even do?

  • I have a lot of free time in the summer and like to do a lot of hiking and bike riding. Hikes are strenuous and can last 4 to 8 hours, two or three times per week. I’ll go on a leisurely bike ride for 2 to 3 hours, two or three times per week. These in addition to daily miniTabata workouts (5 minutes kettlebells, 5 minutes jumping intervals). Would this be too much cardio?

  • But bro the members you showed who have taken your diet programs and have transformed,as I saw there was clearly written in each of their transformation that they first cut or stipped excess body fat and then lean bulked.There was no clue of body recomposition in their transformation.

  • I’ve been taking advice from Jeremy and have seen a lot of gains and results used to cut before now i want to recoup wish me luck boys

  • So I’ve gained 16kgs in the course of this lockdown. I was super skinny before and in starting to notice my abs are fading away and I’m putting on fat. My first thought was to immediately cut down on my calories but eat the same amount of protein as it just seemed logical. Is it the right approach?

  • Its still amaze me just how a number of people have no idea about Custokebon Secrets (google search it) despite the fact that lots of people lost tons of weight using it. Thanks to my personal buddy who told me about this. I have lost a ton of weight.

  • Jeremy, bro, help me out, you have to be more specific.

    I know my maintenance calories, yeah, ok, I know how to surplus or deficit. Alright. But… If I have to eat, for example, 2200 maintenance calories, and I deficit 5%, so around 2100, should I stick with this number nonetheless or should I add the calories I supposedly burnt during the workout? Never understood this thing, nobody ever explained.

    Second, when should I eat the “around the workout” meals? You mean full meals or snacks? Because if I eat a full meal before heading to the gym I’m bound to throw up…

    No ill intent in writing this, but it’s that everytime I want to try to do this and come to this video I just get confused and give up, so I continue sticking with standard bulking.

  • For those who are wondering, this definitely works. I have been somewhat working out for 6 months with little to no results. I bought a weighing scale, tracked calories, tried progressive overload, did what this video said and have never looked better.

  • You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called *Next Level Diet*.

  • Hello, what to do if I lose both muscle mass and fat? Im on 20% deficit doing 3 resistance training per week eating 170+ gram of protein everyday and have not doing cardio yet, what am I doing wrong?

  • I read many good opinions on the net about how exactly Custokebon Secrets (just search it on google) can assist you lost a lot of weight. Has anybody tried using this popular diet plan?

  • Sorry if this has been asked already: i feel like im between groups 2 and 3. I have been restricting calories and occasionally indulging for the past two years. Ive lost 25 lbs and kept it off but my goal is to lose 20 more lbs so i can have a healthy bmi. With eating 1400-1600 calories a day, should i be increasing calories even if i want to go down two sizes?

  • Someone told me about site called NextLevelDiet. Let me tell you something: This sh*t is really next level!!! Fat cells are leaving my body like never before. Goodbye belly fat. Welcome six pack.

  • I notice a lot of people keep on talking about Custokebon Secrets (look on google search engine). But Im not sure if it’s good. Have you ever tried using this popular weight loss system?

  • I thought in order to grow your muscle mass, you had to increase you calories and be slightly above maintenance. I’m confused now.

  • As expert, I do believe Custokebon Secrets can be great way to lost tons of weight. Why don’t you give it a chance? perhaps it can work for you too.

  • Does Custokebon Secrets really work? I see many people keep on talking about Custokebon Secrets. But I’m not sure if it’s good enough to lost lots of fat.

  • Hello! Thanks for this helpful video. By the way, I hear many people keep on talking about Custokebon Secrets (look on google search engine), but I’m not sure if it is really good. Have you considered Custokebon Secrets? I’ve heard some unbelivable things about it and my sister lost a lot of weight with it, but she refuses to tell me:(

  • I read many superb reviews on the internet about how Custokebon Secrets can help you lost crazy amounts of fat. Has anybody tried using this popular lose weight diet plan?

  • For group three: 100 calories deficit every two weeks until one dress size within your goal seems like it could be quite steep. I’m assuming there should be a cutoff point in terms of how low you go with your calories? Would love if anyone knows if she still stands by this (especially considering she is much more into intuitive eating over tracking now) or if she has gone a little more in-depth about this approach in a more recent video?

  • If my maintenance calories is (lets say) 2000kcal, and i burn an additional 500 calories a day with exercise, should i be aiming to eat at 1600kcal or 2000kcal per day to maintain a healthy deficit?

  • Hi Jeremy… I only want to lose 5 lbs of fat and build muscle. Right now I’m 125 lbs and 5′ 8″. Workout 4 days a week and HIIT 3x a week (10-30 min). What’s the best method to eat when you don’t have a lot of fat but want to trim off the belly and butt? I eat 1870 cal a day right now.. 35% carbs 35% protein and 30% fat

  • After 6 months of planning, researching, late nights writing, tweaking and perfecting, The Ultimate Guide To Body Recomposition is finally live! I’m really proud of the final product and I know you guys are gonna love reading it. Grab yours at 25% off for the next 7 days here: http://JeffNippard.com ����

  • What is the best product or brand to lost lots of weight? I read loads of great opinions on the internet about how exactly Custokebon Secrets can assist you lost a lot of weight. Has anybody tried using this popular lose weight diet plan?

  • Not only I lost fat and gained muscle, but I feel more energized and productive throughout the day. My sleep has also improved drastically. Website called NextLevelDiet really changed my life for the better.

  • Hey There! Thanks for this helpful video. By the way, I hear a lot of people keep on talking about Custokebon Secrets (do a google search), but I’m not sure if it is really good. Have you thought about Custokebon Secrets? I have heard some awesome things about it and my cooworker lost crazy amounts of weight with it, but she refuses to tell me:(

  • Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from *Next Level Diet*. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  • Thank you for this video, super helpful! For body recomposition (newbie) in % how much should I be in deficit of maintenance calories?

  • Does Custokebon Secrets really work? I see a lot of people keep on talking about Custokebon Secrets. But I’m uncertain if it is good enough to lost crazy amounts of weight.

  • Anybody tested out the Custokebon Secrets (google it)? I have noticed numerous amazing things about this popular fat burn methods.

  • Does Custokebon Secrets (just google it) help me lost crazy amounts of weight? I see lots of people keep on speaking about this popular lose weight secrets.

  • I think the misconception comes from thin guys who want to become muscular. Since they need to bulk, they assume everyone needs to. Which brings back the idea that everyone’s body is different and has different needs. I can’t see how a body with energy stored in pounds of fat can’t use that energy to build muscle.

  • My buddy laughed when I told them I was gonna lose fat with just using Custokebon Secrets, but after I showed them awesome effects right after I used it they’re begging me to tell them about it. Of course I won’t let them know the detail about this diet plan, lol

  • What is the best product or brand to lost tons of weight? I read loads of good opinions on the internet about how exactly Custokebon Secrets can assist you lost a lot of fat. Has any one tried using this popular weight loss diet plan?

  • I know that u believe in science based methods so plz stop spreading such myths which even u know is not true…Studies have clearly shown that u cannot build muscle when in a calorie deficit..the best u can do is maintain ur muscle mass with a good intake of protein and progressively overloading but in order to build muscle mass u will have to be in calorie surplus……Lets spread things which are correct as people are following influencers to learn right things and not myths…thanks

  • First off, thanks! Your videos are the best. But, why do you show soo many clips of ppl doing pull-ups/pull-downs behind the head when you know and even have made videos that they are wrong and more dangerous??? That just confuses me.

  • You very knowledgeable and experienced individual when it comes to the nutrition n exercise thanks for all the great info. If I could make suggestions to get more subscribers get a new host that has a easier voice to listen to n has a more upbeat selfless approach to delivering the message. I just find myself not wanting to watch not because of the content itself but the delivery too focused on the host image. quite frankly the channel should use a female n Male simultaneously (new male) to make it more welcoming and relatable just wanted to suggest nice channel with alot of untapped potential.

  • Guys, burn fat does not have to be difficult (I used to think it did). I’ll give you some advice right now. Search a diet plan known as Custokebon Secrets. Seriously, that course has transformed my entire life. I probably shouldn’t even be mentioning it cause I don’t want a bunch of other guys out there running the same “game” but whatever, I’m in a great mood today so I’ll share the wealth haha.

  • Does Custokebon Secrets (search on google) help me lost a ton of weight? I notice lots of people keep on speaking about this popular weight loss methods.

  • how do you make sure your body burns those calories that you have added on? Cause honestly I am worried abt gaining weight but I want to increase my metabolism

  • Not only I lost fat and gained muscle, but I feel more energized and productive throughout the day. My sleep has also improved drastically. Website called Next Level Diet really changed my life for the better.

  • Duh, step one have superior genetics for low body fat and high muscle mass, step two offer stupid insights that will never allow people who cant follow step one to achieve the results I’m offering with this program.

  • I went vegetarian for nearly a year. Vegetables that used to taste gross to me are now heavenly. And I have a greater appreciation for meat protein. I have figured out how my body works and how to lose tens of pounds in a few short months just by being picky with my diet and calories. But now I want to put on some muscle, instead of just slimming down. So here I am, for research.

  • Honestly you looked healthier with more fat. Yes now your lean but if you suffer from hunger you’ll weaken faster. It’s good to be strong but it’s even better to be harder to kill.

  • The ONLY way that someone can gain 20 lbs of lean mass in 10 weeks (ESPECIALLY a person that was already training) is anabolic steroids. That’s it. I don’t wanna hear any other opinion. It’s the only scientifically possible way.

  • If ur bench press has stayed the same for ages that means u r training too much. I am training once or twice a week and everything goes up because i allow enough time for both recovery and growth to take place. So when i come back to the gym now i have some new muscle to play with which means now im stronger

  • Man I just want an exercise routine and diet to follow. I’m 14 years old, 160 lbs and 5’11” tall. Can someone experienced please help me and I’ll update you ��

  • Had to watch this twice because I spent the whole first time wondering how can one person be so manly yet so adorable at the same time

  • Is Custokebon Secrets useful to lost crazy amounts of weight? I have read numerous good stuff about this popular fat burn secrets.

  • Thank you. I have a question. How much calories is healthy for a girl to take to build muscles without fat and not lose her period? I Lost weight without wanting when trying toose fat. I Lost my period too. The disadvantages of amateur trial and error.

  • My sister laughed when I told them I was gonna lose weight with just implementing Custokebon Secrets, but after I showed these people extraordinary results after I used it they are begging me to share with them about it. Of course I won’t let them know the details about this diet plan, lol

  • Visiting Next Level Diet was a life-changing decision. Who would have believe that creating a diet plan is so easy.Visiting Next Level Diet was a life-changing decision. Who would have believe that creating a diet plan is so easy.

  • It’s still amaze me just how a number of people have no clue about Custokebon Secrets although many people using it. Thanks to my friend who told me about this. I have lost a lot of fat.

  • Make sure you guys eat protein based on LBM and not your Total Body Mass. Then you are including the fat with it. 1.2 -1.6 g/LBM lb

  • Man I just want an exercise routine and diet to follow. I’m 14 years old, 160 lbs and 5’11” tall. Can someone experienced please help me and I’ll update you ��

  • They are so much because they don’t want muscle loss, if fat is made up by the surplus of food it is because they burn only the fat again and not the muscle. Do a better research.

  • This how my life changed in a week guys i have gained 20 kg muscles in 7 days!! With this free program online https://many.link/gainer that shows you 8 steps to do that and that worked with me and i will right now work harder to gain more muscles ����

  • I do the same think im only losing allot fat lost 7% fat from 25% to 18% but think im not gaining any muscles sometimes i try to get bigger weights or stuff what am i doing wrong? I eat 500grams of protein with muesli everyday and even a shake after workout… i do a full body workout 2 times a week and cardio 2 rimes a week at very HIT lost 45kg from August but still feeling like muscles are sloww as hell… feel more power or strength but doesnt seem to grow �� any 1 can help me out?

  • This may be a dumb question to ask brother, but once you determined your maintenance and the caloric deficit, do you need to re-establish the maintenance and deficit once you lose more weight? Like if I weighed 160 starting off and then by week 2 if I’m 157, will I need to change the maintenance/deficit?

  • Guys, burn fat doesn’t have to be hard (I used to think it did). I’ll give you some advice right now. Look for a diet plan known as Custokebon Secrets. Seriously, that course has changed my entire life. I probably shouldn’t even be mentioning it cause I don’t want a bunch of other guys out there running the same “game” but whatever, I’m in a good mood today so I’ll share the wealth haha.

  • I just wanted to have flat belly, so I tried fat loss plan from NextLevelDiet. Guess what? I lost my beer belly in just 30 days. Now I want a six pack:D

  • Would this work for me? i am 5′ 7″ and weigh 135. i want to go up in size though like up to 160 or 170. can i still body recomp and go up that much weight. or should just bulk up? someone please help.

  • Love this video! Going to add it to my favorites! Thanks for the effort and time that goes into pushing out this type of content!!!

  • Good video! I’m currently doing exactly this and main goal to lose fat. 51 days behind and at least 200 more days to go:D This definitely proofs I’m on a right track. Thank you Jeff!

  • What exactly is Custokebon Secrets? How does this thing really work? I notice many people keep on talking about this popular lose weight diet plan.

  • As specialist, I do believe Custokebon Secrets can be good way to lost a lot of fat. Why not give it a chance? maybe it’s going to work for you too.

  • My dad lost 100lbs. I visited NextLevelDiet and followed their steps. I only selected food he likes and they provided me with FULL PACKET in seconds. I got 30 days DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS, and HEALTHY RECIPES as well.

  • What exactly is Custokebon Secrets? How does this thing really work? I notice many people keep on speaking about this popular fat burn secrets.

  • Has anyone used the Custokebon Secrets to lost tons of weight? Just do a google search. On there you will discover that a great suggestions about how you can lost crazy amounts of fat. Why not give it a chance? maybe it is going to work for you too.

  • Is cottage cheese a good source of protein? I am 16 right now with nearly your height. I was obese and was 31% body fat percentage and came to 22.45% body fat percentage. So what should I do??

  • I only believe in NextLevelDiet. They provide you with personalized meal plan, training plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack:D

  • Question!!!!! I dont use whey, creatine or anything, 100% Natural. I’ve been training for 1 year, I’m 1.87m tall and 82 kg. I’ve gotten down to around 15% body fat but I’d like to go down to around 10% and “replace” the fat with muscle. Can I achieve this without any supplements? I also train calisthenics btw:-)

  • im confused with all that LB thing… does that mean if i am 58KG, should eat 200g of protein a day?
    58/0.45 = 129LB
    or 129lb/2.2 = 58KG

    and when you multiply my weight in pounds, you get to 206g of protein a day, which is just insane

    What i find funny is that some say 1g per kilogram is enough and then someone using pounds say you should be taking at least 1g-1.5g per pound, which is half of that of the kilogram and im like wtf

  • I do 30 sets a week with weights for 5 body parts I hit about 70-120 grams protein of my 120g goal a day and my maintence cals is 3k I eat no more than 1800 all but 2 days out of the week never eating more than 3k calories for the past two months I can see musucle growth but muh waist has gone done just 1-2 inches

  • See Im 6’10. I eat around 2500-2800 calories and workout 5 days a week with good training. Eat about 200g of protein and i can never lose a single pound of weight and I have a lot of fat on me. I also dont seem to gain muscle. Im also pretty strict with my nutrition. Whenever I add more calories I jsut gain weight and dont look any healthier or feel stronger. Multiplying my weight at 265 by 14 then subtracting 500 tells me to eat 3200 calories in the low end… so shouldnt i be losing weight if im stuck around 2500-2800?

  • If you want to shed pounds, you need to look up Custokebon Secrets on the google search engine. They’ll make it easier to get the shape you deserve.

  • This is why Im hitting the gym now and once Im lean with some muscle I will probably just go in maintenance. Im glad if I get to 16 18 % bodyfat if its something I can stay stable on. I dont see why I would want to cut to a point were its impossible to maintain. When you get to that point you look shredded anyways to the general public ��

  • Hello there, I want to know if Custokebon Secrets, will really work for me? I notice many people keep on talking about this popular lose weight methods.

  • Hi Natacha! I love your videos! I used to lift and build muscle at the gym, however, because of COVID-19 I have not been to the gym… My question is how do you build muscle from home? The only thing I have available are resistance bands. SOS! haha Thank You!

  • My mate laughed when I told them I was gonna become slimmer with just implementing Custokebon Secrets, but after I showed them incredible results after I used it they’re begging me to share with them about it. Of course I won’t let them know the details about this diet plan, haha

  • You did not talk about the majority of people looking at your videos. The slightly over weight 30 year old looking to be shredded because they focused on being happy in their youth. Now they want to be miserable to appear happy. Gains or cut?

  • What if you used to lift and you have put in weight for example you weigh 89kg drop to 80 then hit maintenance calories high protein intake and balanced carbs can you then build size and stay at that sort of weight?

  • I read lots of good opinions on the net about how exactly Custokebon Secrets (google search it) will help you lost a ton of weight. Has anybody tested out this popular fat loss system?

  • I knew which foods I need to eat to lose weight, but I didn’t know how much. Diet plan I got from NextLevelDiet contains portion sizes for every meal. Fantastic!

  • I heard some guy lost 12kg in just one month by following diet plan from *Next Level Diet*, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • Guys. lost a lot of weight does not need to be hard (I used to feel it did). I will give you some advice right now. Look for a popular fat loss system called Custokebon Secrets (search on google). Thanks to it I have lost a ton of weight. I should not even be talking about it cause I don’t really want a lot of other guys out there running exactly the same game but whatever. I’m just simply in a excellent mood today so I’ll share the wealth lol.

  • Anybody tried the Custokebon Secrets (just google it)? We have heard numerous amazing things about this popular weight loss methods.

  • Has anyone tried Custokebon Secrets? (do a search on google) We’ve heard many awesome things about this popular lose weight diet plan.

  • You spent 20 minutes saying the same thing over and over using different phrasing. Thank you for wasting my 20 minutes I can’t wait to never listen to your marketing strategies again.

  • As expert, I’m sure Custokebon Secrets is actually good way to lost a ton of fat. Why not give it a shot? maybe it is going to work for you too.

  • I have always had problems with belly fat. After just one month of following diet plan from *Next Level Diet*, I can almost see my six pack. Don’t wait, take your plan now!

  • In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have NextLevelDiet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  • Hi there, great video! The link you provided above regarding the impact of cardio on muscle growth, refers to a different study (that of melatonin supplementation). So, question: should I run right after a weight training for fat loss or not? And if not, when should I do cardio?Thanks man!

  • I tried it 4 months and i didn’t build up much muscles just small muscles, my body changed but it’s not much..My fat went almose gone..Like 11% left from 23%. Now bulking. I’m 37 of age..

  • This video is amazing! It helps me recall of times when my cousin used Custokebon Secrets to lose 17 lbs and enjoy being healthy again! Many people wish to lose fat, however we also require to remain nutritious, which is what exactly Custokebon Secrets given.

  • If you want to shed pounds, it is best to search Custokebon Secrets on the google search engine. They’ll help you get the body you deserve.

  • U can’t purge your kitchen as a 16 year old so it’s hard being at like 25 percent body fat and having all that food around honey buns and pizza are things I have to try and stay away from or I pig out on them

  • Hello… I’m just confused and worried.. After calculating my daily calorie intake, i should be consuming around only 1230kcal per day�� And i am someone that has a big appetite…

  • Is Custokebon Secrets helpful to lost crazy amounts of weight? I’ve learn a lot of good stuff about this popular fat burn diet plan.

  • I can attest that it’s not humanly possible, when you lose weight the first thing to go will be some muscle. You can only lessen the impact of the muscle loss by periodic maintenance weeks where you can make some gains. The whole process is quite slow but you can get results if you are patient

  • My problem is that I want to lose fat but Im already not eating that much. I just was curious and tracked my calories for today, which felt pretty normal, and I only had about 1600 calories. I don’t think the strategy of decreasing my calories by much would be healthy.

  • Diet Plan known as Custokebon Secrets kept appearing here on a lot of youtube videos and I thought they were scams. However after my work buddy follow it, and finally lost a lot of weight by using it without starving herself. I’m persuaded. You should not take my word for it, search for Custokebon Secrets on the google search engine.

  • Hey man, want to try all my workout program & diet plans free for the next 7-days? Cool, head to our site to sign-up: http://bit.ly/2mjp8GW

  • Anybody tested out the Custokebon Secrets (do a search on google)? We’ve noticed numerous awesome things about this popular lose weight method.

  • Nice Gabriel! Always entertaining and spot on i think. I’m 57 and bloody frustrated. Whole different ball game. Wish i had a bloody time machine and go back 40 years. Haha! Keep up the great content and always go forward.

  • Natacha! A comment on an old video but I think it’s important to mention this calculator is giving me some numbers that I really disagree with (like 1500 cal for a 1.65 girl at 65 kilos wanting to stay the same weight). I am kinda appalled that they are going this low! Sth changed in their algorithm I think.
    The following calculator is giving me better, more accurate vibes:
    https://www.calculator.net/macro-calculator.html
    Just so you all know! DO NOT eat so little!

  • What is your take on protein bars? I’ve started eating protein bars as my breakfast along with an apple or banana. I’m not getting to workout as much as I used to so I’m trying to substitute in other areas.

  • This video is definitely amazing! It helps me recall of times when my wife used Custokebon Secrets to lose 19 lbs and enjoy being healthy again! Most of us would like to lose fat, but we also need to remain healthy and balanced, and that is what exactly Custokebon Secrets given.

  • Tbh, it is tough to reject the notion that his gains are due to steroids.

    Afterall, we hear it frequently that the majority of Youtubers professing to be natty, are liars. Im not saying he is lying, but statistically, odds are he is.

  • I’m kinda scared that the muscle gain will make me look bulky. Don’t get me wrong I want to build muscle I just wanna lose the fat first.

  • It’s really hard to keep to a proper eating schedule and workout routine when I constantly have to switch from working days and nights every 4 days. I still weight train 4-5 days a week consistently.

  • I actually could not wait to use the weight loss program. I was truly thrilled. My good friend lost 10 lbs soon after this weight loss weight. My friend has burned 10 pounds by now due to this weight loss weight. Google should help you to research it. Weight program’s name is Peyton Huno†az
    well wishes

  • Dude, I loved the video! Simple yet forward. It’s true how much we consume at home when we are bored/hungry. looking forward to seeing more!

  • What exactly is Custokebon Secrets? How does this thing really work? I see many people keep on speaking about this popular lose weight diet plan.

  • Man, I am at the same exact weight I had 5 years ago before starting my fad diets journey �� But I have lot more muscles now… the fat layer doesn’t want to go away thou. Seems my body likes to be heavy in a way or the other. I don’t, as (ex) rockclimber who does daily pull-ups, dips, etc. Very frustrating… lowcarb really messed my metabolism, fasting too probably. I’ll try this split, I already implemented a low amount of glucose in many meals during the day instead of one big meal to reduce bloating and leading to eat less in the day. I’ll add the proteins too, used to have them in a separated meal

  • Has anyone used the Custokebon Secrets to lost tons of weight? Simply just do a google search. On there you will find a great tips about how you can lost tons of weight. Why don’t you give it a chance? perhaps it can work for you too.

  • I read lots of superb opinions on the net about how Custokebon Secrets (just search it on google) will help you lost lots of weight. Has anybody tried using this popular diet plan program?

  • I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called NextLevelDiet. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!

  • What are some ways to lost crazy amounts of weight? I read plenty of good opinions on the net about how Custokebon Secrets can help you lost lots of fat. Has anyone tried this popular lose weight diet plan?

  • Guys. lost lots of weight does not need to be hard (I used to feel it did). I’m going to give you some advice now. Get a popular weight loss method called Custokebon Secrets (do a search on google). Thanks to it I have lost crazy amounts of weight. I probably should not even be speaking about it cause I don’t really want a bunch of other guys out there running exactly the same game but whatever. I’m just simply in a great mood right now and so I will share the wealth haha.

  • It’s still amaze me just how many people do not know about Custokebon Secrets (look on google search engine) although many people lost lots of weight using it. Thanks to my personal buddy who told me about this. I’ve lost a lot of fat.

  • I love playing soccer and that clearly cardio and a lot if it. However, I still want to lose weight and put on muscle at the same time.

  • A proof that this totally works here

    After like 5 moths of having a restrictive diet and killong my with cardiovascular workouts I decided that it was enough. I was sad because even the big amount of training and the stric control of what I ate I wasn’t seeing results, except a little lose of weight that made my body lose its curves but still kept the chubby tummy. My metabolism…super slow, almost inexistant and I was always thinking in food.Then, a few days ago I found in my YouTube recommendations this video. It was like a reveal. I have just been like 5 days eating more and training with weights and for real, I’ve lost about 0.5 kg (1.1 lbs) and I am more toned too!! I’ve been doing legs, glutes, abs and waist excercise with two weights of 1,5 kg each one, and de difference is shocking. I think thanks to this girl I’ve been able to open my mind and let go my ED, feeling happier with myself and with the people around me, who were worried about my health and my emotion changes(I was usually upset and irritable, and I felt like trash and exahusted) Now I have more energy and I can do better my workout routines, and they are more effective. I just hope girls that you don’t be affraid of increase your food intake, always being in a healthy and balanced way, or using free weights in your training, because believe me that’s what really matters. Firstly, maybe if you weight yourself you’ll notice a little gain of weigth, but that’s liquid retencion and in two days you’ll lose it. Yeaterday I eat meatballs and french potatoes cooked by my mother…that had would been impossible a week ago and probably the fault would break me down…but even eating that and being affraid of a gain weigth today I’ve weigthed myself and as I said before I have lost 1,1 lbs…just in 5 days, so imagine how it will be in several weeks. Greetings and strong support for all.
    Thanks Natacha for open my mind.

  • anyone else find that https://www.transparentlabs.com/pages/calculator is bullshit? I filled it out and no results.. just spam and ads

  • I ve decided to do the omad diet for now on, and just follow your instructions. I don’t like to eat all day and don’t care to either. I am 42 and I am just looking to be well toned and strong. So I am lifting some and doing long distance walking and keeping a calorie deficit.

  • My senoir football season is coming up in 6 months, I’ve been trying to find something where I could lose body fat but still gain muscle so my weight would stay the same. Being an undersized offensive linemen my weight is very much necessary

  • Hello! Thanks for this helpful video. By the way, I notice lots of people keep on talking about Custokebon Secrets (just search it on google), but I’m not sure if it is really good. Have you tried using Custokebon Secrets? I’ve heard many incredible things about it and my cousin lost crazy amounts of weight with it, but she refuses to tell me:(

  • Anyone tried the Custokebon Secrets? I have heard several great things about it and my sister lost a lot of weight with Custokebon Secrets (just search it on google).

  • Diet Plan known as Custokebon Secrets kept appearing here on a lot of videos and I thought they were scams. However after my mate follow it, and finally lost crazy amounts of weight with it without starving herself. I’m persuaded. Don’t take my own word for it, search for Custokebon Secrets on the google search engine.

  • With Rice….clearly he has no idea how rice is basically sugar after you eat it, that will contribute to adding fat. Ditch ALL Carb sources, go with protein and veggies, you cannot lose.

  • Ok… caloric intake to build muscle, caloric deficit to lose weight.
    Heres my life.
    Over eating (caloric) = more stomach fat = muscle gain… but = lethargy
    Caloric deficit = total weight/stomach fat/muscle and tone loss.
    Is it just an Over 50s issue?
    Oh and mental health.
    Be happy
    Be strong

  • People that say you can’t build muscle while losing fat underestimate how efficient your body can be.

    Especially if you are an absolute beginner.

  • I have previously lost fat and gained muscle with just cardio and diet. I had only lost 1 kg but at the same time 1-2 clothing sizes down.

  • What’s the formula to know how many calories I am taking and to figure out how many should I take to lose FAT & BUILD muscles? Thanks

  • Would this make sense if you alternate between cardio and resistance training days? https://www.issaonline.com/blog/index.cfm/2017/the-right-way-to-burn-fat-not-muscle

  • Do we need to count calories? Really not feeling that. I’ve not been restricting for two years now but I don’t want to give myself any chance to start or obsess over it again

  • Guys. lost a lot of fat does not need to be hard (I used to feel it did). I’ll give you some tips right now. Look for a popular fat burn diet plan called Custokebon Secrets (just google it). Thanks to it I have lost a ton of fat. I should not even be speaking about it cause I do not really want lots of other guys out there running exactly the same game but whatever. I am just in a great mood today and so I’ll share the wealth lol.

  • Why is there a sliding scale for protein based off your fat percentage? Why do leaner need more protein and not so lean, less protein?

  • Im an mesomorph body type. I work out and eat like a monster and im good. Its still not a good idea to just eat and eat but im vegan so I get hungry after 2 hours. Lentil beans, avacado, quinoa, bananas, apples, pineapples, peaches, lots of kale, and about 2 PBJ sandwiches I can sustain 185 pounds. Good video.

  • Hey everyone!! ��

    I know this is a longer video for me but it’s a question I get so often that I wanted to take my time and answer it right! ��

    Thanks for the support and constant love �� A return to the usual weird, sugar-rush style Natacha soon! Xxx

  • I notice a lot of people keep on talking about Custokebon Secrets. But I’m uncertain if it’s good. Have you ever try this popular fat burn secrets?

  • I have horribly messed up my body over the last 8 years. I’ve tried so many things so many times. I’m on day 54 of maintaining a caloric deficit while burning 250-300 calories actively and have lost maybe one kilogram. My body doesn’t show any significant changes either. But, I’m still powering through hoping to give this 6-8 months before reassessing it maybe.

  • I can have only 1850 calories as a male, Im eating arround 2000 for body recomposition. Problem is that I work at an office, so I have a really slow metabolism. Only work out one or two hours in the evening, but having a job in which you are active does so much since you spend 40 hours burning more calories. I did lose a lot of weight though, 20 kg of fat in the first half year. So guess it was a deficit at first but Im now stuck at maintenance. With arround 20 / 21 % bodyfat its now becoming hard to eat in a deficit and still have energy.

  • I’m gonna do this. I’m currently on my second week of my workout. If anyone noticed this. Please remind me after 6 months. I’ll share with you my before and after.��

  • I’m 5’2 and 145 pounds I’m a size 8-10 I want to be a size 2-4 which would make me 110-120 pounds (still very much healthy). I currently eat 1,500 cal and feel ridiculously full, my job is very active and I walk my two huskys every day for about 45min at a fast pace. If I’m in group 3 that means I need to cut 100cal every 2 weeks, so 200cal every month… but only for a month and a week because you’re not supposed to eat less than 1,200cal. A pound of fat is equivalent to 3,500cal. So 3,500 divided by 200 is 17.5weeks… that’s 4 months just to lose one pound of fat?? Are you joking me? Please tell me I did this math wrong ��

  • Helloo Natacha I love your videos ❤️
    I have a question do I increase my calories 100 cal every day for 2 weeks or in total of a week?

  • People to follow if you’re serious about the science behind fitness and health is definitely Natasha and Jeremy Ethier. I love them!

  • Does Custokebon Secrets really work? I see a lot of people keep on speaking about Custokebon Secrets. But I’m not sure if it’s good enough to lost crazy amounts of fat.

  • My goal is to get leaner. I think actually I know I’ve done amazingly over the past 2-3 months but I haven’t weighed myself in months. My goal really is to look good in the mirror not so much my bodyweight. Any tips, warnings etc.?

  • I knew which foods I need to eat to lose weight, but I didn’t know how much. Diet plan I got from NextLevelDiet contains portion sizes for every meal. Fantastic!

  • We talk about muscle mass index and body fat % along with the types of body fat’s. Everything else is just lingo. Lean muscle means the muscle mass, plus bones and fluids. Whereas muscle mass is only the size of the muscles itself.

    Which bulky or lean body type you want to go for depends on your body type. It’s going to be easier to do one or the other with some people.

    In summation of the bottom; mesomorphs are in the middle and can bulk along with losing weight as a breeze. Endomorphs find it easy to gain muscle but hard to lose the fat, so toning is hard. Ectomorphs are people who can lose fat easier than bulk up because of super fast metabolisms, such as myself.

    Ectomorphs: Individuals classified as ectomorphs have a naturally skinny appearance coupled with small muscles and smaller frames. You’ll find they eat a lot of food but have incredibly fast metabolisms that make it difficult for them to gain muscle and fat. Typically referred to as “hard gainers,” ectomorphs can look toned easier than they can bulk up.

    Endomorphs: As the complete opposite of ectomorphs, endomorphs are known to have particularly large frames and find it very easy to add muscle to their bodies. They also have slow metabolisms, which makes it simpler for them to add weight from fat. Bulking is particularly easy for endomorphs, whereas toning is far more complicated.

    Mesomorphs: Perfectly in the middle, mesomorphs have broad shoulders, small waists, and an athletic body type. You might think that someone with a mesomorph body works out when, in reality, they’re naturally built that way. Losing fat is a breeze as is putting on muscle, which makes bulking and toning simpler.

    Do not confuse this with something that determines what you want to go for. This is just an idea to help you realize the effort that will go into it. Realize that the higher muscle mass index people will tend to have lower all-cause mortality rates.

    The real problem is us trying to focus on BMI (Body Mass Index) or Weight. Rather than Muscle Mass Index.

    Remember this, most of us have a life outside of working out. If the time to bulk up as an ectomorph is difficult such as myself. There are a few options. The first, forget about it. It’s gonna take too long and effort that you can’t focus on other things in your life that matter more than your body. If your body is the #1 thing in your life, then you go for that. Do whatever feels true to you.

    Alternatively, there are supplements to help you in cases of where you may struggle in bulking or losing fat. A very popular and effective supplement is BCAA. So you can burn fat faster, and minimize using muscle mass as energy so you’re not losing your gains.

    There’s also proteins shakes that will not only speed up the bulking process but also make it realistic for those who can’t bulk through just a normal dietary method that is feasible in their day to day activities.


    Disclaimer: I’m only the ceo of Zhoustify, a marketing agency. I’m not licensed to give medical advice. Please consult with a doctor if you need medical advice and additional help like medicine or medical procedures. Since, yes. There are situations where after all of this it’s still not feasible but also impacting your day to day life so that all those options look bleak in terms of your mortality and health.

  • im unsure how to go from adding more calories to your diet until you reach the amount of calories to maintain your weight for a faster metabolism to sustaining my fat loss? do i cut again afterwards by 100 calories or?

  • I just wanted to have flat belly, so I tried fat loss plan from NextLevelDiet. Guess what? I lost my beer belly in just 30 days. Now I want a six pack:D

  • Does Custokebon Secrets really work? I notice lots of people keep on talking about Custokebon Secrets. But I’m uncertain if it’s good enough to lost a ton of weight.

  • Hey guys this video is a bit old but thought I’d leave a comment asking a question hoping either Natacha or someone who knows about all this stuff could answer! She recommends only doing 1 cardio session a week, but I absolutely love running and am currently training for my first marathon. Is it impossible to lose fat and gain muscle while doing a high amount of cardio? Or is that just her suggestion but not necessary, and is there a way for me to have both? Fat loss while still doing lots of cardio required for my training? I also do resistance training 3-5 times a week so I am still building muscle, for references

  • Thanks for your video

    I am 70 kg, 169 cm height, hardworking in gym 5 times in a week..

    As of now as Pre workout Banana smoothie.
    Post workout boiled chicken, 3 eggs and 4 Chappathi

    Lunch white rice plus chicken 2 piece

    Evening 2 boiled eggs

    Dinner 3 boiled eggs, 4 pieces of boiled chicken and little rice.

    So kindly suggest me the food intake time schedule along with its quantity and the protein foods to get shredded

    … Please

  • If gyms are just re-opening for you and you’ve spent the past couple months either training inconsistently or with minimal equipment at home, then I think that this is the perfect opportunity for you to apply the protocol I go through as your body will likely be primed for a body recomposition to occur. Give it a shot and let me know what you think and here’s the written article on the blog for those interested: https://builtwithscience.com/lose-fat-gain-muscle/. Cheers!

  • I doubled my weight in a year with babushka food I was 77 pounds started lifting 1 year later I’m 154 pounds my stomach is a little fat but that’s the consequence of eating 5 full meals a day and consuming a lot of water in the gym I started benching (DO NOT LAUGH) 20 pounds yes only 20 now I’m up to 120 pounds I try every month to increase the weights I use in every exercise by 1 pound that should be everyone’s goal that’s reading this you eat 2 pounds of food why can’t you lift 1 pound extra on the last rep huh.

  • Im bored of calculating calories intake and BMI. Next Level Diet website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes.

  • Thank you so so much!!!! I was starting to lose motivation because I was on a calorie deficit diet and wasn’t seeing any change. But your video makes so much sense!

  • Great video. I’m definitely in the first group as I’ve been struggling to figure out how to maintain my current weight/size after losing weight.
    Well explained, concise.
    Thanks for the video.

  • Yes, I too am guilty of jumping from diet plan to others as well, I do believe that I need to have tried every weight-loss method that was available, but in the end not one of them made it easier for me to lose and maintain the weight off. I ended up trying for the very last time using the Custokebon Secrets mainly because my buddy who told me unbelivable things about it and so far to date I have effectively dropped 17 lbs in 3 weeks!

  • This still surprises me, how a lot of people don’t know about Custokebon Secrets, although a lot of people get great results with it. Thanks to my mate who told me about Custokebon Secrets, I’ve lost crazy amounts of weight by using it without starving myself.

  • It’s still surprise me just how many people have no idea about Custokebon Secrets although many people using it. Thanks to my mate who told me about it. I’ve lost tons of fat.

  • Why would I create a diet plan myself when there are people who certainly do that better then me? Visit NextLevelDiet and get your personalized meal plan.

  • So you don’t want to put that your goal is to lose any weight? But in doing so and doing strength training you will lose weight and build muscle?

  • For my ed recovery… they had me go right to 2700 or so calories (up from 800-1400) after just a few weeks at 2200, 2400, 2600. Was that not the right way:/

  • 2:53 determine the exact amount of calories you need to be eating around your goal
    4:25 set your body decomposition macros
    5:44 apply progressive overload
    7:44 evaluating your progress and your energy levels as you go
    9:04 avoid not getting enough sleep and doing too much cardio

  • Hey natacha. I know this is a very old video but you’re my last hope. I’m actually writing this comment after having a mental breakdown over what to do. I’ve been struggling for so long. I started off doing your group 2 approach, and upped my calories from 1500 to now 2000. I gained a bit of fat but I got my period back and I’m much stronger now. But I have one question about your sustainable fat loss approach. Will it work for someone who already has an experience in lifting? Like not a beginner in lifting? Because during my weigtloss journey I used to do weight training along with cardio so I’m not sure if body recomposition will actually work for me because I’ve read so many articles online that it only works if you’re new to lifting. I hope and pray you’ll answer this, because after losing 50 kgs in God knows how many years I really don’t want to give up now. It’s taking over my entire life. Please let me know. I love you. X

  • Dieting actually makes me dizzy I have no idea what he said or what to eat, being 16 in a south Asian household doesn’t help�� just wna lose fat and get lean

  • I’m at 17% bodyfat(inBody)training since 1 year(was at 33% before).Should I continue to cut or start lean bulk now.I’m 6’1 and my weight is 74kgs.Thanks:)

  • It would be a waste for you not to get rid of fat while other normal people are capable to shed extra pounds very easily by using Custokebon Secrets (just search it on google).

  • This video is definitely wonderful! It helps me recall of times when my sister used Custokebon Secrets to lose 18 lbs and enjoy being healthy again! Most of us wish to lose fat, however we also need to stay healthy, and that’s what exactly Custokebon Secrets gifted.

  • Good vid, yourself even look sort Natural. ��������Maybe hard to get the Juice overthere or People are more healthy these days. ��������

  • but then what’s the point of cardio? I love running but do want to focus on burning fat and gaining muscle �� does it mean I hafta swap running out for resistance training and run just once a week?

  • I have terrible tendinitis and esophikicbesophagiris and I’m only 128 pounds but it’s hard to breathe and I’m so hot and cold and hungry is risistance training better than walking? I used to walk two hours a day

  • In summary: Work out well (all sorts of strength/resistance-focused stuff at the gym) 3-4 times a week. Ideally a cardio workout once/week, but that’s optional. Treat yourself right by eating a sensible number of calories that science says will support your health (use a macro/calorie calculator set to “stay same weight”, with +100 calorie surplus for fueling muscle gains). And really allow yourself to rest on your rest day. Eat the same amount on workout days and rest days. If you’ve been eating a restrictive calorie diet, start bumping up 100 calories every two weeks until you hit your “maintain” calorie number. If you’re trying to lose 2 dress sizes (or for men: If you’re trying to shrink down a fair amount of size) from fat loss, and haven’t been on a restrictive diet, reduce calories by 100 every two weeks until you hit your “maintain” calorie number. Eventually you might get so strong from all the 3-4 strength workouts a week, and your body adjusts to burning more fuel, that you need more calories, so consider adding 100 calories to your maintain number if you’ve been at that number for a while and you feel tired and like you might be held back in workouts by your current calorie intake.

    I know that’s a lot, but I don’t think the video could really be much shorter without leaving important stuff out. So the summary can’t be very short either. Thanks for the video, I think this helped me understand the metabolism part of health better. Not many other videos address long-term and the how/why of it taking so long. But this sounds like a really solid approach.

    I’m actually just trying to wrap my head around my health, even though I’m nearly too thin and I’m sedentary. I realized watching this that I’m probably not eating enough calories/protein/anything. I don’t have a traditional eating disorder, but I do forget to eat often times. This reminded me I’m not fueling enough for just covering the basics of my metabolism, most likely.

  • I significantly under-eat but it’s not because i care about my weight, it’s just because I’ve never had a big appetite. Now I’m starting a body recomposition programme but I’m finding it hard because i’m not getting the nutrition I need. Is anyone else in the same boat?

  • This has helped so so much putting things really simply! I find all the nutrients side baffling. Thanks for explaining the science and rationale! Myfitnesspal makes more sense now too! I love the science included in your chanel, it helps me understand why I’m doing hours of HIIT when it gets hard ��

  • Bravo! I have been lifting weights since the early 70s. Yes, I am that old. And, yes, I have heard it all. This video, though, is the single best concentrated informational video on body transformation I have ever heard. It is sensible, well-informed, and extremely helpful. It is not just for women. Great job!!!!

  • I notice many people keep on talking about Custokebon Secrets (look on google search engine). But Im not sure if it’s good. Have you ever tried this popular diet plan?

  • Amazing video! I have one question about it. I’ve been reducing my calorie intake way to much for a long time (1200 kcal). Know I am eating like 1500/1600 kcal per day. You said you had to increase the amount of calories every two weeks. But until which amount do I have to do this, if I still want to lose fat (including weight training). In the video you said until you come to the amount of calories the calculator gives you when you hit “stay at the same weight” but am I still losing weight when I eat that amount?

  • Anybody tried the Custokebon Secrets (do a search on google)? We’ve noticed many awesome things about this popular lose weight methods.

  • This literally changed my life. Been on this road for about two years now (while not completly strict about the calories), my body completely transformed! Best advice ever.

  • I’m 58kg and 170cm but to be honest I feel like I’m too chubby. I have adapted my caloric intake to 1300-500kcals over time as well ugh…I know that in order to become lean I need to just build muscle and keep losing fat but I’m so afraid of gaining weight on the scale. It’s so stupid because I know I’ll probably look thinner with more muscle even if I am heavier. Does anyone else have this problem?

  • I read lots of good reviews on the internet about how exactly Custokebon Secrets can assist you lost tons of fat. Has anybody tried this popular fat burn secrets?

  • I get not focusing on cardio for fat loss, but what if I recently started running and really love it? I’m not doing the cardio to lose fat, but because I want to improve fitness and because I enjoy it I don’t want to cut down to only one run a week, but will it be detrimental to my progress if I otherwise follow your advice, but also do three 45-60 minute runs a week?

  • I heard some guy lost 12kg in just one month by following diet plan from NextLevelDiet, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • If you are a newbie at the age of 37!…. Should one take the veteran route, or should one be in a calorie surplus and then cut as you suggested for a newbie??… HELP

  • I tried to make my own diet, but it didn’t work. I went to NextLevelDiet and let them create diet plan for me. I am delighted with the result

  • 20lb in 10 weeks? It’s called Impossible without Anabolic Steroids and suitable Genetics. There is no “magic program”, dont waste your money on this reinvention of the wheel. Nutrition, Hard training, combined with Testosterone supplementation or mimicking compounds IS the only factors that will increase hypertrophy in muscle in this short span. Anyone who tells you otherwise is trying to sell you something.

  • As expert, I’m sure Custokebon Secrets is actually good way to lost lots of weight. Why don’t you give it a chance? maybe it can work for you too.

  • Do you eat lots of carbs or not? I see some people with muscles eating lots of carbs but I’ve been on Keto to cut down on my weight and I’ve never done anything to tone or gain muscle. So I don’t know if this will benefit me or not. My main goal is to loose fat whilst getting muscle and toned

  • Hello, thank you for the video! It was really helpful for me. I’m a little bit overweight, and my goal is to just lose some fat right now, not necessarily to gain muscle. I’m eating around 1300-1400 calories every day, and am doing light resistance training at home 3-4 days a week. Is my metabolism getting slower? Before watching your videos I thought that building my muscles would “make up” for the decrease in metabolism from eating less, but am I doing enough? Thank you so much!

  • Cut the bull, i say if you are focus you and your mind and body to lose fat and gain muscle that will happend. ( mentality is everything my freind no numbers here, if you want it you can get it)

  • High protein, low calorie, low impact cardio like walking… seems to work well for me. Calisthenics strength training. Thanks for the video!

  • I’ve seen the best results by doing whatever I want. I run 2 miles a day eat clean and I lose fat and have been building muscle mass. The best advice you can get is to not listen to studies.

  • As specialist, I do believe Custokebon Secrets is actually great way to lost lots of weight. Why don’t you give it a chance? maybe it will work for you too.

  • If you wanna lose weight eat clean and do hit, if you wanna bulk up eat between 12 and 8 only and push it to the limit lift heavier

  • I’m really liking your videos is there a website where I can personalize my own regiment I just checked out how many calories I’m 230 and if by 14 that be 3220 cal…… so that means I have to start off with 2720 calories? Fyi I’m 5″7′

  • To long of a explanation! Start slow drop only 250 calories per week do light weight training do cardio. Then later drop calories a tiny bit more do more cardio increase weights. Done!

  • So what’s better eat less carbs or less fat foods?? Avocados really fuck up my nutrition plan and I have no problems with carbs since that’s my main energy source but I’m confused

  • Good vid… To all the numpties who say “it’s tHerMoDyNamics bro…. Calories in vs calories out”….. Yea because hormones, micronutrients, get bacteria and neurotransmitters don’t matter….

  • If you’re having belly fat issues while bulking then just start every session with an abdominal workout and then proceed on to your normal workout and make sure its intense enough for you to sweat substantially….that way you’re getting a bit of cardio in while you lift weights…..intensity is key folks……you’re not gonna burn belly fat if you’re not sweating.

  • Hi there, have you thought about this diet plan called the Custokebon Secrets? My friend says it helps people lost a ton of weight. Is that possible? I also noticed many great review about this diet plan. Thoughts?

  • So if I’m 290 (former defensive lineman college) and I want to get down to 220 do I use my current weight or my goal weight to determine my caloric needs

  • I was on a 5×5 routine with atleast 2 sessions of cardio, 1st after training and 2nd seperate from lifting days, was consistent for about 8 months before lockdown This was slow and steady and was working for me. My aim was to lose fat and build muscle. But the video is right.. Boy was it tough and I really had to pay attention to my body and nutrition and make the adequate changes as and when needed. Thanks for the upload dude as always really helped me to understand more. Keep up the good work bro ��

  • I read many people keep on speaking about Custokebon Secrets. But Im uncertain if it’s good. Have you ever try this popular weight loss secrets?

  • I’m 5’ 6 and I use to weigh about 185 and now I drop to 145 but I don’t know what to do my body shape is skinny fat but should I lift weights or lose more weight I’m kinda need tips in what to do in workouts,diet or so on but does anyone have any Recommendations on what to do

  • Do you recommend any resistance/strength training that’s suitable for plus-size people; preferably easy on the knees? I’ve been successful at dropping weight and still have more fat to lose but I am wanting to get to the point where I begin to tone and strengthen my muscles. Any suggestions are greatly appreciated.:)

  • Its still amaze me just how some people have no idea about Custokebon Secrets (search on google) despite the fact that lots of people lost a ton of weight using it. Thanks to my personal mate who told me about it. I have lost crazy amounts of weight.

  • i was really excited about getting to eat more but my recommended calories turned out to be 1,285. I am eating about 1.6k calories every day, and my fitbit also says i burn about 1.6k every day ( i rarely go over it because I get scared) and now i don’t know what to do

  • This video is amazing! It helps me remember of times when my cousin used Custokebon Secrets to get rid of 19 lbs and enjoy being healthy again! Many people want to lose fat, however we also require to stay nutritious, which is what exactly Custokebon Secrets gifted.

  • Does Custokebon Secrets really work? I notice a lot of people keep on talking about Custokebon Secrets. But I’m uncertain if it’s good enough to lost lots of weight.

  • Jeremy I appreciate the science behind your work, but could you make your videos more simplified for Non-Native speakers, it was too technical for me, I wish somebody could provide a brief of the video

  • Im in quite a big calorie deficit (1000kcal under) and lifting weights 4 times a week and im not losing weight. Is it possible that im gaining as much muscle mass as im losing fat weight?

  • What is your take on people who were formerly fit and gained fat mass and have been fluctuating between exercise programs and binging? Do they have a high chance of body recomp?

  • It’s possible to to burn fat and slowly grow muscles but it’s very difficult. What I’ve been doing first 5-6 hours after getting up eating just enough very small portions ( mouthfuls) untill I felt I need large portion lunch most carbs ands loads protein plus veg), hour later 1 hour cycling then keeping slightly hunger for hours with mothfulls of protein and a bit carbs. Then in the evening larger portion most carbs and 15 minutes heavy lifting. I managed to keep the same weight put on few mm inarms and legs but lost 6.5 cm in belly in just 1 month. I managed to make the similar result on another 3-4 occasions. It’s very difficult but possible. The trick is to get surplus before each training and slight deficit second half of the day and night. Surprisingly or not it was in the mornings when I noticed differenceS. The growing muscles burn fat. Btw this is of course not ideal or possible to bulk up but it’s better then loosing 6-7 it of weight to get where I got keeping the weight. Also this is not possible after bulking up as you need to stabilise your weight for many weeks or months. Btw never ever took any steroids or anything other chemicals 100% natural food only plus vitamins/minerals.

  • I’ve started rapidly losing weight in the past 2 weeks since i’ve cut out sugar and soda and really toned down on the junk food (though not completely) my actual problem is i have no idea how much to eat to gain muscle (especially with the fact that i am on a limited budget). I also only want to gain a little muscle nothing over the top. Any advice to help a guy out would be really appreciated.

  • Hi, the link for the meta-analysis on the effect of cardio on muscle growth seems to refer to another meta-analysis. I wanted to understand the diagram in your video about that. Thx

  • I was so scared to increase my caloric intake and did gain about two lbs. weighed myself three weeks after and lost three lbs! I lost 26 lbs so far on my weight loss Journey and now I’m looking to tone up my body (primarily through fat loss).

  • as a skinny fat guy! I think il just focus on losing fat! Was skinny my whole life.. 58kg and 180 cm! Made some changes and went up to 78kg now! But very unhealthy and fast! Just within few months! So i have a lot of fat on my hips, ass and legs.. and of course on my stomach but i dont have a beer belly. But the problem is i look just as skinny as i did at 58kg.. i just became skinny fat! And you cant really tell the diffrence unless i undress. So i decided to do some hometraining to get bigger chest and shoulders, but im probably not eating correctly and probably too much calories, so ill end up getting too fat around my hips and stomach for my liking!:( So i think i have to undo my fat gain and then start training when im skinny again so i can gain kg without being scared

  • You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called *Next Level Diet*.

  • I am trying to lose 15 and I am not big but it’s my pre baby weight and I want it back but I haven’t wanted it bad enough I guess. I am trying to do better and just be mind full. Do common sense things. Good video

  • Kinda sounds like my problem I’m skinny but I have a gut and I’m trying tone up but I haven’t been taking in enough calories for fuel for a good workout and I’ve been working out consistently since April and I’ve seen very little results ��

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from NextLevelDiet is the only diet I could follow forever. It’s really sustainable and easy to follow.

  • Hello, have you thought about this kind of diet plan called the Custokebon Secrets? My sister says it helps people lost lots of weight. Is that possible? I also noticed a lot of good review about this diet plan. Thoughts?

  • IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK NextLevelDiet. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

  • I was very skinny and after changing my diet I finally started seeing results. I didn’t know anything about training and diet, but my friend told me for the website called Next Level Diet and I just followed their diet and training plan. They have amazing tips 😉 check it out

  • When considering eating healthy, you must never fall victim to modern fad diets. Extreme diet plans undoubtedly are a risk for your health, especially ones that seriously limit your daily nutritionary intake. Many of these fad diet plans work for a short time period and then the benefits decrease after a while. It is best to look up Custokebon Secrets on the google search engine as it is not just another fad diet where you starve yourself.

  • There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. Next Level Diet is a great tool to start with because it gives you everything you need to reach your fitness goals.

  • As specialist, I think Custokebon Secrets can be good way to lost a lot of weight. Why don’t you give it a shot? perhaps it is going to work for you too.

  • What exactly is Custokebon Secrets? How does this thing really work? I notice lots of people keep on talking about this popular weight loss secrets.

  • I heard some guy lost 12kg in just one month by following diet plan from NextLevelDiet, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • Has anyone used the Custokebon Secrets to lost crazy amounts of fat? Simply just do a search engine search. On there you will discover that a great guidelines about how you can lost lots of fat. Why don’t you give it a chance? maybe it will work for you too.

  • Guys. Word of experience. Fiber is just as important as protein. You do NOT want your bathroom trips turning into a full body workout. NOT FUN.

  • I also love food and currently am in such a bad state mentally. Ive been restricting for quite some time but i just cant seem to reach my ideal body. I don’t want to go out with friends because i don’t have space for that in my calories, and if i do I eat a really low calorie breakfast and lunch. I hate it because i never used to be like this before, I’d eat so much food with joy and love myself. I was convinced that i would never ever be the type of person to get an unhealthy relationship with food. I have so much anxiety when i eat over my calorie limit but at the same time I hate not being able to eat my favorite foods or have to skip meals in order to eat something I want.

  • I read many superb opinions on the net about how Custokebon Secrets can help you lost crazy amounts of weight. Has anyone tested out this popular weight loss diet plan?

  • I have messed up genetics. I tried high protein, low carb diet for a year and my gut was the only thing that blew up. I lifted 5 times a week, body building split. I got strong but I didn’t like my beer gut, even thou I didn’t drink. So I just gave up and went back to fasting and running. Disappointed!

  • This is very informative!!! Guys please checkout my skinny to muscle natural transformation timelapse and how I did it in a year!!
    https://www.youtube.com/qaasid

  • I live with my parents after college and they eat shite and obviously I can’t throw their food out so it’s even harder when you go in the fridge and have to move the coke and the donuts to find the cucumber, still manage so I’m proud of my discipline, plus I work out Monday Saturday mornings, push, pull, legs, repeat, I eat alot of tuna, I was leaning up but losing strength, starting no fap and that fixed my strength

  • I see a lot of people keep on speaking about Custokebon Secrets (search on google). But I’m not sure if it is good. Have you ever tried this popular weight loss secrets?

  • This video is fantastic! It helps me remember of times when my sister used Custokebon Secrets to get rid of 17 lbs and enjoy being healthy again! Most of us want to lose fat, but we also require to stay healthy, and that is what exactly Custokebon Secrets given.

  • It is physically impossible to gain muscle and lose fat simultaneously unless you’re a noob. That’s more of an illusion though. You can’t create something out of nothing.

  • Hey there, what if we do a full body workout 3 times per week, while on a low carb diet? my fat percentage is around 25, im not to heavy, but have alot of fat:( tryin to get rid of it.

  • I can’t believe I found this website. Next Level Diet completely changed the way I look at diets. When I started following their diet plan, I realised that diet isn’t something you should be scared of and it can easily fit in your daily routine.

  • Sleep is the most important because when you don’t get enough your Cortisol spikes. Weight loss is largely getting your hormones working for you instead of against you.

  • On one hand I would love to need 2500 kcal/day, but on the other hand I’m so afraid of having to eat loads to sustain my energy levels.

  • I just wanted to have flat belly, so I tried fat loss plan from *Next Level Diet*. Guess what? I lost my beer belly in just 30 days. Now I want a six pack:D

  • I read loads of good opinions on the net about how Custokebon Secrets (just search it on google) can help you lost a lot of weight. Has anyone tried this popular diet plan?

  • I just wanted to have flat belly, so I tried fat loss plan from NextLevelDiet. Guess what? I lost my beer belly in just 30 days. Now I want a six pack:D

  • Its still surprise me just how a number of people don’t know about Custokebon Secrets (google search it) although lots of people lost tons of weight with it. Thanks to my personal mate who told me about it. I have lost crazy amounts of fat.

  • Are you saying someone who is a veteran has to get really lean before gaining muscle? If that is the case I may else well lose the next 20 lbs. Just to point out, you should be sensitive when you speak of veterans who didn’t know and is just trying to build muscle, seeing how difficult it is for them, almost like a handicap.

  • Has anyone used the Custokebon Secrets to lost a lot of fat? Simply do a google search. On there you will find an awesome suggestions about how you can lost tons of weight. Why don’t you give it a shot? maybe it can work for you too.

  • In the sustained fat loss approach, if you have added 100 cals a week but some weeks you’re more active or (eg I go on very long bike rides sometimes) should you eat these cals back? Otherwise you won’t really be in a surplus!?

  • Saw ur vid on why u left India. Too scared of the real world eh… you should have realized what u were getting yourself into. World isnt sunshine and rainbows. U made yourself look like an ignorant oversheltered Westerner

  • Thanks for sharing this babe, it was super helpful. What are your thoughts on eating frequencies? I usually get hungry every 2-3 hours & I eat small portions.