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How to Build Muscle and Lose Fat at the Same Time | Body Recomposition Science Explained

Оценок: 23844 | Просмотров: 832678
The first 700 people to click this link will get a 2 month free trial of Skillshare: http://skl.sh/jeff Check out my new merch here: ‣ http://bit.ly/jeffnippardmerch ------------------------------- ▹ CHECK OUT MY TRAINING PROGRAMS → http://www.strcng.com/programs ▹ MY GENETICS SCIENCE VIDEO → https://www.youtube.com/watch?v=XVrTgULSAAY ------------------------------- FOLLOW ME ▹ INSTAGRAM ‣ http://instagram.com/jeffnippard SNAPCHAT ‣ http://snapchat.com/add/jeffnippard FACEBOOK ‣ http://facebook.com/jeffnippard TWITTER ‣ http://twitter.com/jeffnippard PODCAST ‣ IceCream4PRs on iTunes FOLLOW STEPHANIE ON IG ▹ https://www.instagram.com/stephanie_buttermore/ Subscribe to Stephanie on YouTube ▹ https://www.youtube.com/channel/UC4gDYbCEIb69uvFmCX5Lyuw ------------------------------- ▹ IN THIS VIDEO REFERENCES: ‣ https://www.ncbi.nlm.nih.gov/pubmed/26500462 ‣ https://www.ncbi.nlm.nih.gov/pubmed/23679146 ‣ https://www.ncbi.nlm.nih.gov/pubmed/21558571 ‣ https://www.ncbi.nlm.nih.gov/pubmed/24092765 FEATURED CHANNELS: ‣ http://www.youtube.com/dannygetsfit ‣ http://www.youtube.com/picturefit GET MASS (Research Review) ‣ http://bit.ly/jeffMASS MY SUPPLEMENTS ‣ https://www.PEScience.com ‣ Use discount code JEFF to save 30% RISE Clothing ‣ https://www.rise.ca ‣ Use discount code JEFF10 to save 10% MUSIC ‣ Lakey Inspired - Smile ‣ https://soundcloud.com/lakeyinspired ‣ DJ Quads - Groove (ft. Blue Wednesday) ▹ OTHER HELP Research Assistant: Max Edsey ‣ maxedsey@gmail.com Filming: Rashaun R http://www.instagram.com/rashaun_r ------------------------------- MY HEIGHT ▹ I'm 5'5 I edit all my videos myself using Final Cut Pro X only
Категория: Развлечения
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Текстовые комментарии (1184)
PictureFit (11 месяцев назад)
Man, top quality vid right here!
SOLO 66 (3 месяца назад)
mine too dude
Javier C. (4 месяца назад)
Here I was thinking "this is a pretty good channel, maybe I'll subscribe", but seeing our boy PictureFit endorse this just cleared any doubt in my mind
Dejvo (11 месяцев назад)
BenbanksTV (2 дня назад)
eat clean and lift shit...dont need to walk around with a clip board counting reps, sets and keeping track of what you at, tats for goofy white boys that want to impress other males. just fucking eat healthy and lift tings and put said thing down, simple
Leaky (4 дня назад)
I’m moderately experienced, but fat. I don’t know what to do. I also have a torn hamstring
Leaky (4 дня назад)
I’m also fat
Hawken Valhalla (5 дней назад)
So if you're overweight/obese and weight training while in a fairly large deficit, will your body naturally turn to fat for fuel or can you still catabolise muscle?
Luis Gonzalez (6 дней назад)
Some sources indicate that I should aim to calculate protein grams according to my body weight. Others, that overweight people should aim at their “target” bodyweight, while others indicate to use their “lean body mass" as meassure. It's confusing. In any case, that's a lot of protein.
Hey Now (6 дней назад)
Besides a tan, I don't see any difference between pic one and two
Michiel Smets (9 дней назад)
Hey! Nice video :) Any suggestions on : 5 feet 10 , 155 lbs , 15% fat? :/ lean bulk? small deficit?
Angie H (10 дней назад)
So in orden to gain muscle you need to have fat storage 😿 I don't have much 😭
Andiee Martinez (10 дней назад)
Idk I think someone should stay at maintenance and make slow progress tbh. Less fat tbh that's actually a lean bulk and it's good for naturals but it's only someone who can't except gaining fat so fast. But everyone different.
Andiee Martinez (10 дней назад)
I think my hormones are fucked up. Cause I can't even lose fat anymore or to 10 % I was that at 155 pounds. Should I diet break or should I stay at maintenance for a while to help my metabolism go back up. Cause it could be my metabolism I mean I ain't a ten anymore I'm getting older I'm getting older I'm 21 now.
Emily Montgomery (14 дней назад)
Oh my gosh Jeff is such a breath of fresh air!! So informative and helpful.
ASDFGHJKL dfghjhgcgyuigfyuij (22 дня назад)
tfw no gf
Gary Taggart (26 дней назад)
WAIT! The Hulk's not natty?
HeadsUp TV (27 дней назад)
What did he say about anabolic? Is he on roids?
Nathan Boutin (28 дней назад)
In a diet I did in 8 weeks I builded up a lot of muscles and dropped my weight by 10, My arms got bigger even if they had less fat, overall I lost 5 pounds of body weight, but I dropped 7% of my body fat wich is around 10 pounds.
Aidan Ballard (1 месяц назад)
Ayyyy I have the Michael Scott shirt! Good pick!
White Hns (1 месяц назад)
Awesime video
Anil Gupta (1 месяц назад)
Should be in hindi subtitles
dietary supplements (1 месяц назад)
Mass Extreme is number one among modern preparations that allow you to build muscle mass quickly and effectively. http://nplink.net/J93fwZdD
TN The Governor (1 месяц назад)
jeff, wonderful video, btw i get lower back spasms as well, now and then. So how did you overcome your injury??
Don try-ya (1 месяц назад)
Thats why i train to stay injuries free. Cause when your hurt there is a set back
zKayzushio ll (1 месяц назад)
EsparzaPierre (1 месяц назад)
So we're you at a caloric deficit or surplus during the recomp?
Thelonious Smithe (1 месяц назад)
First off, you are shorter than you are claiming, manlet. prove it by showing your height on a measuring tape. Second, muscle memory occurs in the brain, not the muscles
jon 79jw (1 месяц назад)
All these transformation video on the tube from fat to fit just prove this all real
Miss stone (1 месяц назад)
That explains why I’m gaining muscle and loosing fat after taking almost a year off for pregnancy. People have been telling me it’s not possible that I’m gaining muscle and loosing fat but I have beautiful shoulders now after four months of very hard work and down a few dress sizes. Thanks for the video!
Andiee Martinez (1 месяц назад)
but if your Gibbs bulk clean bulk, and you can do it for 6months and still look good.
Andiee Martinez (1 месяц назад)
Wait he'd bulk for 6months but a short mini cut how short
Andiee Martinez (1 месяц назад)
4:17 that's what I do, stay at maintenance which means eat 2,300 just to stay the same weight, it could be more but yeah. You can still build muscle at that but it will take time. I'd rather do that, it may be boring but it's worth the wait for me. Jeff Cavalier knows best.
anthony toffetti (1 месяц назад)
I agree with all of that. But you contradicted the claim of simultaneous muscle gains with fat loss in your conclusion.
Hey Now (1 месяц назад)
you look absolutely no different in those two comparisons @ 2:33, but dont get me wrong your jacked. Thanks for the info.
Jim Halpert (1 месяц назад)
Would I be considered a beginner if I have been working out for about 3 months I am 15 and weigh 140 I bench 170 deadlift 250 r those beginner numbers or no
alvaro bueno garcia (1 месяц назад)
Of course you are. You are 140.
Alejandro Darío Abad Velasquez (1 месяц назад)
Why is this man doing all this for free?
Milan Vuletic (1 месяц назад)
Those before and after pictures look like midget to average height lol
Jaime Magsaysay (1 месяц назад)
Ive been studying nutrition and im a licensed fitness coach and personal trainer. I don't think your statement about fat supplying energy is entirely true (that part in the intro where you mentioned "obesity"). I believe you have to eat enough macros for the fat to be used as fuel together with the macro input and then the fat loss will happen while preventing muscle waste (where muscle wasting may bring cortisol levels higher which you may gain fat in this process, IF your macro input isnt enough for your activity output or your exercise. Therefor your statement is more incomplete than untrue. PLS CORRECT ME IF I AM WRONG THOUGH. I am open to everyone's knowledge and or opinions. :)
V LX (1 месяц назад)
great vid - thanks!!
pumpertube (1 месяц назад)
You sound like an elf.
Pete (1 месяц назад)
get stronger whilst being in a deficit...okay. I'll increase my bench whilst my waist size goes down. I'll increase all my lifts despite actually losing leverages.
Patrick Sorenson (2 месяца назад)
Won’t I burn and fuck up my hormones if I cut and bulk that much in a years time?!
Semper Ludens (2 месяца назад)
I need some advice. I am trying to get newbie gains and like Jeff suggests here I am starting with cutting. What are good sources of protein? What are good nutritional foods for snacks? How do I make sure I activate chest as a beginner? (my back and shoulders automatically take over because I have no chest) What are the best core exercises for beginners at home? What do I do to ease myself into being able to do pull-ups? (when I started I wasn't able to do a single push-up but I can do sets of them now but I can't do a pull-up to save my life, is there a knee-push-up equivalent for pull-ups?) Because of illness I wasn't able to work out at all for several years. I started training at home consistently about a month ago and put myself on a very strict diet, at least 800 calorie deficit (because of stubborn lower-ab fat). I have a really difficult time to get in 100 grams of protein daily so I started to binge canned tuna and quark (still struggling). I do split 'arms-shoulders / chest-core / legs' twice a week and I rest on the last day. No muscle gains yet, no fat loss. I have gotten quite a bit stronger but I don't feel healthier at all. Tips? Thanks for reading :)
Bruhh (2 месяца назад)
didn't understand a singe thing after the first few minutes LOL
YO LO (2 месяца назад)
I was at 235 pounds. I lost 45 pounds in 9 months and i weigh 190 lbs , i didn't make use of new gains , i feel like i lost my muscles and have become skinny fat , what should i do now to gain muscles while not putting on any fat? Someone please help
Aidan Scrooby (2 месяца назад)
PJ (2 месяца назад)
Will talking to a girl work if I’m gay
Beau Carpenter (2 месяца назад)
You look taller in the right picture also.
Firdaus Merchant (2 месяца назад)
hi Jeff I'm 54 detrained due to a hip replacement and obese so I start with a caloric deficit and weight training! what about cardio? can now only walk for 30 mins.! by staying in a calorie deficit will I not lose muscle ? confused! please advise
noudi alp (2 месяца назад)
It's really easy to put muscle while losing fat. My story: I read tonnes of scientific articles before starting my workout. As a newbie, I worked out for three months on a high protein diet supported by only natural carbohydrate sources such as oatmeal, fruit and vegetables. I didn't eat any processed product and anything that includes flour, sugar and salt (The only exception was a 100g bar of chocolate every day). I didn't do cardio at all. My workout routine was 6 days a week, 4 days endurance and two days strength training. On my workout-free day, I ate whatever I wanted. At the end of that three month period, I did not lose any weight. However, I didn't have a belly for the first time in my life, and packed a lot of muscles all over my body. To top it off I built a 6 pack, again for the first time in my life. One last interesting detail I'd like to share is I never did 3 sets. (I was a 38 year old male of 84kg body weight at the time). Today I'm 95kg with a huge belly and just started working out exactly as I did before.
Black Pill (2 месяца назад)
just inject test 75mg per week
lil malik fan (2 месяца назад)
Holy fuck... you’re hot
Pandikaze 1v9 (2 месяца назад)
to gain muscle calories intake must be higher than the calories outtake, to loose fat the calories intake must be lower than the calories outtake, you can't do both at the same time..
Carlos Quiroz (2 месяца назад)
I love your videos! Keep doing what you're doing!
Doctor Cluckers (2 месяца назад)
This was a really good video. really informative, you have a nice voice so it sounds good, edit VERY well and it just kinda has this chill vibe about it. Literally everything I was looking in this video. Thanks
SirViving (2 месяца назад)
Can you do a video on the natty steroid cycle you’re on?
yank yank (2 месяца назад)
Great video, but your more like 12 percent. When I was just 10 i was more shred than your 8.4. Highly doubt you were 8.4
Pablo Clavo (2 месяца назад)
Randy Le (2 месяца назад)
I never get to talk to a hot girl .. no wonder im so weak !!!!
Becoming Godsize (2 месяца назад)
Just blast gear.
Adrian P (2 месяца назад)
"I optimized my anabolic hormones" dat der turkey breast and creatine
Joel Tardieff (2 месяца назад)
All the YouTube fitness guys are tiny
The Battle Moon (2 месяца назад)
So I've been going to the gym now for three months (first time I've been in a gym) and I'm attempting a recomp. I was skinny fat going into things and I used a bunch of metabolic calculators to figure out how much I would need to consume to be in a slight deficit (I should also note I have an active job and a very fast metabolism). I train hard and push myself every time I lift, but instead of building muscle and losing fat, I'm just losing fat. So should I be doing less cardio, or am I just not eating enough? Any help would be appreciated and thanks in advance.
Ginge n Brawn (2 месяца назад)
This video was all I needed, thanks a bunch Jeff !
Pepe Tostado (3 месяца назад)
Dude do you have some kind of tips, for a teenager? How can i grow my pecs, get my legs bigger and my waist smaller, thanks.
Kwameduah (3 месяца назад)
free advanced fitness vids on my utube make sure you have a look.
Bob Dole (3 месяца назад)
It’s not the recomps aren’t possible. Just about doing what’s OPTIMAL. More mass gains occur during surpluses which inevitably lead to fat gain.
Gonçalo Gomes (3 месяца назад)
I like Jeff videos, but can't help but notice every time he refers to his transformations, it's always picture based and I can't help but wonder why he wouldn't film himself at the current state, or even put in previous footage (assuming it exists and I'd be surprised if it doesn't), rather than stills which are prone to editing...
Kalash Operator (3 месяца назад)
It does work for beginners, but after a while, it gets harder to do if you have been lifting for a while. That’s when you have to include a shitload of HITT cardio into your routine and eat a little less. Getting a fitness tracker band helps with heart rate BPM for HITT, tracking your recovery in sleep, calories burned etc
Ethel Suarez (3 месяца назад)
hi everyone ,if anyone else trying to find out #1 weight loss program try slim tactic formula (do a google search ) ? Ive heard some great things about it and my friend got great results with it.
שלו יחימוביץ' (3 месяца назад)
Should i stop train for 3 weeks before the recomp?
Chris (3 месяца назад)
Why does this short man child keep popping up on my feed?
Kinh Konn (3 месяца назад)
Re-title this video. I watched the whole thing thinking the title matched the video and it bloody didn't!
MultiPandaFTW (3 месяца назад)
Soo if im a little fat what really shloud I do ? I mean... caloric deficit and cardio or what ? Let's say i want to look like you
Lefrave (3 месяца назад)
He got a tan is 6 months? :/
Abel Salazar (3 месяца назад)
Hey Jeff. I just came back to training after a 2.5 year off the gym. What split would you say is better to get back on business?
Sami Abazi (3 месяца назад)
im a skinny fat can i use Creatin for bulding more strength and muscle? answer please
Rene Daniels (3 месяца назад)
Hi Jeff. What are your thoughts on diets like the anabolic diet or the bulking version of ultimate diet 2.0. A few years ago I was around 92 kilogram at a fat percentage of 11% (at 1m86). I was consistently lifting for several years and my physique was quite good already. I used the bulking variation of ud2.0. After 8 weeks strength increased greatly (+5-10 kilo on each of my main lifts), I looked bigger and leaner. My weight increased with 1 kilo. My fat% went down to 9.5. Skinfold measurements went down in mm. I honestly believe that recomping is possible even for trained individuals. If u are untrained, detrained, have little muscle mass, have high bodyfat% then it is very easy. But the more muscle mass you acquire and the lower your bodyfat% gets, the harder it gets (Requiring smarter and more extreme approaches). For a novice basically anything not fully retarded works. But as you get more advanced more and more details start to matter to further progress. Really interested if u have ever tried such diet and what you think of them. Greets from the Netherlands
3,14 Sic (3 месяца назад)
science: you dont need high ammount of protein to grow muscle , just 0.61 /pound science: eat 3+g /kg bla bla you ll gain muscle and lose fat wp ty science
Cam (3 месяца назад)
5’5” yikes
The. Thomas (3 месяца назад)
Hate this mf voice, he tryna sound too perfect or sumn 😂
Just A Bit (3 месяца назад)
Summary: bulk first (don't worry about fat gain it helps) And then focus on looks
jai karntaka mathaa (3 месяца назад)
Jeff sir iam. Ur bif fan of u . U are gennis
mftgdeserteagle (3 месяца назад)
What would be the recommendation for a begginer/intermediate lifter (some muscle mass) with 14-15% BF?
BoDeRzHD (3 месяца назад)
So for a gym newbie at 25% I should be in a deficit?
I Want Lee (3 месяца назад)
2:07 there is not a single professional hockey player who can't squat 200% of their bodyweight for reps. No "newbie stuff" was going on.
Darryl Bynem Jr. (3 месяца назад)
I'm currently detrained due to consecutive lower back injuries similar to what you stated in this video. Any advice on your recovery process, strengthening methods and preventative measures would be greatly appreciated. Maybe you could do a video?
Skarra Baines (3 месяца назад)
I've looked for you all my life. I've found you. My 5'5 inspiration. God bless you for existing.. .
Joel Bäckman (3 месяца назад)
It's not because they don't read articles on PubMed they don't realize this is possible. It's because they are idiots. We wouldn't have survived evolution if this wasn't possible. A small cup of logic is all you need.
sillymoons oo (4 месяца назад)
Get to the point
LLPMANOLO (4 месяца назад)
and what about reverse diet?
arniebarb123 (4 месяца назад)
Virgin gains
Charles Williams (4 месяца назад)
So should I bulk first or cut first?? Ho Jeff just joined your channel. Love the science behind the muscles. I'm about 220 6'3 and have like 20% body fat. I have some muscle but not too big or too toned.
akult isgod (4 месяца назад)
what do u consider high protein for recomposition?
RawmeBenitez (4 месяца назад)
This channel is one of the best fitness education channels on YouTube! Thank you Jeff!
Mountain Man Watch Reviews (4 месяца назад)
So I want to pursue bodybuilding kinda late in the game (32). I'm 6'1 240 and I still need to gain muscle size but I have a belly. Should I cut once and for all and then build up or get as big as I want first then cut?
Pellenoit (2 месяца назад)
With a slight caloric defecit and proper training you can lose fat and gain muscle at same time especially with enhancements. But also I don't know what you look like you may be better off with a cut first depending on how tall you are and how much you weigh. If you want more info on other fitness related stuff: https://manychat.com/l1/haolifitness
Mountain Man Watch Reviews (4 месяца назад)
Should also mention I'm on trt and just introduced mk677 which is the first time in my life I've taken anything other than the prescription maintenance testosterone.
Jeff Rector (4 месяца назад)
Tight 🍉
Tayyab DJ (4 месяца назад)
nice physique👍
KATRINA RENEE (4 месяца назад)
Love how science based this is!
Travis Williams (4 месяца назад)
Whats considered a beginner level though? I've been lifting for about 8 months now. Still beginner level?
Mgtow Boo Boo (4 месяца назад)
Nippard is the man. Go mgtow.
mordern day millennial Chapman (4 месяца назад)
Good and to the point with info💯 perfect video i subed
MoonCoins (4 месяца назад)
I am currently holding • VeChain (Quality control across supply chain management) • Sub (Decentralized Internet) • Theta Token (Youtube and Twitch founders are advisors) • Data (Ad Fraud)

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