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

Оценок: 21670 | Просмотров: 727430
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 (1134)
PictureFit (9 месяцев назад)
Man, top quality vid right here!
SOLO 66 (1 месяц назад)
mine too dude
Javier C. (1 месяц 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
YO LO (12 часов 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 (1 день назад)
🙏🙏
PJ (2 дня назад)
Will talking to a girl work if I’m gay
Beau Carpenter (3 дня назад)
You look taller in the right picture also.
Firdaus Merchant (4 дня 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 (6 дней 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 (8 дней назад)
just inject test 75mg per week
lil malik fan (8 дней назад)
Holy fuck... you’re hot
Pandikaze 1v9 (8 дней 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 (11 дней назад)
I love your videos! Keep doing what you're doing!
Doctor Cluckers (12 дней 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 (13 дней назад)
Can you do a video on the natty steroid cycle you’re on?
Danny1 pa (13 дней 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 (13 дней назад)
Waemen
Randy Le (13 дней назад)
I never get to talk to a hot girl .. no wonder im so weak !!!!
Becoming Godsize (16 дней назад)
Just blast gear.
Adrian P (17 дней назад)
"I optimized my anabolic hormones" dat der turkey breast and creatine
Joel Tardieff (18 дней назад)
All the YouTube fitness guys are tiny
The Battle Moon (19 дней 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 (20 дней назад)
This video was all I needed, thanks a bunch Jeff !
Pepe Tostado (23 дня 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 (24 дня назад)
free advanced fitness vids on my utube make sure you have a look.
Bob Dole (24 дня 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 (24 дня 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 (25 дней 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 (26 дней 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' (26 дней назад)
Should i stop train for 3 weeks before the recomp?
Chris (29 дней назад)
Why does this short man child keep popping up on my feed?
Kinh Konn (29 дней назад)
Re-title this video. I watched the whole thing thinking the title matched the video and it bloody didn't!
MultiPandaFTW (1 месяц 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
Web Box (1 месяц назад)
He got a tan is 6 months? :/
Abel Salazar (1 месяц 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 (1 месяц назад)
im a skinny fat can i use Creatin for bulding more strength and muscle? answer please
Rene Daniels (1 месяц 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 (1 месяц 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 (1 месяц назад)
5’5” yikes
The. Thomas (1 месяц назад)
Hate this mf voice, he tryna sound too perfect or sumn 😂
Just A Bit (1 месяц назад)
Summary: bulk first (don't worry about fat gain it helps) And then focus on looks
jai karntaka mathaa (1 месяц назад)
Jeff sir iam. Ur bif fan of u . U are gennis
mftgdeserteagle (1 месяц назад)
What would be the recommendation for a begginer/intermediate lifter (some muscle mass) with 14-15% BF?
BoDeRzHD (1 месяц назад)
So for a gym newbie at 25% I should be in a deficit?
I Want Lee (1 месяц 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. (1 месяц 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 (1 месяц назад)
I've looked for you all my life. I've found you. My 5'5 inspiration. God bless you for existing.. .
Joel Bäckman (1 месяц 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 (1 месяц назад)
Get to the point
LLPMANOLO (1 месяц назад)
and what about reverse diet?
arniebarb123 (1 месяц назад)
Virgin gains
Charles Williams (2 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 (2 месяца назад)
what do u consider high protein for recomposition?
Mari Mons (2 месяца назад)
This channel is one of the best fitness education channels on YouTube! Thank you Jeff!
Mountain Man Watch Reviews (2 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 (17 дней 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 (2 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 (2 месяца назад)
Tight 🍉
Tayyab DJ (2 месяца назад)
nice physique👍
Katrina Renee (2 месяца назад)
Love how science based this is!
Travis Williams (2 месяца назад)
Whats considered a beginner level though? I've been lifting for about 8 months now. Still beginner level?
Mgtow Boo Boo (2 месяца назад)
Nippard is the man. Go mgtow.
mordern day millennial Chapman (2 месяца назад)
Good and to the point with info💯 perfect video i subed
MoonCoins (2 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)
Ömer Kılıç (2 месяца назад)
After ten year training , 10 lean pound in 6 months thats really naturel bro
Draztik (2 месяца назад)
So what if you never trained a day in your life, your metabolism has adapted to super low calories(slow metabolism), and you are skinny-fat? Do you still jump from like 1300cal to 2300 calories lol?
Rocky Salvatore (2 месяца назад)
You look like a buff Steph Curry and I am deeply disturbed sir
Daddy Dana (2 месяца назад)
if im 160lbs is 160g protein per day correct?
Pellenoit (17 дней назад)
yes that is good
rob shekelberg (2 месяца назад)
My friend got over a plateau by lifting at high reps low weight some days and high weight low reps other days, as well as 75% max weigh regular reps some days, this made him get over plateaus very quick you should try it
Josh Stovall (2 месяца назад)
Lolz
Slug Queen (2 месяца назад)
The real question here is whether or not the same applies to females 🤔 like if i talk to an attrative guy will I suddenly shapeshift into the incredible hulk? Asking for a friend of course
Phil S (2 месяца назад)
Jeff the type of guy to start dating Stephanie just to optimize his gains
DonPabloe (2 месяца назад)
Pls tell me where I can get that Michael shirt
starman starman (2 месяца назад)
You can make muscle faster if you stop the urge to fart.
worsthereverwas (2 месяца назад)
Can someone tell me what is the hair of his hair cut? If I was to walk in to a barber and ask?
brett jackman (2 месяца назад)
3.4 gr protein per kilo BODYWEIGHT..........................Am I the only one who bugged out on that..Im 200lbs......
XXXMELISSATACION (2 месяца назад)
how long does one workout for before they exit the beginner stage usually? (stupid Q sos)
Reece Jensen DPT (3 месяца назад)
Hey Jeff. I'm approaching my 55th B-day and despite being a PT and working hard personally, it's getting harder to keep the muscle on and the fat off. I continue to reinvent my workouts, with gym work, beach boot camp workouts, stairs, rucking and HIIT sessions. I have to balance intensity, volume and aging joints with quality of life issues like enjoying my glass or 2 of red wine with dinner. What tips do you have for middle aged guys who want to look great, be functionally strong, avoid injury and most of all...avoid the Dad Bod!
Ryan O'Keefe (3 месяца назад)
thanks for the info man loved the video
brothers softley (3 месяца назад)
Still 4ft though haha
Sam Reid (3 месяца назад)
Smol fake natty his gf needs that test wang
Jonathan Eichler (3 месяца назад)
I don't get it. Don't have to to maintain at one point? Where is the end of the bulk? At some point, you will have to face the fact, that you can't add more.
Collin Albershardt (3 месяца назад)
Please explain your macros.
CP Savage (3 месяца назад)
"Timing the end of your cut with the beginning of a new romance is well advised." Lol. I wish life worked like that.
Andrew Harte (3 месяца назад)
Didn’t realise how tiny this guy was 5, 5’
mark vargas (3 месяца назад)
Maybe it’s just my gut it’s normal maybe I need to strengthen the transverse abdominis
mark vargas (3 месяца назад)
So why do I still have a belly pooch if I’m 9 percent body fat
FutureLaugh (3 месяца назад)
got any steroid tips?
the one (3 месяца назад)
what about steroids? you forgot to explain that
Unlocking Services (3 месяца назад)
Annoying voice
Prankster707 (3 месяца назад)
So basically, if you're more than 12% body fat, get to 8-10% body fat and then do this strat?
FEC (3 месяца назад)
Hello man! Im 14 years old im currently 171cm and around 65kg. When i started working out a few momths ago my aim was to only lose weight as i was like 72 kg and now i want to be really muscular. Soo my question is do i still need to lose alittle weight or no and how much calories should i eat to have bigger muscles as i already have decent body but want to be bigger. Thanks.
Azack (3 месяца назад)
Who play ps3 in 2017
Joel Bäckman (3 месяца назад)
No way in hell I could eat 262g of protein a day. That's hard even with protein powder. I even struggle to get 150g
Wildling Prepper (3 месяца назад)
I've been bulking now for 4 years, I think its time I cut
Speed Phreak (3 месяца назад)
roids..
HowTo 101 (3 месяца назад)
hey, im 16yrs old and i dont really want to lift weights because i want to grow in height, i have a skinny fat body type, can i recomp by doing body weight exercises like push ups, squats etc..?
Josh Dando (3 месяца назад)
Im 16% body fat, 125 pounds. Looking to gain some lean muscle while getting rid of the fat covering my lower belly, should i be aiming for calorie deficit or surplus?
S.H Lyrics (3 месяца назад)
I'm a kid aka 14 year old big boi ;) I'm 6,2 and 200 pounds I guess most those pounds are fat since I'm not big at all I think I'm 20-23 percent body fat which I'm not proud of I'm actually pretty skinny looking like I'm jacked with small fat covering the gains. I wanna become ripped in 3 months so rip
Nicolas Quintero (3 месяца назад)
Im on a targeted Keto diet with my carbs coming in shortly before workouts. I run HIIT and superset everything until complete failure every time i weight train. I went from 19%BF no muscle to 14% BF with decent gains in 3 months.
Omar Ali (3 месяца назад)
Hey Jeff I've lost a lot of weight, and my back legs chest shoulders are a lot leaner and have some muscle on them, my love handles/ obliques have gone smaller but not much muscle. My problem is I can't seem to get a flat stomach, I know some is loose skin but is there anything I can do to lose the rest of this fat?
Skylar Bagdon (3 месяца назад)
Great content!
DarkSider85 (3 месяца назад)
Thank you for good, well researched and informative content! Science and training <3
Ręka Sprawiedliwości (3 месяца назад)
Are You one of the no steroids guy?

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