Any tips on how to decrease body fat percentage and increase muscle mass at the same time?

Question

John Sinclair · Answer

Well, one tip on how to decrease body fat percentage and increase muscle mass at the same time as doing high intensity interval training. So that is essentially we're going to lift weights or do cardiovascular exercise, that's going to increase your heart rate beyond your anaerobic threshold. So you're an aerobic threshold is about the point where you start feeling, like you're breathing, really, really hard. And your body is starting to accumulate lactate, you're starting to fatigue and you're having a hard time getting more exercise done. So once you That anaerobic threshold and go beyond that. We call that high intensity training. The interval part is making sure that you get full recovery. So we get a couple benefits one as your heart rates, coming back down and going into recovery, we are reconstituting the fuels that you need to be able to do work in your next consecutive sets but you're also getting some aerobic it affect. So as the heart rate goes down, you're going to be burning fats for fuel. So, by doing a large number of volume of sets anywhere for depending on your Cassidy anywhere from 12 to 25 or 26 sets of resistance training or activity. That gets you to come up, come down, come up, come down. That's a really effective way of both decrease in body fat percentage and increase in muscle mass. So there's a little more Nuance to that lots of different programming things that we need to talk about in terms of how to prescribe high-intensity interval training but that's a really great method to get what you're looking for.

Paul Edmondson · Answer

Tips on how to decrease body fat percentage and increase muscle mass at the same time. John Sinclair has done a fantastic job on the validation of high intensity interval training. The protocols around and the programming of which utilizes or elucidates these two physical outcomes substantially. What I would also add into the mix is, during the work phases of those high intensity interval sessions, look into and utilize the inclusion of loaded movement training exercises, or exercises that use submaximal load, whole body movements, and three planes of motion. What research has shown is that during whole body sessions, exercises that use many muscles under load, you produce high amounts of lactate levels and hydrogen ions in the bloodstream and in the muscles. Now, when you produce high amounts of blood lactate and hydrogen ions, you also secrete and signal IGF-1. Also, when you stretch muscles under load, you also produce high amounts of IGF-1. Now, IGF-1 is an anabolic hormone that is also highly anti-catabolic. So it increases muscle mass and it decreases body fat percentage. Also, when you stretch muscles under load, you also increase the amount of mTOR activated in the body. mTOR is also highly anabolic and highly anti-catabolic. So both these hormones, in high quantities, which loaded stretch training gives, build muscle and burn body fat. And lastly, when you stretch muscles on the load and many of them in loaded movement training, you also enable cells and muscle cells to be receptive or sensitive to IGF-1. So you produce more IGF-1, but you also uptake more IGF-1 to stimulate an increase in protein synthesis and drive down body fat.

JJ Virgin, CNS · Answer

One of the biggest things you can do for better metabolic health is to improve your body composition. And that means that you want to make sure that you have enough lean body mass and not too much body fat. So what you want to identify is what is your ideal weight? And then for your ideal weight for a woman, you want to have somewhere between-- generally think of 20% body fat, a very athletic woman 15%, you do not want to go over 25%. And for a man, ideally you're going to have more around 10% to 12% body fat. Don't go over 15. And real athletic will be down at the 5%. So that's where you want to start. And if you are looking at this, you're probably noticing on the scale that you need to increase your lean body mass. Now, the way you increase your lean body mass, which the thing you're going to be increasing is your muscle, is to make sure that you're doing heavy resistance training a couple of times a week and you're also supporting it with good, clean protein that's bioavailable, especially that has the branching amino acids, especially leucine. And generally, I'll dose that at somewhere between 0.7 grams to 1 gram per pound of ideal body weight. So if you're going really heavy, I'm going up higher in protein to build muscle. Now, as you're building muscle, it's one of the places that you're going to start becoming more insulin sensitive, meaning you're going to be able to burn fat better and improve your metabolism quickly. And the cool thing with eating more protein is that it's very satiating and it's also very thermic. It's like 30% more thermic than carbohydrates or fat. So if you replace some of your carbs and fat with protein and you put on more muscle without increasing how much you're eating, you will by that very nature start to lose body fat. So that's how I'd like you to focus on it. Let's focus on getting to your ideal body composition by first focusing on getting more muscle. And then you will able to burn more fat. And if you want to enhance that fat burning, make sure you're moving more all throughout the day. And then add in some high intensity interval training a few days a week as well.

Matthew Pendola · Answer

Losing body fat and gaining muscle at the same time, I think it's first of all a very hard thing to do, but the main thing that I would suggest is that you just don't do anything extreme. So in other words, there's probably going to have to be a calorie deficit, but that calorie deficit shouldn't be anything drastic. So I tend to look at personally about 250 calories or so somewhere in there, and I'm just talking about myself that I'm restricting more per day, and I'm seeing how that goes. But I want to lose that fat slowly, and that way I'm not in such a deficit that I'm losing too much muscle at the same time. So that's the main thing. It's more about the nutrition to me than it is anything else. And again, I'm not a dietician, but that's just what I've experienced. But just no big deficits, just small incremental doses, and just check in with yourself and see how it's coming along. But give yourself time to do it, especially when you want to be able to maintain or main gain muscle.

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"Any tips on how to decrease body fat percentage and increase muscle mass at the same time?"