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Can you build muscle and lose fat at the same time? Yes–and it’s known as body recomposition, where you build muscle and lose fat at the same time. However, recomp does come with a catch. We need to be at a calorie deficit in order to lose weight and strip off fat. But the drawback with being at a calorie deficit is that it severely compromises our ability to build muscle. However, this doesn’t mean it’s impossible to build muscle while losing fat, and in today's video I'll share 3 steps for how to build muscle and lose fat at the same time. The first thing you need to do for body recomposition is setup your diet. Eat at a very slight deficit of roughly 5% to a maximum of 20%. And aim for around a protein intake of around 1g/lb of your bodyweight. Then, fill the rest of your calories with carbs and fats. Next, to build muscle and lose fat at the same time, beyond training your muscles at an adequate volume, switch up your routine. For example, switching to a new training split, increasing or decreasing your muscle training frequency, and/or switching up some of your exercises or the manner in which you perform them. Next, we need to optimize our nutrient timing so to build muscle while losing fat. First, you need to ensure that you’re evenly spreading out your daily protein intake into about 3-5 meals throughout the day. Also aim to have adequate carbs and protein shortly before and after you train. When it comes to the question of ‘Can you build muscle and lose fat at the same time,’ the answer is yes, but you need to follow the action plan below: Step 1 (Set Up Nutrition): Eat just slightly below maintenance calories (~5-20% deficit, or ~100-500 calories below maintenance). Multiplying your bodyweight in lbs by ~14-16 can give you an estimate as to what your maintenance calories are. Ensure your protein intake is ~1g/lb of your bodyweight, and consider going above this if you’re relatively leaner (e.g. 15% body fat or below). Step 2 (Switch Up Training): Switch up your training routine. Still ensure that you’re training with the optimal muscle training frequency and weekly volume, but switch up your training to provide a new stimulus for growth. Step 3 (Optimize): Spread your daily protein intake fairly evenly into at least 3 meals per day, and ensure that you’re ingesting adequate pre AND post workout protein + carbs in a timely manner. Bonus Step (Measure): Track your bodyweight, circumference measurements, progress pictures, and strength in the gym. Use these to variables to gauge your progress. A body recomposition isn’t ideal for everyone, but in the cases I went through and with the protocol I previously outlined, it can be an effective way for you to shortcut your transformation. But, in the long run, you’ll likely eventually want to transition to a dedicated muscle building or fat loss period and prioritize one or the other. And for an all in one, step by step program that shows you not only how to successfully achieve a body recomposition, but also then shows you exactly what to do afterwards so that you can continue to strip off fat and build lean muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=%20lose%20fat%20and%20gain%20muscle%20at%20the%20same%20time%20May%2031%2F2020 Filmed by: Bruno Martin Del Campo Subscribe to my channel here: https://www.youtube.com/jeremyethier/?sub_confirmation=1 MUSIC: https://soundcloud.com/iamryanlittle FULL BODY WORKOUT ROUTINE: Full Body Workout A - https://www.youtube.com/watch?v=5JmWguyvu7Y Full Body Workout B - https://www.youtube.com/watch?v=MWcJuLKB7RY UPPER/LOWER BODY WORKOUT ROUTINE: Upper body workout - https://www.youtube.com/watch?v=acp77RhVzMM Lower body workout - https://www.youtube.com/watch?v=YPLopuFxz-0 PUSH PULL LEGS WORKOUT ROUTINE: Push workout - https://www.youtube.com/watch?v=FWDXsqHo14A Pull workout - https://www.youtube.com/watch?v=tPphF8gepd8 Legs workout - https://www.youtube.com/watch?v=Xg9B6pqHUQE
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PUOI aumentare di peso anche se perdi grasso. Se pensi in modo realistico. Puoi perdere 64g di grasso in un giorno restando in deficit calorico. Nella stessa giornata puoi prendere 2kg di acqua. Questo significa che sulla bilancia il peso è salito ma hai PERSO GRASSO. Il successo nella perdita di grasso non dipende dal peso. Spero che ti sia d’aiuto. Se vuoi unirti a oltre 8500 persone che sono riuscite a perdere da 5 a 15 kg nei primi 3 mesi, scrivimi “2025” in privato 💪 In questo modo avrai ogni giorno il supporto necessario per raggiungere i tuoi migliori obiettivi🤜🤛 -Nicola Nel video ci sono consigli dati a scopo generico, da non sostituire a parere medico o di altro specialista. * * * * #dimagrire #dimagriremangiando #perderepeso #perderepesomangiando #dieta #dietazona #motivazione #zuccheri #carboidrati #proteine
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Welcome to our guide on finding a Semaglutide weight loss program near you! Semaglutide is an FDA-approved medication that has been shown to help individuals achieve significant weight loss when used as part of a comprehensive weight management program. If you’re interested in starting a Semaglutide weight loss program but aren’t sure where to begin, we’re here to help. In this article, we’ll discuss how to find local clinics and services that offer Semaglutide weight loss programs, as well as what to expect during the process.
Finding Local Clinics
When searching for a Semaglutide weight loss program near you, your first step should be to research local clinics that specialize in weight management and obesity treatment. Look for clinics that have experience prescribing and monitoring Semaglutide therapy, as well as healthcare providers who are knowledgeable about the medication and its potential benefits. You can start by asking your primary care physician for recommendations or searching online for clinics in your area that offer Semaglutide weight loss programs.
Once you’ve identified a few potential clinics, take the time to research each one thoroughly. Look for reviews from past patients, check the clinic’s credentials and certifications, and schedule consultations with healthcare providers to discuss your weight loss goals and learn more about their approach to Semaglutide therapy. It’s essential to choose a clinic that makes you feel comfortable, supported, and confident in your weight loss journey.
Cost and Insurance Coverage
Before starting a Semaglutide weight loss program, it’s important to consider the cost of treatment and whether your insurance plan will cover the medication and associated services. Semaglutide therapy can be expensive, so it’s essential to inquire about pricing and payment options upfront. Some clinics may offer financing plans or discounts for self-pay patients, while others may work with insurance companies to secure coverage for patients who meet specific criteria.
Contact your insurance provider to determine whether Semaglutide is covered under your plan and what out-of-pocket expenses you can expect. Keep in mind that insurance coverage for weight loss medications and programs can vary widely, so it’s crucial to ask detailed questions and advocate for yourself during the insurance verification process. Additionally, ask the clinic staff for assistance in navigating insurance coverage and securing financial assistance if needed.
Program Components
A typical Semaglutide weight loss program consists of several key components designed to help you achieve and maintain significant weight loss. In addition to Semaglutide therapy, these programs may include regular medical monitoring and check-ins, dietary counseling and meal planning, individualized exercise recommendations, behavioral therapy and counseling sessions, and ongoing support and encouragement from healthcare providers and staff.
Each program is tailored to the individual needs and goals of the patient, so it’s essential to communicate openly and honestly with your healthcare team about your preferences, challenges, and progress throughout the program. Be prepared to make lifestyle changes, commit to regular appointments and follow-up visits, and actively participate in all aspects of the program to maximize your chances of success. Remember that Semaglutide is just one tool in your weight loss journey, and your dedication and willingness to make lasting changes are crucial for long-term success.
Benefits and Risks
Before starting a Semaglutide weight loss program, it’s essential to understand the potential benefits and risks associated with the medication and therapy. Semaglutide has been shown to help individuals lose a significant amount of weight when used as directed, along with diet and exercise modifications. The medication works by reducing appetite, increasing feelings of fullness, and slowing down digestion, leading to fewer food cravings and overall reduced calorie intake.
While Semaglutide is generally well-tolerated, it can cause side effects such as nausea, vomiting, diarrhea, and constipation in some individuals. Additionally, there are potential risks associated with long-term use of the medication, including pancreatitis and thyroid tumors, so it’s essential to discuss these risks with your healthcare provider before starting therapy. Be sure to report any side effects or concerns to your healthcare team promptly and follow their guidance on medication dosing and lifestyle modifications to minimize potential risks.
Support and Follow-Up
One of the key factors in the success of a Semaglutide weight loss program is ongoing support and follow-up care from your healthcare team. Weight loss is a journey that requires dedication, consistency, and accountability, and having a supportive team of professionals to guide and encourage you can make a significant difference in your progress. Be sure to attend all scheduled appointments, participate in counseling and support sessions, and communicate openly with your healthcare providers about your challenges and successes.
Your healthcare team is there to help you navigate any obstacles that may arise during your weight loss journey, provide guidance and encouragement when needed, and celebrate your achievements along the way. Remember that achieving significant weight loss takes time, persistence, and effort, so be patient with yourself and trust the process. With the right support, motivation, and commitment, you can achieve your weight loss goals and improve your overall health and well-being with a Semaglutide weight loss program.
In summary, finding a Semaglutide weight loss program near you involves researching local clinics, considering cost and insurance coverage, understanding program components, benefits, and risks, and prioritizing support and follow-up care. By taking the time to find a reputable clinic, communicate openly with your healthcare providers, and actively participate in all aspects of the program, you can maximize your chances of success and achieve significant weight loss with Semaglutide therapy. Remember that your health and well-being are worth investing in, and with the right resources and support, you can reach your weight loss goals and live a healthier, happier life.
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See Full Video On My Channel Titled: Body Recomposition or Weight Loss First For Skinny Fat Women I am sharing my own body recomposition story after having my second son. I was able to lose fat and gain muscle in a body recomp instead of just focus on weight loss. (Aka go from skinny fat to fit and lean) Building back my muscle I lost during pregnancy to feel strong for myself and my babies was very important. No long hours of cardio, just simple nutrition and a focus on strength training with progressive overload.
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