How to Retain Muscle During Weight Loss

แชร์
ฝัง
  • เผยแพร่เมื่อ 4 ม.ค. 2025

ความคิดเห็น • 661

  • @reganbond61
    @reganbond61 ปีที่แล้ว +165

    Unbelievably clean presentation. This one is getting saved. Bravo.

  • @tripik426
    @tripik426 ปีที่แล้ว +23

    Bang on for every point. One of the only channels with no bs info.

  • @CredituR
    @CredituR ปีที่แล้ว +597

    100% solid info. Down 60+ pounds since this past summer my body fat % has steadily decreased while my muscle mass has steadily increased. It is so important to keep protein intake high while cutting to preserve/build muscle. The whole point of losing weight is to lose fat, not fat + muscle. If you are not taking your protein intake and strength training seriously while cutting weight, you are doing yourself a disservice. You can take 2 people with the same height and starting weight & body fat % and have them both lose 20 lbs and depending on their protein intake, they could both be very different body fat% by the end even though in theory they lost the same amount of weight.

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +14

      Nice work!
      Yes, training and protein I take are definitely important to preserve muscle while dieting 👍

    • @Mpanagiotopoulos
      @Mpanagiotopoulos ปีที่แล้ว +1

      Do you recommend taking protein supplements for reaching your daily protein target ? Some of them have got quite many calories, and it's tough to fit them in a low strict calorie diet without getting hungry

    • @dysphoricdragon9740
      @dysphoricdragon9740 ปีที่แล้ว +3

      How can you tell your losing fat and gaining muscles? What ways do you track this? I'm really curious!

    • @CredituR
      @CredituR ปีที่แล้ว +3

      @@Mpanagiotopoulos The way I hit my protein goals without going over my calorie limit is usually by eating lean chicken breast, protein bars, quest protein chips, things like that I'm not big on smoothies

    • @CredituR
      @CredituR ปีที่แล้ว +5

      @@dysphoricdragon9740 The most scientifically accurate way is to get a dexa scan which measures your body composition so you can see how your body fat % & muscle mass % changes over time. Once you get to a certain point though it just becomes obvious when you look in the mirror especially when you compare to old pictures + the fact that your strength in the gym goes up

  • @oreginol1
    @oreginol1 ปีที่แล้ว +50

    I love how in depth this is, while still teaching us the basics. This is truly an amazing and very informational video.

  • @naughtiousmaximus7853
    @naughtiousmaximus7853 ปีที่แล้ว +100

    I am pretty much building muscle while on slight deficit. My body visibly changed for the better.

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +3

      Nice work 👍

    • @Bnizzofashizzo
      @Bnizzofashizzo 7 หลายเดือนก่อน +2

      I was too, except I have a large amount of weight to lose. I should probably just ignore the scale, but at my weight, especially given how I eat, I had to reduce my calories some more because the scale does matter at least a little bit.

  • @kaiserfakinaway5909
    @kaiserfakinaway5909 11 หลายเดือนก่อน +3

    I've seen hundreds of videos and this video just boiled it all down into just 15 minutes? That's outrageously good!

  • @jenniferg3251
    @jenniferg3251 ปีที่แล้ว +116

    This is excellent! I have watched so many videos on these topics as my current goal is to lose weight while maintaining or increasing muscle. You cover it so clearly and from a purely scientific, research-based perspective. Appreciate the articles! Thank you.

  • @XIconic
    @XIconic 10 หลายเดือนก่อน +2

    Hand down the best evidence based guide and theoretical discussion on losing weight/build muscle I ever came across.

  • @domoarigatoish
    @domoarigatoish ปีที่แล้ว +380

    I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. th-cam.com/users/postUgkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.

  • @ewitdakey8683
    @ewitdakey8683 10 หลายเดือนก่อน +2

    this 100% the best video on this topic you provide accurate data and sound logic without the extra annecdotal fluff you usually get from fitness influencers. thank you so much.

  • @rationalEv
    @rationalEv 9 หลายเดือนก่อน +1

    SummaryTips on how to minimize muscle loss during weight loss and potentially build muscle through body recomposition by manipulating nutrition, training, and lifestyle factors.Highlights[0:00] 💪 Body recomposition is possible during weight loss, especially for beginners and those with higher body fat.[1:45] 🍽️ Eating in a smaller calorie deficit and consuming a high protein intake can increase muscle retention during weight loss.[3:40] 🏋️‍♂️ Resistance training is essential for muscle synthesis, regardless of the calorie deficit.[5:00] 🏃 Effective cardio strategies include prioritizing diet, using low to moderate intensity methods, and choosing low impact exercises.[7:30] ⚖️ Avoid overestimating the impact of cardio on energy expenditure and be aware of potential interference effects and fatigue.Key Insights💡 Beginners and individuals with higher body fat have a higher likelihood of body recomposition during a calorie deficit. This is due to factors like less muscle adaptation and a more anabolic environment.💡 Consuming a smaller calorie deficit and a high protein intake can enhance muscle retention during weight loss. Aim for a rate of weight loss of no more than 1% of body weight per week and consume more than 1.5 grams of protein per kilogram of body weight per day.💡 Resistance training is crucial for muscle growth, even during a calorie deficit. Focus on volume, intensity, technique, and rest periods to optimize muscle synthesis.💡 Cardio should complement a calorie-controlled diet, not replace it. Low to moderate intensity cardio methods with low joint stress are recommended to minimize interference effects and fatigue.💡 Be cautious of overestimating the impact of cardio on energy expenditure and prioritize resistance training for muscle retention. Implement cardio strategies that are sustainable and enjoyable for long-term adherence.

  • @leasofie6691
    @leasofie6691 ปีที่แล้ว +14

    The conciseness and explanatory nature of this video was so pleasing to me, thank you, I got everything mentioned in the video without a struggle

  • @RaidenEi23
    @RaidenEi23 11 หลายเดือนก่อน +2

    Im a beginner and omg this is the clearest explanation ive ever seen

  • @jf8138
    @jf8138 10 หลายเดือนก่อน +44

    1 hour of cardio, is typically about 1000 calories, for me. I have found it to be PHENOMENALLY successful. But it is WAY more effective while also dieting. Literally 3x faster

    • @thealphadubstep5403
      @thealphadubstep5403 7 หลายเดือนก่อน +2

      Can confirm, the type of diet you are looking for is a keto diet. I reached weights I never have before, after consistent dedication.

    • @hpvspeedmachine4183
      @hpvspeedmachine4183 7 หลายเดือนก่อน

      Cardio for losing weight is a myth. Eat less.

  • @tessacarstairs5998
    @tessacarstairs5998 ปีที่แล้ว +5

    exceptionally well-done! Love your content. Subscribed. Glad to find a channel that doesn’t use sensational thumbnails and titles to clickbait!

  • @RobertRedway
    @RobertRedway ปีที่แล้ว +1

    Just beautiful. Captures all the latest scientific hypotheses and covers the broad spectrum of diet, resistance work and cardio, Chefs kiss

  • @lexer2119
    @lexer2119 ปีที่แล้ว +25

    I started watching this video with the intention to better my plan and gain some knowledge. But I guess I’m doing everything right. I was at 266lbs (I’m 5’10”) January 9th. Now I’m 230lbs march 31st. This video is absolutely right. I have lost a lot of weight and packed a lot of muscle. I’m more toned. I’ve been losing 3-4 pounds a week. High protein intake. Whole Foods. No sugars, specially added sugars. All complex carbs. I eat about 1500-1900 calories a day. Yes, I’m at a bigger deficit than I should be. But it’s worked out. I guess I depends on the person. I’ve still gained muscle and lost a lot of weight. The only thing I lack is enough sleep. I get about 6-7 hours a day

  • @joeldichter1320
    @joeldichter1320 ปีที่แล้ว +300

    Greek yogurt + protein powder. A great protein desert

    • @DaikhanYT
      @DaikhanYT 9 หลายเดือนก่อน +8

      Add raspberries for fiber that helps with fat loss ( I think )

    • @michalisapostolakis7475
      @michalisapostolakis7475 9 หลายเดือนก่อน +11

      As a greek i agree. We also eat yogurt with honey and walnuts from ancient times. Its like natural viagra too.

    • @shinikamiz
      @shinikamiz 9 หลายเดือนก่อน +2

      @@DaikhanYTyeah fiber makes you shit which debloats you lol

    • @yoggy2207
      @yoggy2207 8 หลายเดือนก่อน +8

      I tried that combo yesterday and it was so nasty that my nose actually started bleeding

    • @Ourelleetsy
      @Ourelleetsy 8 หลายเดือนก่อน

      ​@@yoggy2207idk if ur joking but try fitffoodieselma & smoothieflip for actually easy repeatable ingredient high protein snacks

  • @brettw8664
    @brettw8664 ปีที่แล้ว +139

    One again, a very informative video on this subject. You really do make it so simple, especially about the 'cardio' part. I am one that would always think that I'd have to perform more 'cardio' even in a deceit to reduce body fat. As you mention, that 'the diet' has more of a profound effect if this is your #1 goal. Thanks again for quality information.

  • @bixxeworschd9107
    @bixxeworschd9107 ปีที่แล้ว +2

    Probably the best video i have seen so far on this topic. Statements based on research showing and linking the source. No Source - " trust me bro". Great work.

  • @johnnyg5773
    @johnnyg5773 ปีที่แล้ว +46

    This channel is way undderated . very informative and specific, Kudos brother!

  • @Jakereviewsall
    @Jakereviewsall ปีที่แล้ว +52

    I got up to 320ish, I focused on weight loss and mostly low carb, and got down to 243, last month I switched gears to muscle building while still slowly losing fat. This last week I slowly started introducing a few carbs back but better choices and still no sugar stuff. According to these calculations I should be eating over 300g of carbs a day and that is a lot when I have been eating 20 a day.

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +3

      That should be fine as long as you are still in a calorie deficit 👍

    • @Tater102
      @Tater102 ปีที่แล้ว +2

      I used to focus on carbs HEAVILY. Don't do it. Focus on keeping protein and fat around 60% of the total, and carbs around 40% of the total. The main focus should be the calorie intake/defecit and obviously resistance training and cardio.

  • @mayankkhot4305
    @mayankkhot4305 ปีที่แล้ว +1

    Whenever anybody tells my anything in gym, I first come back to this channel to check 😂....I only trust this channel....this is the best channel so far❤️

  • @TomsLife9
    @TomsLife9 7 หลายเดือนก่อน

    the graph showing that the small calorie deficit is most effective was the best thing I saw in here!

  • @DennisNowland
    @DennisNowland ปีที่แล้ว +578

    Bear in mind that if you do lose muscle mass with weight loss you can quickly gain that muscle mass fast. Just look at malnourished afticans after a famine. No big deal losing a bit of muscle.

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +120

      Yes, muscle regain will likely be rapid 👍

    • @DennisNowland
      @DennisNowland ปีที่แล้ว +17

      @@FlowHighPerformance1 thanks for your great information. It really is much appreciated.

    • @lesterdelacruz5088
      @lesterdelacruz5088 ปีที่แล้ว +38

      Agree hundred percent. People over complicate cutting so much. Muscle loss is completely fine because you can gain it back quickly once you are eating enough again.

    • @coach.dave.lingner
      @coach.dave.lingner ปีที่แล้ว +2

      I was thinking the same thing

    • @coach.dave.lingner
      @coach.dave.lingner ปีที่แล้ว +10

      @@lesterdelacruz5088 that's simple enough if you want to do a bulk but what if you want to put mass back on without putting on the body fat

  • @louquay
    @louquay ปีที่แล้ว +2

    Man this is brilliant and I am so happy because I am ticking all these boxes

  • @beyourself9500
    @beyourself9500 ปีที่แล้ว +2

    Literally the best video on body restructuring.....i would recommend this to lot of people....great work

  • @Audioversearchive
    @Audioversearchive ปีที่แล้ว +5

    I started to gain weight after covid and just didn’t stop til last November when I ended up at around 260lbs I’m 6’1 and I’ve been lifting for about 2 years so my bench press was already close to my then body weight. I decided to try cutting the weight down and I went from 260 to 218 over the course of 5 months. I could’ve used some of these tips! Ended up losing some muscle in the process, I think a bit over a pound. We’ll rebound though! I love seeing these stories so I thought I’d drop my own.

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว

      Thanks for sharing, always good to hear peoples stories 👍

  • @faniaxd754
    @faniaxd754 ปีที่แล้ว +4

    Loved this video. The most useful one I’ve seen about the subject so far. Great job!

  • @TheHuman_
    @TheHuman_ 10 หลายเดือนก่อน

    This is the type of video that, after watching, I immediately subscribe to the channel.

  • @sittasuntrawanichakul7152
    @sittasuntrawanichakul7152 11 หลายเดือนก่อน +2

    clean, clear and concise info. Big thanks !!

  • @MikeShyu
    @MikeShyu ปีที่แล้ว +1

    Comprehensive, succinct, and informative. Bravo on the video quality.

  • @aarondesantiago3518
    @aarondesantiago3518 ปีที่แล้ว

    This is the first video I watched beginning to end in forever

  • @zoeuddin7324
    @zoeuddin7324 ปีที่แล้ว +1

    loved the use of tables to clearly present info

  • @kutluaykupo1262
    @kutluaykupo1262 ปีที่แล้ว +8

    Thanks for this great content. Scientific and concise. It is sure that you will see millions some day in the future. Thanks mate!

  • @Xxswigle
    @Xxswigle ปีที่แล้ว +2

    great information especially for anyone who is bulking and cutting. Great way to show the importance of diet on a cut (calorie deficit) in order to hold onto the muscle mass you gained during your bulk (calorie surplus).

  • @odstelitehunter
    @odstelitehunter ปีที่แล้ว +3

    This is the best YT channel.
    Thank u so much

  • @aalxndr_yt
    @aalxndr_yt ปีที่แล้ว +1

    best vid explaining body recomp so far.

  • @foxdogs1st
    @foxdogs1st ปีที่แล้ว +17

    Disclaimer, there's only so low in bodyfat % each individual can go before the body will certainly dump muscle mass. The body doesn't want to carry around extra weight if it doesn't have to, especially in a low calorie lifestyle. As a person who is natural leaner..my muscle mass directly follows my overall weight and performance will likely decrease in a deficit. A long time ago I was told muscle burns fat, meaning the more muscle mass you build the more fat will be burning naturally. However, it takes a long time to build muscle mass. Women generally carry more bodyfat, so that's likely why they retain muscle, it all relative. 👍

  • @Becky_Cal
    @Becky_Cal ปีที่แล้ว +5

    Excellent video! Well researched and backed with a very straight-forward presentation. Thank you for putting this together and for providing quantitative measures to help guide us! 👏👏

  • @Ridhoolife
    @Ridhoolife ปีที่แล้ว

    10000000% crystal clear. Never been watched video like this. Automatically subscribed

  • @fran770
    @fran770 ปีที่แล้ว +4

    You deserve more subscribers. Amazing information!

  • @Mr.JeffreyEchala
    @Mr.JeffreyEchala ปีที่แล้ว +4

    This video is an absolute information bomb!🤯
    The presentation is outstanding and you explain the topic like a college professor!
    Brilliant explanation good sir.
    Will definitely purchase a plan when I get the money!🙏🙏🙏

  • @TimEnjoysGnocchis
    @TimEnjoysGnocchis ปีที่แล้ว +1

    I think this was highly informative. The only thing thats missing IMO is a little segment on 16-hour fasting etc. good video!

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว

      cheers! I plan on making a future video on intermittent fasting 👍

  • @soleo.x
    @soleo.x ปีที่แล้ว +1

    I just wanted to add that body weight exercises are great if you are a complete beginner. I am a 19 year old, skinny fat woman who works 52 hours a week while preparing for tertiary education. My height is 165cm. A month ago I weighed 58.7kg with 32% body fat and only 37kg of muscle mass. Today I weigh 57.5kg with 27% body fat and 39kg of muscle mass. The only thing I added was weekly yoga classes, though these classes seem more like pilates bc we have reps and all. The classes are about an hour and a half, no added weights. Also, for more context I work at a pharmacy and nutrition centre so I am usually walking around carrying our stock or cutting pills or helping our elderly regulars carry things to their cars- so I am relatively active, and I get at least 6 hours of undisturbed sleep every night.

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +1

      Yes, any form of exercise will provide somewhat of a hypertrophic stimulus for complete beginners 👍

  • @Heylon1313
    @Heylon1313 ปีที่แล้ว +1

    Fantastic video, need to send this to my friend

  • @stevenlennie
    @stevenlennie ปีที่แล้ว +3

    Superb video. Thank you for just getting to the point and keeping it concise and factual

  • @kukuruznobrasno1159
    @kukuruznobrasno1159 ปีที่แล้ว +14

    Great video! Several high quality papers showcase that improved aerobic capacity can help muscle hypertrophy - through adaptations to capillaries and enzyme activity. Remember CICO isn't the only thing that effects muscle hypertrophy, it's also the biomolecular activities that influence the signalling cascade to protein synthesis!

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +1

      Very interesting. Haven't seen these papers, but I'll definitely look into it 👍

  • @jami.j2044
    @jami.j2044 ปีที่แล้ว +3

    Very clean and accurate info.Straight to the point.Very good video!

  • @manbeast222none4
    @manbeast222none4 ปีที่แล้ว +8

    I had trouble getting rid of waistline and lower back fat. I walk alot but I didn't do cardio persay.. I adjusted my diet several times and I just couldn't get rid of it. I have a love for baked foods like pie and donuts...I would have it every other week. I cut those out...added more protein to my diet and I run on my treadmill 20 minutes two days a week and do resistance training 3-4 days a week. I bought more food that have less calories and more protein. I know in my pic I look cut but you don't see that fat on my waistline. I've seen a big improvement but still got ways to go!!!

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +2

      Glad to hear you have been seeing results. Keep up the great work 👍

    • @FastFlashGaming
      @FastFlashGaming ปีที่แล้ว +1

      Having some fat is a good thing brother, with time and consistency that fat will eventually come off. Just remember where you came from and where you’re headed.

  • @Rackstack234
    @Rackstack234 ปีที่แล้ว

    This channel is literally amazing

  • @mohammedraed8279
    @mohammedraed8279 ปีที่แล้ว

    Thanks!

  • @FateMasterBGB
    @FateMasterBGB ปีที่แล้ว +24

    Thanks for the video and also including rest times between sets. For some reason in most gyms in my country, every fitness trainer will tell you "you must only rest around 45 seconds between sets, not more". I always found that weird since when I do compound lifts I do rest around 3 minutes since this allows me to lift with more weight and do more reps.

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +7

      Yes, longer rest periods generally promote greater muscle growth - at least for compound lifts 👍

    • @noorsabah1766
      @noorsabah1766 ปีที่แล้ว

      Can I do cardio strength training ?

    • @Aerosklice
      @Aerosklice ปีที่แล้ว

      if you're in a gym that's shared with other people, shorter rest means more machines availability. Do your rest in the way that works for you

  • @Two_andahalf_devil
    @Two_andahalf_devil ปีที่แล้ว +8

    THANK YOU, I love running at high intensity but something felt off while trying to balance resistance training with high cardio, now I can pinpoint why

    • @fredrickgriffin
      @fredrickgriffin 10 หลายเดือนก่อน

      nice 👍 and it was nice wa 0:06 😮😮

  • @lyzamatillano3699
    @lyzamatillano3699 ปีที่แล้ว

    solid info is making me a bit sleepy but this is so much reliable than any other vids

  • @Reem.H.A
    @Reem.H.A ปีที่แล้ว +2

    Thanks!!
    You gained a new subscriber.
    Very helpful, straightforward information.

  • @Zerobrakes
    @Zerobrakes ปีที่แล้ว +5

    High quality content as always! Cheers FHP

  • @newzealandspotlightersasso9181
    @newzealandspotlightersasso9181 ปีที่แล้ว +1

    I've been looking for a video like this for a while

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว

      Hope it was helpful 👍

    • @newzealandspotlightersasso9181
      @newzealandspotlightersasso9181 ปีที่แล้ว

      @@FlowHighPerformance1 fantastic. I've lost 11kg since start of Dec but I just tore all my ligaments off my ankle yesterday so I'm not sure what's going to happen.

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว

      Sorry to hear that. I hope for a fast recovery 🤞

  • @jadeistg
    @jadeistg ปีที่แล้ว

    the most helpful thing ever is to increase your protein intake. i had to learn that the hard way

  • @jadefinia9976
    @jadefinia9976 ปีที่แล้ว +1

    Love videos with no bs. Thank you!

  • @nboss968
    @nboss968 ปีที่แล้ว

    Stick to the fundamentals. Challenge yourself. Be consistent. Get active and get after it.

  • @thexavier666
    @thexavier666 ปีที่แล้ว +8

    Excellent video. This basically summarizes everything that I've learnt about training over a period of a year.
    One thing I'd like to add is that some compound movements can be so exhausting that having a good cardio base can be useful. So a few sessions of light cardio (say 20 min) per week can be a great way to assist heavy compound exercises (specially squats and deadlifts).

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +1

      For sure. And some extra cardio is certainly going to be beneficial from a general health standpoint 👍

  • @taehyungswife
    @taehyungswife ปีที่แล้ว +4

    I'm a female. Went from 213 to 174 with a 1400 cal deficit. I have a slow metabolic rate. Took me a year. Strength training + cal deficit + 60g protein (for me, I'm 5'1) = Fat Loss.

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +3

      great work 👍

    • @Ipsrc
      @Ipsrc ปีที่แล้ว

      Did you eat in a certain time window. 3 square meals with hours in-between to digest or?
      I'm 5ft 3, Endomorph, unable to do regular cardio because of knee damage. I walk fast and regularly, eat healthily but legs have ballooned

  • @MentalThingsIsScary
    @MentalThingsIsScary ปีที่แล้ว +1

    Greatly appreciate your channel. I always end up taking multiple screenshots and then adding them into documents on my phone so that I can reference them at any time. Your presentations are great and super easy to follow outside of coming back to your channel (because at times, it's not possible and documents are nice and easy reference material)

  • @tuangplok
    @tuangplok ปีที่แล้ว

    Thank you, a topic i have been wondering for so long

  • @irjonesy
    @irjonesy ปีที่แล้ว

    4:13
    If you ignore the overlay with the arrows and zones and just look at the dots, you can see that results are all over the place. This must be a very small coefficient of correlation.

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว

      I guess this tells us that there can be high variability between people 🤔

  • @jakecavendish3470
    @jakecavendish3470 ปีที่แล้ว

    I wish all of youtube health videos were like this format

  • @ayparillo
    @ayparillo ปีที่แล้ว +48

    Great video as always! As a beginner, your content has been very helpful. I do have a request, however:
    I'd love to see a video about stretching and how it affects performance/muscle growth.
    Should it be done before a workout, or after? Should you do moderate stretching more often, or have a day dedicated to doing something more intense? Should you stretch a muscle when it's really sore, or wait until it gets better? Etc.
    I've been hearing a surprising amount of conflicting opinions on these sorts of questions. Thought you'd be the perfect one to set it straight if possible lol.

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +9

      Glad you enjoy the content. Will definitely consider this for a future video 👍

  • @Diabolical3010
    @Diabolical3010 ปีที่แล้ว +56

    Unless you are training for some bodybuilding competition i dont understand the obsession of people cutting cardio from their training. It is SO important for your cardiovascular health it shouldn't even be a question for most people. I remember when i stopped doing cardio for a year and just lifted weights. I got stronger but when i went for a run i was literally dying

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +13

      This is a good point. For most people, some cardio is going to be beneficial. However, for those want to MAXIMISE muscle growth, excessive cardio might not be as helpful 👍

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +4

      100% agree. I think a high daily step count is good for numerous reasons as you listed 👍

    • @smrvy
      @smrvy ปีที่แล้ว +5

      Maximize muscle growth but not be able to walk up flights of stairs without loosing your breathe…

    • @chronos2669
      @chronos2669 8 หลายเดือนก่อน

      Intense training is very cardiovascular. It’s not an obsession, don’t be so aggressive against people’s preferences. My heart rate gets way higher when lifting than when running. You probably don’t train hard enough.

    • @ronmka8931
      @ronmka8931 6 หลายเดือนก่อน

      Lifting is cardio

  • @ginopometti2667
    @ginopometti2667 ปีที่แล้ว

    Danke!

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +1

      bitte 👍

    • @ginopometti2667
      @ginopometti2667 ปีที่แล้ว

      Thanks for all your videos. They’re so educational and easy to understand. 🙏🏼

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +1

      No problem, glad you find them useful! Appreciate the kind donation 🙏

  • @danakim9581
    @danakim9581 ปีที่แล้ว +1

    If I were a professor, I would definitely give u an A++++. Outstanding video👍👍 Thanks!

  • @davidk9519
    @davidk9519 ปีที่แล้ว

    Superb presentation content and fantastic delivery. Great work.

  • @marinabasily8114
    @marinabasily8114 ปีที่แล้ว

    Amazing video, subscribed!

  • @santaskiddo7503
    @santaskiddo7503 ปีที่แล้ว

    Excellent and hit the nail on the head.

  • @lukerobinson9902
    @lukerobinson9902 ปีที่แล้ว

    This video was so very helpful. Thank you very much and god bless you.

  • @rawenpasha
    @rawenpasha ปีที่แล้ว +1

    Outstanding video!

  • @nhando5063
    @nhando5063 ปีที่แล้ว +1

    Thanks for the information. Great Video!!!

  • @markdpricemusic1574
    @markdpricemusic1574 ปีที่แล้ว

    Super-duper helpful and crystal clear explanation. Many thanks.

  • @offendedliberal6374
    @offendedliberal6374 ปีที่แล้ว +2

    In my experience, I'm building muscle pretty well. I've lost 60ish pounds in like 4 months, all while building solid muscle and good strength. I'm just keeping my protein high.

  • @Kamaljama
    @Kamaljama ปีที่แล้ว

    I wish i found this channel before wasting all that time, but now I'm here 😊

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +1

      Welcome 👍

    • @Kamaljama
      @Kamaljama 7 หลายเดือนก่อน

      ​@@FlowHighPerformance1 I've lost 20kg while maintaining my muscles 💪 thanks

  • @jameswillard-brown6697
    @jameswillard-brown6697 ปีที่แล้ว

    The margin seems very slim. Bulking and cutting works. Just stay committed and put the work in.

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว

      Bulking & cutting is definitely best if your goal is to maximise muscle growth & leanness for a specific time frame 👍

  • @goaltotroll4241
    @goaltotroll4241 ปีที่แล้ว +4

    thank god finally a channel that doesnt say you need to be in a calorie surplus to get stronger rofl. people if ur already fat u dont need to eat more and 'bulk' in order to add muscle lol . lift weights like an animal and be in a deficit.

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +1

      Yes, most of the population probably isn't interested in intentionally gaining weight 👍

  • @elizabethyowan8107
    @elizabethyowan8107 ปีที่แล้ว

    Sucha clear explanation. Tq so much sir ❤

  • @lol-ms4ff
    @lol-ms4ff 8 หลายเดือนก่อน

    Very high quality 🎉😊

  • @comingverysoon
    @comingverysoon ปีที่แล้ว +7

    Very basic, very fundamental stuff. But, most importantly, very accurate.
    One thing I would add is a person should determine beforehand what is more important to them: Losing weight or building muscle. Personally, I disagree with the very idea of limiting weight loss to supposedly preserve muscle. For 90% of people in America, particularly the beginners who will learn from this video, weight loss should be the priority. Resistance training and increased dietary protein will limit the amount of muscle loss during weigh loss. This is a great end result by itself.
    However, once a desired weight is achieved, continued weight training and increased dietary protein will result in muscle growth from that point forward. Weight training and increased protein should become a lifelong, life changing lifeSTYLE!

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว +1

      Some great points here. Yes, it definitely depends on what your priority is 👍

  • @ahmaurya
    @ahmaurya ปีที่แล้ว +2

    I think the male versus female distinction is correlated with the fact that female body fat percent is typically higher than male b.f.p.

  • @TheTurtle609
    @TheTurtle609 ปีที่แล้ว

    That video is a masterpiece 👏

  • @julioreyram
    @julioreyram ปีที่แล้ว +1

    This video is beautiful. Very clear and understandable, thanks! I learnt so much more than I expected lol

  • @boiii6354
    @boiii6354 ปีที่แล้ว

    This is gonna be important since im gonna go on a weightloss soon

  • @Satvik-Thakur7
    @Satvik-Thakur7 ปีที่แล้ว

    This video is much needed
    Thanks man🏋‍♂️

  • @nikunjmishra7293
    @nikunjmishra7293 ปีที่แล้ว

    Excellent vid! Thanks

  • @ramishaltaf2129
    @ramishaltaf2129 ปีที่แล้ว

    Excellent, thanks for efforts

  • @imviiku
    @imviiku 7 หลายเดือนก่อน +1

    I run 5k 6 days/week Along with resistance training

  • @Ipsrc
    @Ipsrc ปีที่แล้ว +1

    Thank you for your informative video and excellent supporting citations.
    One thought ive read/watched material that says the body cant digest 30>grams of protein in a sitting?
    May i ask about body types , how the metabolism may differ ans the different body structure that requires specific variations to each Ecto Meso and Endo weight loas strength training reigieme
    As an short endomorph female i find my legs really hold onto weight. I cant run and only have power walking as cardio, i try do a home curcuit of bridges, russian twiats resist band leg extensions and arms as well as not eating between 8pm and 12noon but not seeinf any progress.
    Only time i really lost weight was by accidental cutting to one meal of 20g protein from a 100g portion of meat/ fish then two meals of vegetables and fast long distance running

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว

      the whole ecto/meso/endomorph body types are not really a legitimate phenomenon. Weight loss is a result of eating fewer calories than you expend. So basically, you need to eat less food.

  • @shahfibre
    @shahfibre ปีที่แล้ว

    Great video. Everything backed by scientific research

  • @KD-mh3xv
    @KD-mh3xv 7 หลายเดือนก่อน

    Love this channel

  • @abhistraj4284
    @abhistraj4284 ปีที่แล้ว

    Great information 🔥

  • @stranger2035
    @stranger2035 ปีที่แล้ว +1

    2:45 i think that females have that advantage because they naturally have a higher body fat percentage thus their body is less likely to use muscle as fuel unlike men

  • @Channel-o1n
    @Channel-o1n ปีที่แล้ว

    no wasting time, no shit but only nice conent. you deserve a subscribe

  • @Impchic6
    @Impchic6 ปีที่แล้ว +10

    First of all…your channel is amazing, thank you for this priceless content. Now a question…are the calculations for daily protein based on total kg of body weight or on kgs of lean body mass? LBM was specifically called out in one area but not in protein calculation rows on the chart.

    • @FlowHighPerformance1
      @FlowHighPerformance1  ปีที่แล้ว

      These recommendations are based on total bodyweight. Check out this video on how to individualise protein intake based on lean mass th-cam.com/video/t_UQz2pTpQc/w-d-xo.html

    • @Impchic6
      @Impchic6 ปีที่แล้ว

      @@FlowHighPerformance1 Thanks!

    • @Giaa...
      @Giaa... ปีที่แล้ว

      It looks like the overall calories were on lean body mass but the macros were done on actual bodyweight... So I'd just do the macros