What Factors are Most Important for Fat Loss?
ฝัง
- เผยแพร่เมื่อ 23 ก.ค. 2024
- How to Individualise Protein Intake for Muscle Growth
• How to Individualise P...
STUDIES
pubmed.ncbi.nlm.nih.gov/30513...
pubmed.ncbi.nlm.nih.gov/29596...
pubmed.ncbi.nlm.nih.gov/21494...
pubmed.ncbi.nlm.nih.gov/26832...
onlinelibrary.wiley.com/doi/a...
pubmed.ncbi.nlm.nih.gov/23739...
pubmed.ncbi.nlm.nih.gov/28166...
pubmed.ncbi.nlm.nih.gov/29438...
pubmed.ncbi.nlm.nih.gov/20921...
pubmed.ncbi.nlm.nih.gov/35361...
pubmed.ncbi.nlm.nih.gov/36136...
pubmed.ncbi.nlm.nih.gov/21558...
pubmed.ncbi.nlm.nih.gov/36940...
pubmed.ncbi.nlm.nih.gov/35215...
pubmed.ncbi.nlm.nih.gov/30836...
TIMESTAMPS
00:00 Intro
00:15 Calorie Intake
02:08 Resistance Training
03:40 Physical Activity
07:30 Protein Intake
11:46 Sleep
15:56 Rate of Weight Loss
17:48 Carb & Fat Intake
20:29 Meal Frequency, Timing & Distribution
21:45 Practical Recommendations
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1. Modify your diet to be higher protein, fiber and lower fat, carbs, salt.
2. Resistance train progressively and achieve 6000+ steps a day.
Be careful, restricting salt while doing cardio (while overweight) especially in warmer climates can be dangerous. I switched to a whole food diet and found I was drastically under-consuming sodium as a result.
sounds so easy, is not for most normal people
Not so simple. Look into what fats and carbs do related to hormone release, particularly involving hunger
It really is easy and simple. Get Cronometer, a free app, and a $10 kitchen scale. Start measuring everything you eat, and after a couple of weeks start making improvements. You'll be equipped with the knowledge of what you're putting in your body and be able to make informed decisions.
Hormones are pure cope.
@@iabsn1828this is very easy and attainable for “normal” people. You may just be lazy.
This is single-handedly the best fat loss video ever made
Excellent video. The extent to which regular exercise can help with hunger and satiety signaling is probably underestimated by most people.
@@rodolfo_rlfyou are crazy mate 😂 3-5k calories. What activities were you doing to burn all that energy unless you stored that stuff as fat 😂 you need to be training 6 hours a day to eat those calories.
This Video is worth more than Gold. well done
This video is a gold, thank you so much for this convenience conclusions, as well as attaching all the evidences.
no problem 👍
Just straight, easy to understand information like always. Thank you for always putting out the right info! Your channel has helped me so much during my weight journey
No problem, glad the content is helpful 👍
By far the best video about fat loss I've seen
glad to hear it 👍
The greatest fitness channel ever... very underrated... thanks for sharing this information....all you need to know... very educational content...❤❤
Glad to hear it 👍
Thus is very clear, well done & much appreciated 💯
glad to hear it 👍
Thanks that’s really helpful and you always give me a lot of new information
Glad to hear it 👍
Hi, I wanted to leave a comment of appreciation for you hard work!!
Your videos are so well made, clear and done with extensive research
I also love the recaps at the end
So thank you and keep it up ☺️
No problem, glad you like the content 👍
Your videos are incredible!
Glad to hear it 👍
This channel is invaluable
Thanks for the info!
no problem 👍
your video is worthy of my The best stuff playlist
I am honored 🙏
Very detailed and crisp video. Thank you !!
no problem 👍
Fyi the information for muscle retention during calorie deficits is different across gendered/hormone lines
Wow! I'm impressed. Subscribed!!
💪
I'm down 46 pounds since February 11th. I know some of it will have been muscle loss, but I'm still working out and eating plenty of protein and sleeping as much as I can, so I just have to trust that I'll be able to regain it via muscle memory when I come out of my cut.
That’s amazing. Congratulations! I’ve got about 30lbs to lose so hope I can hit that goal in the next 4-5 months.
That’s amazing. Congratulations! I’ve got about 30lbs to lose so hope I can hit that goal in the next 4-5 months.
@@michelle531531 Wow, I left you a reply of encouragement and youtube deleted it. Very cool, thank you, youtube. Well good luck Michelle!
Such a easy and informative video LOVED IT… only video i watched every second of it ❤❤
glad to hear it 👍
Very nice video, thank you!
no problem 👍
Video Summary:
Factors Affecting Fat Loss Calorie Intake
• This video discusses fat loss and how to achieve it.
• It emphasizes that calorie intake is the most crucial factor for weight loss [1].
Exercise
• Resistance training is recommended to lose fat mass while preserving muscle mass, and general physical activity can also help burn calories [1, 2, 3].
Protein Intake
• Consuming sufficient protein, around 1.5 grams per kilogram of body weight daily, is vital for muscle preservation [4].
Sleep and Weight Loss Rate
• Sleep and the rate of weight loss can influence fat loss, but to a lesser extent [5, 6].
Carbohydrate and Fat Intake
• Carbohydrate and fat intake don't seem to have a significant impact on fat loss as long as you maintain a calorie deficit and consume enough protein [7].
Meal Frequency and Timing
• Meal frequency and timing also appear to be unimportant factors [8].
this video is ideal. thank you very much, sir
no problem 👍
Great video. Been doing the same things and -15 kg in under a year with more muscle and strenght
nice work 👍
This is top notch, as always. Accurate, clear, comprehensive, and concise.
Are you formally educated in exercise science?
Glad to hear it. Yes I am, but I don't hold a degree to a high regard
Thanks!
No problem, thank you for the kind donation 🙏
I was a bit surprised at the workout volume requirements not being lower on a cut. Would that mean that as long as you train in the 10-20 sets per muscle group per week range with enough intensity, you would either lose fat/keep most muscle(assuming adequate protein intake) or gain muscle based on your caloric intake? Is there any scenario in which you could be "spinning your wheels" if you workout hard, or is it always going to be a positive either by losing fat and keeping most muscle in a slight deficit, or by gaining muscle in a surplus?
I am trying to build muscle without gaining a ton of fat, so aiming for a slight surplus without religiously tracking or even knowing what an ever changing BMR might be.
Thanks for all the info in this video!
It is almost always going to be a positive to keep training hard during a deficit. You will either retain more muscle mass than you otherwise would have, or potentially even gain muscle mass (if you are new to lifting). And during a surplus, you will gain a greater proportion of muscle mass than fat mass 👍
I appreciate the video and research, thank you.
I'm just not convinced by #8. I wonder how that same experiment would look on already quite lean male subjects like the athletes in #6.
outcomes could possibly be different with different populations. If someone is very lean on very low calories, then timing around workouts is probably more important 👍
Can you do a video explaining set ranges per week, you mention frequently doing 10x sets per muscle is ideal per week but is that purely isolating each muscle (e.g pec major and pec minor) or would it just be pecs as a whole for 10x sets?
Good question, I may make a video on this topic at some point. To answer your specific example, I would count volume for the chest as a whole, not the individual muscles. Here is a video on a similar topic for now th-cam.com/video/caPcbOzAy2s/w-d-xo.html
I want to know your perceptive about one thing:
If you did a set to faliure with 5 kg dumbbell, then you will reach a point where you can’t do a rep with even a 5 kg ,
However when you do it with 10 kg dumbbell, you probably can do one rep with 5 kg dumbbell even though you’ve reached faliure.( think of what is done with drop set)
So the muscle is more “fatigued” with 5 kg ( meaning can’t lift even the light weight) would that suggest more mechanical tension with the 5 kg case.
I know there other factors can stop you like metabolic stress, but theoretically what you think, giving that similar gains can be achieved in muscle growth using rep range 6-20 for example
Good question. To be honest, I don't know the answer to this. I think it is 'splitting hairs' trying to compare them, and overall muscle growth would be essentially the same. Although is does bring up the potential benefits of drop sets 👍
Calorie deficit is most important for fat loss. You achieve this with diet, exercise, and other improvements to your diet/lifestyle such as higher protein intake and lifting/cardio.
Regarding the meal frequency.. what about insulin spikes when ingesting 6 meals per day? What about insuline and fat loss?
Insulin isn't something you need to try and manipulate for body composition. Meal frequency doesn't seem to have much of an impact on fat loss or muscle growth
Don't sleep on the importance of building up work capacity. If one cycles on 100w vs 200w, calories burnt doubles. This will greatly add to the ability to loose weight quickly. I feel this obvious cardio benefit is constantly overlooked when discussing fat loss.
Cardio is good, but it doesn't seem to be as effective for energy expenditure as we once thought. This is due to the concept of energy compensation
@@FlowHighPerformance1 This only applies up to a point perhaps?
Did a quick google search and found this pubmed.ncbi.nlm.nih.gov/29897822/. If I'm reading it correctly, it shows that double exercise cals per week gave better return per calorie burnt, almost 1:1 with the extra cals.
My real life experience is also that people with higher work capacity, is generally more active during the day.
@@FlowHighPerformance1 This applies only up to a point perhaps? Only did a quick google search, and found this pubmed.ncbi.nlm.nih.gov/29897822/#&gid=article-figures&pid=fig-2-uid-1.
If I'm reading it correctly, when double the cardio calories from 1500 per week to 3000, gave almost 1:1 additional energy imbalance. So the energy compensation effect seems not to continue after a pretty low point.
If this is true, then the advice should be to increase work capacity as much as possible to diminish this effect. And then do a decent amount of cardio (3k+ cals/week perhaps) for max weight loss, in addition to keeping calories under control of course.
Hi, great video. Is it 1.5g of protein per kg of current body weight or target body weight? Thanks
current bodyweight. Although this should be individualised based on body fat and biological sex. Check out this video for more info th-cam.com/video/t_UQz2pTpQc/w-d-xo.html
@@FlowHighPerformance1 thanks so much for the reply. I will check out the video. Cheers!
diet no. 1
0.5g x kg fat intake support proper hormonal function? Both surplus or deficit?
yes, as a minimum intake
If everything else apart from high protein diet is achieved, can you still retain some muscle?
yes definitely. Just get as much as you feasible can 👍
Can you do a video on insuline regarding fat loss?
Don't worry about insulin for fat loss. Just induce a calorie deficit and lift 👍
I disagree,I think insulin levels have a lot to do with fat loss.
If one wants to lose fat, then zone 1 is the best option, it burns fat as fuel. Slow walks or the "Soleus push-ups" are two great zone 1 options. Soleus push-ups have the advantage that it can be done everywhere you can sit down. (At work, at school, watching a movie, eating lunch etc...). The soleus muscle has amazing endurance so you can do the soleus pushups for hours.
I thought zone 2 was best,
@@Nick-kf3io From what I’ve read, zone 2 is great too because it incorporates more cardiovascular work, which is a good thing! It’s just that you also start burning carbs as fuel in addition to fat (but it’s still mostly fat). This likely just means you should have some simple carbs before starting a zone 2 cardio session so your energy doesn’t drop too much (at least for me anemic self haha). Zone 1 is almost exclusively fat loss so it’s the most versatile to do anytime anywhere
@@rodolfo_rlf yes, zone 1 is sneaky that way. You can do practually as much zone 1 as you want, without any negative effect. The more the better, with diminishing returns of course. 2 hours is better than 1, 4 hours is better than 2 and 8 hours is better than 4. It just takes a lot of time, and most people don't have time walking around all day, so therefore the soleus push up is so great because it fits into the modern lifestyle with a lot of sitting, so you can get hours of zone 1 without leaving your desk at work.
So what are you guys saying, Zone 2 isn’t the hot chick in town anymore?? I thought the whole carb as fuel thing kicks in at Zone 3.
Your best bet to loose fat is calorie deficit, not cardio. Cardio can be a nice extra but calorie deficit should be your biggest concern.
Suggestion: Make the background black😊😊
nah
But how would meal frequency, timing and distribution affect muscle retention?
Very little impact if total calories & protein are equated 👍
1. Calorie deficit = eat less.
The end.
Yep absolutely. When on a deficit, the more cardio I add the less weight I loose, it seems illogical but it makes sense
Just wondering why your graphic representing protein intake is a disposable coffee cup? Why does it not represent real food sources of protein? Sometimes I think humans are not gonna make it
It is supposed to be a protein shaker. But yes, we might not make it
I have struggled with my weight my entire life. I now focus on how much pure vegan protein I’m eating and my activity. I feel like I’m not dieting but I’m losing weight.
Nice work. Yes, I think the best way to go about weight loss is via sustainable lifestyle changes, rather than 'dieting' for a specific amount of time 👍
12:33 6.5 hours of sleep was considered normal for the group? Man, that is rough... 😭 I can't function on that amount of sleep. I need at least 7.5 hours.
I also feel like I need more sleep than 6.5 hours too
I guess everyone is different i can function with 6 hours of sleep but i always try to get 7-8+ if i can
Nutrient timing and hormones have a much bigger influence than you’d think too. Sure they did a study between 3 meals and 6 meals, but how many hours were all the meals spread apart?
Eat one or two big meals in a tight window and watch weight fall off of you. I lost over 100lbs eating mostly all junk food in 6 months by just eating once per day, around 1230-130pm. It works.
Most likely eating 1-2x meals per day resulted in you eating fewer total calories
@@FlowHighPerformance1 I've purposely consumed 4000+ calories some days and still dropped weight. I really think it is more of an insulin issue than a calorie one but we need to do more research.
Sleep is the most crucial factor, because less sleep leads to a lot of muscle mass than you think.Even(protein,progressive overload and calorie deficit are equally important)
I wouldn't say it is most crucial, but certainly important
@@FlowHighPerformance1im good at sleeping!
This just isn’t true. If you eat in a calorie deficit, you will lose weight guaranteed no matter what else you do. If you sleep 8 hours, nothing will necessarily change besides being more well rested. Sleep is important to mindset and overall health, but the ultimate truth is calorie deficit = weight loss and by default fat loss.
If I eat in a surplus and sleep well, I’ll still gain weight and if I eat in a deficit and sleep like shit, I’ll still lose weight. Definitely not the most important factor
Yet it's near impossibel to guage your calorific needs. "Take your weight and times by X and get Y, then reduce by 400 calories" or whatever. Ok, so at 260lb I need 2600 calories or near-as-makes-that. Well I've been eating 1700-1900 a day and not losing weight for over a month now, so I call BS on every calculator out there. It's NOT EASY at all to even figure out what you need.
yes, I prefer to use bodyweight trends and adjust calorie intake 👍
Calorie deficit 1000000% I saved you 10 mins
If you watched more than 10 minutes of this almost 25 minute video you'd get a lot more out of it. Hopefully I save some from missing this valuable info.
Very well done but I personally put sleep at #1. Like, I literally have that on my hand outs for my patients. I just feel everything else is far more difficult to achieve if you're not getting adequate sleep. Again, GREAT video.
Yes, sleep makes all the other factors more difficult
Caloric restriction is the _only_ factor. All the other stuff is just a means to facilitate that
And also to improve the muscle retention 👍
The 'paper' you mention is NOT peer reviewed. It is also by a researcher who is also a body builder. I'd like to see less tainted peer review studies.
Which paper are you referring to?
What paper?
Your video started with a strangely false statement. Fat loss occurs during weight loss. Muscle retention doesn't matter. Heavier individuals necessarily have more muscle.
Yes, fat loss will occur with weight loss. Although if more muscle can be preserved, a greater proportion of fat will be lost with weight loss
@@FlowHighPerformance1 Sure but that’s somewhat of a different topic than pure weight loss. You’re not preserving muscle in so far as you’re inducing muscle protein synthesis. Once the weight training and caloric deficit ceases, and homeostasis reestablished, overtime, you will have less muscle as a smaller person than you had when you were larger.
Low carbs is king. It’s funny how exercise lords are so against it and even medical professionals. Tim noakes knew he was right when questioning dishonest academia and big pharma to make people sick.
thanks
No problem, thanks for supporting the channel!