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Would you like to know How to lose fat without losing muscle? There are steps you can take to minimize muscle loss while trying to burn fat. However, even if you do these steps perfectly if you're training as a natural, you're going to lose some muscle as your body fat gets lower and lower. Also when you're eating a lower calorie diet it's very hard to keep your muscles looking full. So chances are pretty high that as you cut body fat your muscles will get at least a little tiny bit smaller. The point of me making this video is to give you guys the tips you need to maintain as much muscle as possible while burning fat.

The first thing you want to make sure you don't do` is don't drastically cut your calories. When you drastically cut your calories you're body is more likely to burn some muscle to lower maintenance energy requirements. The same thing can be said for cardio. Don't do drastic amounts of cardio. Start with only two days a week of cardio and progressively work your way up. In the beginning just modifying your diet should be enough to get you losing body fat. When you overkill with dieting and cardio you release cortisol, screw up your hormones, and hit huge plateaus. So remember, slow, progressive changes to your diet and adding a little bit of cardio at a time when you plateau is the way to go.

Don't worry so much about frequency worry more about making it work for your lifestyle. People that eat 4-6 meals a day say that this is the most effective way to maintain muscle while burning fat, and then people doing intermittent fasting say that their method is more effective. I know that there are a lot of people that are trying to burn fat with an intermittent fasting protocol, and I think intermittent fasting can be great for burning fat. Same thing for 4-6 meals a day. Both of these approaches work, so meal frequency should be based more on your lifestyle. I've experimented with both intermittent fasting and with eating more frequently throughout the day. For me I've always been able to maintain more muscle eating more meals throughout the day. And the only reason I wasn't able to maintain as much muscle fasting was because I had trouble eating giant meals of clean food. I would get full and wind up not eating enough calories. This just highlights the fact that everyone is different, so do what works for you. Intermittent fasting is great for people that have busy lifestyles and people that can eat a lot in one sitting. And eating more frequently throughout the day has it's own benefits. Focus less on meal frequency and more on keeping your daily calories in the right range to burn fat not muscle.

Next you want to make sure that you try your best to keep your lifts heavy at the gym. It's almost inevitable that you get a little weaker as your body fat percentage keeps dropping. Especially when you get to really low levels of body fat. However, you're going to want to do everything you can to lift heavy weight. Aim for compound exercises and try to hit each muscle group for a minimum of 9 sets 5-8 reps with heavy weight. When training for aesthetics I recommend splitting up your routine. Obviously you wouldn't be doing every single muscle group for 9 sets in one day. The point I want you take away is to push yourself to go heavy, even if you feel tired from eating less. If you consistently put your body under heavy weight your body will do it's best to maintain muscle for that task. Many people drop their weight and go with low reps while cutting fat and that is the worst thing you can do when trying to maintain muscle.

The last tip is to take BCAA's and L-Glutamine. Don't fall for the newest trendiest BCAA formula supplement because it's probably the same Branch chain amino acids with some added sugar and a bigger price tag. All you need is plain old BCAA powder. Same thing with L glutamine, plain L glutamine powder would be best. Whether they really work or not is debatable but at least these supplements are one of the supplements that have more evidence of being useful. You don't need to take it all day. You can take them after or before your workout and maybe one more time before bed. Prevent Muscle Loss on a Diet

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How do you get abs in 1 week ha you can't. Before you get all upset and angry let me explain why I titled this video how to get abs in 1 week. The masses want instant satisfaction for the least amount of effort, which is why we even have videos with such titles like how to lose weight overnight and how to get abs in a week. Unfortunately if I made a video based on the truth called lets say how to get abs in 2 years, no one would even click on it. Instead you click on the video that says that it can be done overnight and then listen to someone actually telling you with a straight face that it can be done within a week. To come close to competing with videos like this I have to use the same titles, but the difference is that the content in this video is going to be based entirely on the truth. Now I'm sure a bunch of people have already left this video because they don't want to hear the truth. They're going to go clicking to the next video searching for the easiest way to get abs in the shortest amount of time. And they'll waste time and money on bogus solutions that don't work. If you're someone really searching for how to get abs then this video is for you because it's based on the truth. Starting with the true fact that getting abs takes time. If you follow the points that I'm going to make in this video over time you're going to get abs.

The first thing that you have to do is build up your abdominal muscles. When building up any other muscle in your body it is necessary to break the muscle down with weights, so I use the same approach with abs. Use weights and over time try to increase the weight load for all of your ab exercises. Crunches with weights, leg raises with weights, planks with weights, and pretty much any ab exercise is okay as long as you are incorporating weights and progressively increasing the load over time. Ab specific exercises are not the only exercises that are great for building abs. Exercises like Barbell Squats, Snatches, Overhead Squats, deadlifts, and cleans are all excellent for total body strength and building your core in a way that crunches never will. So Make sure you include those exercises in your program. Many people say that you can work your abs every day, but I know from experience that your way better off working them really really hard and taking at least a day off in between your next ab workout. Every other muscle needs time to recover so it makes perfect sense that the abs will take time to recover as well. If you do a good weighted ab workout you should need that day of recovery. And when I say recovery I just mean you're not going to work your abs again. You can still work on other muscles or do cardio. Building muscle takes time, so to put a couple pounds of muscle on your abs could take years. Yeah that's the truth.

Next you'll have to get really lean. The leaner you can get the more you're going to be able to see the definition in your abs. How do you get really lean? Mostly with diet. If you're goal is to get abs you need to pick the food that goes into your body very carefully. No processed food, no junk food, and chill out with the snacks. People have this amazing habbit of lying to themselves not even to me to themselves about their diet. When I have a giant cheat meal and then eat clean for a couple days, I don't stand there in front of the mirror wondering why my abs don't look as good as I know they can look. I understand that I had a cheat meal, and every diet choice that I make effects the way I look. Where as most people will eat clean for two or three days and act like they've been eating clean their whole lives. And then they start believing that clean dieting doesn't work for them. It's not the clean dieting that didn't work, it's that glass of wine, or the pint of ice cream you had on your cheat day. Everyone knows what clean dieting is. People start demonizing carbs or fat, but creating a proper diet to get abs is not about that. If you eat real food.. whats real food brown rice, oatmeal, yams, quinoa, vegetables, organic meats, fresh wild caught seafood, you know the stuff that comes from earth, the stuff that when you read the ingredient list it reads back to you exactly what you're buying. Brown rice..hmm I wonder whats in it lets check the ingredients, Oh Brown rice...thats it? If you eat this kind of food your body is going to get full, because it's not only getting calories it's also getting nutrients. When you wolf down a whole bag of potato chips your body wants more and more because it's looking for nutrients.

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The paleo diet, also known as the caveman diet, and in the 70's as the stone age diet has become a really popular diet within recent years. Many people swear by it, and others claim that it's a fad diet that will lose popularity within 5 years. I'm going to break this diet down and then you can make your own decision about if it's right or wrong for you.

The diet is based on the idea that cavemen living tens of thousands of years ago were healthier and in better shape then us today because of their diet choices. Proponents of the paleo diet believe that the average HomoSapien back then was tall, muscular, agile, athletic, and incredibly versatile. Whereas now we are stressed out, over weight, and unhappy. So who is to blame? They say its agriculture. Farming has only been around for the last few thousand years, and before the agricultural revolution we were purely hunters and gathers. Many believe that we have not evolved to eat the majority of the food we're eating today especially processed food and grains. Paleo dieters claim that most people are gluten intolerant and gluten is found in grains. Also they say that lectins are natural toxins that exist within grains to defend against consumption! So say bye bye to bread, pasta, and all other wheat based products.

Basically if a caveman couldn't eat it, neither could you. The theory is that by eating like our prehistoric ancestors, we’ll be leaner and less likely to get diabetes, heart disease, cancer, and other health problems.

The rules of the paleo diet are as follows:

The diet is high in animal protein. Meat, eggs, organs, and fish are all encouraged. Pasture raised and grass-fed sources are preferred, and if you don't have access to these sources it is recommended that you choose lean meats.

You must eliminate all processed food.

The plan is low in carbohydrates and does not allow grains and legumes. This means no rice, wheat, rye, barley, oats, and beans. Certain variations of the paleo diet allow potatoes and sweet potatoes. I think incorporating some sweet potatoes would be a really good idea if you're very active because you'll need the extra carbs for energy.

One thing that its really big on is vegetables especially green ones. You can have as many as you want in every meal.

Low in fruits too, and when you eat fruit choose a low sugar option like berries.

Low in nuts

Eliminate all sugar.

Aside from butter you have eliminate all other dairy

No calorie counting nor portion control is necessary.

You are allowed large amounts of saturated fat like butter, lard, and coconut oil, and you're encouraged to stay away from vegetable oils and hydrogenated oils. Which means that you can't have margarine, soybean oil, corn oil, peanut oil, canola oil, safflower oil and sunflower oil.

The paleo diet is a lot more fond of using olive oil and avocado oil, but doesn't want you cooking with these oils.

Cut out all grains and legumes from your diet

Can this diet work with helping you get healthier and lose weight, absolutely. I am not on the paleo diet, and I have mixed feelings on it, but that doesn't change the fact that it can definitely work for many people. Some people are gluten intolerant (granted a lot less people are gluten intolerant than all the gluten free hype wants you to believe) but if you are actually gluten intolerant this diet can be a life savior. Eliminating processed foods, dairy, and sugar out of your diet, alone can cause drastic changes in your health and weight. You'll definitely lose weight on any low carb diet and there is no denying this is a very low carb diet. In fact this aside from dairy products this diet is almost identical to the Atkins diet. Even though starchy carbs are packed full of phytonutrients they are also very calorie dense, and are your bodies preferred source of energy. So by eliminating most carbohydrates your body will have to become more efficient at using fat for energy. As you can see weight loss and fat loss is definitely possible with this plan. And its been proven that losing weight and fat will improve your health and immunity to diseases. However, that does not make this diet plan any better than any other

What makes any diet plan better than another is highly dependent on the person doing the diet. If you can't stick to the plan over a long term then it is going to be ineffective.

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Love handles are a very common problem for so many people trying to lose fat. When we have excess fat in this area around your lower abs and love handles, it's commonly known as a muffin top. Which sounds tasty and delicious, but in reality there is nothing sweet about the muffin found above your belt line. The muffin top is also known as the spare tire because it looks like you're carrying a spare tire around your lower abdominal and back area.

Our body loves to store fat in medial areas of the body, and doesn't really like to store it in distal areas. What this means is that our body tends to accumulate fat closer to the midline and center of the body, which translates to lower belly fat and love handles for guys and butt and upper thigh fat for women. When fat is stored close to the center of our body rather than distal areas like the hands our body uses less energy to keep it around. For our bodies survival mechanism this is a win, but for our plans to walk around shirtless on the beach this is a major defeat. The good news is that we can turn this situation around, and we don't have to accept love handles or a muffin top.

I'm very pleased to see that a number of you tubers have already made true honest videos about this topic. However, these videos are still outnumbers by other videos, online articles, and magical products that deliver false information on this topic. There are tons of online cookie cutter workout programs that include transverse movements like wood chops, Russian twists, and cable rotations to target the love handles and the muffin top. And yes these exercises will help you burn a small amount of calories, and they will help you build some muscle under the fat. However, they will definitely not come anywhere close to being the determining factor of whether or not you lose fat in these areas. For some reason people still think that you can crunch away abdominal and lower back fat. But this has proven again and again to not work.

Any true fitness professional will tell you that there is no way to target a specific area for fat burn. Unfortunately because our body prefers to store fat closer to our center line, it's usually going to drop every bit of fat from distal areas of our body first, before starting to use the fat from your spare tire area. That's okay though as long as you have a solid eating plan and fat loss specific workout plan in place, and you stay consistent and persistent with it you're body will eventually start feeding off that medial fat. So the only solution seems to be to burn fat from your whole body rather than concentrating on one particular area.

Although I have other videos that talk about how you can lose body fat, I'll quickly mention a couple simple tips that you can use to start burning body fat today. Number one and most important is in the area of nutrition. It doesn't matter if you burn 5,000 calories in one workout if your eating 10,000. The most efficient way to lose body fat is to create some form of a calorie deficit. You can do this by lowering overall calories eaten throughout the day. Intermittent fasting and carb cycling are two of many different ways to lower the amount of calories you eat throughout the day. Make sure all your food comes from unprocessed filling single ingredient sources. and one thing that I want to make sure you guys don't do is completely eliminate any specific macro nutrient like protein, fat, or carbs because all of these are necessary for an optimal functioning body. Remember the key is to limit not eliminate.

By limiting caloric intake you will coax your body to use the energy found in your love handles since it will be getting less energy from food. Make sure you don't cut your calories too low either. The goal is to burn fat at the highest amount of calories possible. This way you have plenty of room to cut calories back as you plateau. On top of tweaking your eating plan you should incorporate heavy weight training workouts and high intensity interval training workouts. I recommend at least 3 days of each when trying to burn fat.

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Timestamps:

False Information: 0:20

Address The Root Cause: 1:30

You Can’t Target Fat Burn 1:58

Conserving Energy: 2:30

Lifestyle Modification: 3:15

Pay Attention!: 3:49

Lasting Results: 4:17

Guys this is a video that I absolutely had to make because there is some serious bullshit info on this topic all over the internet. When I searched youtube for how to get rid of a double chin I was shocked to find that all the top videos were giving advice that will never ever work. Each video offers its own piece of completely incorrect information. One of the videos has you doing all kinds of stupid stupid exercises. You can even buy a crunch machine called the neck genie, genie..you know the magic blue guy that can make three wishes come true. Yeah u can buy one of those for your double chin. Another video has a bunch of stretches for muscles that are probably already weak and loose. Another one has you wrapping your head with what looks like the neck version of the body wrap which BTW the body wrap is also a complete scam. And of course the misinformation can't be complete without including advice that has you applying all kinds of juices fruits honey eggs and magic potions to the problem area. None of these solutions work. None. Especially in the long run.

To fix any problem we want to first identify the root cause of the problem.

For the people looking to lose their double chin, if we were to dig a little I'm willing to bet that the problem is probably not only limited to their chin. The same people that searched how to lose my double chin, have also probably searched how to lose my arm fat, how to get skinnier legs, and how to lose belly fat when the answer to all of these is the same thing. You have to reduce fat from your whole body, you can't target fat burn. When you lose fat you lose it everywhere and there's no way to burn fat from any one specific section. Your double chin is excess fat on your face, and if you have excess fat on your face I'm willing to bet you have excess fat on your body as well. By lowering your overall body fat percentage the double chin should go away. The good news is that proximal areas of the body, proximal means further away from your center so your hands, feet, and face will usually lose fat first. The reason for this has to do with conserving energy, it's a lot easier and energy efficient to hold a weight on your back or in the center of your body then it is to hold it in your hands. I'm not get too far into this, but the point is that your face and chin will be one of the first spots to lose fat.

But you'll never lose any fat from your face or chin by doing neck crunches and face exercises.Why in the world would neck crunches help you lose fat from your chin if we already know for a fact that regular crunches don't make you lose fat from your stomach. At best you'll be building muscle under your double chin, and possible cause it to protrude even more. The problem is that a lot of you just don't want to hear the only real solution to this problem. And that's lifestyle modification through diet and exercise. You have excess fat on your body, and that is the root cause of the problem. Your excess fat has probably been caused by making poor diet decisions and having a low activity level. Doing this is not going to increase your activity levels very much. You're going to be way better off doing squats for your double chin than doing some stupid neck exercises. Pay attention to everyone of these people that are showing you these neck and face exercises, they don't have a double chin because they have a low body fat percentage. Not because they do a double chin workout program.

You need diet and exercise modifications. That doesn't mean that you should go on some diet and try to lose fat as fast as possible and then hop right off the diet and quit exercising. Because your double chin will come right back. The only permanent solution to not having a double chin for life is to remain active and have a sensible diet for life.

I have to diet and exercise, that's soo hard there must be an easier magical way. U know what go ahead.

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lost weight and gained it all back

Post diet weight gain

The goal of reverse dieting is to prevent fat overshoot while trying to regain the lean body mass that is largely responsible for an increased basal metabolic rate. There are many people that say that reverse dieting is completely useless and others that take it to the extreme and have people reverse dieting for as long or longer than they were actually dieting for. I think both of these approaches are wrong. And the answer lies somewhere in the middle of the two. Just like we wouldn't want to cut calories drastically, we don't want to increase them drastically either. So we do need some sort of reverse diet after prolonged calorie restriction. On the flip side of the coin the metabolism is very adaptive and does not take anymore than a couple week maybe a month and half at the most to adapt to maintenance levels. So really long reverse diets except maybe in very rare cases are completely unnecessary.

I want to start this video by talking about the problems associated with cutting calories too low for extended periods of time

Thermic effect of food will go down, which means you won't be burning as many calories from digestion because obviously your not going to be digesting as much food. You will also experience a loss of muscle mass. These two alone account for the biggest loses to your metabolic rate. That's interesting to note because just by eating more good food and building more muscle we can have drastic effects on increasing our metabolism.

Another adaption that occurs on restrictive diets is an Increased efficiency of your energy production system which means that you're body becomes better at converting food and body fat into energy. After dieting for an extended period of time your body will be very good at using and preserving every bit of the food you eat. Which is great for survival, but not so great for fat loss.

Reduction in your thyroid hormone and leptin levels. These regulate your metabolism, and when leptin is low your appetite increases. Many times after dieting for a long time your hunger signals are out of control. And you'll be able to eat and eat and eat largely due to very low leptin levels.

Other things that staying in an extremely restrictive calorie state can lead to include:

Eating disorders induced by dieting

In diets that are too restrictive women can lose their menstrual cycle

Both men and women will experience lower libido

Reduction in fat oxidation

emotional distress and depression

All of these adaptations set the dieter up for a phenomenon known as post-starvation obesity, or body fat overshooting. Or to put it simply you go right back to being fat because at the end of the diet the individual is left with a repressed metabolic rate, and an overwhelming desire to eat.

To say that metabolic damage, metabolic slowdown, metabolic adaption, whatever the hell you want to call it to say that it doesn't exist is either perpetuated by ignorance or inexperience. Your metabolism will slow down on restricted diets this has been proven, and I've seen it in many clients. However, to treat it like an irreversible condition or a condition that at minimum will take several months to fix is a a little extreme. There is nothing permanent about your metabolism slowing down. As long as your behaviors change your metabolism will change too. In studies like the Minnesota Starvation studies and Even in anorexic studies when people recover their original body composition their metabolism recover as well.

Everyone of them has reduced their body fat % to a low that is not normal nor healthy, and if you want to stay at 5% body fat forever you may have a body image disorder. Every natural bodybuilder at the time of their show has slowed their metabolisms down from where they were when they first started dieting. The really cool thing is that anyone can shoot their metabolism right back up by increasing their calories to their new maintenance levels while simultaneously building back muscle, and extremely lean people have to normalize their body fat % as well. Bodybuilders for example many times go below the normal healthy body fat %, so after a show almost every bodybuilder should increase their body fat percentage as the lean body mass percentage increases at the same time.

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The carb cycling diet is one of my favorite diets because it is one of the fastest way to burn fat while retaining as much muscle as possible. Most people don't know that carb cycling is actually a form of ketogenic dieting. The ketogenic diet is a diet that is lower in carbohydrates, which makes our body convert more dietary fat and body fat in to keytones in the liver. Which it then goes on to use for energy. Like I've said in many of my videos the human body prefers to use carbs as its primary source of energy. You're body won't produce too many keytones on a high carbohydrate diet, because your body won't need extra energy from fat due to the fact that its getting its energy from the more preferred carbohydrates.

The only way for our body to use more fat for energy is by not having its preferred source there all the time. Eliminating carbs completely, however can have many drawbacks on our health and well being. Protein, carbs, and fats are all important and necessary for our body. So in comes the cyclical ketogenic diet aka carb cycling and also known originally as the anabolic Diet.

There are many different approaches to carb cycling, but the general idea is that At some points of the week you're going to have a high amount of carbohydrates, and at other points of the week you're going to have a low amount of carbohydrates. Setting up the high carb and low carb splits will vary from one plan to the next. Some people may have very small changes in the amount of carbs they have from day to day. An example of this would be to set up a low carb, medium carb, and high carb day. Let's say 300 grams of carbs on high carb, 250 grams of carbs on your medium carb, and 200 grams of carbs on your no carb day. Another more advanced approach would be to do a High carb, low carb, and no carb day. The way that I like to set this kind of split up is by having a high amount of carbs on my high carb day, which for me would be somewhere around 400 grams, I would have one third or at the most half that amount for low carb day, and then try to get as close to 0 grams as possible on my no carb day and then repeat. An even more advanced approach would be to just cycle between high and no carb days. Or take it even a step further and do high, no, no. I don't really recommend having any more than two no carb days in a row.

Make sure you don't jump to any extreme carb restrictions. An example of this is doing a 800 calorie diet when you could lose weight and maintain a better body composition with a 1500 calorie diet. Jumping to an extreme will not help you lose weight faster, in fact it'll probably backfire. Also in case you're wondering what kind of food you can eat on your no carb day, some great options are fish, chicken breast, ground turkey, protein shakes, Steak occasionally, and you can also have healthy fat sources like avocados, coconut oil, olive oil. and fatty fish like Salmon. For carbs make sure you are eating good sources of carbs like oats, brown rice, and sweet potatoes and avoid the junk food carbs. You can incorporate one cheat meal on one high carb day in the week, but that's it one cheat meal.

You may notice that your strength and energy levels may go down while dieting like this. In fact you may feel like straight up garbage in the beginning. Understand that a lot of people feel this way when creating any kind of a calorie deficit. You're body will take a little while to adapt to using fat for energy instead of carbs. So the first 2 weeks can feel miserable. Give your body some time to adapt. A good idea is to plan your high carb days the day before a heavy lifting day, because this way you have stored glycogen available for your heavy lifts the next day.

If you have no idea how many carbs to have on each day, try using a calorie calculator to find your maintenance macros and then add at least 50 grams of carbs to get the number for your high carb day. I'll include a calorie calculator in the description. Once you have your high carb number you should be able to figure out your low carb day. No carb day is obviously no carbs. After doing a carb cycling plan you may need to do some reverse dieting

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This is every guy and girls dream to burn fat and build muscle at the same time. There are a lot of differing opinions out there, and right off the bat I want to make it clear that all these opinions are based on individual experiences. Based on my experience the answer is a little more complicated than a simple yes or no.

When I first started working out I lost a bunch of body fat just from doing weight training and cardio workouts on a consistent basis for a year and a half. I also simultaneously built some muscle mass. So does that mean that I discovered a ground breaking method to build muscle and burn fat at the same time? Could it be that I found the secret that everyone looking to get more lean muscle is looking for? No Way! And let me explain why.

When I started working, when you, or anyone for that matter starts working out there's a little something known as beginner gains. When you first start lifting weights and you've never done it before, you're body is very quick to put on muscle mass. Even if you are doing everything wrong: your nutrition may be off, and your form during exercises is awful, regardless you can still get away with a descent amount of gains as a beginner.

Unfortunately once you get past those beginning stages and adapt to lifting heavy weights. You will plateau and get stuck. The only way through this plateau requires, you start focusing in on the specifics of your nutrition and exercise program.

My first step for bulking up further was eating more of anything. But after eating this way, I put on some excess body fat, which pushed me to do my first major cutting phase. This was where I started to see a ton of results. By doing a carb cycling diet, while still working out 6 days a week, I burned away a bunch of body fat. Immediately after finishing my cutting phase I did a bulking phase. This bulking phase was extremely effective because I went from being very depleted on calories to having a huge influx of calories. By doing this my body was like a sponge I got stronger, bigger muscles, and also got fatter even though my diet was very clean. So after that I went back to cutting. I continued doing the same thing over and over again because I realized that the ideal time to do a cutting phase is directly after a bulking phase and the best time to do a bulking phase is directly after my cutting phase. I built muscle and burned fat by going back and forth between the phases, but even when I was doing a clean bulk, I still never lost a substantial amount of fat while bulking.

When you're trying to build muscle your body demands for you to have a calorie surplus. Unless you are in the very beginning stages and getting your beginner gains your body is going to demand and influx of calories to make your bicep or chest grow even one more inch. How are you ever going to build one more inch on any of your muscles while losing body fat. When trying to lose body fat you are required to make your body draw from fat stores by not giving it enough calories from your diet. If a surplus of calories is required to build muscle, and a calorie deficit is required to burn fat how can you ever do both at the same time?

Over the course of years of bulking and cutting yes I did reduce my body fat and gained muscle. However that didn't happen all at once. It took a lot time of switching back and forth between cutting and bulking. The problem that I see many people having with transforming their body is a lack of patience. This causes newbies to abuse their bodies with crazy amounts of supplements, and even sometimes steroids to get the results that they want now. That saying patience is a virtue, 100% applies to building muscle and burning fat. You have to have patience and tackle each of these goals individually. The bottom line is, unless your brand new to exercise your going to have a lot of trouble doing both at the same time. Bulking in the advanced stages will take all of your effort, and all of your attention. The same goes with cutting. If you're eating a high calorie diet trying to gain muscle, it won't be mathematically conducive to burning fat and if it is then you energy expenditure won't be conducive to building muscle.

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#1 Muscle Building Food: Eggs 1:49

#2 Muscle Building Food: Brown Rice 2:16

#3 Muscle Building Food: Salmon 3:01

#4 Muscle Building Food: Oats 3:24

#5 Muscle Building Food: Nuts 3:49

Many people when they have a goal of building muscle don't really come at it from the right angle. They try to hit the gym as hard as they can week after week and are surprised when their hard work doesn't pay off. The problem with this approach is that nutrition is many times completely ignored or viewed as something that isn't as important as exercise for building muscle. Or viewed like its just going to fall into place.

The reality is that nutrition is just as important if not more important than exercise. Your body does not want to add on a ton of muscle mass. In fact it's naturally resistant to adding muscle mass and that goes for everybody not just skinny hardgainers. The reason is because muscle costs a lot of calories to upkeep. And your body for survival reasons wants to avoid increases in its demands for energy just like you want to avoid increases in taxes or car payments. The only way that we are able to create a suitable for muscle growth is to show the body, he body its okay, I got your back, you're going to be getting all of these extra high quality energy sources through my diet, so don't worry about using a little extra energy to put on some muscle mass.

Just like when you get a raise at work your able to buy more things, when you give your body a raise in nutrients it's able to buy more muscle mass. I think I made it clear that we want a calories surplus when trying to build muscle, but that doesn't mean we can pig out on ice cream all day and get yolked. So I'm going to give you my top 5 favorite muscle building foods that I pack into my diet whenever I'm trying to gain muscle.

1. Eggs. For generations eggs have been considered one of the greatest protein sources for building muscle. The reason goes deeper than the fact that you get 6 grams of protein per egg. Eggs rank high on the bio-availability index. Bio-availability is basically the percentage of just how much our bodies can make use of certain protein sources. Our bodies absorb certain protein sources better than others and eggs rank higher than almost any other source of protein. When trying to put muscle mass on you can feel safe eating whole eggs rather than just the egg white. The cholesterol in food has been shown to not necessarily raise our blood cholesterol levels.

2. Brown Rice. Ever since I started eating brown rice I I realized that something about it made it an absolute necessity in a bodybuilders diet. Not only does it give you amazing whole grain carbs that'll provide energy for heavier lifts which in turn leads to greater muscle mass, but it has the highest bioavailability of protein than any other plant based source. It has almost double the bioavailability of beans and even beats soy. Rice alone does not have a complete amino acid profile so make sure you add some beans or chicken to make this a complete protein source.

3. Salmon. Salmon is high in fat, omega 3 fatty acids, creatine, and is packed with high quality protein. It's a great meal to eat for dinner or before bed because it'll help you stay anabolic, which means in a muscle building mode while you sleep.

4. Oats. Oats have a very high amount of protein for the amount of carbohydrate that they have when compared to other grains. They're also easy to make if you get instant oats, or if you through them into a blender with some protein powder. Oats are another great source of carbs that will give your body great energy for your lifts.

5. Nuts. To put on muscle you need to eat food that is dense in calories. And nuts helps you do just this while still getting an excellent source of protein. I wouldn't overdo it with the peanuts as there are a lot better options. Go with Cashews, Almonds, or best of all walnuts.

Keep in mind that just by eating all 5 of these foods you're not going to be guaranteed to gain muscle. You have to maintain a calorie surplus not just eat certain foods. If you eat a surplus of these foods, however you should see improvements in your muscle size.

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Yes it is true that everyone watching this video already has abs no matter how much excess fat you have on your body. But it's also true that everyone has biceps and triceps and pecs. If you have excess fat on your body these muscles may be behind that layer of fat. However, if you did not develop these muscles you're not going to have great muscular looking biceps, triceps, pecs, or abs as well. To get abs just like any other muscle in the body we have to build it and develop it.

One of the things that greatly helped me build and develop my abs was doing bulking phases. Where I would eat enough calories for my whole body to grow and build muscle. I know sounds kind of counter intuitive. After my first year and a half of working out I lost a bunch of fat from my body, just from being consistent, and doing intense workouts. However, I still had a long way to go as far as "seeing my abs." Even though I could see my abs they had no 3 dimensional shape to them. Just like any other muscle that you can see that isn't quite fully developed.

So after that I spent years bulking up, cutting away fat, bulking up, cutting away fat. The end product was bulky abs with a lot of definition. So I feel like this is a very important point missed in building abs. It's missed because people try to oversimplify it all over the internet to get you to buy their product. You hear it all the time, all you gotta do is cut down your body fat and wallah you will have abs once you get below a certain body fat percentage. They forget to mention that you also have to build the ab muscles just like any other muscle, and definitely don't mention that everyone's abs are shaped differently.

Let's start with the first one how do you build the ab muscles? Well after you get your easy beginner gains, gains become a lot harder to come by without adhering to a goal specific nutrition plan. So if you're trying to build ab muscle you have to be eating in a way that will cause muscles in your body to bulk up. I've already made a bulking diet video that you can find in the description and I'll also include a link at the end of this video.

While doing a clean bulking diet you should be hitting your abs no more than 2-3 days a week because abs need to recover to grow just like any other muscle. Also you should be using heavy weight training exercises to make your abs bulkier. Hmm big surprise, again just like every other muscle in the body. You should be progressively increasing this weight over time. Once again like every other muscle in your body. Great ab bulking exercises are Declined situps with a weight behind your head, SB crunches with a weight behind your head, bench, or hanging leg raises with a weight between your feet, crunches with a weight pointed toward the ceiling. Do you guys see where I'm going with this? We use heavy weight to increase the size of all our other muscles, but 100 crunches a day should be fine to get us abs. Right? No obviously wrong. You have to use weight for your ab workouts. And don't even bother using those weighted selectorizor ab machines they're a complete waste of time.

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