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Gaining Muscle Losing Fat Weight


Hi, my name's Julian, I'm 26 years old and currently a student. My whole life I've had problems gaining weight, maintaining my bodyweight or gaining muscle in general. I've always been very skinny but also always had the dream of gaining weight, being stronger and having a good physique. I went to the gym for a while, quite regularly. But this didn't change anything and left me pretty frustrated. About half a year ago I went travelling around the world.

During this time I realized how out of shape my body got from not doing any sports or exercising. This showed in how super skinny and gaunt I became. Freeletics Gym is a free app that creates you a personalized training plan every week. It guides you through every training session and teaches you all the movements. This was perfect for me as I didn't have any experience with barbell training. It adapts to your goals and experience and programs the training accordingly. Check the description for a free link.

I've been training with Freeletics Gym for the last 18 weeks now. The first couple of weeks I focused on learning the exercises but soon after I was able to increase my weights on a weekly basis. I have become stronger than I ever could have imagined especially since I went to the gym for years before and never saw a real change. Don't forget to like and share the tutorial :).

Build Muscle and Burn Fat at the Same Time Is it Possible to Lose Weight and Bulk Up

Building muscle or losing fat. It's usuallyrecommended to do one or the other, especially if you're not a beginner. But is it possibleto do both at the same timeé Two training routines dominate most fitnessand bodybuilding circles. Bulking, where you eat a caloric surplus to gain weight and buildlean mass, and cutting, where you eat a caloric deficit to lose weight and burn fat. Usuallyyou have to choose between one or the other for months and cycle them back and forth toreap their benefits. But, there are some experts that have touted and promoted the possibilityof reaping both benefits at the same time. Now, for beginners, it's very possible todo both simultaneously because their body

is at a state in which there is a lot of roomfor improvement on both ends of the spectrum. Especially overweight beginners, even if theyeat a caloric deficit, they are primed for building muscle since they don't have muchto begin with and burning fat since they have so much stored away.For nonbeginners, however, this is much harder to achieve. You might have to resort to recompositioning,or as fitness expert Alan Aragon calls it, quot;culking,quot; a playon word of bulking and cutting.And such a routine comes in all different shapes and forms. Some recomp routines suggesta small bulking for a few weeks alternating with a moderate cut for one week. Some routinesrecommend switching between the two on a daily

basis. Some try to influence the effects ofPratio, which deals with how your body breaks down or stores fat relative to muscle mass.Some recommend weekly refeeding phases, or quot;cheatquot; days. Some suggest eating just maintenancecalories while maintaining some form of resistance training. And others suggest eating at a surpluson your lifting days and a deficit on your cardio or off days. The concept for all arepretty much the same. No long phases of bulking nor cutting and maintaining a specific desiredweight range yearround while burning fat and building muscle.And for the most part, the science supports this possibility. In fact, the physiologicalchanges in a recomp routine is not much different

than the changes from bulking and cutting.During bulking, hormones and body chemicals all start to shift towards anabolism, whichis to say that your body becomes very good at growing. Only problem is that this meansnot only growing muscle but also growing in fat. Also muscle building slows down the closeryou are to your genetic myostatin limit, the protein that inhibit muscle growth, whichmeans you end up storing a lot more fat than building muscle the more fit you are. Duringcutting, the opposite is true. The body's hormones shift to catabolism, which meansbreaking down body stores to use as energy, and initially most of it is from fat. Butonce you reach a level of leanness, your hormones

begin signaling your body to keep as muchfat for survivability's sake while shifting to protein and lean mass for energy instead,which means you'll lose muscle. When doing both at the same time, your bodydoes indeed shift between anabolism and catabolism. The only problem here is that this repeatedshifting doesn't allow much time for your body to respond to the hormonal changes. You'llend up getting the benefits of anabolism, as well as the bad, and the benefits of catabolism,as well as the bad, but not at its most significant rate. You can build muscle, but it will takea longer time to do so compared to someone bulking and you can lose fat, but take a longertime than someone cutting. And it only gets

tougher and tougher the more lean and muscularyou become. So to say that it can't be done would be alie, but doing so, you have to understand that getting it to work takes careful planningand will be a slower (pause) process. Ask your health and fitness question in thecomments. Please also come check PictureFit on Patreon and support this channel to keepmoving forward and answering all of your great questions. Thanks for watching!.

Fastest Way to Burn Fat LITERALLY

What's up, guysé Jeff Cavaliere, ATHLEANX . It's a bodyweight Wednesday, and guess whatéIt really doesn't even matter, at least not for the consideration of what we're choosinghere for the best exercise to help you to burn the most calories and fat as fast aspossible. We could look at weighted options, we can look within the weight room and seeif we've got any options there, but we don't. The best thing we could possibly do is moveour asses as fast as we possibly can and to do that, that is with sprinting. This is ahigh effort, high intensity – this is an overloaded version of what would typicallybe a basic cardiovascular exercise. So we

can jog, we can walk, but there's no overloadthere. You know how important I say overload is to everything we do. This is overload. Now, if we look at calorically,what this equates to, is calorically, we could jog. A lot of us do jog and we spend a lotof time doing that, but is it the best thing we can do if we're trying to burn as muchcalories and fat as possibleé No because we can jog and if we jog, again, the weight thatwe are will influence how many calories we burn. If we're heavier we're going to burn morecalories in the same period of time as we

would if we were lighter. But in general,a 160lb guy is going to burn about 180 calories every 15 minutes jogging. A 200lb guy is goingto burn about 220 calories every 15 minutes of jogging. Okay, not bad. But when we sprint, if you were to sprintfor 3 minutes straight – which none of us are because we're probably going to pass outbefore then – but it illustrates the level of high intensity effort. We could honestlydo it for 30 seconds – sometimes 60 seconds – but in 3 minutes, compared to 15 theseguys are going to burn anywhere from 275320 calories.

That's every 3 minutes. You multiply thatby 5 and you've got a hell of a lot more calories being burned. But of course, no one is goingto be sprinting for that long of a period of time. So what do we doé Well, our optionsare to break it up with rest intervals. I talked about high intensity interval trainingbefore. That's a given, but what am I doing specificallyé Well, I actually like to sprint twice a week.I don't do it for a hell of a lot of time. As a matter of fact I was so damn late indoing it and getting it done that I had to go outside, it was nearly dark anyway, andI decided I'd bring the camera about and show

you wat I do. So, I go out, and I like totry to find a little bit of an incline that I can run up. If I run up I'm going to get a little bitmore work for my posterior chain – which obviously can always benefit from that anyway– but there's bigger muscles on our backside here. They're going to burn more caloriesa little bit more quickly. So I'm going to utilize the uphill slope to my advantage tohelp me to get more out of this workout, especially when I'm short on time. So what I do is I set it up for about a 40yard – 30 or 40 yard run – and all I'm

going to do is sprint up, and I'm going toeither walk down, or do something I call a sprintwalkjog, which I'll show you in alittle bit, where I walk half the way and then I jog half the way back to the startingpoint, in which case I turn right back around and I sprint up the hill again. Either way, the key here is the sprinting.The key here is minimizing the rest intervals here so when I get back to the starting lineI'm not hanging around forever. I'm getting right back at it. I might only do this wholecycle – I'll start the clock at 10 minutes and I'll just keep running up and down thathill.

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