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hey guys my name is calvin i'm a pt at
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my pro team and the most common question
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that i am asked is if you could build
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muscle and also burn fat
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yes you can and i'm going to tell you
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so one can gain muscle and also burn fat
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however you must be in a calorie deficit
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now to be in a calorie deficit you must
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drop your calories from your maintenance
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between 100 calories to around 500
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calories depending on your body fat
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for example if someone has 10 body fat
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to someone who has 20 percent body fat
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the person who has 20 body fat may have
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to drop the calories a bit lower so guys
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a maintenance is the calories that you
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need each day to stay the same weight
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now deficit is you dropping it or
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subtracting uh that maintenance to
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losing weight and if you eat more than
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your maintenance then that's a surplus
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now with regards to that
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being in a calorie deficit you are
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limited in your protein so in order to
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do that you must up your protein by at
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now if your protein is dropped and your
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ca and you're in a calorie deficit it's
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very very hard for you to build muscle
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hence why i said i would take two grams
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for every kg of your body weight to
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ensure that you get enough protein to
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build muscle and still lose fat so guys
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in order to achieve this goal i would
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suggest you guys having a good source of
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because anyone could just have could
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just drop their calories however if you
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have good sources and good nutrients
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from the foods that will help you
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achieve your goal so guys this new body
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recomposition is perfect for beginners
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or people who just took a lot of time
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off of the gym and now returning
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so someone like myself
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may not be able to gain muscle and burn
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now with regards to training i ideally
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would suggest you do a lot of strength
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training along with hip training now
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that could be a lot of compound lifts
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with regards to squats chest press
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and i would split that the upper body
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workouts and lower body workouts i would
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recommend you also incorporating cardio
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so week one and week three maybe do
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three cardio days whereas week two and
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week four you do two cardio days and
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this will ensure that the fat is off and
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it stays off other than a lot of
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strength training and hit training make
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sure you do a volume day which is tons
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and tons of sets and tons of reps now
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this will definitely promote new muscle
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so with regards to building muscle and
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losing fat everybody's different
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everybody's genetics is different so
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some of you may be able to
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achieve this goal within four weeks
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eight weeks it all depends on your
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so guys just a quick rundown make sure
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you guys are in a calorie deficit
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between 100 calories to 500 calories
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make sure you guys up your protein
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because you can indeed lose muscle if
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your protein isn't up
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make sure the sources are your protein
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is good make sure you get a lot of sleep
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and make sure you drink a lot of water
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guys i hope you found this video useful
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if you want to know more about building
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muscle and burning fat make sure you
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guys subscribe to the my protein youtube
