138: The 2 Keys to Gain Muscle and Lose Fat at the Same Time
Get Leaner & Live Longer
Nate Palmer
4.9 • 300 Ratings
🗓️ 9 January 2023
⏱️ 26 minutes
🧾️ Download transcript
Summary
Losing fat and building muscle is a hard goal to reach, but it doesn't have to be. In this episode, Nate and Kyle discuss the 2 Keys to gaining muscle and losing fat at the same time. The Meta-Analysis may have revealed some information on the topic. They will talk about several studies done in this area to help provide you with tips and strategies to build muscle and lose fat at the same time. Don't just wait around hoping for change. Listen to this informational episode to learn more!
Key Highlights:
[00:01 - 07:03] Opening Segment
The misconception or misinformation that protein is only for muscle building.
The other studies compare traditional resistance training and high-resistance training.
One key takeaway is that you have to have resistance training and has to be progressive.
[07:04 - 16:09] Amount Of Protein Consumption For Effective Muscle Gain
All about building muscle, there are a lot of unknowns
When it comes to people who want to gain muscle while also losing fat, a more-than-usual amount of protein has the best number.
[16:09 - 22:03] Can Sleep Help Gain Muscle And Lose Fat?
The study has shown the results about having slept for 8 hrs. Vs. people who slept 7 hrs. less
There are also studies about Ghrelin Levels or "hunger hormones."
Nate's strategies to be successful in knowing the amount of protein in the simplest way.
[22:03 - 27:14 ] Closing Segment
The key takeaway is consistency in order to gain muscle and lose fat at the same time.
The foundational piece is to get at least one gram of protein intake.
Key Quotes:
"It's power of protein, but more than anything it's the power of just planning." - Kyle Tyler
"You have to have resistance training, and it has to be progressive." - Nate Palmer
"There's a lot of unknowns when it comes to building muscle." - Nate Palmer
Get leaner. Live Longer. Be Legendary.
Here's how I can help you reach your goals!
1. Get coaching from Nate: https://www.milliondollarbodymethod.com/get-coaching
2. Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com. to get a free copy of Nate's bestseller "The Million Dollar Body Method"
3. Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle
4. Join the MDB Mastermind for just a buck! If you want accountability, coaching, and an amazing training program to get leaner, this is what you need. Go to nate.fit to find out more and get your first 2 weeks for just 1 dollar.
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Transcript
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| 0:00.0 | is it possible to gain muscle and lose fat at the same time? Some trainers will tell you not really |
| 0:05.7 | that's something that newbies can do. If you've never been in the gym before, it's your first time |
| 0:09.2 | working out, then yeah, you're going to get some of those, but that taper's off and you have to |
| 0:12.2 | decide. And that's something that I've said for a long time. So in this podcast, the question we're |
| 0:17.3 | going to answer is, is it possible to gain muscle and lose fat at the same time? And what nutritional |
| 0:22.6 | thing do you have to have in line? I.e. what's going on with our diets in people that are actually |
| 0:27.6 | accomplishing this? So I just read a study, it's called a meta-analysis, where they basically looked |
| 0:31.9 | at a bunch of different studies with a bunch of what they call considered trained populations. So |
| 0:36.4 | intermediate and advanced athletes who were able to drop fat at the same time as building muscle. |
| 0:41.9 | And they identified a couple different pieces that it took to make this happen. In this episode, |
| 0:47.0 | we're going to look at what the dietary piece that you must have if you want to accomplish this |
| 0:52.6 | kind of upper echelon, this amazing goal that a lot of us have. You're listening to the low-carb |
| 0:57.4 | muscle helping you get leaner, live longer, and be legendary. My name is Nate Palmer. I've |
| 1:01.5 | been a coach since 2008 and I've helped over 1,100 people transform their bodies. My mission is |
| 1:06.0 | simple to make it effortless for you to drop fat easily and wake up for the rest of your life |
| 1:09.6 | feeling lean, strong, and energetic. So if you're ready to learn how to drop fat while gaining muscle, |
| 1:15.2 | stick around. Let's do this. Are you tired of those 30 to 40 pounds that every time you take your |
| 1:20.0 | shirt off, you think, I'm going to lose it this year? Well, let's get together and put something |
| 1:24.3 | in place so that you're not having this conversation in your head in 11 months. That way next December, |
| 1:29.6 | you're not thinking, ah, 2024, that's going to be my year. Let's make 2023 your year. Go to |
| 1:36.3 | Nate.fit to find out how you can join the Million Dollar Body Mastermind for just a buck for the first |
| 1:41.1 | two weeks. What's up, Kyle? So it's the new year, right? This episode's coming out in January. And |
... |
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