TMHS 851: Do These 4 Things to Burn Fat & Build Muscle at the Same Time

The Model Health Show

Shawn Stevenson

Fitness, Health & Fitness, Nutrition

4.8 • 7.3K Ratings

🗓️ 11 December 2024

⏱️ 70 minutes

🔗️ Recording | iTunes | RSS

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Summary

For years, it’s been widely believed that when it comes to fitness, if you want to see results you have to choose a main goal—either lose fat or gain muscle. However, with a smart strategy in place, body recomposition, the process of gaining muscle and losing fat simultaneously, is possible. On this episode of The Model Health Show, you’re going to learn four essential habits to implement to burn fat and build muscle at the same time. We’re going to discuss how things like your lifting habits and nutrition inputs affect your results. You’re also going to learn about how sleep impacts your fitness goals and the connection between walking and fat loss. If you put these science-backed habits to use, you’ll be sure to build lean muscle and lose unwanted body fat at the same time. Changing your body composition might not be an easy or fast process but investing in your health is always a worthwhile goal. So get ready to take notes and enjoy the show! In this episode you’ll discover: The truth about bulking vs. cutting. Why building muscle is a domino effect. What the two types of muscular hypertrophy are. The two things needed to signal hypertrophy. How to build muscle with lighter resistance. What science says about the optimal rep range for building muscle. The difference between training to failure and training to fatigue. Why compound movements are powerful for muscle growth. How to build a strategic strength training program. Why building muscle is the best way to reduce body fat. How low intensity exercise can help you burn fat. The health benefits of walking in a fasted state. What LISS is. The optimal number of steps needed for fat loss. Why protein is important for body composition. The best days to eat higher carbohydrate foods. How your sleep quality affects fat loss. Why sleep can actually protect your muscle mass. My best tips for getting more high-quality sleep. Why you should give yourself permission to invest in your health. Items mentioned in this episode include: Onnit.com/model - Save an exclusive 10% on performance supplements & tools! Sleep Smarter - Upgrade your sleep habits with my national bestselling book! The Sleep and Fat Loss Masterclass - Listen to episode 298! 4 Hidden Things That Could Be Destroying Your Sleep - Listen to episode 339! What’s Causing Our Epidemic of Sleep & Health Problems - Listen to episode 768! Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Onnit. Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.

Transcript

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0:00.0	You are now listening to The Model Health Show with Sean Stevenson. For more, visit themodelhealthshow.com.
0:11.5	Today we're going to cover some critical components of building muscle and burning fat. And make sure to
0:18.1	stay tuned to the very end because you're going to discover something about
0:21.3	this process that most people simply do not know about. Now even over 20 years ago when I started
0:29.1	off in college working as a personal trainer, strength and conditioning coach, I was shown by my
0:34.8	teachers the image that many people have seen by now, five pounds of fat versus five pounds of muscle.
0:42.0	And how the muscle took up so much less space than the fat did.
0:47.5	And so that's why body recomposition was a big goal in the personal training field and also for clients and people who are
0:56.0	hyper focused on what the scale is saying versus how their clothes are fitting and them actually
1:01.6	losing body fat and gaining muscle. Now with that said, you had a choice to make. What were you going
1:07.6	to focus on? It's time to choose your own adventure. Are you going to focus on building muscle or are you going to focus on burning fat?
1:15.9	Because it generally wasn't believed to be something that the body can do efficiently at the same time.
1:21.0	So you had to choose one or the other.
1:23.7	And that's where we get in this paradigm of bulking and then cutting.
1:29.4	Bulking and then cutting, bulking and then cutting,
1:35.5	bulking up bringing in a surplus of calories in an effort to build muscle, and then cutting down the body fat later after you put on the muscle that you want to put on. And then doing your
1:41.2	best to try to maintain that muscle as you're losing weight because your body can also use that muscle for fuel.
1:47.1	So that choose your own adventure paradigm was definitely an era.
1:51.3	And there's a lot of truth within that.
1:53.7	Our bodies can efficiently do one or the other if we really focus on one of the other.
1:58.8	But I'm here to share with you today that you can do both. You can get
2:03.0	you someone who does both, but it takes a very intelligent strategy. And it really has a lot to do
	...

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